Sunday 27th December

CLASS IS ON TODAY AT 4pm!!

WEBSITE UPDATES

WEBSITE UPDATES INCLUDING 2010 CHANGES! --------->

WISHING EVERYONE A VERY HAPPY CHRISTMAS AND A JOLLY NEW YEAR!
January Challenge will be announced VERY soon! Come back and discover it and get stuck into it!

Ray.

December Workshop

Today was a excellent workshop! These guys got in before the end of the year, ready to kick start 2010 swinging the kettlebll! Superb!
They can benefit from the new monthly Kettlebell challenge that will be kicking off in January!
Louise, Martin, Erika, Colin, Dale, Mark, David, Gavin, Rowna, Nancy, Paul and Gary, well done guys, great effort today! Keep in touch!

Busy November!

What an excellent month it's been!
As well as big personal achievement to kick off the month, I've had some cool things going on too.
With regards to my personal achievement, kettlebell training played a valuable part in my fitness preparation. I felt great training with the KB and it complimented my main training. As Rannoch says, what we teach is how we train!

I am in discussions with some Uni students about doing a bio mechanical analysis on the kettlebell swing. That's gonna be really interesting to get stuck into, and discover the results. I`ll keep this blog up to date with progress and findings.

I met up with Joey Devlin for a sports massage. Never had that before, but the massage was excellent. Felt good for it in the days after also. Joey is a trained professional and you can find him here:
www.aberdeensportsmassage.co.uk. Go see him for your sports massage needs!

I have announced the last KB's introduction workshop of the year. IT'S FULL UP... EXCELLENT!! Don't be put off, I have further interest for kicking off the New Year with a workshop, so drop me a line and let me know you want to start Swinging too!

Yesterday I attended a Z Health workshop in Edinburgh. Z Health is a MASSIVE topic and I will not even attempt to describe it. The workshop was very interesting and later had the slant towards KB training. Loads of Info. LOADS! It will be interesting training (not just with KB's) and being aware of topics discussed at the workshop.

I also have some exciting things happening next year. More news to follow on that too, but I`ll certainly be putting in some prep-work into the classes, so exciting times to come training with the kettlebell in 2010!

Which reminds me, if you want a KB (for Xmas?), give me a shout as quick as you can!

Festive timetable.... Why stop, only to start again? No need to stop, you know it will be hard to start again. Keep swinging!
DECEMBER
3rd, 6.30 EXEL = ON
4th, 6.00 AMAG = ON
6th, 4.00 XTS = ON
10th, 6.30 EXEL = ON
11th, 6.00 AMAG = ON
13th, 4.00 XTS = ON (workshop at 12.30 - 3.30)
17th, 6.30 EXEL = ON
18th, 6.00 AMAG = ON
20th, 4.00 XTS = ON
24th, 6.30 EXEL = OFF, Exel closed
25th, 6.00 AMAG = OFF, (Has Santa brought your KB?)
27th, 4.00 XTS = ON (YES! Be there!)
31st, 6.30 EXEL = OFF, Exel closed
JANUARY
1st, 6.00 AMAG = OFF, ("Hic")
3rd, 4.00 XTS = TBC (feed back required)
Back to normal from the 4th Jan, New Year, Fresh New Goals!
Workshop date to be announced.

NOVEMBER UPDATE

Next Kettlebell Essentials workshop: FULL HOUSE!
13th December 2009, 12.30 - 15.30 at XTS. Full Details on website! --------->--------->---------->-------->-------------->

Remember Sunday 29th, CLASS CANCELLED AND REPLACED with Saturday 28th, 4pm. FREE CLASS! You need to be there for it to be free!

November update

Brrrrrrr, it's getting chilly, ain't it?!
Sunday class today was simple and effective. It's gonna stay that was until the new year. Get involved and feel great for the festive season!

Thursday's at EXEL CLUB, Dyce are ON! Get your second weekly kettlebell workout there. 6.30pm

SUNDAY 29th November - CLASS CANCELLED AND REPLACED BY SATURDAY 28th, 4pm! IT'S A FREE CLASS! Your attendance is all thats required to make it FREE!

KBA is attending Rannoch's ZKB workshop on Sunday. Read about it here,

Full steam ahead!

