The cat's out of the bag

I am now little over five months into my pregnancy. Although the first trimester was draining & very nauseating, I've perked up again and am able to train on a daily basis.

Much to my pleasant surprise also, I'm still able to pump out pull-ups! The first attempt back was eye-opening. I reverted back to my 2004 Kettlebell Convention Scenario- hanging from the bar knowing I had the strength, but lacking coordination to execute. However, I know more now than I did then. And apparently, prior to pregnancy, I could get away with very little engagement from below the armpits. I HAD to raise my legs out front to engage my mid-section and get my biceps to parallel in the pull, and definitely to get my chin above the bar this time around.

I'm approaching this as Milo & the calf. As I gain weight little by little, I'll practice the groove in hopes to pull the bull in the end ;) (although Milo pressed his bull). I've taken into consideration the fact that I've pulled much heavier than I am now, with a weighted vest, but this current weight requires a somewhat different kind of pull. With the influx of progesterone & estrogen, it is in fact a relatively more challenging pull as well. Of course precautions need to be taken and my midwife has so far not voiced any concerns regarding my training.

So what have I been doing? Nothing I wasn't already doing prior to. I lead & train right along with my classes & clients (check the Fort Bragg Kettlebell Club link at right for samples of class training) often with the same weights I used prior to, as well.

It's important to note that if you are pregnant, or become pregnant, you shouldn't take on any new training or movements that you weren't involved with before. Also, excessive rotational movements & drills done lying on your back from prolonged periods should be avoided. With the presence of hormones to make your joints more mobile, balance & center-of-gravity changes and pressure of the uterus onto the inferior vena cava during supine drills, could cause notable complications. Some advocate keeping an eye on your heart rate to make sure it stays under 160, 150, or 140bpm, depending on your source. I find that it's most important to listen to your body, not try to break any records, and keep from getting overheated! If you notice bleeding, spotting or excessive cramping, stop immediately and call the nurse's line at your hospital or birthing center.

One of my sample workouts during pregnancy (note: it may not be for you, so proceed at your own risk!):
WO #1:
5 minutes 12kg Get-ups (switch sides after each rep)

5x3/3-16kg C&P (clean & press)
5x1-BW PU (body weight pull-up)
5x3/3-16kg FS (front squat)
5x3/3-16kg airborne lunge
time to execute: within a half-hour
rest, water & joint mobility between sets, drills or reps if/when necessary

WO #2:
3x3/3-16kg MP (one clean, three presses R/L)
3x2-BW PU

3x3/3-12kg OH squat (Overhead squat)
3x3/3-16/12kg kickstand lunge

3x5/5-12kg snatch
3x10-12kg swing

1x3/3-12kg get-up to WM (windmill)
Rest, water, and joint mobility throughout

WO#3:
3x3-BW PU
3x3-knee raise

3x3/3-16kg MP
3x3/3-16/12kg kickstand lunge

3x25-16kg swing
Rest, water, and joint mobility throughout

WO#4:
1x3/3-12kg get-up (3 straight R then 3 straight L)

3x3/3-16/12kg kickstand lunge
3x3/3-12kg renegade row

3x3/3-12kg see-saw press
3x3/3-16/12kg 1-leg DL (deadlift)

5x5/5-12kg swing/snatch

1x5/4/3/2/1-16kg MP
3x10-(2)12kg swing (double swings)
Rest, water and JM throughout

Remember to check with your doctor or midwife before doing anything posted on my site(s), don't overheat and don't try anything you didn't do prior to becoming pregnant!

Snatch post prompts a clean question

Is it not true that the "hip snap" takes place at different points in the motions of the swing, the clean, the high pull, and the snatch?

The hip snap delivers the float time, in a sense, for you to sneak your hand under in the clean & snatch.

In the hardstyle-type of swing, you want to limit the amount of time the bell floats, focusing instead on an aggressive eccentric loading of the hips (actively pulling the bell back behind the hips from the "top" position) for a more powerful hip drive upon delivering the next swing.

