Not Just Muscle
Posts tagged Turkish Get Ups
I am back! A Report on my Kettlebell Comeback
Feb 22nd
I woke up at 4:30am today and couldn’t get back to sleep. My alarm was set for 5:45. I just needed to get the workout done by around 6:30am, but at 4:30 I was already swinging, at least in my mind. This is both an indication of how excited I was to do my comeback workout, and an indicator of how difficult it is for me to sleep well when I am not training hard. That’s not going to be a problem any longer. 
How it went
The first part of the workout, the 5:00 of :20/:40 swings seemed pretty easy. Swings felt good. I could feel my hamstrings and glutes but nothing was screaming at me too much. One thing I noticed was that I started sweating pretty early in my workout, and that’s not the way it used to be. Odd, but understandable.
The Turkish get up segment was excellent. I love TGUs! After having done a couple of them with no weight as part of my warm up, and feeling confident to move on to using a weight, I started with a 4kg. I did one Turkish get up on each side with that one, then one on each side with the 6kg. I still had a little time left so I did 5 partial get ups (get up-sit ups) with the 6kg on each side until time was up.
At that point I had to decide how to structure the last part of my workout. I considered doing :20 work/:40 rest for 10:00, but thought I would be ok with a little more than that. So I set the timer for :30/:30 for 10:00 and went for it. It was not easy! Sometime around the 6th set, I started thinking I wouldn’t be able to get through. It made me mad. I started mentally berating myself for the lagging endurance, but then this occurred to me: the reason why I was tired was because my body has been busy healing for the last eight weeks. I really shouldn’t be upset with it for that!
When I finished set 8 of 10 I knew I could make it. I remembered what an RKC friend had told me once when I was training with him, “You’ve always got 2 more sets in you. Just dig deep. “ That’s what this is about anyway, and that’s what I wanted from this workout: the opportunity to dig deep. I got it, and I finished the workout feeling pretty good about things.
Thanks to all my buddies who joined me, or are going to join me in this workout. There were folks all over North America and the United Kingdom doing this today. I am so honored and humbled by that fact! Whether you did the exercises or simply read about them, I appreciate your contribution. You’ve helped make my comeback day extra special.
Now, it’s time for an early bed time for this kettlebell girl!
Happy to Be Hardstyle Kettlebell Certified
Sep 30th
I got the shirt! Actually, I got two. One says “HKC” and the other says “HKC Instructor”. After going through it, I would have been happy to have had just the first, but having the second as well is sweet.
To say I learned a lot in that one day would be a huge understatement. It didn’t take long to realize that Pavel is the real deal. He is an incredible teacher, a true expert not only in kettlebell training, but in strength and conditioning and body mechanics and also, seemingly, human nature. I hung on his every word in a desperate attempt to absorb at least some of his wisdom.
My Team Leader, Senior RKC Doug Nepodal, did not disappoint either. Doug has the perfect combination of knowledge and experience wrapped up in a tough but kind trainer. I trusted him, and that says a lot. Doug was busy with the ten of us on Team Nepodal, but still managed to provide the help and advice that we needed. We were also fortunate to have an extra set of eyes and hands in Laurel Blackburn, RKC. She was there to cheer on her son to HKC-ness, but was kind enough to work with our team for the day as well. Doug and Laurel were phenomenal, and I am so happy I got to be part of their team.
The agenda for the day was pretty much what I had expected. First came the strength test. Ladies had to simply hold themselves motionless with flexed arms on a pullup bar for 15 seconds. Men had to perform 3 dead hang pull ups. Our whole team passed easily. I’m not sure about the other 110 people there trying to get certified.
After the test we headed outside with a kettlebell to begin the training. For each segment of our training, we began with an introduction by Pavel, then some form of practice, more instruction, and more practice. We never did the same thing for very long, and there was always an opportunity to have any problems or questions addressed. Pavel was the Chief Instructor, but several Master RKCs and Senior RKCs lectured or provided input upon his request.
We learned three main kettlebell movements at the HKC: the Goblet Squat, the Turkish Get Up and the Swing. For each we were shown mobility drills and stretches to make the exercise more effective, and were taken through a progression that helped us learn the movement and learn how to teach it. All my fears about my own ability to swing, squat and perform Turkish Get Ups were put to rest after going through these progressions. Specifically with regard to the swing, the process we went through enabled me to perform swings more efficiently and effectively than I ever had before. The training I received was simply outstanding.
Our overall evaluation consisted of the Strength Test (described above), our Professionalism during the day, the Technique Test and the Teaching Test. For the Technique Test, we were called in groups of two to perform first squats, then later swings, and finally the Turkish Get Up. We were only required to perform the Turkish Get Up on one side. For the Teaching Test we broke up into pairs. One student acted as the Instructor and the other acted as a kettlebell newbie, so that the “Instructor” could show proficiency in teaching kettlebell movements. Then we switched roles.
Before long we were called into our last session with Pavel, who delivered parting words, and advised us that our Team Leaders would be letting us know if we passed. If we did not pass, we would be told what, if anything, we could do to earn our HKC title. We then went back into our teams. Our team rejoiced when Doug let us know that each of us on his team had passed.