Enjoyed a few days off and now ready to get back into it.
I'm looking forward to planning all the kettlebell classes for the next 5 weeks, building up to Christmas. There is no need to stop just because it's that time of year. Lets face it, we will overindulge. In fact, we probably plan to overindulge, just as we will plan to feel rotten for it straight after!
I`m not doing it that way this year. I`ll end the year and start the new year feeling fantastic.
See you in the Thursday, Friday and Sunday classes!

November weekend reminder

Thursday 12th 6.30pm, CLASS CANCELLED
Friday 13th 6pm, CLASS CANCELLED
Sunday 15th 4pm, CLASS CANCELLED.
Back to normal after that weekend!

Class pic and class cancellation

Hey hey!
It`s been a fun few weeks training! All classes have fresh new workouts and Mid October seen another busy workshop with new kettlebellers!


PLEASE NOTE:
Sunday 8th & 15th November - class cancelled!
(Thursday class still on!)

October Update

*LATEST NEWS*
1. Next Kettlebell Essentials workshop: FULLY BOOKED UP!!
25th October 2009, 12.30 - 15.30 at XTS. Full Details on website! --------->--------->---------->-------->-------------->

2. Monday night class at Exel Club temporarily postponed. Take full advantage of 2 available classes per week! (Thursday & Sunday)

3. KBA meets Powerhouse Fitness in Aberdeen! If you train with KBA, speak to Ray about discounts available there!

4. The public classes are already incorporating the recently gained level 2 material! Everyone is trying to beat their previous reps... Stick-in and Go! Go! Go!

5. What to do on a light kettlebell training day...


6. The link below is a link to a recent article on IKFF founder Steve Cotter. Well worth a read!
"Kettlebells are quite challenging for general fitness but once you’re used to them, you will want to get to a higher level and that’s when you start getting interested in it as a sport and push your fitness to a more advanced level"

http://thestar.com.my/lifestyle/story.asp?file=/2009/9/8/lifeliving/4387738&sec=lifeliving#%5C

KBA Combat Kettlebell class intro.

Combat Kettlebell class intro video below... NEWS! New workshop dates to be announced sonon! Free taster class on Monday 5.30pm! See post below for recent achievment!

New Level, New challeges!

I`m fresh back home from Edinburgh where I attended the IKFF Level 2 certification weekend. Simple Strength's Rannoch Donald hosted Steve Cotter in what was a brilliant weekend of dynamic mobility, kettlebells and Qi Gong. Brilliant, informative and very challenging.

The dynamic mobility we did made alot of sense and it was hard work for all. Steve makes it look incredibly simple but encourages just to get on with it and work it out. In my opinion, thats great. I`m very happy I understand the importance of it and that I train it religiously in my classes and workshops.

Kettlebells - gotta love 'em! We kicked off this section with a 27 minute non stop review of the level 1 material, demonstrating that we all had the correct understanding and technique of all the drills. From then on it was new material all the way. Walking, jumping, juggling - learning advanced KB drills from Steve was alot of fun! Damn it was hard work, but alot of fun!

Throughout the weekend we would recover and develop our understanding of Qi Gong with Dr. Ed. Level 1 seen us learn 1 movement of Qi Gong for finishing workouts and recovering our body and mind. We refined our understanding of this movement as well as learning 3 more at this certification. I have worked the first movement myself a bit, and I`m looking forward to developing the next three.

Personally, the second day was very challenging as I loaded up my legs alot on day 1. I discovered 1 or 2 important areas that I need to work on and develop, and that's great. As soon as my legs recover, I`ll be right on them!
I gained my level 2 certification in the IKFF and I`m a very happy kettlebell'er! Can't wait to share and include my new skills and understanding in my classes.
Big thanks to Steve, Ed and Rannoch. It was an awesome weekend and it was a privilege to train with you all again!

Here is a link to Rannoch's video of the weekend...
http://vodpod.com/watch/2254459-ikff-ckt2-edinburgh

Taster classes

The next 4 Mondays will see the public class CHANGE to a free taster class at the Exel Club. Come along and try out my hour long kettlebell training class! (Returning guests welcome)

Monday 21st Sept. 5.30 - 6.30pm
Monday 28th Spet. 5.30 - 6.30pm
Monday 5th Oct. 5.30 - 6.30pm
Monday 12th Oct. 5.30- 6.30pm.

