Posts Tagged ‘Mark Cheng’

Hello everyone.  Hope you are training with integrity, grace, and a bit of humility.  I am just finishing up my training for RKC Level 2 and Dan John is so correct that the training “is about the journey, not the destination”.  I have learned so much about myself and how to not only properly train myself, but others to achieve their health and fitness goals.

I want to review to you an extremely valuable DVD and tool called Kettlebells from the Ground Up 2-Advanced Corrections.  This DVD was performed by Brett Jones, Dr. Mark Cheng, and Jeff O’Connor.  This is a step in the progression from the Kalos Sthenos 1 DVD set performed by Brett Jones and Gray Cook.

In the Kalos Sthenos 1 DVD and video progression, in my mind, it went on the progression of using the Turkish Get Up as a very valuable evaluation tool toward asymmetry and how to work on each specific step of the Turkish Get Up towards the goal of fluidity and balance.  Also included in the KS1 DVD are very valuable information and drills that I have personally seen do wonders for Shoulder Mobility & Stability as well as Rotary Stability.  It is a great way to use kettlebells to help clean up movement patterns.

The Kalos Sthenos 2 DVD takes the Turkish Get Up to another level.  It very nicely reviews the Turkish Get Up and involves some more progressions to help open up the shoulder (mobility).  What is the gem of the KS2 DVD is the Active Straight Leg Raise progressions/Hip Mobility drills.  These set drills do a fantastic job of working on the FMS Active Straight Leg Raise and Rotary Stability movements.

The small drills alone I have seen with my own eyes do wonders on improving hip mobility, ankle mobility, as well as making a huge impact on clients ASLR and RS scores.  Plus it is a type of Reactive Neuromuscular Training needed to help improvements to stick.

In my professional recommendation, I HIGHLY suggest that you purchase this video as it will do wonders for your patients and clients with kettlebell experience.  The drills in here can be done in a personal training format, in a class/team type setting as a warm up/cool down or FMS break, and also as something that the client or patient can be sent home with to do daily if they have kettlebells at home. It will make a DIRECT impact on your clients and how efficiently they move.

Right now you can purchase your own copy at Perform Better.



Hello everyone! We have 5 RKC hopefuls that will be attending the Level I Russian Kettlebell Challenge Certification this summer and wanted to post some finer points on training for and passing the RKC snatch test.

1. Have a Functional Movement Screen

  • Yeah, Yeah, I know. I am the corrective guy. But think of it this way. You have an asymmetry that is inhibiting from you using your body at its finest. The metabolic load that you place on your body when you are banging up against an asymmetry can lead to gassing you out very very fast! Do not pass go beyond this point until you get screened and correct your asymmetries.
  • Example: I had a shoulder mobility issue. I was getting gassed and ripping up my hands when I first began training for the snatch test. I was basically catching the kb wrong (probably a no count half of the time) and the load it was putting on my system was too much let alone I was setting up my shoulder and neck for disaster. It wasn’t until I took a step back, worked on my shoulder mobility daily and worked on Kalos Sthenos Get Ups and overhead walks did I overcome my issues. Then the 100 snatches came naturally and I wasn’t as gassed!

2. Know the RULES of the snatch test!

  • Why would anyone ever want to train for the snatch test let alone test out without knowing the rules? That is beyond me!
  • Now that you looked up the rules, train like them.
    1. Get a timer that beeps on the minute
    2. Get someone to count for you and you go on their count and not your own pace
    3. If no one is around to count for you then, YOU count out loud at the top of every snatch
  • This will help prepare you for the snatch test and also will allow you a little rest break at the top

2. Have the snatch technique down first, THEN start pushing towards the Snatch test.

  • One of the biggest problems we see is too many individuals going after the snatch test with crappy form. Get the form down first with your snatch test weight, THEN move into the snatch test.
  • One method that has helped our hopefuls is from Phase II of Kettlebell Burn. Set a timer for 15 minutes and then perform 3 snatches on the Left, then 3 snatches on the Right. Then set the kettlbell down. Repeat and pace yourself. Go for perfecting technique. Video yourself to see if you need to fine tune anything.
    • This is a great way for women to move into using the 16kg for the first time and for men to progress to the 24kg. Then after you have mastered that particular weight, you can even progress to heavier bells on “variety days” to make the snatch test kb seem lighter and easier to handle
  • Another huge help for preparing for snatch test is the Enter the Kettlebell Rite of Passage and/or Kettlebell Burn. These programs help you to handle the 1 arm swing and being able to perfect this technique and handle the load with your snatch test kb will help you pass your snatch test.

3. Its not a sprint, think more of an 800 meter dash.

  • Pace yourself! I see too many hopefuls who fly through the first 20-30 and then are too gassed to finish. Find a pacing method that works best for you!
  • I like the 10/10 method. I do 10 snatches on my Left, then 10 on my Right and keep switching. If I feel I am getting a little to sloppy to get a good 10/10 then I switch to 5/5

4. Try not to set the kettlebell down.

  • Just eats up too much time. I have seen people do it and pass, but I prefer to rest at the top as needed. Then I don’t lose all the momentum I have started.
  • What works best for me is I work myself ahead of the timer. Example when the first minute beeps on the timer and say I am at 24 snatches, I am ahead of the timer. Then I use a little time to rest with the kettlebell at the top. Then I just keep going after that. This has been huge for me!

5. It’s all about the HIPS!

  • I am borrowing this from Master RKC, David Whitley. When people start to lose it towards the end of their snatch test they totally forget to use their hip snap to get the kettlebell overhead. I believe this has alot to do with the drop and throwback of the kettlebell. If you don’t throw the kb back far enough (on my video you should be able to see the handle of the 24kg on the backswing) which robs you of some important energy to get the kb back overhead.

There are some great videos and article posted by some of the best in the business that very much helped me with understanding the finer points of the kettlebell snatch. RKC Team Leader, Jordan Vezina (you tube averagetoelite), RKC Team Leader, Dr. Mark Cheng, and Master RKC, David Whitley (my big brother sort of speaking).

Here is a video of my snatch test I performed today where I tried to perform all the principles above.

Here is my 5 minute snatch test with some fine points mixed in. Hope this helps.

We love to use our GRAY COOK BAND in many aspects of our training and it works fantastic whether you are training your clients one on one or in a group setting.  If you have attended an FMS Seminar or CK-FMS, then you already know alot about Reactive Neuromuscular Training.  The GC Band is another terrific way to wake up stabilizing musculature and facilitate RNT.

In this video I just wanted to show a video on how you can use the GRAY COOK BAND to help improve aspects of you and your clients Turkish Get Up.  Take a look and let me know what you think.  Right now at Perform Better the Gray Cook bands are on sale.