Posts Tagged ‘russian kettlebell challenge’

I was approached today by a potential client who is training for the Omaha Fire Department.  Extremely honored for the opportunity!  This also brings up an important point…

  • What goals are you trying to accomplish in 2012?
  • Do you have a plan of action?
  • Does your plan of action take into account where you are starting from, what skills you need to attain to accomplish this goal?
  • Does this plan take into account your movement and performance baseline?
  • Does this plan determine your strengths to maintain and your weaknesses to improve on?
  • Does this plan allow for changes or modifications to be made due to things that may come up?  How does the plan determine when to make modification?

Whether you are training for the Omaha Fire Department, Russian Kettlebell Challenge Instructor Certification, Marathon, 1/2 marathon, or just fat loss you MUST have a plan of action.

Here is my 2012 gift to you….  Anyone in the area who is interested in getting a proper PLAN OF ACTION towards their upcoming 2012 goals is invited to come in and get a Fitness Consultation and Functional Movement Screen at NO CHARGE ($87 value).  Just click the link below to get registered and we will sign you up for your consult and screen.  No strings attached.  This is a great way for you to understand every aspect detailed above whether you chose to train at home, at another gym, through another trainer, or through SG Human Performance.  What do you have to lose?

FREE CONSULTATION AND FUNCTIONAL MOVEMENT SCREEN

Here is to you accomplishing your goals!

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As many of you may have read, in the past 2 weeks of my training I decided to revert back and work on some movement patterns and get back to basics.

  1. Been working the brettzel stretch and ankle mobility which was recently re-introduced to me by Master RKC, Jeff O’Connor.
  2. Went back to the beginning and relearned the drills for the bent press, pistol, and pull up.
  3. Then just started playing around with the level II drills here and there and just trying to OWN the movements.

Just yesterday Nikki and I decided to “play around a bit”.  I was extremely impressed by how going back to the basics and owning the movement patterns has made a big impact on my training.

  • Performed a pull ups on the bar
    • (1st set with 18#, and 2nd with 10kg: I know this is not much but I was doing them with a 16kg and decided that I was not finishing high enough on the bar so went back to basics)
  • Performed bottoms up press with a 24kg on both sides.
    • Very pleased with how seamless this felt and am looking forward to BU Pressing the 28kg soon
  • Performed some basic pistol work
    • Bottom position way more steady than before
  • Pressed the 40kg for the first time on my right side
    • Before yesterday, wasn’t able to get anywhere close to this.  Special thanks to MRKC David Whitley on his Bent Press Program to help me achieve this.  Now back to more bent pressing 🙂

Hopefully I have learned enough from previous bad habits of lift, lift more, lift heavier, lift even heavier then get hurt, rest and start over again.  Going to keep working those patterns daily and stay with the basics.  Here are my upcoming goals for the next 4 weeks.

  1. Continue to work on mobility (brettzels, ankle, soft tissue and rib pulls)
  2. Perform drills every day -Grease the Groove (some type of press for singles, some type of pistol or squat work, some type of pull up)
  3. Remind myself to taper when I get to the point that I feel indestructible then start back over at the basics.

Just started with Geoff Neupert’s New Nutrition Program so I will keep all of you posted.  Right now I am at 215 and would like to lose some body fat if at all possible to help me during this journey.  Don’t necessarily want to cut weight to press less, but if I end up losing some fat and staying strong in the process I won’t complain if I am asked to press the 44kg instead of the 48kg at RKC Level II.

 

Dragon Door/RKC sponsors legendary MMA fighter, Fedor Emelianenko in upcoming battle against Dan Henderson, on Showtime

Dragon Door, the originator of the modern kettlebell movement and the world’s premier site for Kettlebells, strength conditioning and advanced fitness resources, is proud to announce its sponsorship of legendary fighter Fedor Emelianenko in his upcoming battle against Dan Henderson on July 30th at the Sears Center in Hoffman Estates, IL.

The fight will be broadcast at 10:00 EST on Showtime:

Shrouded in mystique in the world of Mixed Martial Arts, many aficionados have hailed Fedor as the greatest to ever do it, the Muhammad Ali of his sport. He remains one of the most fearsome and talented heavyweights in the world — and practically a national hero in Russia. The Fedor-Henderson fight is being heavily advertised and promoted in the homeland and some fans are calling it ‘Fedor’s Second Coming’.

