Ok, I admit this is a pretty clickbaity title. What I’m going to tell you may not cure every shoulder issue, but it will certainly go a long long way towards building strong, healthy shoulders that can take on any challenge. It’s the Windmill exercise. This is a very common movement, thanks in no small part to the proliferation of the kettlebell and associated lifts. Before this turns into a history lesson, here’s a 5 minute tutorial video for you: Kettlebell Windmill from Da
Push Ups are a big bang exercise for most people.
Once you’re strong enough to do the basic push ups well, and by that I mean do 25 solid reps to a very high standard, ie locked core, tucked pelvis and good scapular movement, then it’s time to add in a few variants. This is the Persian Push Up You will see in the video I have my hands on blocks, but they can just as easily be done on a flat floor.
The blocks allow me to work deeper and take some stress off the wrists in the
The Turkish Get Up is possibly one of the most fun things you can do with your clothes on. And if done well the benefits are far reaching. I use it with my guys mostly for the shoulder health aspects, not necessarily the core strength that most people talk about. While we are supporting the bell in an outstretched arm, we move our body around underneath it, we take our arm from straight out in front of us, to out to the side and eventually overhead.
All under significant loa
The Snatch is an iconic lift which has been a staple of athletic training programs for generations and source of wonder watching every four years when the world sits and watches the Olympics. It’s also been brought very much into the public eye now that there is a Crossfit affiliate on every street corner. But the Barbell Snatch is also unsuitable for the vast majority of people training for fitness, or taking up strength and conditioning for sports later in life. Unilateral
The Kettlebell Windmill is one of those deceptively simple exercises that gives off a huge bang for the buck. The video below is from the online library I’m building, which is to coincide with the online training group I’ll be launching to the public shortly. But that’s not the point of today’s blog. No, the point is: Do Windmills! Admittedly, I never appreciated their value for years, but of late I’ve been exploring them more and more. Most view these as a core training dril
It’s been 9 years now since I was first certified to teach Kettlebells by former world champion and record holder Vasily Ginko. From the very fist Kettlebell Seminar held in Ireland. Seems like such a long time ago Which means it’s been closer to 11 years that I’ve been practising with them. But they’re still my first choice for a single implement workout, especially if general conditioning is the goal. As much as I love my bodyweight training, my barbells, sandbags and maces
About a million years ago I promised a post about the value of cardio training. Otherwise known as Aerobic training. Or, dare I say it? Aerobics Now, before you get your chalk covered lifting briefs in a knot, I don’t mean prancing about in lycra a la Richard Simmons He’s not my cup of tea, but he gets people moving! Jane Fonda One for the dads….. and Mr Motivator STOP! Hammer time! No, we’re not talking about those over choreographed nonsense workouts that have little rhyme
I guess it’s official! This “fad” known a the Kettlebell is here to stay in Ireland. It’s been a long time since I started out as Kettlebell Instructor. A few years after I started and we’d just taken Wild Geese and turned it into a full time business, my Kettlebell classes were out the door. Then there was the very first Kettlebell Sports competition in Ireland down in Kilkenny. This was 2009. I was amongst the very first people in Ireland to compete in the sport of Kettlebe
I was just asked a very interesting question. One of my members just won a silver medal in the Irish Nationals for Kettlebell sport. Three medal winning Kettleheads taking events oh so seriously Today we were discussing future training goals now that this event is over. She listed out a few things, including further participation in Kettlebell Sport, but then went on to try to justify her unwillingless to specialise in the sport, as that may not be a healthy way to progress.
