Renegade » home based kettlebell training

Kettlebells and Landscaping

J Johnston — Thu, 27 May 2010 15:22:30 +0000

Recently I was doing some home based training of a client. The client expressed interest in Kettlebell work and stated they had previous Kettlebell training. The client was especially proud on how many swings they could manage within a certain time frame. While this is a surprisingly common goal among several Kettlebell training sites and forums, it is not among Renegade Kettlebell Training. Within this site we have covered some of the inherent problems of such an approach already. What we have not covered is the question why? When quizzed upon why exactly they do swings for high reps one of the most common answers is “lower back strength”. On paper this answer makes sense, but for those who subscribe to the monthly DMC E-zine have learned of the inherent problems associated with such approach and this in itself will be the subject of another posting.
The focus of this posting is what was discussed after our training session. The client knew that several years ago I operated a landscaping business and wanted to know if I still knew anyone that could do excavation work. Saying I did, I asked the client to show me what their plans were so I can get an idea on the scope of the project, and who would best fit their needs. The project was a 10’ by 15’ patio paver install. The client wanted someone to bring in a backhoe and excavate 7” of soil and then stone 4” of what was taken out as a base. The removed soil was then to be relocated in the yard 100’ or so from the site as fill. After the excavation was complete the client would install the pavers themselves. The time frame given was before the end of summer if possible. When I asked why they did not just dig it out themselves and wheelbarrow the dirt to the destination I received the “deep in the headlights look”, before finally the client expressed concerns towards hurting their back. See where I am going with this? What good is training if you don’t put it to use? What good was all that Kettlebell repetition work to strengthen your lower back if you can not shovel a patio pad and wheelbarrow some dirt? Your Kettlebell training should be used as a basis for allowing you do to other things in life. Renegade Kettlebell Specialists know this and design workouts with this in mind. Proper motor patterning and grafting see to it that when a project or event comes up you are prepared. It also reduces your chance of injury significantly.

For our next training sessions I will be introducing a new training medium to our workout: The Shovel.
We’ll start with some hurdle work, spider lunges, a round of GPP, transition into some kettlebell swings (4 sets of 6), and then work on that lower back strengthening with some cutting edge shoveling/pick axing in the neighborhood of 7” of soil, followed by some wheelbarrow walks, and then take it home with some DMC holds and of course Pink.
Will we finish the 10×15 excavation in one session? Of course not, but the client will certainly know what their workouts for the next week is going to entail.
Please contact me, J.Johnston aka “JJ”, Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com

Get A GRIP!

Shawn Moody — Fri, 15 Jan 2010 04:16:45 +0000

So, with the cluster of holidays in the rear view mirror, I of course want to share a short story with everyone.

This year Santa Claus must have had his a** is shape becaue I received two 70lb. kettlebells stuffed tightly into my stocking! Great gift for a guy like me and the reindeer were able to get in a great weighted gpp workout pulling the sleigh.

So like any kid when they receive a new gift……well I opened them up and “played” with them.

Over the river, through the woods and down to my basement I went. I tossed in my Henry Rollins CD.
As the lyrics of GRIP slapped off of the wall………well my grip was burnt! ( I was burnt!)

This is often a greatly overlooked training benefit to kettlebells.

Forget about the little “wrist curls”! Get some weight in your hands!

Want more? Need more?…………try swinging the kettlebell with a towel wrapped around the handle!

Want more? Need more?…..well….ask me

Shawn Moody
steel-city kettlebell specialist
moody01db@yahoo.com

When did the Kettlebell Circus hit town?

Shawn Moody — Mon, 07 Dec 2009 22:17:22 +0000

Although it seems that the Kettlebell has taken on the latest marketing buzz in the “fitness” industry, they have been utilized as a training medium in Russian since the 1700’s.

Everywhere we look there are “guru’s” flipping, switching and juggling and practically performing circus tricks with their kettlebells.??????????

Kettlebells are a great training medium and tool. But learn to generate proper movement patterns and focus on the rooted feel to projecting power. Simple, Simple, Simple…….

Stop at Exit 18E and learn.

Shawn Moody
three-rivers kettlebell specialist
moody01db@yahoo.com

Kettlebell Rock

Shawn Moody — Mon, 07 Dec 2009 22:16:56 +0000

In preparation for my journey out to select my Christmas tree for this year (ya, I didn’t call it a holiday tree…….my bad), I decided to rip it up in the comforts of my basement again. Not much time, so it had to be affective.

So, armed only with my kettlebells and Xvest, Public Enemy bounced off of the concrete walls and sweat poured into my DC t-shirt.

To fire up the engine I hit some DMC. (You haven’t attempted it? Shame on you! It makes a great stocking-stuffer!)

Hip mobility
Xvest on
10 burpees
Kettlebell Swings with doubles 10x
Kettlebell See-saw presses 10x
- rest as needed (but limit) and repeat for 10 rounds
Ab wheel roll-outs 4×15

Simple primal movement patterns. Works……

Oh no! The total reps added up to 300! Maybe this is the next “300 workout” some little fella can sell you on dvd?………LOL!

That’s for another post!

Until next time,
Shawn
three-rivers kettlebell specialist
moody01db@yahoo.com

For Whom the Kettle Bell Tolls

Shawn Moody — Wed, 04 Nov 2009 13:39:03 +0000

I’m not an expert in explosives. But I wanted to share the workout that I put myself through with limited time and in the comforts of my basement. The luxuries of a soft light bulb and Metallica whistling softly in my ears!

DMC variation
Hip Mobility

And then 8’s!
burpees 8x
kettlebell swings (with doubles) 8x
bulgarian split squats 8x each leg
for 8 solid rounds

wrestling bridges 12x
ab wheel roll-outs 12x
shoulder capsule work 12x
for 3 rounds

Light stretch to cool down and a smile!

Shawn Moody
the burgh’s kettlebell hero!

moody01db@yahoo.com

Learn Kettlebell training anywhere

J Johnston — Wed, 21 Oct 2009 19:24:22 +0000

One of the great things about Renegade Kettlebell training is that it can be done nearly anywhere. This means it can also be learned anywhere. Personally I have conducted Kettlebell training sessions in the privacy of a client’s home, my own home, at a park, at the beach, in parking lots at various work sites, and yes occasionally even at a gym. Do not feel that you need to join a gym to learn and train with Kettlebells. It makes an excellent tool for home based workouts.

Any and all the trainers affiliated with the site are highly talented in “teaching” you the right way to not only work with kettlebells but to aid in expanding your knowledge base across the entire fitness spectrum. I urge to contact one close to you and experience the difference between a Renegade Trainer and the rest.

My name is J. Greg Johnston aka JJ aka “The Crew Guy” and I operate out of Bear Delaware.

If you are in proximity please contact me as I do have a limited number of evening openings as well as selective weekends still available for Fall/Winter 2009.

Private, group or class instruction is not a problem. Your house, my house, your gym, my gym, pick a park, we can make this happen.

J.Johnston aka JJ

Delaware’s Renegade Kettlebell Professional

jjcrewguy@aol.com

Please contact me, J.Johnston aka “JJ”, Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com