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

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”, 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

“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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