The Road to Re-certification: StrongFirst kettlebell 1: Week 3: Mindful Practice. Mojo Strength Sydney

Prepare For StrongFirst Kettlebell Instructor Level 1: Week 3: Mindful Practice

By Peter Bolsius February 9, 2017

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Prepare For StrongFirst Kettlebell Instructor Level 1: Week 3: Mindful Practice

Posted in by Peter Bolsius on February 9, 2017.

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Mantra: Mindful Practice,

Thoughtless reps lead nowhere. Each rep must be considered a single. A series of “Mindful singles” make up the set.

Peter Bolsius

Mindful practice:

Here we are @ week 3.

I put together this video to highlight the problem of standing too far from the bell and ‘Over-reaching” I give you a couple of options to fix it. Hope it helps.

Each Rep is a single.

Mindful practice the Swing“Mindful Practice”, what does that even mean?

My perspective? Thinking about each rep and trying to improve or at least maintain best form on each individual rep.

Problem:

that’s getting really hard with my swings. I’m on 16 reps on the minute for 10 minutes with a 32 bell. (I haven’t been doing any serious swings for a while, does it show?)

The last 2-3 reps on my last 2 sets have been really testing. My glutes and legs are so fatigued by the time I get to those reps that to keep form is feeling “almost impossible”

Remedy:

I’m sticking to 16 reps EMOM till each individual rep is as good as any other. I still need to earn the right to go up a bell size, (see WEEK 2 of this series regarding progression) I haven’t earned the 36kg ….yet.

Thoughtless reps lead nowhere. Each rep must be considered a single. A series of “Mindful singles” make up the set. In my case, it’s 16 mindful singles. It’s not about “Getting them done” It’s about quality and practice. I know the last few aren’t spot on, so I need to stay with it until they are.

Here’s what we are looking at with my swing:

  • Powerful hip drive on each and every rep (I just need to keep working)
  • Proper “up-right plank” position at the top (“tough love” i.e. punching work wonders here.)
  • Shoulders are packed  (back and down)
  • Mechanical breathing (that match exertion)
  • The float.

Regarding the float: If I’m training with the group, I like to be off the mark with everyone on the hike, but last to put the bell down

Mindful Practice over-head carries“Enjoy the float” it’s not a race

This Week.

This week we continued with Swings (as above), plus loaded carries, I went up to a 24kg for overhead and rack carries. That’s challenging, but progressing well. We’ve been hitting 5 sets of 5 in the Goblet with 24kg kettlebell (easy) and the Get Up, went up to the 24kg kettlebell as well. All of this has been done with a mindful practice approach. I’m happy with where I am at the moment. I’ve been finishing up with plenty of mobility work which is easy with this relatively light workload. The whole session lasts about 45 mins including warm-ups and mobility/cool down. And….I feel great! Which is always number 1.

Next: StrongFirst Kettlebell Workshop

StrongFirst Kettlebell Workshop Sydney is on 5th March (2017) $299AU for 8 hours with some of the best kettlebell coaches in the world. I can’t wait for this. This will be my 6th workshop! I have attended both as a student and as assistant instructor. (This time, I want to attend as a student….again) Whether I assist or participate, I always come away with so much more than last time. It’s all hands on, practical instruction. Thorough, in-depth.  If you have interest in kettlebells, with a desire to improve and really learn…

Get onto it HERE

If you have any comments or questions, pop them below or email me directly HERE

If I can help you with your training or you need info regarding workshops and Certs, just let me know.

Thanks for reading.

Peter Bolsius SFG1                                                                                                                                                                  Owner & Founder Mojo Strength Sydney

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