American Kettlebell Club Blog

AKC CLASSIC

WHEN: 
November 7th, 2009   

TIME:
9am - 7pm

WHERE:
Tropicana Resort and Casino |Vegas|
3801 South Las Vegas Blvd
Las Vegas, NV 89109

EMAIL:
americankettlebellclub@gmail.com  with any questions

This is the American Kettlebell Club Classic, the AKC’s annual Kettlebell Competition held in Sin City. This year’s Meet will be held on “The Strip” at one of the busiest intersection in the world (Tropicana Avenue and Las Vegas Boulevard) The four corners are made up of the worlds most famous Casinos, Excalibur Hotel and Casino, Tropicana Resort & Casino, New York-New York Hotel & Casino and MGM Grand Las Vegas (MGM being the largest hotel in the world!). So, if you can’t find this venue we know you just got sidetracked

Divisions:

Womens Biathlon (Jerk/Snatch)
12kg, 16kg, 20kg

Womens LongCycle
12kg, 16kg, 20kg and 24kg!

Mens Biathlon (Jerk/Snatch)
20kg, 24kg, 28kg, 32kg

Mens LongCycle
20kg, 24kg, 28kg, 32kg

Lifters MUST Qualify to compete under the WKC Rank System. For this Meet a Rank III is required to play. Each subsequent rise in competing weight bell must have the next higher Rank. For example, a Woman who is Rank I may compete with the 16kg, the next higher bell. If CMS, then she may use 20kg in Competition.

For Ranks and Weight Classes Visit:
http://www.worldkettlebellclub.com/ranks.php

REGISTER TO COMPETE:
http://www.worldkettlebellclub.com/register.php

TROPICANA RESORT and CASINO
http://www.tropicanalv.com/
Phone:1888-826-8767

*Please let the Tropicana know you are with American Kettlebell Club when booking a room.

Here are the Results for the 2009 World Kettlebell Lifting Championships/Chicago-2009.

 I was a Navy Corpsman (medic) for five years from 2003-2008. Eventually I had the opportunity to try out for the USMC Scout Sniper Platoon. The indoctrination course at the time was a 4 day course. The course was very demanding, 35 people started and 4 people made it to the end and were brought into the platoon. From there we did a training work up before deploying to Afghanistan in 2005. This training work up consisted of firearms training, as well as physical training, so we would be ready for the harsh mountainous terrain of Afghanistan.  As Scout Snipers we work in small teams of 2-4 men. Our typical mission consisted of us going out 5 days prior to the main force to observe specific areas of interest and gather intelligence. Because there was only 3 of us in our team during missions, each of us typically carried a load of 60lbs in our packs and another 40-50lbs on our body from weapons, ammo, and body armor alone. Therefor, we needed to be in great shape because the load was heavy and we had to move through some of the toughest mountain ranges on earth for a long time, typically 5-12 days. I knew nothing about kettlebells at this time, our workouts where pretty basic: run, swim, and lift weights. All in all we were in fantastic physical condition because our lives depended on it. Now, subsequently, during our deployment to Afghanistan our three man team was ambushed by 10 -15 men. I was shot seven times during the fierce firefight, luckily all three of us survived. I got the brunt of the fight… figures, I’m the medic. One of the seven rounds that hit me was directly in my left knee, the others struck my body armor and gear. That one round did plenty of damage to my knee though, basically shattering all the bones that compose your knee. The whole reason I am telling you this is because I went on to have multiple surgeries on my knee. I was on crutches for 6 months and went through two years of physical therapy. During this time my goal was to gain strength back in my leg and hopefully rejoin my friends and get back to work.

