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Riot Glute Ham Developer, great for developing strong glutes, low back, ham strings & abs!
3mm solid steel frame – incredibly solid structure!
6 band pegs for use with our Latex Resistance Bands to add another dimension to your Glute Ham Raises.
Additional flat horizontal knee pad.
Pivot mechanism to adjust Foot Plate distance and height.
Ankle pads are height adjustable.
Holes in foot plate for bolting to floor (floor bolt not included).
Step-up plates to help mount and dismount the machine.
Back wheels to help transport the machine when built.
The Glute-Ham Raise (GH Raise, GHR) is great because it is one of the best movements for the posterior chain – lower back, glutes, hamstrings and calves.
Functionally, it is one of the best hamstring exercises because it trains your hamstring at both joints (knee and hip).
This is how your body was designed to work. When you run, jump or squat, your hamstrings are challenged at both joints.
Load rating – 500kg
Approx Dimensions:
Full Length – 180cm
Full Width – 90cm
Full Height – 123cm
Width at back of machine – 62cm
Width at front of machine – 90cm
Foot plate:
Width – 40cm
Height – 34cm
Step-up plates – 35cm x 20cm
Floor to half moon pads – 81cm
Floor to horizontal knee pads – 73cm
Floor to Foot pad – 70cm (lowest setting), 105cm (highest setting)
Half Moon Pads:
Width – 25.5cm
Length – 44cm
Height – 23cm
Flat Horizontal Knee Pads;
Width – 12.5cm
Length – 26cm
Height – 6.5cm
Foot Roller Pads;
Length – 19cm
Width – 10cm
Height – 10cm
Band peg length – 10cm
Main handle length – 39cm
Approx weight – 87kg
Here’s what you need to know…
- Tabatas are four-minute intervals of brutal metabolic conditioning.
- They sound simple, but if you’re doing them correctly, you will finish in a state of breathlessness and your lungs will feel like they’re on fire.
- Traditional Tabatas consist of one exercise. Better Tabata options allow you to rotate between multiple exercises.
- Pick the Tabata option that’s right for you, and destroy fat in just four minutes.
Effective Burn. Endless Options.
It’s the most effective way to incinerate body fat and raise your work capacity.
It doesn’t matter what space or equipment limitations you’re facing, the following Tabata options include barbells, kettlebells, resistance bands, or your own bodyweight. Choose your weapon.
But First, a Review: What’s a Tabata?
If you don’t already know what a Tabata interval is, it’s a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata.
Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by 10 seconds of rest. This is repeated for eight rounds, totaling four minutes time.
Four Minutes to Freedom
The Tabata method is easy to understand, but it’s not easy to do. Many folks don’t make it through the full four minutes, and others who do often end up puking following the first few workouts.
This is why it’s necessary to gradually progress (periodize) your Tabata training. Below I’ll provide you with both an 8-week and 12-week progression model designed to help you maximize your Tabata training efforts while avoiding excessive fatigue and overtraining.
That being said, progression or no progression, in order to use the Tabata method successfully, you must be willing to work hard!
Fat Loss vs. Conditioning
There’s almost no difference between fat loss exercises and metabolic conditioning exercises, both should be very intense in nature and demand a total body effort.
The only thing that separates a conditioning program from a fat loss program is the diet. You can improve your endurance and conditioning without going on any special diet. For fat loss, do the same workouts but fix your diet.
Untraditional Tabata Training
Traditional Tabata protocols contain only one exercise, such as squats, and repeating that same exercise throughout the entire Tabata interval. But there are other options:
- Use two different exercises performed four times each.
- Use four different exercises performed two times each.
- Use eight different exercises each performed once within a Tabata workout.
Here’s why the three options beat traditional Tabatas:
- When you only use one exercise such as squats for the entire Tabata, the legs gradually fatigue with each working set. This centralized leg fatigue reduces the overall intensity of the Tabata and its intensity.
- Using more than one exercise prevents centralized muscle fatigue and helps you maintain the same high level of intensity in each round.
- Mixing in more than one exercise boosts the overall metabolic demand because it involves more muscles. Put simply, more muscles worked means greater energy demand, which in turn means faster fat loss.
- Doing the same exercise eight times for four minutes straight is just plain boring. The workout is already brutal, why make it monotonous too?
The Tabata Six
#1 Barbell Tabata Complex (4 Exercises)
Pick four barbell exercises that you can easily transition between.
Perform the first exercise for as many reps as you can in 20 seconds.
Rest 10 seconds.
