In this episode Mark (using bells since 2001) and I chat about his history in the fitness game, injuries and getting over them ( or working with them/around them) when you have the tools and time to get down to business. Mark is an OG of the kettlebell world and I was very excited to chat with him regarding some interesting topics.
- Offset foot positions changes the loading of the backswing
- E-Coat vs powdercoat bells
- Hand positions when catching in single arm movements
- GS vs hardstyle breathing patterns biomechanical match vs anatomical
- Self care to improve strength and function. Possibly speed up recovery times.
- Primal movements and balancing the body and creating a more aligned posture.
- Length tension relationships and joint centration.
- knee Valgus in a deep squat under serious load .. adduction , internal rotation, flexion ( depending on femur position parts of the adductors can act as extensors) and a stable pronation not a weak one that is without tension. I would argue that the foot does go into pronation to supinate as you come out of the internal rotation , adduction and flexion from the loading/ eccentric phase of the squat.
- Grip position during the snatch
Please note there was some incorrect data I told Mark during this episode.
I have never completed 60 TGU in 30 min with a 48Kg bell. It is a goal of mine now.
Links relevant to this podcast.
Marks Body Maintenance Course
Marks website
The link to the video Mark mentions for activating the scapula.
NKT Neurokinetic Therapy - Functional Neurology + muscle testing
Paul Chek - Functional Training Godfather
Great Lakes Girya.com - Colin's Online Kettlebell store
Viking Warrior Condoning I purchased this book after checking it out.
Snatch Scheme Mark was talking about with Kennith Jay protocol . (I MUST TRY THIS)
Snatch a 16kg bell with your right arm 7 reps in 15 sec - 15sec rest - Snatch a 16kg bell with your left arm 7 reps = 2 sets
1 min = 2 sets
Start with 10 min / 20 sets ( 10 right / 10 left )
Total work time is 5 min rest is 5 min
work up until you get 50 sets
50 sets will take 25 min
7+7 x 25 = 350 snatches