This is when I saw kettlebells on YouTube and came across Valery’s videos and was stunned at what I saw. So I worked hard to get fit again and eventually did the Coach’s Certification in 2008 and have not looked back. My doctors say my knee is that of an 80 year old’s and I should have a total knee replacement, but due to my age they opted not take that route until absolutely necessary. My doctors are very impressed with my recovery after saying I would need a cane to walk. Kettlebells helped me get back into shape, in fact, into better shape than before my injury. This is not just because of kettlebells but because of the methodology of the AKC/WKC and the importance of safe progression and proper technique. In my opinion, kettlebells will help the military men and women because like I stated before most of the time we are required to carry moderately heavy loads for a long time and during that time you need to be mentally strong and you need to stay calm and composed and be able to think under stress. Lifting kettlebells for timed sets the way the AKC/WKC teaches fosters all those attributes of having strength/endurance, being mentally strong, and being able to find a way to survive when it gets tough. Sadly, even with kettlebells, proper guidance, and hard work, I was not able to return to duty and was retired from service. If I was able to continue my work in the military knowing what I know now about kettlebells and the methods I have learned I would be able to be a very strong, and effective fighter. I feel the military and other agencies should take the time to use the methods taught by the AKC/WKC and implement them into their physical fitness programs. If I am able to work with kettlebells safely and effectively after my injury then most others will be able to benefit from them as well. Finally, kettlebells have given me so much in many ways. Not only have they helped me gain my strength back and given me confidence again, they have also given me a new passion for teaching what I have learned and allowed me to find a community of Kettlebell Lifters that are very supportive and encouraging in helping me reach my new goals with kettlebells. For those of you who read this regularly, you already know all too well the benefits of kettlebell lifting. I am writing this blog, not to sway people away from their regular fitness regimens, however, I am endorsing the undeniable results they will get from the implementation of the AKC/WKC kettlebell strength/endurance training into their fitness program.

Respectfully,
Retired HM3 (FMF) Jamie Pigman
gardenstatestrengthclub@gmail.com
http://www.realmixedmartialarts.com/Sections-read-25.html

Due to the death toll for soldiers in the I.E.D. blast that severely injured our Coach and friend Bob Goewey being high, I have removed the line listing the losses. It is possible this was a typo or data intended for multiple blasts over a period of time uncertain, but the details of this particular incident are being reconfirmed and will be reported in an updated Blog. I apologize for any stress this has caused you, but I also regret having to bother Bob again about details of something that has really negatively impacted his life. In fact, over the weekend I found out he had been back in the hospital for 4 days with some additional challenges. Communication is sketchy as you can imagine with these challenges and goals such as his desire to come back and help Judge at Worlds in less than 3 weeks. A few weeks ago he spoke about lifting heavy kettlebells and not being able to lift 8kg at this time. The picture in the Dedication Blog is Bob showing his resolve by lifting the 132 pound kettlebell overhead, a few months before the blast. We wish him a speedy recovery!

Worlds Dedication Blog

We also thank all those with wishful emails and powerful statements from the Dedication Blog’s original purpose. We are encouraged by them truly!

Sincerely,

Eric Liford

The World Kettlebell Lifting Championship on August 29th, 2009 will be dedicated to those brave souls, injured or fallen in the line of duty, or in service to our country. Politics aside, war is hell and those people ordered into it deserve our respect, and our help.

The Firefighters who raced up the World Trade Center steps, with the only difference between them and the people inside being their training and the shot of adrenaline they get to save lives, only to have the building come down on them, deserve our unending honor. The Air Marshals who sit quietly on our planes “watching targets, and ready to rock” as one of them told me, deserve our thanks. There are so many other examples of selfless acts of bravery and just people doing their jobs. We dedicate Worlds to them…

What can we do for them? Well, show up at Worlds next month and support them and the Lifters who have trained and qualified to stand up on the platform in their honor! No fee to Spectators! No fee for Members of WKC to compete!  You can Register Here to compete at Worlds.