You maximize and manipulate the float phase in the clean, high pull, and snatch...you minimize the float phase in the swing to get more plyometric-type benefit from it.

21 March On the Edge & Red Star ULTIMATE workshop

You do not want to miss out on this special workshop because chances are it will not be done again!

For the first time ever, Lauren Brooks and Sara Cheatham will be teaming up together to present a killer Kettlebell / Z -Health combo workshop!!!

Sara Cheatham and Lauren Brooks are both very well known for their non-intimidating teaching style, providing clear explanations that makes learning new skills easy and fun!

Lauren and Sara may be the smallest female kettlebell instructors, but don't let size fool you!

They can easily hang with the big boys by moving some of the heaviest kettlebells!

Ladies never fear! These tiny girls will prove to you that you don't have to be big and bulky to be super strong!

Men, if you want to get bulky and you are struggling, we can help you with that as well.

This workshop is specifically designed for:
- Exercisers that are looking to sharpen their kettlebell technique and learn new drills.
- Anyone who wants to learn how to speed up recovery time.
- Anyone who has ever had an injury, surgery, or imbalance that wants to prevent injuries.
- Those who want to achieve fat loss and incredible strength results quicker than ever before.
- Busy people that want to get the most out of their quick workouts.
- Home exercisers that want to make sure they are working with kettlebells correctly.
- Fitness coaches looking to add more exercises to their arsenal that provides an extremely effective fat burning and muscular strength approach.

Learn why you can't afford not to add Z-Health with your Kettlebell training

If you have ever had an injury, surgery, or any slight imbalances you will soon find your body not working correctly and efficiently. When you load your body with heavier weight or perform any type of activity, you will be setting yourself up for unavoidable injury and pain, if you do not start implementing some of these Z-health drills.

Sara will take you through specific exercises that will teach you how to painlessly open jammed joints, immobile feet, imbalanced & "sticky" hip musculature, and improper muscle firing throughout the body.

By getting your body to work more efficiently through focused Z-Health Mobility, you will move freely and pain free!

A few of the intermediate kettlebell exercises that will be covered
Single Leg Dead Lift
Bottoms up Clean and Press
Turkish Get Up Squat Style
Double Snatches or (smooth out your single Snatch)
Renegade Rows
and more...
*** Learn how to snatch a heavier kettlebell without fear ***

(We will have Della Welchel, On The Edge Fitness Kettlebell and Stroller / Kettlebell instructor, assisting this special workshop. )

Lauren and Sara's last few workshops have sold out quickly, so get your spot at this invaluable workshop that you don't want to miss!

Space will be limited so individuals can have lots of hands on attention.

Intermediate Kettlebell Workshop with Z-Health
3/21/2010
Time 10:00 - 4:00
Location: Encinitas / San Diego Phyzks Kettlebell Gym in Cardiff

*Attend a previous workshop by Lauren or Sara? Recieve a 20% Discount on this exclusive event!

Specific location and details about the workshop will be sent after registration is confirmed.
Pre-requisite: Must be familiar with some of the Kettlebell basics such as the Swing, Clean, and Front Squat. Never fear, you have enough time to learn the basics to be ready for this workshop. You can order Strength By Sara or make an appointment with your local RKC instructor to get started.

Email Lauren@SoCaltrainer.com or SaraCheatham@hotmail.com if you have any questions!

Clarifying Snatch Sequencing

I got a great question via e-mail:
"I work on the hip/snap during swings, and high pulls, but I am having trouble understanding the sequencing of the (hip snap & pull/punch through) during the snatch."

The snatch hip snap and pull/punch are simultaneous. You can't get a solid pull/punch without an aggressive hip snap first.

With a solid hip snap, the hip snap AND pull/punch look as though they are occurring at the same time. However, there's a brief "float phase" after the hip snap that allows the bell to reach a point high enough where you can get good timing for the pull/punch. The pull/punch in a snatch is very similar to the pull/punch of a clean. The difference being where the two occur in space & how much hip snap energy is necessary for the two to get to their respective landing spots. The clean pull/punch happens at belly button level, with a less aggressive hip snap. The snatch pull/punch happens higher up, at the hair line, with an all-out hip snap.

