Sunday, October 9, 2011

Don't forget the fundamentals

Often in training we push the envelope. How much can I lift? How fast can I go? How many reps can I get in x amount of time? How fast can you run a 5K? How fast can you do your RKC Snatch test?

How many times do you go back and work the basics? How many times do you actually go back and take care of the foundation? How many times do you try to improve your technique so that the end result will be a much better outcome?

Recently with my training I've noticed something was missing in my swing. It also meant that my cleans and snatches lacked the necessary "oomph" needed to be efficient. So today's training for me called for 2 hand swings and 15 minutes of snatches. Remembering what my swing felt like during my RKC certification I decided to work from the ground up. I started off with deadlifts, working on rooting and the vertical plank. Next came the hover so I could feel the weight and lock everything in place. Next was the hike back so I could let gravity control the bell. Last was the hike to stand, firing my quads and glutes. After 10 minutes I began my 2 hand swings. I found exactly what I was missing since the RKC. 

Does this mean my swing is perfect? Ha! Hardly! I have made some changes to my swing. Next week I travel to Minnesota for the CK-FMS certification and hope to have some more tweaks done to my swing. But today showed me that going back to the foundation is something that's needed in order to make improvements. 

What does this mean for you? Well if kettlebells is your thing take some time once or twice a week and drill the fundamentals of the swing. If you're a fighter, spend time shadowboxing and really be critical of your technique. Use the drills you first learned when you learned how to jab. Are you a runner? Think about what you're doing with your arms, sit on your butt and do arm drills. Stand facing a wall and do wall runs. It may add 20 extra minutes to your training session, so be it. Isn't the end result worth 20 extra minutes?

Pharaoh out! 


  1. You are correct - we should ALL constantly work on the basics - personally and with our clients too - so much value in even the most simple-seeming movements in the RKC system :)

  2. Giyragirl its something I'm going to include in my sessions from now on. I just remembered how much stronger I felt during the RKC and wanted to recapture it. At the same time my students will benefit greatly as well.

  3. Awesome blog... the champions of any discipline are the ones who master the basics and have a solid foundation.

    Dr. Sims