I can’t help but think of Mike Stefano, our Coach and now true friend who lost his cousin and fire department mentor, Deputy Chief Charlie Kasper, as well as hundreds of his brothers on September 11, 2001. Charlie, as he was known throughout the ranks of the FDNY, was a one of the commanders of the FDNY’s elite Special Operations Command (SOC) on that fateful day in 2001. Commandeering a spare fire apparatus, and racing to the scene, Chief Kasper arrived before World Trade Center’s North Tower (WTC 1) had fallen. He assumed command of the evacuation of thousands of people on the stairwell of the still standing tower. Mike likes to say, “because of Charlie’s supreme sacrifice, thousands of others made it to safety.”

That day 343 New York City firefighters lay buried beneath the rubble. Half of the Special Operations personnel and almost all the Chiefs were lost.

Charlie Kasper was an example of supreme performance on every level imaginable. As a decorated firefighter, gifted athlete, and scholar, he was at the top of his game. His mental and physical prowess was legendary. Mike Stefano is a retired FDNY Captain who knows first hand how important this high level of Functional Fitness really is for America’s heroes. It’s not really possible for them to do the job without it. Unfortunately, most aren’t as prepared as Chief Kasper, and are in dire need of a fitness system designed just for them.

He’s told me before we can’t use 9/11 for capitalization, and we won’t, but it is the highest example of what these people just take for granted and must be prepared for. He wrote the book on Firefighter Fitness, and since then has restructured his protocols to to focus on Fitness by way of the Kettlebell. He’s quite successful in the Civilian Fitness Industry, but always attempts to infect the “steeped in tradition” FDNY from the ground up.

I also think of Marty Farrell, a Captain in the US Air Force, who is also Team America Captain and WKC’s first Male Master of Sport. Behind the scenes, without any recognition or compensation, between a full time job and Professional Level Training, Marty has worked with Valery, the WKC and the Air Force to get a first of it’s kind Study done on real kettlebell lifting. This all started more than 2 years ago and has moved all the way up the Ranks to Colonels and Generals, until finally approved last year. The Official Study has been in a “holding pattern” with the Air Force for lack of sufficient volunteers.

I think of John Henrici, another AKC Coach who sees the need for Kettlebells for our heroes. He invited Valery and I (and a few other AKC Coaches), with himself as armed escort, to Afghanistan for a tour of some US bases to deliver and instruct the WKC Fitness Protocol. The project is frozen on the table, likely due to the increased violence there, but if we are cleared to go at some point, we’re ready!  We have backup plans in the works, and as we speak, we’re making Trainers and Master Trainers in the Military who can implement the Protocol in the Middle East.

Always in our minds is Coach and friend, Robert Goewey, who as seriously injured just a couple of months ago in the line of duty. Known as “Kettlebell Bob”, he has been around the Kettlebell Community for quite some time. Over the last few years he has volunteered for all our major events, asked to be a part of the new Judging System WKC has implemented, and is always ready to get on the platform. Unfortunately, while on a mission in Afghanistan an I.E.D. went off, throwing him 30 feet in the air…

Bob considers himself one of the lucky ones that was just injured.  He sustained chemical burns to his esophagus and lung linings, a bruised liver, two broken ribs, and a dispersed nerve bundle on the right side affecting his shoulder and hip. The nerve damage requires him to retrain his leg to respond as well as his right shoulder. He’s going through some very evasive medical procedures and medications due to the toxins from the blast, so he’s lost his hair and some of his vision due to the Chemotherapy. He’s lost a lot of the hearing on his left side and his white blood cells and platelets are very low. The good news is Bob is making progress and has already booked his travel to Chicago and plans to be one of our Full-Time Judges!

We also would like to announce Coach Robert Goewey as WKC Master Trainer, and once he makes a full recovery, he will be available for WKC’s Elite Fitness Trainer Licensing.

WHAT DO WE NEED?