Dragon Door launched its RKC kettlebell training system in 2001, sparking a worldwide revolution in effective strength and conditioning for elite athletes, martial artists, military and all those seeking a supreme level of functional fitness.

Dragon Door’s RKC programs offer a wealth of kettlebell information for generating superior strength and power — including books, seminars, training certification programs, equipment and DVDs. Many of the resources are considered modern classics, including Enter the Kettlebell: Strength Secret of the Soviet Supermen written by former Soviet Special Forces physical training instructor Pavel Tsatsouline.

American hardmen of all stripes were quick to recognize what their Russian counterparts had long known — nothing beats the kettlebell, when you’re looking for a single tool to dramatically impact your strength and conditioning.

“This is an ideal fit for our team,” writes John Du Cane, Founder and CEO of Dragon Door . “A great believer himself in kettlebells, Fedor embodies strength and power, and that’s what our company has been all about for the past 20 years — no gimmicks or fads, only hard work and training that builds resilience, strength and power.”

Look for Dragon Door’s RKC double-eagle logo displayed on Fedor’s shorts on fight night!

As originator with Pavel Tsatsouline of the modern kettlebell movement, Du Cane has spent decades building the world’s most informed and proficient community of kettlebell instructors, now in 43 countries and every U.S. state.

Dragon Door/RKC offers Certification Workshops the globe — from Budapest to San Diego to Philadelphia, to Korea to Belfast — providing the highest quality kettlebell instructor program available. Pavel’s Russian Kettlebell Challenge Certification Workshop gives professionals a crash course in Advanced Strength Skills, ignites new business opportunities, and propels attendees into the front ranks of physical excellence. An enthusiastic following of leading fitness and athletic authorities, trainers, doctors and therapists around the world have supported and attended their workshops since 2001.

Hope everyone is doing well out there and training hard and more importantly training smart.

After the past two weeks of speaking to individuals about their health and fitness goals for changing their lives I am inspired to write a blog on the subject.

First I need to provide a warning for you that this blog post will not be pretty.  You are going to see a little bit of my dark side.  Yes I have an alter ego (some of my clients have named him “Mac”) and it is about time that my alter ego come out and provide some knowledge.  I am not going to be an A$$hole, I am just going to be very blunt and provide all of you a little reality check.  Its not meant to hurt anyone’s feelings but to get you to achieving your goals.

Being a fitness/sports medicine professional since 1996 I have met a lot of individuals.  Some are inspiring with their story about how they have overcome adversity and made a positive change in their life.  But, the majority of the people I have met only have excuses.  Excuses for why they live the life they live, for their troubles, for their issues, blaming others for the problems they are faced with today, or baggage that is keeping them from living a happy life.

Listen, I am not better than anyone else.  I used to be Captain Excuse, I would blame my past for my issues with being able to deal with people.  I still catch myself today making excuses for many things, but I am aware of it and trying to stop it.

Here is the big problem.  If we are so busy making excuses, we are never working on SOLUTIONS to our adversity. Here is some of the excuses that I have heard recently and here is what they are really saying.

  • “The reason why my knee buckles when I exercise is because the flooring is bad or I have crappy shoes, or its just the way I move.”
    • I have knee issues but I don’t want to take time away from my workout to correct it.  So I am risking ruining my knees even more just so I can workout harder
  • “I used to workout ALL the time and was so happy with my body, until I had someone close to me pass away.  Ever since then I haven’t had the energy to workout and eat right.”
    • I was on track and then off track and now I just don’t have the energy to go through what I went through before to achieve the results I need.
      • This is a tough one.  I am not saying that you cannot mourn.  All I am saying is that you should mourn, but there has to be a time where you pick yourself up off of the floor and put the pieces back together.
  • “The reason I eat crap and don’t workout is because I don’t have the money.”
    • I am too lazy to think of a SOLUTION on how to budget properly to afford a proper fitness program and nutrition strategy.  I would much rather use my money (that I state that I don’t have) eating out and going to the bar.
  • “I would love to join a fitness facility or a fitness program, but I need to get in better shape to handle the intensity of the program.”
    • I am scared out of my mind about showing up to a fitness class and looking like a fool.  I don’t want others to see me make mistakes and fail.  I don’t want to look like an idiot in front of others.
      • This is another tough one.  But understand that everyone is in your shoes and has the same doubts and worries as you.  Ask any of our members, they were in the same situation as you during the first week of their program.  I was as well when I started my first kettlebell class!  But you make mistakes and learn from them, you struggle and sweat and accomplish and you do it with others who are there to help you along and you can help them too.  The difference between our members and you is that they decided they were tired of living the life that they were and took the first step.