Perform the second exercise as fast as possible for 20 seconds.
Rest 10 seconds.
Repeat this process for the following two remaining exercises.
Once you’ve completed all four exercises you’re only half way done, because you’ll only be two minutes into the Tabata. Go back to the first exercise and repeat the entire complex again without ever dropping the bar.
Barbell Tabata Complex Example:
1. Reverse Lunge (alternating legs) (rack position)
2. Shoulder Press or Thruster
3. Romanian Deadlift
4. Hang Clean
5. Reverse Lunge (alternating legs) (rack position)
6. Shoulder Press or Thruster
7. Romanian Deadlift
8. Hang Clean
#2 Barbell Tabata Complex (8 Exercises)
This complex is performed exactly the same as the previous complex, only you perform eight different exercises once instead of four exercises performed twice.
Example:
1. Reverse Lunge (barbell on shoulders; back squat style)
2. Good Morning (bar still on shoulders)
3. Shoulder Press or Thruster
4. Hang Clean
5. Front Squat
6. Bent Over Row
7. Romanian Deadlift
8. Push-Up
Note: When performing barbell complexes like the one above, it’s okay not to use “perfect” Olympic lifting technique on moves like cleans and snatches. Why?
- We’re not Olympic lifting, we’re doing a barbell complex.
- We’re not trying to build peak power, we’re trying to build conditioning and lose fat.
- Good Olympic lifting form is needed to help you lift heavy loads as fast and efficiently as possible. The loads used in the complexes above are not heavy at all, and therefore don’t require you to have “perfect” form.
Related: The Truth About Olympic Lifts
As long as you don’t lose optimal spinal alignment and maintain good rhythm, you’re fine.
#3 Kettlebell Tabata Complex (4 Exercises)
You can swing kettlebells, squat with kettlebells, or thrust them over your head. So pick your favorites and just rotate with 20 second intervals.
Example:
20 seconds 1-Arm swing (right arm)
10 seconds rest
20 seconds 1-Arm swing (left arm)
10 seconds rest
20 seconds Front Squat (right arm)
10 seconds rest
20 seconds Front Squat (left arm)
10 seconds rest
20 seconds Push Press (right arm)
10 seconds rest
20 seconds Push Press (left arm)
10 seconds rest
20 seconds 2-Arm swing
10 seconds rest
20 seconds 2-Arm swing
You can also do this same Tabata workout without switching sides each time like this:
20 seconds 1-Arm swing (right arm)
10 seconds rest
20 seconds Front Squat (right arm)
10 seconds rest
20 seconds Push Press (right arm)
10 seconds rest
20 seconds 1-Arm swing (left arm)
10 seconds rest
20 seconds Front Squat (left arm)
10 seconds rest
20 seconds Push Press (left arm)
10 seconds rest
20 seconds 2-Arm swing
10 seconds rest
20 seconds 2-Arm swing
#4 Resistance Band Tabata (8 Exercises)
Resistance bands are simple, versatile, and inexpensive. They may look harmless but don’t be fooled, this will be tough if you’re doing it right.
Example:
1. Squat and Row
2. Swimmers (back straight, arms straight, touch band to shoulders)
3. Tight Rotations (right side)
4. Tight Rotations (left side)
5. Punches (right leg forward)
6. Punches (left leg forward)
7. Swimmers (back straight, arms straight, touch band to shoulders)
8. Squat and Row
#5 Fighter’s Band Tabata (4 Exercises)
This Tabata is a favorite among fighters because it develops the upper-body conditioning necessary to continually throw punches, push, pull, and clinch with your opponent for the entire fight.
Related: HLC: The Ultimate Workout Finisher
It’s also a non-leg dominant way of improving conditioning and accelerating fat loss. Bodybuilders and figure competitors love this Tabata after an upper-body lifting day.
This entire Tabata is performed with a staggered stance. Switch your lead leg each round.
Example:
20 seconds punches (left leg lead)
10 seconds rest
20 seconds punches (right leg lead)
10 seconds rest
20 seconds alternating row (left leg lead)
10 seconds rest
20 seconds alternating row (right leg lead)
10 seconds rest
20 seconds punches (left leg lead)
10 seconds rest
20 seconds punches (right leg lead)
10 seconds rest
20 seconds alternating row (left leg lead)
10 seconds rest
20 seconds alternating row (right leg lead)
Another Fighter’s Band Example
20 seconds punches (left leg lead)
10 seconds rest
20 seconds alternating row (left leg lead)
10 seconds rest
20 seconds punches (right leg lead)
10 seconds rest
20 seconds alternating row (right leg lead)
10 seconds rest
20 seconds punches (left leg lead)
10 seconds rest
20 seconds alternating row (left leg lead)
10 seconds rest
20 seconds punches (right leg lead)
10 seconds rest
20 seconds alternating row (right leg lead)
10 seconds rest
#6 Bodyweight Tabata (4 Exercises)
Need to train at home, outside, or while traveling?