As you can see, some amazing things are taking place that could literally save lives. For example, we don’t need a Study to prove the Fedorenko Method works, the Military does. We already have GPP Programs preparing Soldiers and Safety Workers all around the world, but we desire the Command to understand. If you are a Firefighter, work in the Police Force or Homeland Security, serve in the Military or any such Service and you know about the effects of Kettlebell Lifting, please write a letter, and essay, a statement to that fact and send it to American Kettlebell Club. We will include it in a package we are working on to those in the higher Ranks of Service. Send your comments to: AmericanKettlebellClub@gmail.com and tell what you know! These people need real fitness, real fast, no fluff, no bull!

Thanks for your support!

Eric Liford, Editor

by Catherine Imes

One of the things that I’ve focused on defining in terms of the lifts is the intent for each lift.  It has changed how I practice the lifts, how I feel what I ‘m doing with every rep, and how I coach or instruct others in the lifts.

Why is intent important?  First, if you don’t know what you intend to do, then you’ll be going through the motions without any awareness of the necessary mechanics in terms of the appropriate application of energy.  You won’t develop a feeling on when you should be powerful or quick , when you should employ tension or relaxation.

If your intent in the beginning is to be smooth and relaxed, then you may not really ever get a feeling for the mechanical requirements for a good lift.   Elites look smooth and relaxed, but I don’t believe that they are thinking I want to be smooth and relaxed while they lift.  I believe they look this way because they are so good at the movements that they waste no energy performing them.  They are quicker than most of us realize.  They have laser precision with all the movements.

So, how does intent guide you so that you can become adept at the lifts to the point where you look smooth and relaxed and are precise?  What should your intentions be during execution of the lifts?

Your intent in the beginning should be to figure out how to generate power to put the bells overhead in the Jerk and the Snatch and to aggressively fixate the bells so there is as little extraneous movement as possible.

If you’ve spent any time with me at a cert, you hear me tell folks to be aggressive with the lockouts.  You’ll hear me tell folks to be violent with their first bump.

I use these strong words because folks are too soft; they are too relaxed.   They aren’t using the legs enough, they aren’t employing proper tension overhead to fixate the bells.  Some of this is because they are trying to replicate what they’ve seen in the elites without understanding what is really happening at a physical level or how they got to that place.  But, the fact is that the elites are powerful and aggressive.  You don’t see that because they are tremendously efficient, but this efficiency should not be confused with softness or relaxation for relaxation’s sake.

Using myself as an example:  As I’ve increased the weight on my snatch, I’ve realized how important speed is with the legs out of the back swing.  Many folks pull too early with their hand or don’t extend their legs at the proper time or quickly enough to launch the bell over head.  My intent:  To take that bell overhead as fast as possible so that the likelihood of me pulling with my hand is reduced.  How do I do this?  I become aware of where the bell is when it is swinging forward and I’m then aware of the timing in terms of when I should extend my knees so I reduce the chances of pulling with my arm.  This saves my grip and it saves my hands

With the jerk, my intent is to bump violently; to make sure the bump is powerful enough that I’m finishing it with extended knees and hips.  I need this energy potential so that I can quickly and powerfully drop underneath the bell to achieve a solid lockout.

Fixation and Intent on Jerk and Snatch:  My intent is to stop the bell on a dime as soon as it is overhead by employing just enough tension to stop the bell.  I’m not relaxed during fixation.  I can relax somewhat once I have fixated if the bell has landed in the right spot.  But, I cannot relax until that point.  The quicker I am at employing this fixation, the sooner I can relax.

For some additional cues on fixation:

With the jerk, we all do a second dip.  This dip is crucial to fixation.  When I drop back to my heels, I fixate or lock the bell out in conjunction with this drop. The timing and aggressiveness of this drop is crucial to aiding the arm lockout and fixation.

For snatches, it is very similar.  When I extend my hips and knees, my weight is more on the balls of my feet, but when I raise my hand for lockout, I quickly shift the weight back to my heels to stabilize for lockout and fixation.    This is deliberate and it is my intent to use this weight distribution to help my fixation.