With most to all things kettlebells, it's all about the hip snap! Work on an aggressive hip snap to generate the energy needed to get the bell overhead in snatching.

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I do not sell anything that doesn't have my personal stamp of approval.

If I weren't confident that my products are the best of the best, I would not sell one or any of them!

DVD Question: The Flip Clean & Toss

I just wanted to let you know that I have tried your DVD a few times, still practicing to learn some of the exercises. I love the joint mobility stretches. I love the toe pulls, especially if I've worn heels all day. Do you have any tips on how I can be more confident with the ball-catch and dump? It looks so simple when you do it on the video, but for some reason when I go to try it, I get scared that I'm going to drop it or hurt myself. For the catch, I feel like I want to toss it for some reason, must be a psychological thing.

I'm glad you like & have been doing my dvd! The toe pulls and ankle tilts usually are people's fav's because the drills feel so good and aren't something they think to do before seeing them.

The flip-clean & dump is a variety drill. Meaning it's not one of the basics (two-hand swing, regular clean, regular press, front squat, snatch, & lunge-style get-up). So don't sweat it.

I learned to do it outside so I could let it fall if I wasn't comfortable catching it. There is the temptation to toss it away from you, but if you just flip your wrist, your fingers will already be lined up to hook the handle. If you throw it away from yourself, then you are chasing a bell & it makes it difficult. I'd say practice a few times just dumping it from the clean position outside, not even worrying about the catch. Make sure you jump back out of the way in case it does bounce (which is rare). Also avoid the temptation to toss it UP and away from you, too. Don't over think it, just flip your wrist.

When you catch the ball of the bell in the rack during the clean portion, catch it low. A lower clean is easier to control because you have your torso behind it to absorb the shock instead of just your shoulder. This goes for both types of cleans in my dvd.

Excerpt from my book: Strength by Sara

2. Drill: Bone Rhythms
Bone rhythming is something I learned through Z-Health. To spite the simplistic breakdown using larger bones as examples here, bone rhythming offers an alternative approach to lifting. Focusing on the timing of each end of a bone can make for a more powerful lifting groove. Muscles are subservient to the bones they attach to. Changing focus from muscle bellies to their end attachments instantly improves strength.

During the squat, the simple bone rhythm foci are the hip and knee joint articulations. When squatting, the head of the femur (long upper leg bone) rolls back, down and into the hip socket. At the same time the femur head is moving, its distal end (at the knee) is moving up and forward. The reverse happens on squat ascent: the hip rolls up and forward as the knee moves back, the two joints align precisely at the same time to “lockout.” This same bone rhythm happens during the swing as well, but to a different degree.

During the press, the simple bone rhythm foci are the shoulder and elbow joint articulations. When pressing, the head of the humorous (long upper arm bone) rolls back, down, and into the shoulder socket. At the same time the humorous head is moving, its distal end is moving up and away from the torso to lock the elbow joint overhead. (The reverse happens in the press descent.) Done correctly, the shoulder and elbow lock out overhead at precisely the same time. Consider the press the squat of the upper body, because the humorous articulates like the femur, respectively. When you think of the elbow acting like the knee and the shoulder acting like the hip, it is easy to understand the press as a squat and vice versa.

Additional Notes:
Practice bone rhythm drill with a partner to palpate the respective joints. You may also video yourself and review the footage (perhaps in slow motion) to see if the joints are moving together precisely.

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Get The Ultimate

Red Star Athletics Package:

Strength By Sara DVD

Accompanying E-Book

AND

Exclusive Fort Bragg Kettlebell Club T-shirt

for only $75!

So what's on my DVD, anyway?

It's been over a year now that I made my DVD, and so I re-watched it just yesterday. I was surprised with the amount of content and details packed into it myself!