Even if you do have access to gym equipment, sometimes it’s nice to get away from all that stuff and just allow your body to move the way it wants.
20 seconds Speed Squat
10 seconds rest
20 seconds Burpees
10 seconds rest
20 seconds Mountain Climber (keep neutral spine)
10 seconds
20 seconds Speed Skips (in place) (lift knee above hip)
10 seconds rest
20 seconds Speed Squat
10 seconds rest
20 seconds Burpees
10 seconds rest
20 seconds Mountain Climber (keep neutral spine)
10 seconds
20 seconds Speed Skips (in place) (lift knee above hip)
When to Use Tabatas
For fat loss: You can use Tabatas up to three times per week. But you can also do multiple Tabata intervals one workout. I’ve used up to three different Tabata intervals in a workout.
Related: 7 Metabolic Conditioners to Burn Fat
Remember to do them after strength training so that you have the energy to keep your current amount of muscle size and strength.
For conditioning: You can use Tabatas throughout your workout, either before, during, or after your strength training.
During most sports (football, MMA, etc.) you’re often required to call upon every ounce of strength you have and explode throughout the entire competition, even when you’re tired. So, mixing conditioning and strength work together can help prepare you specifically for this challenge.
This is especially important for MMA fighters and other combat athletes because you have to lift up, take down, and push your opponent around the entire fight, no matter how gassed you may be.
Tabata Progressions
If you’re not able to do the entire 4-minute Tabata, gradually build up your stamina with the following progression.
So you understand the chart, here ‘s what each figure means:
10/20 x 6 means 10 seconds work and 20 seconds rest for 6 rounds.
Week 1 10/20 x 6
Week 2 10/20 x 7
Week 3 10/20 x 8
Week 4 15/15 x 5
Week 5 15/15 x 6
Week 6 15/15 x 7
Week 7 15/15 x 8
Week 8 20/10 x 4
Week 9 20/10 x5
Week 10 20/10 x 6
Week 11 20/10 x 7
Week 12 20/10 x 8
Now, if you’re a better-conditioned athlete, you may need only eight weeks to build up to the full Tabata. Here’s an eight-week Tabata workout progression:
Week 1 10/20 x 6
Week 2 15/15 x 4
Week 3 10/20 x 8
Week 4 15/15 x 6
Week 5 20/10 x 4
Week 6 15/15 x 8
Week 7 20/10 x 6
Week 8 20/10 x 8
Now, take this arsenal of Tabata workouts and use them to incinerate fat and smoke the competition.
Injury Problems in Kettlebell Sport
Фотографии:
R.M. Baymukhametov, associate professor, professor, Ph.D.
V.I. Muminov, honored trainer of the Russian Federation, professor
E.S. Sotnikov
Military Institute of Physical Culture, St. Petersburg
Key words: athlete, weightlifter, snatch, jerk, long cycle double kettlebell clean and jerk, prevention of injuries.
Relevance. Despite the seeming simplicity of kettlebell exercises, such as snatch, jerk, long cycle double kettlebell clean and jerk, on the outside they are of a rather complex structure. Due to the dynamics of movements, when performing kettlebell exercises, a high degree of space-time coordination of tension and relaxation processes is needed in active muscles when breathing. Motor kinematics is strictly subject to the law of universal gravitation (R.M. Baymukhametov, 2011). There is probably no need to bother about the complexity of the exercise to lift kettlebells 20-30 times or so. However, as of regular exercises, one should avoid overloading joints and spine, as well as take care about the effectiveness and efficiency of the exercise technique, since, unfortunately, the rate of injuries among weightlifters, particularly beginners, is still high.
There are multiple examples of weightlifters being subject to extreme loads during their training. Thus, an athlete weighing 64 kg, who is performing double kettlebell clean and jerk with 32 kg bells, is already under 200% support pressure when in preparatory position. However, the strongest weightlifters of Russia, even lightweight ones, are able to lift two 32 kg kettlebells over 100 times per 10 minutes of competition.