On both Jerks and Snatches, I now think heel of hand and heel of the foot.  The heel/hip of the hand goes into the handle when the weight on the foot shifts to the heel.  It’s just a cue that might help timing of your lockout and fixation.

So, think about your intent when you lift.  You should want to take the bells overhead in the quickest manner possible. You should want to fixate the bells as quickly as possible. Be aggressive and deliberate.  Over time, you will learn how much energy is required.  But, until you do many reps, you should error on the side of expending more energy to fixate the bell rather than too little.   Gradually learn to regulate this energy and you will get to a point where you are using the precise amount necessary.

All this being said, there is of course a relaxation component to the lifts; the time between the reps.   However, the well placed reps are critical in order to be able to position the bells so that you can safely relax between the reps.  These well placed reps will not happen without intent.

———————————————————————————–

-Catherine Imes is an AKC Coach and the first Master of Sport from America. She is also Women’s Team Captain for Team America, and is a Champion Kettlebell Lifter with several years competition experience, having placed Nationally and Internationally among the best in the World. She can be reached from her website www.catherineimes.com for Coaching, Workshops or Kettlebell Fitness.  Catherine is now a WKC Master Trainer and authorized to License new WKC Fitness Trainers. Please contact worldkettlebellclub@gmail.com to schedule a Course with her.

The New WKC Ranking System Explained
article by Mike Stefano

August 29th will change the direction of Kettlebell Sport in America. That’s the date of the AKC Worlds in Chicago, and the first sanctioned competition under the new WKC ranking system. Achieving rank is necessary before being allowed into this World competition.  But have no fear, under the new system the kettlebell sport lifter can achieve rank with other than the heaviest kettlebells.

I’ve worked side by side with Valery Fedorenko for over two years now, and I’ve learned one thing-Nothing is ever done without a good reason!  His ability to perfect technique, create training protocols, and develop ranking systems is unparalleled.  This case is no exception.

Rank can now be achieved with every level kettlebell, from 8 to 32 kilograms.  This ingenious system encourages the lifter to work his or her way through the bells, perfecting technique as the first order of business. This doesn’t affect high level kettlebell sport athletes who compete with 16kg and 20kg (women) and 28kg and 32kg (men) kettlebells, and simultaneously maintains the integrity of the sport.

When kettlebell lifting is approached in this manner, certain built-in safetly valves are introduced.  The body, most specifically the joints, are allowed to acclimate to the high repetition overload without injury.  Light weight means high reps, inherently more practice, better technique, and markedly reduced overuse injuries due to this gradual period of acclimation.

For Snatch and Womens One Arm Jerk and Long Cycle the rules of the game have also changed.  No longer is the sum of both arms just simply totaled. To encourage a balanced and healthy approach, the overall rep total is limited by the low repetition hand. In other words, if the lifter performed 44 reps right, and 54 left, their score would be 44.

Top 10 Benefits of the New Ranking System

1. Promotes the use of lighter weight and greater technique
2. Reduces chance of injury as lifter can progress gradually
3. Opens the sport to many more lifters
4. Encourages a balanced, healthy approach
5. Allows coaches to bring in more clients / students
6. Specifically creates a better lockout and rack position
7. Promotes adherence to the sport
8. Creates competition at lower levels
9. Increases potential size of teams
10. Opens up the kettlebell community to more age groups

As a kettlebell coach, trainer, or simply a student, you should take advantage of the WKC’s new ranks system, as it throws the door wide open to new lifters who can now rank with lighter weight, but ultimately better technique.

Start preparing now for the AKC Worlds on August 29th in Chicago.

———————————————————————————–

Mike Stefano, head of the East Coast Kettlebell Club is Master Coach and Master Trainer with the American and World Kettlebell Clubs.  Mike also holds the position of Fire / Rescue Advisor and serves as Squad Leader at many of Valery Fedorenko’s Coaches’ Certifications.  Mike is conducting a Training Day at IronWorks Fe Gym in Great Neck on Long Island.  This unique event will help any lifter prepare for ranking, competition, or to simply develop proficiency in the Fedorenko Method. Visit the East Coast Kettlebell Club Website for more information.