It`s FREE and its a workout, not a workshop.
Come back and review the times as 2 dates may change to a later time.
Simply come along and try it out if your kettlebell-curious!

I have some interest already in a next workshop. If your keen on training with the kettlebell and attending a workshop soon, note your interest to me and I`ll set the date!

I met with Joe Devlin a few days ago. He does Sports Massage at the New Sports Village and also at Banks o Dee gym. He's very good at what he does, very knowledgeable and treats alot of different sports people. Go see him for all your sports massage needs! He'll be attending the next kettlebell workshop and I`m looking forward to receiving his professional feedback.
Email Joe at aberdeensportsmassage@gmail.com

IMPORTANT NOTE!
Class cancelled 4pm Sunday 27th Septemeber as I`m off to a IKFF Level 2 certification weekend!

Love training!

Had an ACE day today!

Kicked off with an hour of fighters training at AMAG. 3 guys getting in shape for the ring in a month. Its always a pleasure helping to train the fight team, and our head insturctor, Pat, always delivers informative and 100% purposful sessions with dedicated focus on his fighters. An inspiration!

Then I delivered the latest kettlebell workshop, with 7 new starts, and 1 returning for a refresher after some time off. Everyone taking part today did a fantastic job of performing good technique, very good technique. The session was 3 hours and as expected everyone worked up a bit of a sweat, also completing the short workout at the end just to get that final burst. Well done Dan, David, Paul, Gavin, David, Trish, Caroline and Leanne! It was a pleasure training with you and I hope to see you at some classes soon - keep in touch!

Kettlebell class came next with 3 new faces and 1 returning to the Sunday session. We set a benchmark on which everyone can develop. Challenging mobility & body basics followed the dynamic warm up. Then the kettlebell workouts which challeneged all, but as I say, set the benchmark for the weeks to come. Sweat?!?! Oh yes!

To top off a great day, we kickstarted a beginners block of Kali in my Sunday stick class. 9 AMAG students took hold of the stick and had a committed Kali session focusing on fundamental angles of attack, defenses against these angles as well as counter attacks. Over the next 3 weeks the same students will develop their training and fundamental understanding of Kali at AMAG. Jonny and Heather did a good job delivering part of the class in between our double stick training!

...We aint here for a long time, we're here for a good time!

**6 places available**

I hear people are keen to do the workshop on Sunday... please email me so I can add you to the list and keep count of numbers, thanks! (15 max)

kettlebellsaberdeen@yahoo.co.uk

Might have had some trouble with ray@kettlebellsaberdeen recently, so try the yahoo one please.

Workshop details, 2 posts below!

New video

Video reel of AMAG's Combat Kettlebell Class...

... Kettlebells, pads, mobility and sweat sweet sweat. (Oh, and Heather and Scott's weekly jokes!)

Friday's 6pm. Available to AMAG members.

See post below for latest workshop details

Aberdeen's next Kettlebell Training Workshop!

Sunday 13th September 2009

at AMAG's XTS (inside Transition Extreme) 'doon the beach!

12.30 - 3.30pm

See Website for all details!

Aug '09 Aberdeen kettlebellers!

Today was alot of fun! We launched at the Exel Club in Dyce with the 3 hour essentials workshop. 12 eager and active people took part today, with one gent driving from Glasgow!

Everyone had different sporting or chosen activities background, and we all varied in age.

Garry, Thomas, Thanassi, Stephen, Tom, David, Angela, Victoria, Iain, Amanda, Gerry and David all did a great job performing the bodyweight drills and kettlebell exercises.

It was a pleasure to train with everyone and I hope we keep in touch or I see you at classes!

Next CKT *2 places remaining*

Next Compulsory Kettlebell Training workshop!

Sunday 23rd August 2009

Exel Club, Dyce. 12.30 - 3.30pm

See website for all info.