Today, scientific works, articles and studies on prevention of injuries among weightlifters are seldom mentioned in press. As noted by A.I. Vorotyntsev (2002), V.F. Tikhonov (2009), sport science is still much obliged to thousands of fans of kettlebell sport. They express their regret that the recreational effect of kettlebell exercises on the body of people of different age is poorly studied. That is why any experiments on one’s own health are not always reasonable: some weightlifters improve their health and make certain of the benefit of these exercises, while others, due to haste or lack of technique of holding kettlebells, suffer injuries and thus find confirmation of the opposite.
The problem of injuries is acute in all sports, especially in the teen and youth age. Young people, trying to achieve high results as soon as possible, do not make enough efforts to study and improve the technique of movements, neglect the principles of gradual increase of loads, optimization of the ratio of volume and intensity of load. Some young athletes overuse pharmacological means, both for stimulation of muscular activity, and for fast restoration of the body. Such a way can really lead to considerable results within a short period of time. However, the musculoskeletal system not always manages to get ready for increased requirements for achievement of big goals within a short period of time.
The purpose of the study was to detect the reasons of injuries in kettlebell sport and how to eliminate them.
Results and discussion. Our research of characteristics of motor actions of more than hundred weightlifters of various ranks, having been conducted for several years, since 2010, promoted allocation of a number of efficiency criteria of the technique of kettlebell exercises and the factors of increase of efficiency of weightlifters’ motor actions. Being unable to describe all of them in our paper, we will refer only to those ones which concern the preparatory position before the next clean and jerk.
The correct preparatory position is one of the key pre-conditions for effective performance of the succeeding movements (L.P. Matveev, 1991). The starting position, as A.A. Ukhtomsky put it, might be termed as a state of “operative rest” in which, though without any external movements, goal-oriented readiness for action is fully materialized.
A particular variant of the preparatory position before the next clean and jerk is mainly determined by the weightlifter’s morphofunctional characteristics, as well as by his abilities to rationally compensate the effect of the kettlebell, body and head gravitational forces. If the preparatory position is rational, the spine is unloaded as the kettlebell gravitational force is projected through the elbow joints right on the pelvic bones. An athlete gets a kind of rest interval (V.N. Gomonov, 2000).
For descriptive reasons let us illustrate the effect of the kettlebell gravitational force and the resultant gravitational force of the head and body in the variation typical for beginner weightlifters (Fig. 1) and for elite athletes (Fig. 2) in the preparatory position before the next clean and jerk.
In Fig. 1 the vector of projection of the kettlebell gravitational force goes down through the hip joint and then behind the knee joint right to the support. It becomes clear from the investigation of the effect of the moment of the kettlebell gravitational force on the joints, that if the preparatory position is irrational, the effect of the moment of the kettlebell gravitational force in the hip joints amounts to zero, since the arm of this force equals zero, and this force moment makes an athlete bend his knees. The resultant gravitational force of the body and head creates an overturning moment in the hip joint and the bending moment in the knee joint. To maintain balance an athlete has to constantly tense the back flexor muscles and the quadriceps muscles of thigh. By instinct beginners bend their back and tilt the head forward and down, and posing so that the vectors of projection of the kettlebell gravitational force and the resultant gravitational force of the weight of the body and head are maximum close, depressing the effects of the moments of these forces,. Inability to relax the deltoid and trapezius muscles does not allow them to fix their elbows on the iliac crests. That is why beginner weightlifters are observed to excessively bend their back and knees. This leads to excessive tension in the back and knee joints which causes injuries.
In Fig. 2 the vector of projection of the kettlebell gravitational force goes in front of the hip joint, and the moment of force amounts to multiplication of the kettlebell gravitational force by the arm of this force. This moment of force tends to bend the body forward or extend arms. The vector of projection of the resultant gravitational force of the body and head, going behind the hip joint, creates such a moment of force that tends to bend the body backward. In other words, elite athletes bend backwards not because they are affected by the kettlebell gravitational force, but in order to make the arm of the resultant gravitational force of the body and head similar to that one of the balance of the two forces. Ideally, the balance condition is fulfilled in the hip joint just like when swinging.
The balance in the knee joints is achieved due to the balance of these two forces. The first one is the kettlebell gravitational force, the projection of which goes in front of the knee joints and is aimed at extension. The second one is the resultant gravitational force of the body and head, the projection of which goes behind the knee joints and is aimed at flexion of legs in these joints. When the moments of these forces are equal, the tension of the quadriceps of a thigh decreases, and when the bending moment of the kettlebell gravitational force exceeds the moment of force of the knee flexion, they are fully relaxed.