Announcing The World Kettlebell Lifting Championship™ August 29th, 2009 

Location: 

Events:
 
 MENS JERK/SNATCH 

MENS LONGCYCLE   

WOMENS 1 ARM LONGCYCLE 

16kg Division

20kg Division

24kg Division

Weight-Classes: 

Men- 55kg, 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 90kg, 90+kg

Women- 50kg, 55kg, 60kg, 65kg, 70kg, 75kg, 75+kg 

Qualifications: 

To compete at The World Kettlebell Lifting Championship™ a Lifter must be officially and appropriately Ranked within the World Kettlebell Club or receive a Special Invitation. They must also be a Member of World Kettlebell Club (or one of its Affiliate Country Clubs) or pay a fee of $100USD and Register for the Meet before August 21st, Midnight. 

To be officially and appropriately Ranked for The World Kettlebell Lifting Championshipâ„¢ means the Lifter must have submitted performance video and/or received approval and notification of their Rank within WKC.  For the World Kettlebell Lifting Championshipâ„¢, the Lifter must be Rank II to compete M24kg/W12kg Division, Rank I to compete M28kg/W16kg Division and CMS or higher to compete M32kg/W20kg Division for Men and Women Jerk/Snatch (Biathlon) and LongCycle, with the exception of Women’s LongCycle where Rank I must be attained to compete W16kg Division, CMS to compete W20kg Division and MS or higher to compete W24kg Division.  

View Rank Charts

Mail video submissions for Rank to: 

American Kettlebell Club
6488 Liberty Knoll Drive
Hamilton, Ohio 45011 USA

Rules: The rules will be in accordance with WKC Rules of Lifting

Spectators: Everyone is welcome to watch, and seats are available on a “first come” basis and free of charge. 

Map/Directions: 

From O’Hare to MalcolmX

From Midway to MalcolmX

Hotels:  Check here for Hotels

Tourism/Sites:  See Chicago

Notices: 

Online Registration begins May 15th and closes August 21st, Midnight. 

Lifters must choose one Event, Jerk/Snatch (Biathlon) or LongCycle 

By Catherine Imes 

If you’ve spent any time around me at a competition, certification or workshop, you’ve heard me yell the phrase “Stick the Lockout“.

What does it mean when I say this? In the context of a Jerk, it means that you are not locking out the bell long enough before the drop. It might mean that you are push pressing, i.e. the arm locks out before the legs, or even that you are locking the arm and legs simultaneously and dropping. In the context of the snatch, it means you aren’t fixing the bell overhead in one motion or stopping it.

What are the common reason folks don’t get good lockouts?

1. Ignorance
2. Fast Pace
3. Fatigue
4. Lack of technical skill

Ignorance  You may think you are locking out and you aren’t. Many of us do not have the luxury of training under a watchful eye of an experienced coach on a daily basis. Even though we may train with others, if the coach or individual watching you isn’t adept at recognizing these flaws, you may do 100s or 1000s of reps incorrectly.The remedy is to have you or your coach occasionally submit video to someone who is experienced. I have commonly watched videos of athletes at their request and provided candid feedback on lockouts and of course other technical issues. Most people simply don’t realize that they aren’t doing it correctly.

Fast Pace  If you don’t have a good rack because of body type or flexibility, you may use a different pacing strategy especially with 2 arm Jerks. So, it isn’t uncommon for folks to knock out 5-10 reps, and then rest for a period of time and do it again. Unfortunately, this strategy can lead to sloppiness because reps aren’t always treated as “individual” units. I’ve done it this way and I know. If I  did 5 reps in 30 seconds on the Jerk, I thought 5 reps….not one rep at a time.  This pacing strategy may work for some who cannot rest in the rack. However, you need to change the way you think about reps. Yes, you may do 5 reps and then rest. But, pause long enough so that you still take each rep one at a time.   With the snatch, knocking out mindless reps may make one totally unaware of whether they are really fixing the bell.  If you’re snatching to 10′oclock, you are not fixing the bell overhead.  You really shouldn’t even bother with snatches; those aren’t snatches.  Swings would probably be easier on your hands and give you the same benefits.

