The StrongFirst Kettlebell Workshop
WOW! What a day Sunday was!! It always gets better!
Just like the video above is WOW, so was the StrongFirst Kettlebell Workshop we held at Mojo Strength Gym Sydney last weekend. Shaun Cairns Master SFG came out from South Africa to run it and he was on fire. He dropped so many knowledge bombs and this, being my 6th workshop, I still picked up and re-established so much iformation. There were plenty of “Aha!” moments for I would say all participants, as they learnt the swing, the get up, the squat and the press.
Practice makes PERMANENT
StrongFirst Kettlebell Workshop Re-visited
As I said, this was my sixth workshop. I returned to the student side to get a feel of what it’s like being the student again. One of the biggest hurdles for me was to remove my “coaches hat” and stop correcting where necessary, and just put on the “student hat” and learn.
My training partner for the day, Dirk, a local chiropractor, was totally blown away by the amount of knowledge that was shared.
Here are 3 key points I took away:
- Swing: Pull the upper arms into the rib cage on the descent.
- Swing: “Pull it all into the groin” at the top.
- Get Up; The lunge is not a lunge, it’s a 1 legged deadlift
Obviously, this makes sense to me. These were my “Aha!” moments. You know when something becomes clearer?
Below from left: Shaun Cairns Master SFG, Ash Price, Garry Robinson and me, Peter Bolsius
So, the weekend went well and has passed, I got in my first practice session on Tuesday. Get ups working up to 2 sets with the 28kg, KB Clean + press + Pull-up ladders (1-2-3 x 5) , 1 arm swings.
Shaun suggested I drop the 24kg bells for the clean and press and practice with the 20s. This came about after a discussion Sunday night regarding his pressing program. Shaun started on double 24s while he could press double 40s!
“Start light, really light and progress” he said.
So, I dropped down to 20kg bells. I also switched to double bells. That way I can get twice the amount of work done in the same time. (time poor)
Last night I did KB Clean + press + Pull-up ladders of 1-2-3-4 followed by Kettlebell snatches with the 24kg 5+5 reps EMOM x 10 mins. The idea, work up to 8+8 EMOM then switch to the 28kg and start at 3 again. By the time the StrongFirst Instructor Certificate rolls round in June, the 20kg x 5 minute snatch test will be easy. (20kg is my test bell as I am in the “masters division” i.e. over 50)
So, gently does it. 15 weeks to go. Just a bit more every week. Carries, get ups and swings on my off days. Some goblet squats and 1 arm squats in there as well.
I hope this series helps you. We want to rock up to the StrongFirst Instructor Certificate ready and fresh.
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.
Slow n steady! Start easy, progress slowly.
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Thanks for reading.
Peter Bolsius SFG1
Owner & Founder Mojo Strength Sydney
More Information About The Road to Re-Certification: StrongFirst Kettlebell 1: Week 7: The Workshop
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