Work on Weakness Wednesday

TOE TOUCH – Why Some People Can’t Touch Their Toes?

When people have trouble touching their toes, they usually blame it on having tight hamstrings, because that’s what they feel when doing the movement.

But are tight hamstrings the actual cause, or merely a symptom of a different problem?

In many cases, it’s the latter. It could be due to a previous injury that wasn’t completely resolved, bad training habits, an imbalance of training such as too much anterior chain training as opposed to posterior, or the lack of full range-of-motion training, among many possibilities. All of these can reduce one’s natural ability to touch the toes.

Here are some common reasons why you or your clients may not be able to touch the toes.

  • Insufficient posterior weight shift backward—If you’re unable to shift your posterior weight backward as the upper body half of your body leans down and forward, your hamstrings will contract to prevent you from losing balance and falling forward. In this case, the hamstrings are merely acting as parking brakes to stop you from hurting yourself.
  • Stiff lower back—Some people are unwilling to round their backs in a toe touch. Oddly, these same people are more than willing to round their backs dangerously under load, for example when deadlifting.
  • Stiffness in the cervical or thoracic spine—Similarly, stiffness in the cervical and thoracic spine can also limit the distance someone can reach toward the floor.
  • Increased tension in the plantar flexors—Increased tension is mainly found in the gastrocnemius, which crosses both the knee and the ankle joint. Tension in the plantar flexors will almost always be felt in the hamstrings unless there’s associate pain.

Read full article here

CLICK HERE to book in for your FMS Screen today

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Article source

On Target Publications 

FunctionalMovement.com

Prehabexercisebook

3 Reasons You Should Be Training Kettlebells

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What we find inspiring? Women who are refusing to be defined by age, distance or weight.

So, we had a lady contact us wanting to join Kettlebell Classes. Upon talking more with this lady we discover she is 60+ years of age and lives a good 40min – 50min away (depending on Sydney traffic),

Her age nor the distance she had to travel was a deterrent for her, she wants to start strength training. She understands the importance of strength training for her future years.

What is refreshing? This lady understands strength training is much more than just about weightloss. The benefits of strength training (& physical exercise) are far greater than just achieving a smaller dress size.

Our first rule of Kettlebell Training is “Nobody Talks About Weightloss”

3 REASONS YOU SHOULD BE TRAINING KETTLEBELLS

Osteoporosis

Is a condition in which bones lose their strength and thickness (density), leading to a higher risk of fractures than normal. Exercising regularly, particularly weight-bearing and strength training activities help prevent such condition.

Read Study here 

Sarcopenia

Is a condition where you lose as much as 3% to 5% of muscle mass per decade after age 30. Exercising regularly, particularly weight-bearing and strength training activities help prevent such condition.

Read more about Sarcopenia here 

Slower Basal Metabolism Rate (BMR)

Occurs when the body slowly loses muscle mass (Sarcopenia). Ever wondered why you are getting fatter as you age? Exercising regularly, particularly weight-bearing and strength training activities help prevent such condition.

Read more about BMR here 

So, what happened? our enquirer was interested in joining our Kettlebell Mums Classes however there were not enough mums interested in these classes to get the classes off the ground.

Ladies, you are not going to get big lifting weights, we busted that myth some weeks ago when we posted this image of our clients results to Facebook and Instagram.  All but one of these women are mothers.

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We’d  love to know mums what about strength training scares you? If, strength training doesn’t scare you then what prevents you from lifting/swinging weight?

CLICK HERE to join our Kettlebell Mums Classes

For more information about our services and how we can help you live a long, strong, healthy and happy life CLICK HERE to contact us…

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NEW: Online Group Training

online training

We are please to announce Online Group Training will be available starting 1st July 2015.

What does this mean?
It means you can now train Kettlebells from the comfort of home (or anywhere – office, beach, park, on holidays, at hairdressers!), at a time that is convenient for you following a weekly program designed by Head Kettlebell Coach Tania Poletti.

All you need to access this Service is
– The internet
– A laptop, ipad or mobile phone
– The Online Training App (FREE)
– Your own set of Kettlebells

Online Group Membership includes
+ 3 Kettlebell workouts a week
+ Video demonstrations of all exercises
+ Workout Progress tracking
+ Photo and Body Measurement tracking
+ Ongoing support via our Kettlebell Community Group

Monthly Membership is $24.95 + Kettlebells

Contact us for more information

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What’s On at Sydney Kettlebell School of Strength For Women July 2015

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WHAT’S ON at Sydney Kettlebell School of Strength for Women– JULY 2015

FREE EVENT – SWING IN JULY – we encourage you to go alcohol free for the month of July and replace booze with exercise. For more information click here

FUN TO RUN PROGRAM – this is a 6 week pure beginner running program commencing 24 July. Under Coach Billinda Schipp participants of this program will learn the skills and techniques required to run with ease and enjoyment. Places Limited. Take advantage of our Early Bird Special. For more information and to sign up click here 

NEW – ONLINE GROUP TRAINING –Online Group Training will be available starting 1st July 2015. What does this mean? It means you can now train Kettlebells with us at any time, from anywhere; home, office or even while on holidays. To find out more click here

TERM 3 KETTLEBELL MUMS CLASSES – Term 3 (10 Week) Kettlebell Mums Classes. For more information click here

KETTLEBELL INTRODUCTION CLASS – a 60 minute beginners class for those wishing to try Kettlebells. Suitable for all ages and fitness levels. For upcoming class dates click link 

For more information about us or our services please don’t hesitate to contact us

‪#‎kettlebell‬ ‪#‎whatson‬ ‪#‎sydney‬ ‪#‎event‬ ‪#‎challenge‬ ‪#‎SKSS4W‬‪#‎strongfirst‬#strength ‪#‎health‬ ‪#‎fitness‬ ‪#‎womenshealth‬ ‪#‎mums‬

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Join Swing In July

SWING

Much like Dry July, we have come up with Swing In July to encourage you to go alcohol free for a month and replace your drinking habits with exercise habits to help get your head clear and your health back on track.

