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  • Renah Jones / Owner

Back To Basics

It has been great meeting kettlebell enthusiasts during our intro classes! The intro class covers the squat, press, deadlift and get-up.


While some of these movement may seem basic, there are a lot of little things that can make a big difference in your practice.


Here are a few helpful tips for each.


Squat... Are you going down to what I call a "hang out" position in the bottom of the squat? As in...you aren't really engaging the right muscles and you could actually stay there for a while. If that's you... Try stopping just a little higher, bring the bottom of your squat up. (Photo on the right: Steven feels his quads and core much more, and this will keep his squat strong!)





Single Arm Press: Use tension. Think of the single are press as a full body movement where everyone is pitching in...quads, glutes/core, back. You'll find this especially helpful when using a heavy bell, but also use this method even when the bell is light so you are ready when you need it!


Deadlift: Make sure your set up is correct. Bell should be close to your heels. Hinge so that the hips are above knees and below shoulders. Break the handle of the bell to engage lats.


Get-Up: Keep your glutes engaged on your "working side." That means no "loose knee" and keep that foot planted to the ground the entire time.

One more Intro Class left...this Wednesday, January 27 at 5:30pm. Reserve your spot here (just $10): dragonfly_blkdogfitness.wodify.com (Go to Class Sessions).

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Email: renah@dft-stl.com

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