Get Resilient - StrongFirst RESILIENT!

Discussion in 'Kettlebell' started by Pavel Macek, Sep 30, 2018.

  1. Fossil

    Fossil Double-Digit Post Count

    Another high mileage beat up shift worker pleading for a book /downloadable course
     
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  2. Pavel Macek

    Pavel Macek More than 2500 posts Master Instructor

    Thank you, we will see!
     
  3. Pavel Macek

    Pavel Macek More than 2500 posts Master Instructor

  4. Tobias K.

    Tobias K. Still New to StrongFirst Forum

    @Pavel Macek Are you also planning a RESILIENT workshop in Prague in 2020? It would be significantly easier for me to attend in Prague in comparison to Paris.
     
  5. Pavel Macek

    Pavel Macek More than 2500 posts Master Instructor

    Preliminary plan for 2020:

    - Paris, France (February 2020)
    - Krakow, Poland (June 2020)
    - Vicenza, Italy (November 2020)
     
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  6. Tobias K.

    Tobias K. Still New to StrongFirst Forum

    Thank you for your answer. For me it will Paris then ;)
     
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  7. mikhael

    mikhael Quadruple-Digit Post Count

    Read it, great article. Huge amount of good work, sir.
     
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  8. mikhael

    mikhael Quadruple-Digit Post Count

    and for me it would be Krakow.
     
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  9. Pavel Macek

    Pavel Macek More than 2500 posts Master Instructor

    Thank you for your kind words. I ma working on few more StrongFirst RESILIENT articles and videos for our StrongFirst blog.
     
  10. Pavel Macek

    Pavel Macek More than 2500 posts Master Instructor

  11. Steve Freides

    Steve Freides StrongFirst Director of Community Engagement Staff Member Senior Instructor

    A big +1 to what @Pavel Macek says in his video. I am currently working on a lot of things to help my shoulders and thoracic spine move better - a bigger range of motion without stiffness or discomfort is my goal. One of the movements I am working on saw me start with bodyweight only, then a 4 kg bell next. There are good uses for light kettlebells.

    -S-
     
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  12. Maine-ah KB

    Maine-ah KB Quadruple-Digit Post Count

    Armbar alone are an excellent use of a light kettlebell, take it from some one who tried it with 28kg once... ill be sticking with 16-20kg. thanks @Pavel Macek for your excellent point.
     
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  13. Anna C

    Anna C More than 5000 posts Elite Certified Instructor

    Indeed. I am still on on post-op recovery so have been getting to know the 4, 6, and 8kg well here lately. Presses, kneeling presses, arm bars, crooked arm bars, get-ups, single-leg deadlifts, floor presses, rows, Cossack squats, goblet squats, hack squats.... so many things to practice with light weight, adding tension and internal resistance, fine-tuning the movements without putting excessive strain on the healing abdominal wall.
     
  14. Pavel Macek

    Pavel Macek More than 2500 posts Master Instructor

    Kettlebell Bent Armbar

    From the StrongFirst RESILIENT Manual:

    "Breathe in the bottom position— Gray Cook recommends to stay in the position for up to 3 minutes. Because this exercise prepares you for a bent press, we prefer to call it bent armbar, and not a crooked armbar."

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  15. Pavel Macek

    Pavel Macek More than 2500 posts Master Instructor



    Get into the Brettzel armbar position, bend and lift your straight (i.e. bottom) leg: keep pushing your hip into the deck and try to lift your thigh from the floor. Aim to touch the kettlebell with your heel. Release and put it back on the floor. Repeat.

    You will get great glute/hamstring activation, and you will notice that the kettlebell hand is sinking lower when returning the foot on the ground.

    The drill was inspired by the FMS Brettzel stretch—hence “Brettzel armbar.”

     
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  16. Pavel Macek

    Pavel Macek More than 2500 posts Master Instructor

    From the StrongFirst RESILIENT Manual: Neck Rotation, Arm Rotation, Neck & Arm Rotation, Press

    Add the techniques to one of the phases of the get-up, then switch sides and repeat on the other side.

    Example: Pick up the kettlebell and roll to your back, floor press the bell, and perform all the drills. Pull the kettlebell down and park, switch sides, repeat. After you switch sides again, pick up the bell, floor press, roll to elbow, and perform all the drills. Get back to the floor, repeat on the other side, and so on.

    Use lighter kettlebell and a spotter.

    Skip the neck plus neck & arm rotation in the kneeling windmill.

    These drills were first introduced in the highly recommended Kettlebells from the Ground Up DVD series.

     
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  17. Pavel Macek

    Pavel Macek More than 2500 posts Master Instructor

    From the StrongFirst RESILIENT Manual: SOS Get-Up

    [NOTE: The video shows the "get-down" part]

    Originally developed by Mike Perry, StrongFirst Certified Senior Instructor. SOS = Skill of Strength.

    “This version requires significantly more thoracic mobility than a traditional get up. If your goal is to perform a windmill or bent press, this is a fantastic variation of the get up to perform prior to doing those other drills.”

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  18. Pavel Macek

    Pavel Macek More than 2500 posts Master Instructor

    From the StrongFirst RESILIENT Manual:

    “In a free hang Tartakovsky advises various leg and torso movements to amplify the effect: moving the legs back and forth and side to side, together and separate; non-ballistic turns of the torso with the feet held together.” (Super-Joints)

    Next progressions add some details and focus more on shoulders.


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    Get resilient - StrongFirst RESILIENT!
     
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