If you missed the first video in the series, we’re covering WHY you should take it easy this year if you want quicker results from your training.
And we’re discussing how to slow yourself down instead of BEING SLOWED DOWN by injury.
And the way to do that?
Recognize the reasons you’ll get injured / people get injured in the first place and OVERCOME them.
Today, Part 2 - this is something I’ve seen get more info repeatedly on forums, social media, and even on Zoom calls. It’s -
[2] Poor Technique:
See this picture?
That was the first Olympic Weightlifting Team I was on. That picture was taken Summer of 1995 - almost 30 years ago. (Hard to believe!) The guy second from the left is Mark Cohen (I’m second from the right).
Mark instructed me the fundamentals of Olympic lifting technique.
You know how much it required from me ?
At the time, I was making about $6.50/hour most of the time working at the Rutgers College Gym adding to my income with $15/hour as a Personal Trainer at New York Sports Clubs.
Covering the $5.20 for the New Jersey Turnpike toll every Saturday plus gas… and sometimes during the week when I could manage it …
Plus the 5 hours out of every Saturday was “expensive ” for me at the time.
Plus saying “no” to personal training clients on the very popular Saturday morning spots.
But I wanted to compete in Olympic lifting and achieve a gold medal.
And to do that I needed to make sure my technique was not just good - but great.
(I was already plenty strong .)
So I “counted the cost” and made the necessary Rsacrifices .
Even still, I got hurt from pre-existing issues.
(Hindsight being 20/20, I didn’t know what I didn’t know. I didn’t even think these WERE issues. Never factored into my thought processes at the time. Sure, I always wondered why my right foot turned out more than my left foot by the end of a Squat session…
And why my dominant glute was bigger than my left glute… And why my left quad, adductor, and hamstring was stronger than my right… But I didn’t think it was an issue at all until after I endured more and more injuries…)
For example: I strained my left rotator cuff missing a Jerk. That took me 6 weeks to recover from. (Plus, my left elbow and wrist never worked quite right after I broke that arm wrestling in 1989.)
And I subluxed my right patella (again) on a Front Squat. The first time was terrible - I did it wrestling. And got zero rehab. This time, not so bad . But my right knee swelled up and my right IT Band got really angry .
I’m convinced had Mark not been such a stickler for technique, I’d probably have gotten hurt worse - and worse.
So what’s my point?
Many - maybe most guys use “good enough until it’s not” kettlebell technique.
They don’t even take the time to video themselves (which was much harder to do back in 1995) to see if their technique is up to snuff .
They just “bang away” until something “feels off”
Or until that “feels off” sensation turns into a “pop” followed by full blown pain
“Heil Hitler” Military Presses…
Rounded lower back Swings and Snatches which, unbeknownst to you, makes you look like a dog tucking its tail between its legs …
Squats where the insides of your knees cave in or your tailbone tucks under your body in the hole…
You probably know what I mean…
The key to both short and long term success is to take the time to learn , practice, and routinely use the Right Techniques
This goes for both single kettlebell work, and double kettlebell work
Most likely at first you won’t be able to do “as much work” as you can now
But the work you will do?
It will be much more effective
It will use more of the right muscles at the right times and less of the wrong muscles at the wrong times
Which means your body won’t be “fighting itself” and you’ll see the results you’re looking for earlier, instead of barely at all
It also means you won’t get up with “ pain in the wrong places,” which also impedes your recovery.
So, do yourself a favor - take it easy this month and spend some time improving your technique.
Resist the impulse to speed through your reps and “do as much work as possible.”
One of the most valuable steps you can start using today?
Add pauses in the middle of your reps.
Pause in the bottom of your squat ensuring your posture is correct.
Pause in the rack after a Clean and before your Press.
Pause in the lockout / overhead position after a Press.
Pause in the rack after a Press and before your next Clean.
Pause in the lockout / overhead position after a Snatch.
And if you don’t know what the “right techniques” are, or you're not sure ?
Grab ahold of ‘THE BIG 6’ for single KB work here (and snag yourself some new programs to hone your enhanced technique).
Or use Kettlebell STRONG! to upgrade your double KB technique and use the near-legendary “Strong!” program to elevate your strength to the proverbial next level this year.