So as painful as this blog may have been for you to read.  Take a few days and think about it.  Are you making Excuses?  Or are you now going to start thinking of SOLUTIONS to your problems.  I know that it has made my life much better when I stopped looking for an excuse and began thinking of solutions.

If you ever need help finding a solution, there are thousands of well trained individuals out there to help you find those solutions.  Never give up, always be thinking of a solution and your mind will find the answer.

So you have passed the Level I Russian Kettlebell Challenge Certification Workshop. You put in all the hard work to prepare for this moment with months of training under your belt. Then you get to the moment where you pass the snatch test, get your technique fine tuned by the numerous high level RKC’s there to help you, and finally finish by nailing the testing portion, teaching aspect and surviving the graduation workout.

Nikki and I with Pavel in 2009

First of all, Congratulations! I have seen it time and time again. The look on someone’s face after they have returned successfully from getting RKC certified is inspiring. I get goose bumps just thinking about everything that went into getting to that moment and the feeling I had after. You will never be the same again, and more important you are part of a COMMUNITY of high level fitness professionals that will be at your side at a drop of the hat.

The Iron Tamer Clan! Friends and Comrades for LIFE!

So what do you do now? I would like to offer some advice if I may on the training side of things as well as on the business side of things.

TRAINING

Continue to work yourself through some type of program. This will help to keep those skills that you just sharpened from getting dull. I suggest the following in my opinion.

  • Perform the ETK Rite Of Passage 1-2 times per year.
    • Again this keeps your skills sharp and will help you to maintain your level of strength as you progress through the RKC. Plus it will keep you sharp once you need to re-certify.
  • Perform a snatch test AT LEAST one time per month if not more
    • One of the biggest mistakes I made once I was certified is not paying attention to the snatch test. I took 2 months off and then when I decided to do it again I could only muster 74 reps in 5 minutes.
    • It is far better to maintain than to try and train it all back again in my opinion.
  • Be on a program
    • There is nothing wrong with just working through workouts and playing around now and then, but I believe NOW that you need to have a goal in mind to reach for and a program that will take you there.
    • If you are training for Level II. Then prepare for it but do not forget to reassess your Level I skills as well.
    • If you want to maintain your skills but want to get off of the program of ROP for a bit. I suggest Kettlebell Burn or Kettlebell Muscle by Geoff Neupert. Great programs by the Master RKC himself of programming. Plus both carry over nicely to Level I and II training in my mind.
    • There are numerous programs out there for you to go by. It just depends on what you want your GOAL to be. (Return of the Kettlebell is Fantastic Material also).

BUSINESS

  • Become a Dragon Door AFFILIATE
    • For any of you who would like to make more supplemental income, we highly suggest you become a Dragon Door Affiliate. There is no cost to you and it can be a great way to make extra income on the side promoting the products and equipment that you already believe in, use and endorse.
  • Sign on with a business group
    • This really has paid off for us. IF you have a fitness business or are planning on opening up one in the future. It is CRUCIAL that you learn all aspects of your business including marketing, time management and selling. I had little to no experience in this and wish I would have done it sooner.
    • We use the Evolution Accelerator Program through Net Profit Explosion. They were referred to us directly from Dragon Door. We cannot say enough about them! They have taught us everything from proper marketing, to the sales process, to hiring employees, and time management!
    • Another great idea would be to attend Dragon Door’s Marketing Mastermind Intensive with John DuCane.

TRAINING AND BUSINESS

  • CONTINUE to LEARN
    • If the RKC is continually evolving to make itself better. Then so should you.
    • This is extremely important. I saw it in myself and in others when they came back for an RKC event and had a lot of work to do technique wise.
    • If you do not have a workout partner who is an RKC themselves then there is a good chance that your form may fade or dull slightly because there is no one present to give you feedback. I am very fortunate that I have my wife, Nikki, by my side the majority of the time to tell me if my technique can be improved on.
      • So I suggest that you either meet with another RKC every month or every other month for a workout and to check your technique.
      • You can video yourself from time to time and get feedback by watching it or by sending it to other RKC’s or posting it on the forum. I got some great feedback by other RKC’s this way on my kb snatch technique and swing which was highly valuable!
    • Attend more RKC events. I cannot stress enough the importance of attending MORE events. The RKC Level I is just the foundation to your physical and business success.