Sunday's 4pm class has moved to 4.30pm (23rd Aug only)

**IMPORTANT CHANGES!**

1. Wednesdays free taster has MOVED from 7.30pm to 8pm! (Class finishes at 9pm)
Sorry about the late information. Please email me if you have booked and you cannot attend the later time.

2. Thursdays free taster class REMAINS at 7.30pm and will finish at 8.30pm.

3. This weeks PUBLIC kettlebell class on Sunday at 4pm has been cancelled. It is back on Sunday 23rd!

See the post below for tatser class details and available space. Email ray@kettlebellsaberdeen.com or call on 07877 807 191.

Kettlebell training at EXEL CLUB, Dyce

I will be at the Exel Club in Dyce at the following times:
www.exelclub.co.uk


Wednesday 12th Aug, 7.00pm. Info in reception.
8.00pm FREE TASTER CLASS. (12 people booked)
Thursday 13 Aug, 6.30. Info in reception.
7.30pm FREE TASTER CLASS (4 people booked)

The time and date for workshops and classes is to be confirmed, but will be during the week beginning 17th Aug.

Please note, the taster classes are capped at 15 people and you will need to be signed up for it. Email me or give me your name at the Exel club when I am there

FREE TASTER CLASSES
45mins - 1 hour class giving a taster of the class sturcture. Kettlebell lifts are limited to 2 exercises.

Dynamic warmup and essential mobilty.
Bodyweight basics.
Kettlebells.
Stretch and recovery.

Please note that the taster classes are open to everyone (not just Exel members) and open to all levels of fitness. Also, this is an example class and we will workout from start to finish, with time for questions and information after the class.

You require:
Suitable clothing to exercise in,
It`s ideal to train bare foot, but any footwear must be a solid flat sole,
Towel,
Water,
A fresh and open mind to try something new and fun!
You are required to be fit and well to exercise. It`s a free taster class!


Come back regularly and check for updates!

Ray

Arriving at the European Dog Brothers Camp in Bern last weekend, I quickly spotted a couple of KB`s! (...and they were not being used to hold down the tents! haha)

Quite a few of the fighters use the kettlebell, which is great!
It was a pleasure to give some advice and correct some technique as well as show progressional drills to help focus on the target areas and ensure excellent technique.

Some of the camp had not been exposed to the KB and showed interest after realising so much movement and cardio was invloved.
British, Swiss, German, French, Italian, Polish, Spanish and Greek, all speaking the lauguage of the Kettlebell! Brilliant!

Back from Switzerland after training and competing in the Euro Dog Brothers Gathering.

AMAG stick fighters with Guro Ben "Lonely Dog" Rittiner

Kettlbell class back to normal on Friday and Sunday, see you there!

KBA gone live!

www.kettlebellsaberdeen.com

A huge and sincere thanks to Siva for
making it happen!

July update

Time for a July update!

The Friday class at AMAG has changed direction again we are training to a different theme. Its still sweat-filled and fuelled by determination and power.
Entertaining and challenging warm up and mobility / body weight drills precede the 2x 10min rounds where we blitz...
1. swing variations (30secs) with bag work variations of Thai kicks and knees (30 secs)
2. swing variations (30secs) with explosive push ups or squat/lunges(30secs)
Both 10 Min's rounds are very challenging and I think we were trying to figure out which was the recovery round! Nah. The swings round, the bag work round and the explosive body weight round are all performed with massive levels of energy! No recovery round this time!

The second half of the 1.5 hour class is circuits based. Teamed with a partner, we use the kettlebell, punchbags, medicine balls and jab pads for 2 min rounds. Awesome!

Sunday public class is still running, but with very low attendance. (everyone enjoying the summer obviously!) AMAG students take the chance of a second KB workout though which is ace. The class is still suitable for all and is not combat-based.
With an hour at hand, we are performing good solid mobility work before timed sets of swings (that prove to be somewhat challenging!), 1 single progressive TGU per arm (core!) and a fun timed set achieving the clean and press (single/double KB) and jumping rope, with reducing amounts of time. Feeling great for winding down the weekend!

NOTE
Sunday 26th July - 4pm class is CANCELLED

New website soon to be launched

New classes soon to be launched at Exel club in Dyce.

First moving images, oh the excitment!

My first attempt at video editing! (albeit automatic editing lol!)

