First let me say, if this forum is ever replaced with a different one, please save the content here! There is so much good stuff… I found some great stuff just looking back at some previous course reviews. Whenever I need more reading I just dial up old pages here and read.
So anyway… I attended the SFG Kettlebell Course in Chicago this past Sunday with Senior SFG Betsy Collie, hosted by Daniel Lona at Lona Fitness. In a word – it was GREAT!
One solid day is an effective format to teach the course material: Safety, Mobility, Deadlift, Swing, Get-Up, Goblet Squat, 1-leg Deadlift, Military Press. The course manual is solid and also has a good final section on programming.
Betsy taught expertly, made it enjoyable. I soaked up every word. She has this way of perfectly blending the elements of instruction: describe, demonstrate, have the group perform, correct issues, perform and practice some more, show you what not to do, do it correctly again, explain a little more. You feel like an expert in each move by the end of the segment. She’s awesome at answering questions, too.
I was pleased to find out that everything I learned previously was RIGHT! There wasn’t anything contradictory. But, I gained some of those important nuances that make all the difference. THAT is what makes it worth the time to attend. The exercises and the kettlebell are a tool to achieve the strength and fitness you want. Make sure that tool is sharp… like a knife you use in the kitchen every day. It still cuts if it’s not sharp, but it is well worth the time to make it as effective as it can be.
Back to the material. I had the swings and getups down quite well, thanks to my previous instruction and my study and practice of S&S. I think I dialed in the hinge a bit better, though. And on the getup, I’ll get more out of the initial roll-up and the same move on the way down. That part is very important! But even on the swings and getups, I learned some common errors, how to spot them, and the problems they can cause. I don’t work as a trainer, but, I like to work out with people and share corrections and tips. This really helped in that regard.
The best learning for me personally was the goblet squat. Grab the handle of the kettlebell and try to break it. This engages the lats. Here’s the biggie – screw your feet into the floor, pull up on the kneecaps, and squeeze the glutes. I was completely missing the “screw your feet into the floor” part of this equation – this engages all the muscles in the upper legs and around your pelvis as you squeeze the glutes, tuck the pelvis, and widen the hips in front. Then PULL yourself down with the hip flexors. Practice with your hands on them if you can’t feel this. Pause at the bottom with back straight, push elbows into knees with lats engaged. Stand back up. So there’s more of course, and this is my newbie version, but I was missing a lot of that. I thought I knew how to squeeze the glutes – I didn’t! Now it feels totally different, and REALLY brings the body together as one piece.
Similar tension building and “one piece” for the military press. It’s a whole body press.
The one-leg deadlift is amazingly difficult, even with NO weight. I’ve got to practice that. Supposed to be an excellent skill and strength builder for the pistol squat, which I’m going to work on.
Other favorites – the yang plank, the three way neck, recovery techniques between swing sets, the grip in the military press, the hip flexor stretch… and so much more!
And, I found out that the class cost can apply towards SFG 1 cert. Hmm…
So yeah; go to one, if you get the chance. You won’t regret it.
So anyway… I attended the SFG Kettlebell Course in Chicago this past Sunday with Senior SFG Betsy Collie, hosted by Daniel Lona at Lona Fitness. In a word – it was GREAT!
One solid day is an effective format to teach the course material: Safety, Mobility, Deadlift, Swing, Get-Up, Goblet Squat, 1-leg Deadlift, Military Press. The course manual is solid and also has a good final section on programming.
Betsy taught expertly, made it enjoyable. I soaked up every word. She has this way of perfectly blending the elements of instruction: describe, demonstrate, have the group perform, correct issues, perform and practice some more, show you what not to do, do it correctly again, explain a little more. You feel like an expert in each move by the end of the segment. She’s awesome at answering questions, too.
I was pleased to find out that everything I learned previously was RIGHT! There wasn’t anything contradictory. But, I gained some of those important nuances that make all the difference. THAT is what makes it worth the time to attend. The exercises and the kettlebell are a tool to achieve the strength and fitness you want. Make sure that tool is sharp… like a knife you use in the kitchen every day. It still cuts if it’s not sharp, but it is well worth the time to make it as effective as it can be.
Back to the material. I had the swings and getups down quite well, thanks to my previous instruction and my study and practice of S&S. I think I dialed in the hinge a bit better, though. And on the getup, I’ll get more out of the initial roll-up and the same move on the way down. That part is very important! But even on the swings and getups, I learned some common errors, how to spot them, and the problems they can cause. I don’t work as a trainer, but, I like to work out with people and share corrections and tips. This really helped in that regard.
The best learning for me personally was the goblet squat. Grab the handle of the kettlebell and try to break it. This engages the lats. Here’s the biggie – screw your feet into the floor, pull up on the kneecaps, and squeeze the glutes. I was completely missing the “screw your feet into the floor” part of this equation – this engages all the muscles in the upper legs and around your pelvis as you squeeze the glutes, tuck the pelvis, and widen the hips in front. Then PULL yourself down with the hip flexors. Practice with your hands on them if you can’t feel this. Pause at the bottom with back straight, push elbows into knees with lats engaged. Stand back up. So there’s more of course, and this is my newbie version, but I was missing a lot of that. I thought I knew how to squeeze the glutes – I didn’t! Now it feels totally different, and REALLY brings the body together as one piece.
Similar tension building and “one piece” for the military press. It’s a whole body press.
The one-leg deadlift is amazingly difficult, even with NO weight. I’ve got to practice that. Supposed to be an excellent skill and strength builder for the pistol squat, which I’m going to work on.
Other favorites – the yang plank, the three way neck, recovery techniques between swing sets, the grip in the military press, the hip flexor stretch… and so much more!
And, I found out that the class cost can apply towards SFG 1 cert. Hmm…
So yeah; go to one, if you get the chance. You won’t regret it.