There you have it. Hopefully I have provided you with some good information for you to chew on when you are thinking of where the next step will be post RKC certification. I hope to see you at an upcoming RKC event very soon.

Kettlebell Muscle

Hello everyone.  Has been a very busy end of winter and spring for us here at SG Human Performance so I apologize for it being so long since I have last posted anything.  I just recently finished reading Geoff Neupert’s Book “Kettlebell Muscle” and decided to give all of you a little taste of what is in store for you.

As you know I am a HUGE fan of anything Geoff puts out on the market because, IT WORKS!  Geoff is the master of programming as we have already blogged about with his Kettlebell Burn Program.  As a matter of fact the Kettlebell Burn program is a fantastic program for fat loss, gaining strength, and as preparation for the RKC.  I have used many of the burn workouts with great success towards their goals.  But enough about Burn you can read that post if you would like.  Today I am here to talk about MUSCLE!

The forward by Dan John alone should show anyone that Geoff knows what he is talking about and can put it down on paper.  Geoff explains in detail the science and reasoning behind his program.  The great thing about Geoff is that his explanations are in English and they make total sense.

Geoff also provides the idea and science behind complexes and chains and how these workouts convert you into a strong individual with increased muscle.  He also provides the following:

  • 13 benefits to using Complexes and Chains.
  • Breaksdown all the double kettlebell exercises that are in the program
  • Provides nutritional advice to help with the muscle building process
  • AND then breaks down the program details from Weeks 1-6 & Weeks 7-12

What more could you ask for?  As of right now I have not started the program as of yet but will here this Spring/Summer.  The reason you ask?  I need to prepare myself for a proper strength foundation before beginning this program.  I was, however,  fortunate enough to attend last years Summit of Strength event where Geoff presented some of his Kettlebell Muscle Programming and we drilled all the double kettlebell exercises for the program.  It was fantastic and I was blown away by how the double kettlebell exercises taxed myself.  He was even gracious enough to work with me individually to improve my squat :).

Here is MY suggestions of prerequisites before beginning Kettlebell Muscle

1.  Have a very good understanding of kettlebell training

  • I am biased, but being trained by an RKC (or have had a few sessions with an RKC) to make sure you have a good foundation on technique is a must before beginning this program

2.  You are currently asymmetry free and pain free

  • Got a nagging injury?  Take care of it first!  You should know by now how important it is to have balance in your life and that includes your body and your training regimen.  You should seek out a CK-FMS professional to make sure your body is in balance and ready for the density of the loading for this program (OR ANY PROGRAM FOR THAT MATTER!)

3.  You should have completed the Enter the Kettlebell Rite of Passage

  • Just a nice prerequisite to prepare for the program.  Performing and completing Kettlebell Burn would be a bonus as well.  (Can’t say enough about BURN!)

There you have it.  Right now I am in the stage of cleaning up some issues with my body and completing another round of ROP with a 24kg to help prepare myself for the Kettlebell Muscle Program.  More to come as I will take measurements and pics before, during and after the Kettlebell Muscle Program.

I hope all of you are training well and training smart.  Until next time, I wish you all well in your lives.

Kettlebell Training for Athletes (Published in West Metro Sports Magazine, Feb 2011)

By Mark Snow, MA, RKC, ATC, CK-FMS

Soccer Athlete Danny Working Out at SGHP During the Off-Season

Many athletes and their parents alike would like to know the best way to train for their upcoming sports seasons.  Ideally the goals of off-season/pre-season training program SHOULD be to:

  • help prepare the athlete for the upcoming season
  • have the athlete be more resistant to injury from the stresses of that the particular sport

Everything beyond these two goals is a bonus in my mind.  Ideally athletes want to get stronger, faster, and improve in their sports skills to accomplish their goals.  To achieve the bonus you must first achieve the first two goals.  Because for one, you cannot achieve much without a solid foundation and two, you cannot do anything if you are hampered by an injury all season.

So what type of training is out there that addresses the following:

  • movement based
  • trains the body as a whole
  • provides balance, proprioception, strength, skill, and power (all which are ultimately required to be a good athlete)
  • helps to address and correct imbalances and asymmetries (these can lead to poor performance and ultimately an injury)
  • MOST IMPORTANT – the exercises, drills, and movements carry over into the playing field, court and etc.