Holding the kettlebell handles with thumb pads, as well as elbows fixed on the iliac crests with legs straightened and arm muscles maximally relaxed reduce overexposure of the gravitational forces and the moments of these forces in joints and make motor actions more efficient.
As a rule, weightlifters, who do not pay due regard to development of joint flexibility and necessary mobility, do not achieve any prominent results. Excess tension in the quadriceps of a thigh and body flexors, airflow obstruction in case of the irrational preparatory position before the next clean and jerk limit weightlifters’ capabilities, which is theoretically justified. There are cases in sport science when the maximum physical effect is achieved only if the levels of muscular tension are optimum (i.e. when neither of the muscles reaches its maximum). This can be explained by the fact that the levels of their activity are interrelated and interdependent. That is why excessive increase in the level of activity of any of the muscles leads to the decrease in the activity of the rest of them and to the loss of the common effect of motor actions.
Conclusions.
1. The injuries in kettlebell sport are caused mainly by performance of kettlebell exercises mostly using force. Thus, exercises are performed in the conditions of excess tension in the knee joints and the lumbar spine.
2. Various spine overstrains, injuries of knee joints, strains and muscle sprains at all stages of training should be prevented using the rational compensation of gravity actions and the optimum alternation of the processes of tension and relaxation of muscular groups involved in motor actions when doing kettlebell exercises.
3. The problem of prevention of injuries in kettlebell sport can be settled in case of initially properly mastered technique of performance of competitive exercises.
References
- Kettlebell sport in the system of physical training of servicemen: Study guide for cadets and students of MIPC. 20th ed., rev. and sup. / Gen. ed. by R.M. Baymukhametov. St. Petersburg: MIPC, 2011. – 122 P., ill. (In Russian)
- Gomonov, V.N. Individualization of technical and physical training of weightlifters of various ranks. Abstract of Ph.D. thesis (13.00.04). – Smolensk: SSIPC, 2000. – 26 P. (In Russian)
- Vorotyntsev, A.I. Dumbbells. The sport for strong and healthy. – Moscow: Sovetsky sport, 2002. – 272 P.: illus.
- Matveev, L.P. Theory and methodology of physical education. – Moscow: FIS, 1991. – 543 P.
- The basics of kettlebell sport: learning motor actions and training techniques: study guide. / Gen. ed. by V.F. Tikhonov. Cheboksary: Ul’yanov ChSU, 2009. – 146 P.
Corresponding author: [email protected], [email protected]
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There is no way that you can get big and strong on a vegetarian diet! I used to hear this all the time from my meat-eating friends. I say, used to as I never hear it anymore from people that know me or from people that have seen my photos on my website. Yes my friends, you can in fact get bigger and stronger on a vegetarian diet. You can even do it on a vegan diet (no animal products whatsoever).
HOW TO GET STARTED
When I was fifteen I read an interview with Harley Flannagan (lead singer of the legendary NYC hardcore band, the Cro-mags) in which he stated that he became a vegetarian to lead a more peaceful life and that one cannot talk about peace when they have a steak on their plate, as an animal died in agonizing pain to end up there. That really struck a cord with me and got me thinking about the thousands of animals that suffer daily on factory farms. Next, I visited Kenya with my parents and experienced a feeling of oneness with the animals over there.
I realized that I did not want to contribute to the unnecessary suffering of other beings and I knew that I needed to make some changes. Finally, I saw a movie called “The Fly II” in which a golden retriever is mutilated in an experiment gone bad. That got me thinking about how animals are abused in labs and further solidified the new direction that I was taking. In addition, to giving up meat, I decided that I would make sure to purchase products such as: toothpaste, shampoo, soap etc that were not tested on animals.
I gave up meat gradually. I stated off by giving up all meat except fish. Then I gave up fish, but continued to eat eggs and dairy. Once I realized that most eggs and dairy products came from animals that lived miserable lives on factory farms, I gave up all animal products. That was ten years ago and I have never looked back. While I am an ethical vegan, there is no doubt in mind that a vegan diet is healthy and that I can get everything that my body need for my intense lifestyle. Regardless, like any other diet, planning is required.
The number one thing that people always ask me is where do I get my protein. Many vegans that I have met make the mistake of thinking that you do not need much protein at all. I even had one guy tell me that only 5% of one’s diet should come from protein. Of course this guy looked like Don Knots and would be blown off like kite if a strong wind came by. I had another guy tell me that I can get protein from a cucumber and that I should not even worry about it.
