Have you heard of 1RM or RM? If you've looked at our monthly workout plan, you may have noticed exercises followed by the letters RM. But what does RM mean?
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The next piece in our series to help you successfully complete the Strongfirst Kettlebell Certification works through more common issues that even the fittest participants struggle with; the kettlebell press.
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Ladders allow you to get in more work (volume), at a higher % of your 1RM (which stands for the maximum amount of weight you could lift once or one repetition maximum, and is a measure of intensity), and usually in a more condensed time period.
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Preparing for the Strongfirst Kettlebell Instructor Certification is not supposed to be a walk in the park but it also shouldn’t be overwhelming. There are a number of people and programs out there to help you reach the certification without injuring or breaking yourself and coming out the other side with a stronger and more resilient mind and body.
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Sustainable strength training doesn’t mean surviving through training that is harder, faster, or more intense. And the “common knowledge” is that if you want to make progress, you have to push yourself every session to be harder, faster, or more intense.
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Good strength training mimics the shifting of gears. You want to start out easy, building your RPMs with a weight that you can easily get started with, and continue with that weight until you’ve become very comfortable.
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The Rite of Passage is a three day a week program using ladders that is built around kettlebell clean and military press ladders followed by swings or snatches.
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I recently saw a video on “how to do a kettlebell swing the right way”, and it inspired me to make a few notes, because, unfortunately, “the right way” wasn’t how I would encourage anyone to be swinging a kettlebell... The trainer in the video made some valid points, however, these useful tips were also married to unhelpful behaviours like a static standing start, over gripping the bell, and a hyperextended back; all behaviours that are potentially injurious at worst.
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Here’s how we help people build strength practically in our classes: We take the time to set people up so that they are doing a movement that they can do quite well repetitively - something that is easy enough for them to be able to maintain a 9/10 quality and maximum safety.
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Simple and Sinister involves 5 Turkish Get Ups each side, and 100 swings, most days each week. Your goal is to follow the (very) simple step loading sequence that Pavel puts into the book, in order to progress predictably up to some very heavy bells. It is absolutely that straight forward. If you keep showing up, do easy days when you need to and follow the plan, you’re going to be a significantly stronger and better put together human in a relatively short time.
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A big part of our community is full of people who have reached a half-century and have been around the place when it comes to gyms. It can be tricky to find somewhere to train when your body needs a little extra TLC, especially if you want to feel better than when you arrived. So, what should you be looking for?
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What you do and how you do it gives you a pretty obvious idea of the outcomes you can expect. Not surprisingly, this also applies to your training. Find out how you can achieve better results by mending just a couple of ‘bad habits’.
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The Single-leg deadlift can be confusing for a lot of people because it can turn into a completely different movement if it's not done correctly. Find out how to optimise your single-leg deadlift and make the most of this great strength building movement.
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Strength training in any capacity should be planned, and precise. For young athletes, strength training should be a critical part of their training schedule to improve their sport of choice.
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So, what's the squat variation that has made its way into our regular class programming? Wave squats! For most people, they seem odd, feel odd, and to be honest, they look pretty odd too. But there are plenty of reasons why you should be adding this squat variation into your workout routine to help create a healthy body!
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