Better clips to come hopfully. This clip features the Combat Kettlebells class at the Aberdeen Martial Arts Group

Sunshine! (and on a Sunday!)

Kettlebell class outside today, come prepared!
4pm

"Tell me more, Tell me more!"

What? : Compulsory Kettlebell Training

When? : Sunday 28th June 2009, 1-4pm

Who? : You! If you want to D&D (discover & drill) kettlebell training essentials

Where? : XTS @ Transition Extreme, Aberdeen

Why? :

• To improve all prupose strength
• To increase your stability and core
• To better your mobilty
• You want to improve your performance in your chosen sports and activites!
• Because kettlebell training is exciting & very satisfying!

Be amongst the first in Aberdeen to train with the exciting kettlebells! This 3 hour workshop is dedicated to discovering and drilling the fundamental kettlebell exercises correctly and safely. Once completed this CKT, you can attend the Kettlebell Aberdeen classes or create individual goal-driven workouts.

The session starts with Mobility basics - development of your mobility is key to kettlebell training! Then we show you how to shift your weight about in Bodyweight arrangements - more than just push ups and sit ups, guaranteed!Our kettlebell training focuses on posture, movement & breathing while safely and correctly swinging, lifting, pulling and pushing the horned cannonballs.

Take charge of your training and exercise goals and work the kettlebells to give you satisfying strength, "fuel in the tank" and recognisable well being.

Kettlebell training is supplementary to the sports and activities you already do and will enhance your performance.

You can train with the kettlebell for wight loss, for strength gains, cardio/stamina endurance, and even revovery from injury. Important note: Do not mistake kettlebell traning as weight training. You can chose to train to bulk up and build muscle, just as you can choose to train to lose weight, just as you can choose to train to tone and condition, for example.

Places are limited to 18: email and confirm your attendance today!

Investment: £40 (£30 Transition Extreme members)

Return: Ability to perform confident KB training to burn fat whilst building a lean body, increase muscle endurance and tendon strength, work core and back stability, increase stamina, increase cardio endurance, develop improved balance, develop improved co-ordination, develop improved mobility AND create a positive individual state of wellness (phew!)

email kettlebellsaberdeen@yahoo.co.uk and confirm your place! (registration is required)

Would you like to try a free taster class before the workshop? Email me and ask about it!

"Well spank me with a haddock and call me Susan, these kettlebell things are awesome. The workshop is designed to introduce you to the workouts and some basic movements and mobility drills. I was clenching muscles I didn't know were there. It's hard work, to be honest I wasn't expecting to be as knackered as I was! Looking forward to seeing the results in 3-4 months time and how this affects my other training. If you have not tried Kettlebells before, I can highly reccomend it and if you are in the Aberdeen area then get onto Rays blog and get signed up." Stuart Mundy

"The time and effort you have put in has definitely paid off and I cant wait to develop under your instruction."This is a great workout for women, as it works all the muscle groups with out building bulk, just strength, tone and fitness, bring on the next class!" Carolyn Ewen

Kettlebells Workshop in June!

**REVISED DATE**

Sunday 28th June, 1-4pm

Open to all levels. Confirm your place today!

Free introduction class to be announced soon! Come back and check...

For info email or call Ray

kettlebellsaberdeen@yahoo.co.uk

07877 807 191

Sunday 7th June

4pm class cancelled this week.
Go for a run and do some body weight drills in place of class!

June workshop to be announced in the next few days!

Sunshine, fresh air, sunshine, kettlebells, SUNSHINE

If the sun shines and the grounds dry, kettlebell classes can be outside. Find us out the back of the Transition Extreme Centre, close to the beach ballroom.

Plank`n`push

Rannoch's recent post on his Surfers push up gave me the idea to post my plank`n`push up. See it here, http://simplestrength.blogspot.com/2009/05/surfers-push-ups.html

In my one below, the person underneath dynamically shifts from plank to pushup position as the person on top has to keep balance as he transitions, as well as to push ups. Core and skeletal stacking, different and dynamic!

May update

Long time no speak, I know!