Sometimes you just have to get a little bit giddy and excited. Here’s my excited face: But seriously, the next couple of months promise to be awesome! Here’s why, in order of appearance: Upper Body Mobility & Strength Workshop Stuff you’ll learn:
Joint mobility from the finger tips all the way to the spine
Mobility drills taken from:
-Anatomy in Motion
-and more Scapula control and why it is vital to the shoulder
Relationships between the shou
You must have heard of Steve Cotter. He’s a martial artist which shows in the way in which he approaches fitness, with a holistic eye on a balanced training method that develops strength, mobility and endurance in a balanced way. Sound familiar? It’s the Wild Geese way. Steve’s view of training is the same as my own. Which is why I’ve hosted him so many times both in my own gym and around Ireland. A few years ago Steve asked my to take on the role of Master Training for his I
The Kettlebell Windmill is a classic exercise that also opens up a gateway to some pretty cool, more advanced drills. To be fair, most people never need the more advanced versions, but the windmill really ought to be in everyone’s tool box. Here’s why: It teaches us to hinge into our hip with an emphasis on one leg. As we sit into this leg, the hip moves into internal rotation.
The hip both flexing and internally rotating will load up our glutes nicely, meaning that even whe
Not how you do it. Welcome to part 5 of the Snatch Tutorial series.
In case you missed them, here are Part 1, Part 2, Part 3 and Part 4 In this episode we discuss two things, the path along which the bell will travel and also the addition of footwork to the lift. The bell path has already been touched on with some of the drills in previous tutorials. By using the wall to restrict movement and also by swapping hands, we have had to adjust the path of the bell. But there’s s
Kettlebell Lifting in 2008 under the instruction of Vasily Ginko I like kettlebells. I make a living teaching people to train with kettlebells. I help people increase strength, power and athleticism by using kettlebells. I’ve been doing this since 2008, a few years after I’d discovered the benefits of training with them myself. So here’s a few observations of what proper kettlebell technique can do for people who implement then into their training. Low back strength.
It’s only the second time we’ve run the challenge, and as far as we’re aware, it’s only the second time anyone has ever done a mile of swings. (please correct me if I’m wrong) On the day, 9 of my most dedicated members joined me on the track to take on the mile.
All made me proud and all put in an awesome effort.
We were supported in no small way by Ireland’s Strongest Man, a man I’m proud to call a friend to Wild Geese, Mr James Fennelly. James brought with him his coach,
This is the second part of the series covering the Kettlebell Clean. If you missed part one CLICK HERE, better yet, subscribe to our weekly email updates and you’ll never miss anything again…..! Anyhow, here’s part 2: In this section we look in more detail at the bottom section of the clean and the breathing.
As kettlebells are often used for high rep sets, especially if you’re competing in Kettlebell Sport or looking to develop your work capacity, you need to get your techn
The Kettlebell Clean is an essential tool in your tool box. While it is a relatively simple movement it does have a long learning curve for many. When I think back to almost ten years ago when i was first learning it I remember banged up wrists, torn calluses and just untidy technique. It took me a while to get it right and even to this day I’m still learning and improving. This tutorial then is part one of a series. Over the series I hope to give you all the tools to take yo
Recently I announced that I had confirmed dates with Steve Cotter for his 4th visit to Wild Geese. Today I’d like to inform you that we are now open for taking registrations. There’s two ways you can go about this: 1 – Register via the IKFF website
2 – Register through me. Here’s how it works: 1 – Via the IKFF
It’s as simple as clicking the links below and filling in the details. Here’s the links: CKT 1 –
Date: June 2 – 3,
June 2 – 9:30 am to 5:00 pm
June 3 – 9:30
Steve Cotter has booked his flights and accommodation for his upcoming Dublin visit.
Now all you need to do is confirm your place on what will be an awesome weekend of training and learning.
Steve will be teaching two days of training, the first day will be Bodyweight Focused, and not your everyday press ups and squats, but some truly awesome and challenging moves taken from many influences including the Asian martial arts.
Day two will be Kettlebell focused where Steve wi
It’s a very detailed book on the intricacies of the beautiful martial art of Iaido.
As I flicked through a certain chapter jumped out at me, it was entitled: Dai – Kyo – Soku – Kei or in English: Big – Strong – Fast – Light The four terms listed in the chapter heading were then broken down through the chapter as the four stages of learning the art of the Samurai.
I’ll summarise the points: Dai (Big) – Beginner level. At this stage of learning big movements are necessary to