One method that we prefer is kettlebell training.  Not only just kettlebell training but the Russian Kettlebell Challenge (RKC) method of kettlebell training.  You see, anyone can go to a local store and purchase a kettlebell and practice at home to a book or DVD with some positive carry over effects to their skill level.  But how did all you athletes learn your particular skills in sports?  More than likely you met with a coach at one time or another and practiced, drilled, and practiced (again) sports skills.  This is what allows you to thrive in your sport, you have a solid foundation of sports skill.  The same can be said of the RKC system and what we provide our clients.  The system provides a step by step process of developing your body as an athlete in the way that addresses all of the bullet points above as well as helping you achieve your goals of preparation for the upcoming season and preventing injury and all of those bonuses as well.  The RKC system uses the kettlebell as a tool to provide the following positive adaptations to the body:

  • Coordination
  • Dynamic Mobility & Stability
  • QUALITY of movement
  • Strength
  • and the ultimate goal POWER

Any athlete can work or be worked out until the point of exhaustion, but what was the carry over effect if any?

Two of the foundational kettlebell exercises of the RKC is the kettlebell swing (see above) and the turkish get up (see below).

These two lifts ALONE provide a huge carry over into the sports fields as they require:
proper movement (the same movements to properly perform your sports skills with efficiency)

  • demand coordination
  • work the body as a whole

Now do we use only kettlebells? Nope, but the majority of our training includes using kettlebells.  Anything else we use (bodyweight exercises, battling ropes, TRX suspension training) is still used under the RKC System of training.  Why you ask that we use kettlebells over other conventional methods?  Because I have worked with athletes from as young as 10 years of age up to professional athletes and I have NEVER seen the type of response and carry over effect of training into the athlete’s sport that the RKC system of kettlebell training provides.  The proof is in the pudding.  If you need proof just ask the Indianapolis Colts and the Vanderbilt University Football and Baseball teams (just two immediate examples, there are many more).

Ultimately if you want to prepare yourself for your upcoming season first take a look at your goals.  Next you need to find a way to train that will help prepare you to achieve those goals.  If what you are doing right now does not carry over into your sport nor towards you goals then you need to find another way to train in my mind.

Mark Snow is a Russian Kettlebell Certified Instructor, Functional Movement Specialist, and Athletic Trainer.  He and his wife, Nikki, own SG Human Performance.  For more information on kettlebell athletics classes, semi-private training, or adult classes.  Check out http://www.sghumanperformance.com or email Mark at sghumanperformance@gmail.com.

Hello again everyone.  Hope all of you are doing well with your lives and training smart.

Today I want to review a DVD/Workbook combination by Master RKC Brett Jones and Gray Cook, RKC.  It is called Kettlebells from the Center: Dynami.

This workbook/DVD is a progression from the Secrets Series and Kalos Sthenos.  If you have not previously watched these before videos and workbooks I highly suggest to watch them as it makes a seemless transition into Dynami.  This workbook does a fantastic job of building your exercise skills through a proper progression.

Pattern Building>Slow Strength>Symmetry> and then Dynami (power).

Many of you may have heard that it speaks about the Kettlebell Swing and then its power counterpart, the Push Press.  But you would not believe how so much more is contained in this book.  They begin with the basics of movement as a great review that even includes often overlooked principles of movement screening and clearance tests to proper breathing (biomechanical and anatomic).

The DVD and workbook covers so many drills and progressions that are vital to myself not only as an individual but as an instructor.  I have progressed many individuals through the deadlift, swing and single leg deadlift much more efficiently with the use of the drills in this workbook/DVD.  SO MUCH is covered and it is great once again that I can see it on DVD and then be able to read the information and refer back to it in a workbook.

Items covered in Kettlebells from the Center (includes instruction, pattern building, slow strength, power and common mistakes)

  • Deadlift and variations
  • Swing and variations
  • Single leg deadlift and variations
  • Squat
  • Bottoms up squat
  • Press
  • Bottoms up press
  • Push Press
  • and Squat to Push Press
  • fantastic movement prep drills you have not seen anywhere else!