Of course, this guy was not in shape either and was in no position to give me nutrition advice. We have to be much more sensible than that. Especially, if we expect anyone to give up meat and adopt a vegetarian diet. Telling people that they can get all of the protein that they need from eating spinach and leafy green vegetables is impractical. Just because it works for the gorillas does not mean that it will work for us. Not getting enough protein and thinking that only 5% of your diet needs to be comprised of protein are sure fire ways to be spindly and weak for the rest of your life. Now I am not saying that you need two grams of protein per pound of bodyweight like the bodybuilding magazines state.
That is way too much protein and a case of overkill. For athletes, 0.7 to 1 gram of protein per pound of lean muscle is optimal for increasing strength and size. For example, if you weigh 180lb and have ten percent bodyfat, then you should shoot for 150-160 grams of protein to build more muscle. If you want to maintain your size, then 100-120 will probably be sufficient.
Next, vegans like anyone else need to load up on healthy sources of fat. Without enough fat in your diet, your skin will dry up, your energy will plummet, and you will look like death. Getting 20-30% of your calories from fat is a good way to go. Load up on healthy fats such as: flaxseed oil, olive oil, almonds, walnuts, almond butter, and avocadoes. Also, vegan diets are free of all saturated fats, which is great for the most part. However, some saturated fat is required for optimal health, so get some coconut oil or coconut milk in you diet as well.
Finally, make sure that you eat a variety of food to get a full array of muscle building amino acids. Some examples of good combinations include: black beans and quinoa, lentils and brown rice, almond butter sandwich, Rice protein/soy milk shake, green peas and almonds. Have some veggie burgers and other fake meat products from time to time, but make sure that the majority of your diet comes from fresh organic food.
SAMPLE DIET
Raisins
1/2 cup
Veggie Burger
2
Protein Shake
3 scoops
Salad
Lentils
1 cup
Quinoa
1 cup
Apple
1
Dark Chocolate
Red Wine
1 glass
SAMPLE FOUR DAY PROGRAM
Okay, now that we have the diet taken care of, let me address the most important part of getting bigger and stronger which of course is training. If you do not have a solid training regimen, it does not matter what your diet looks like, you will not make any progress.
Many trainees make the mistake of doing way too much volume and focusing way too much time on isolation exercises. If strength and size is what you want, then focus on compound movements that work a lot of muscle groups such as: Deadlifts, Squats, Military Presses, Dips, Chin-ups, Bent-over rows, and Bench Presses.
Incline Dumbbell Press
5 sets of 5 reps
One-Arm Dumbbell Row
5 sets of 5 reps
Seated Dumbbell Press
5 sets of 5 reps
Pullups
5 sets of 5 reps
Hejsan
Roligt att du kommit in på denna sida… det betyder att du är intresserad av kettlebells i norrland…
Vi har länge försökt att få till en utbildning i Kettlebells i Norrland och 
har nu satt
ett datum: Fredag -Lördag 2-3/10 2015..
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Basen för deltagarna är en grupp från Övertorneå..
Spartan Kettlebellutbildning är inte bara en utbildning i att hantera en kettlebell på rätt sätt, vi lär dig att hantera belastning under rörelse, biomekaniken bakom rörelserna och hur du effektivt både korrigerar dina egna rörelser och även andra som tränar med redskapet.
Vi kommer att göra utbildningen extra intressant och rolig kommer vi blanda in andra redskap såsom Bulgarian bag, klubbor och gummiband…
Det behövs ingen förkunskap för att vara med och du kommer att kunna dels träna själv men också instruera andra efter utbildningen.
Vårt motto har alltid varit att ge deltagarna all den kunskap vi har assimilerat under de år vi jobbat med att instruera och träna.. och så kommer det att bli även här… Det kommer att bli en upplevelse och en otroligt lärorik veckända.
Varför ska du gå denna utbildning?
Först och främst kommer du lära dig hantera en kettlebell på rätt sätt, du kommer lära dig hur du bygger effektiva program med redskapet och du kommer lära dig instruera andra.
Du kommer också att ha med dig lärdomar som gör alla annan träning du håller på med effektivare, säkrare och roligare…
Vad behöver du gör nu?
Fatta ett beslut.. klicka på länken nedan och registrera dig till utbildningen 2-3 oktober..
Vad kommer det att ge dig…
Du kommer bli avsevärt mycket duktigare på att hantera en vikt i rörelse, förstå biomekaniken och du kommer kunna på ett bra och säkert sätt kunna instruera andra i träningsformen.
här läser du mer om utbildningen klicka här…
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