How It Works

  1. Join the “Swing in July” Facebook Group click here
  2. LIKE Sydney Kettlebell School of Strength For Women Facebook Page click here
  3. With a tape measure – (in centimeters) measure your chest (nipple height), Waist (navel height) and Waist (pubic bone height).  Record measurements and store in a safe place
  4. Take two full body pictures of yourself – profile and front (wear figure hugging clothes so you can note body shape changes)
  5. Complete 100 swings a day for 31 days.
  6. Take photos of yourself swinging for mental and physical health and
  7. SHARE on Instagram and Facebook TAG #swinginjuly #SKSS4W

On the 31 July

  1. Add up the amount of swings you completed for the month of July
  2. Repeat steps 3&4 above (re-measure and photograph yourself)
  3. Post your results
  4. SHARE on Instagram and Facebook TAG #swinginjuly #SKSS4W

Encourage your friends to get involved – work together for better mental and physical health.

Useful Resources

Drink Wise Australia

Drink Aware UK

Headspace

Reachout 

CLICK HERE to view our Services

Contact Us

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6 Week Fun to Run Program

Our 6 Week Fun To Run Program is pure beginners run program which has designed to teach participants the skills and techniques needed to run with ease and enjoyment.

So, for those of you who don’t run because you think you can’t or because it “hurts”? Those who run, but it doesn’t come easy? or those who would like to learn how to improve running style and efficiency. This program is perfect for you.

Watch the below video for more details about this program

PROGRAM DETAILS

Start Date: Thursday 24 July 2015

Session Days: Thursdays

Session Time: 6.30pm

Location: Newington

Cost: $299

Places Limited

Early Bird Special – Sign up before Thursday 9 July and receive a FREE 5 Day Kettlebell Trial Pass valued at $66

Sign Ups Close: Sunday 19 July at 5pm

dcsignup

click to sign up

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Work on Weakness Wednesday

Targeting Tight Hamstrings.

“Tight hamstrings” can often be a good an indicator of dysfunction in the body. Read more about this here

CLICK HERE to book in for your FMS Screen today

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Rolling With My Foamie

ROLLING WITH MY FOAMIE

I’ve had many of my Kettlebellas and followers ask how they go about using the foam roller so I have put together a series of videos “Rollin With My Foamie” to demonstrate how best to use this great tool in relation to releasing tight muscles to help restore mobility for better movement.

In this video I talk about working the Latissimus Dorsi Musle – the broadest muscle of the back and is often referred to as the “Lats”.

More viewing

Rolling With My Foamie (ITB)

CLICK HERE to purchase a foam roller

CLICK HERE to purchase a 5 Day Ketttlebell Trial Pass

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Work On Weakness Wednesday

Understanding trigger points to create better mobility and movement in the body will reduce injury and take your training to the next level.

Did you find this video informative?

RELATED ARTICLES

Free Trigger Point Chart

CLICK HERE to trial our classes

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Technique Thursday

The Bridge_Instagram

The “Get Up” is one of my personal favorite Kettlebell moves. It is an all in one for working full body mobility, stability and strength. We are starting to see the popularity of this move increase which is great so today I want to explain a little more in depth the workings behind the move in particular “the bridge”.

The “Get Up” is made up of 22 moves (11 up and 11 down), yes, that’s right 22 moves!.  It is quiet complex however just like learning to dance once you learn each step and your body becomes in tune with the move – this is a beautiful calming strong move great for mind and body.

Understand how the move should look and why it should look like it does will help with the correct and safe execution of the exercise. So, let’s look at the “bridge” part of this move in more detail.

The bridge_unweighted_instagram

The Bridge resembles that of a “Glute Bridge”.

The glute bridge is ideal for learning proper glute mechanics, as by bending the knees, the hamstrings are placed on slack and can’t function optimally, causing the glutes to do more of the work during the bridging motion. Furthermore, the posterior pelvic tilt can be learned quite easily from this position. Bret Contreras

Therefore when we look at bridge of the Get Up it is effectively a single leg Glute Bridge with assistance from the heel of the straight leg to drive the hips horizontally into the air ready for the next move which is to insert the straight leg to the hand (knee to hand).

As demonstrated in the first picture(s) above we see the “bridge” part of the move performed incorrectly 1. with a bend in the leg what is meant to be a straight leg and 2. twisting at the hips.

In Kettlebells there is a saying “you are only as strong as your weakest link”. Adding a “bend” to the leg that should be straight leg makes the drive from the heels to the hips and glutes weak and often results in other areas of the body having to compensate to carry the weight – namely the shoulder.

To learn more about Kettlebells and this move check out our Kettlebell Tutition Package. This package will help you gain a greater understanding of Kettlebell training and moves so you can effectively and safely train them on your own.

Contact us to find out more

click here to get your 5 Day Kettlebell Trial Pass

click here for our upcoming Kettlebell Introduction Classes

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