One thing I ABSOLUTELY LOVE about the bottoms up progression is that it is a fantastic way for you as an individual to address symmetry and be able to clean those things up.  Those of you going through the ROP ladders to get your clean and press numbers should really consider using some of the bottoms up progressions during your off weeks or your variety days to help you to address your symmetry.  You WILL notice that with these particular drills will help you improve quickly and avoid injury as well!

Again I highly suggest Dynami for you to purchase for yourself and for your clients.  All of you will greatly benefit from this series.  It is a must for those individuals who are training for RKC Level I and II to help you progress efficiently and get the strength you need to complete the requirements of your certification.

Now is the time of year that everyone has BIG goals in mind.  And rightfully so, you should!  A new year is among us and we make resolutions and goals.  Many have the goal of obtaining and health and fitness goal(s) such as fat loss, improving strength or setting new heights within their sports or activities.

Many of these individuals set out to set a new standard of the way they train.  They set a goal and a date to reach that goal (which is very important by the way), they get a plan of action (secondly important) and they have the passion to complete the goal.

Only one thing may be missing from you achieving that ever so important goal.  How WELL do you move?  Establishing a baseline for movement is very important and is becoming the new standard for training.  You see, over time our bodies can and will develop imbalances by the way we live our lives.  That could be due to working at a desk 8 hours per day, playing a particular sport or even from a previous injury.

The problem is that alot of people feel that you need to move more to achieve your health and fitness goals.  But as a matter of fact, this may create more of a problem.  Think of it this way.  You buy a brand new BMW roadster the only problem is that you purchased the car from another person and the frame is out of alignment.  What should you do first?  Drive that car all out with the pedal to the metal?  No, because you know that would do more harm than good.  You take it to a licensed mechanic who can get the car back into proper alignment.  THEN you can take it out and drive it the way you want to.

The same should be said for our bodies.  Imbalances and asymmetries can prevent us from getting the workout that we want.  Better movement, better workout, more productivity towards your fitness goal.

This is why all our clients get a Functional Movement Screen included in their free trial.  This helps us to understand how to train them better.  If you are interested in getting a FREE functional movement screen at no charge contact us here at sghumanperformance@gmail.com.  To find out more about the Functional Movement Screen you can check out their website and you can also find information about it on our website.

In the following weeks we will be posting exercises and videos that helps us get a terrific workout and maintain or achieve all our movement quality.

Hello again everyone.  Hope the holiday season is treating you well and allowing you to look forward to spending some time with the ones you love.

Today’s blogpost is the 2nd in a 4 part series of DVD’s taken from a workshop that included Mark Reifkind, Tracy Reifkind and David Whitley.  Today I review the DVD, “Deepening Your Get Up Skills” by Master RKC David Whitley.

David has EXTENSIVE knowledge of many lifts.  It is his mastery of the Turkish Get Up that allows him to be able to perform and master the more extensive lifts.  He makes a very valid point that all kettlebell lifts has roots back to the get up and the swing.  Master the get up and the swing and then the clean, snatch, press, squat, and all RKC level II exercises will come much quicker and with less risk.

I feel that this DVD is is vital for those of you who are training for your Hardstyle Kettlebell Certification &/or your Russian Kettlebell Certification as it complements Enter the Kettlebell program in your training by teaching you the finer points of the RKC Turkish Get Up that you will be tested on at HKC/RKC.  Believe me I know!  I worked with David on my getup skills and performed many of the drills he has on this DVD.  When it came time for me to perform the Turkish Get Up at RKC in August of 2009 I was fortunate enough to receive a compliment on my technique by Pavel himself!  If you follow this video and work on your limitations in your get up, passing the technique portion of your HKC/RKC will not be an issue.

Secondly,  all the finer drills and cues that he uses in the video will help you to remember proper technique but will also allow you to be able to use them with your clients to help them understand & feel what proper technique in every stage of the TGU should feel like.

Last but not least I have a secret to tell you about with his DVD.  He also shows his mastery of the bent press.  Of all the RKC’s that I have worked with, David’s mastery of the bent press is hands down the best I have seen and he shows such precision in his technique.  He also gives VITAL drills to help master the bent press technique as well.

I highly recommend David’s DVD – Deepening Your Get Up Skills DVD and am really seeing how beneficial this DVD set would be to someone who is training for HKC/RKC and those of us who want to develop mastery of the lift as well as have those drills to help our clients perform the movement efficiently.  Every RKC/HKC (current and future) should have this set in their library.