Here's what you can expect to get:
A basic joint mobility warm-up: A heel-to-jaw warm-up to identify your weak links.
The purpose of joint mobility is to prepare your joints and enhance your proprioceptive map just prior to loading your body (and joints). The focus is on creating space in every joint to create strength & mobility without threat. Very clear cues allow you to focus on the specific target to uncover & correct movement pattern deficiencies that may be causing pain & strength plateaus.

Kettlebell Technique, basics & their variations:
2-Hand Swing- How focus on the deadlift (NOT the squat) can instantly improve your swing
Clean- How knowing where to pull & punch through the bell handle can keep the bell from beating & bruising you
Military Press- Using the in-line kneeling lunge & contra-lateral presses to connect the upper & lower body for a stronger, more stable press
Clean Variations- fun with the bottoms-up clean & ball-catch clean
Press variations- using the clean as a base for bottoms-up pressing & ball-catch pressing
Snatch- Why the clean translates to having a solid snatch
Get-up- Lunge AND Overhead styles for learning the valuable skill of moving from the ground to standing. Plus THE shoulder drill to understand its position for shoulder mobility & stability throughout the get-up
Front Squat- How hip & knee bone rhythms are the secret to a smooth, strong front squat
Overhead Squat- How to corkscrew under the bell to improve depth & lower body mobility
Kickstand Lunge- A unique drill for heavy & safe one-leg kettlebell work
Windmill- Practicing a simple progression to better understand windmill mechanics
2-Hands Anyhow- To get more variety from the Windmill & coordinate the body better
Bear Crawl- An unexpected ab drill & how to do it without tipping the kettlebells & falling or hurting your wrists
Renegade Row- A fun & challenging ab drill that you don't have to lie down for!
One-legged Deadlift- Why this drill is better than any other stability drill to enhance proprioception & balance

Putting it all Together: Combining the Windmill & Get-up for the ultimate Kettlebell Warm-up
Workout #1-Linking drills together for a fun workout that you don't have to keep checking the clock to make sure you're getting in enough work!
Workout #2- Using double bell work to combine the Bear Crawl, Renegade Row, & Kickstand Lunge

Abbreviated Joint Mobility Cool-Down: A quick cool-down, including the often neglected but ever important eye mobility, to do after any workout or even throughout the day to re-energize yourself!

Get more out of your bells!

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Master Trainer Certification!

Some of you know that I've been in the Z-Health system since 2007. This is my crowning achievement from over two years of study and hard work. There were over 35 folks accepted into the Master Trainer program last May, for its second installment. Twelve survived since being accepted in May and made it to the six-day in-service, live event. Eight passed the six day event, with the necessary passing percentage being 90% or higher.

In order to be accepted, you have to have attained a Level Four Z-Health certification status, be invited into the program, and then have your application accepted. This is followed-up by nine months of monthly on-line timed testing, essay submissions, conference calls, exhaustive short-answer tests, and attending more certifications (as refreshers). The nine months culminates into six full days of presentations, rapid fire testing, "grand rounds," subject matter evaluation, professionalism assessments, hands-on cuing evaluation, and trying to get enough rest ;)

I said it at the end of the six days (through tears, no less- yes I cried like a big baby IN PUBLIC!) that this was the hardest thing I have EVER done my entire life. (Keep in mind that I survived an Army brat upbringing and put myself through Grad School.) Everything comes relatively natural and easy for me. This was the first time I feel I was truly tested.

It doesn't stop here, either. We have on-going Master Trainer assignments that include, but I'm certain will not be limited to, more written submissions, teaching, and on-going professionalism evaluation. So, I continue to be tested. Passing the nine months worth of work is not enough. The ball continues to roll and I gotta keep up!

East Coast, West Coast, now the Central Plains!

Red Star Athletics

is collaborating with

Way of Strength

to bring the ultimate Kettlebell & Z-Health workshop to the Central States!

Click the link for details & to sign-up NOW!

http://www.wayofstrength.com/methods/ws/sc/sc.html