Fatigue  This is an obvious one.  Many of us have gotten a no count for lockouts in the late stages of a set.  The cure for this is basically more time under the bells and conditioning.  Fatigue will cause technical issues.  That’s why it is important to remain mindful of pace and technique and fall back to technique when you are tired.

Lack of technical Skill  This is probably the biggest reason for many. Crisp lockouts are really demonstrative of high skill in the lifts and not a necessity for a legal lockout. It requires athleticism and coordination.  I’m amazed at the folks that overlook this.  Fedor Fuglev is stopping the 24kg bell on a dime in the right spot everytime at a blazing 27rpm pace in the snatch.  Valery Fedorenko can make his lockouts on all lifts look the same regardless of whether he is using an 8kg or a 60kg. 

The ability to stop a snatch on a dime and have it land in the right spot in your hand requires coordination.  You are stabilizing a moving weight!  Great lockouts in the jerk require precision in power and timing of tension so that the bells are fixed in the optimal spot.  You are demonstrating that you know how much power to apply to the first bump and how fast you need to drop under the bells to get your arms into the position for lockout.

Let’s say you have a problem locking out, let alone having a great lockout in either lift.  The inability to lockout is usually symptom of a technical problem. Examples of technical problems that could lead to shoddy lockouts in the jerk:  Disconnecting the hips and the elbows so that power is leaked on the first bump.  Not dropping under the bells quick enough on the second dip.  These are just a few problems that may cause you to push press or to move the bells in a position overhead where they may not be in a position that would be well supported by the skeletal system..

Examples of problems that could lead to shoddy lockouts on the snatch:  Not dropping the bell correctly from lockout. This problem is actually cyclical.  If you don’t get a good lockout, then chances are the drop will also be bad and the problem will perpetuate itself.  A poorly landed lockout on the snatch could be the result of poor timing in terms of the hip pop.  If the bell is not moving fast enough, it will not go to the spot you want.  The poor lockout may also be the result of not being aggressive enough in stopping the bell overhead.  Some people are too relaxed in this position and so they don’t fix the bell in one motion. 

Keep working technique issues. If you have access to a good coach, work with them. If working alone, pace  yourself. Pause when the bell is fixed overhead. Evaluate the position of the bell. Do you feel like you could stand there all day or after 5 seconds is it really difficult? Are your shoulders fatigued? If so, chances are that you are not locking out well. If Jerks are done correctly, you should feel little muscular fatigue in your shoulders. 

Keep working the one arm jerk!!!  If you can’t lockout a one arm jerk, you won’t be able to lockout a jerk with 2 bells and I doubt very seriously that your snatch lockout will be anything spectacular.  I’ve said before that the One Arm Jerk is the assistance exercise that I credit with improving my snatch even more-so than the swing.

We should all strive for great lockouts.  If we don’t, we are missing out on the benefits of the process; The process that will improve our flexibility, joints, and athleticism.

A great lockout is a defining symbol to a great repetition.  A bad lockout or non-lockout  is typically a symptom of a problem with an ill-performed repetition and low skill.

———————————————————————————–

-Catherine Imes is an AKC Coach and the first Master of Sport from America. She is also Women’s Team Captain for Team America, and is a Champion Kettlebell Lifter with several years competition experience, having placed Nationally and Internationally among the best in the World. She can be reached from her website www.catherineimes.com for Coaching, Workshops or Kettlebell Fitness.  Catherine is now a WKC Master Trainer and authorized to License new WKC Fitness Trainers. Please contact worldkettlebellclub@gmail.com to schedule a Course with her.