Everyone is working really hard at the two classes. Working alot of swings and also I have an interesting progressive ladder drill going too, starting off with the walkabout plank, into the clean, into the squat, into the push press, into the swing, into the high pull. It`s a fun 11min workout, constantly working the core and trying to make the walkabout plank dynamic and purposeful.

Here is a clip one of the mobility drills I`m working right now. Simple, with 3 stages to it. Simple, smooth and functional.

Here is Rannoch's Kettlebells Scotland T-shirt in the middle of a press up on the bells

The Friday class conjured up what energy they had left to pose with this one, lol...

"back a bit, left a bit, straighten the leg, lock the elbow..... GET ON WITH IT RAY!!!" lol

Website hopefully coming alive soon, new workshop and additional classes to be announced. I`ll keep you posted or come back soon to check!

Latest Workshop news

Todays workshop was great! 3 out of the 10 people who booked on came in and trained with me in the kettlebell essentials. I mixed up my routine a little bit today, which I liked, but I ran a little over time. I could have missed out the mini workout at the end incorporating the skills they had all learned today, but hey, time, shhmime! lol I was really really happy with how the 2 ladies and single fella performed they 30 on, 30 off drills at the end - well done you guys! Looking forward to training with you in the weeks to come! Remember your first Sunday class is free!

Curious About Kettlebell training?
Tuesday 5th May, 8.20pm at the Aberdeen Martial Arts group inside Transition Extreme. I`ll be available for chat and demonstration.
Get an insight to kettlebell training before the workshop on Sunday! (details below)
Ray

Website up-and-running next week or so!

Until then, see the posts below for information and insight to kettlebells Aberdeen.
You`ll also find the May workshop details!

email me at kettlebellsaberdeen@yahoo.co.uk

Ray

May CKT Announced!

"Tell me more, Tell me more!"

What? : Compulsory Kettlebell Training

When? : Sunday 10th May 2009, 1-4pm

Who? : You! If you want to D&D (discover & drill) kettlebell training essentials

Where? : XTS @ Transition Extreme, Aberdeen

Why? :

• You want to improve your performance in your chosen sports and activites!
• Because kettlebell training is exciting & very satisfying!
  

Be amongst the first in Aberdeen to train with the exciting kettlebells! This 3 hour workshop is dedicated to discovering and drilling the fundamental kettlebell exercises correctly and safely. Once completed this CKT, you can attend the Kettlebell Aberdeen classes that are held at XTS (Cross Training Studio) or create individual goal-driven workouts.

The session starts with Mobility basics - development of your mobility is key to kettlebell training! Then we show you how to shift your weight about in Bodyweight arrangements - more than just push ups and sit ups, guaranteed!
Our kettlebell training focuses on posture, movement & breathing while safely and correctly swinging, lifting, pulling and pushing the horned cannonballs.

Take charge of your training and exercise goals and work the kettlebells to give you satisfying strength, "fuel in the tank" and recognisable well being.

Kettlebell training is supplementary to the sports and activities you already do and will enhance your performance

Places are limited to 18: email and confirm your attendance today!

Investment: £40 (£30 Transition Extreme members)
Return: Ability to perform confident KB training to burn fat whilst building a lean body, increase muscle endurance and tendon strength, work core and back stability, increase stamina, increase cardio endurance, develop improved balance, develop improved co-ordination, develop improved mobility AND create a positive individual state of wellness (phew!)

email kettlebellsaberdeen@yahoo.co.uk and confirm your place! (registration is required)

Free tatser class announcment will be made soon, come back and check it out

"Well spank me with a haddock and call me Susan, these kettlebell things are awesome.
The workshop is designed to introduce you to the workouts and some basic movements and mobility drills. I was clenching muscles I didn't know were there. It's hard work, to be honest I wasn't expecting to be as knackered as I was! Looking forward to seeing the results in 3-4 months time and how this affects my other training. If you have not tried Kettlebells before, I can highly reccomend it and if you are in the Aberdeen area then get onto Rays blog and get signed up." Stuart Mundy

CLASS CANCELLATIONS

Please note the kettlebell classes are cancelled this Easter weekend.
Friday 10th & Sunday 12th April - Cancelled

Enjoy your weekend!

For those of you with kettlebells at home - no excuses to miss out!
Here's what I suggest in place of class...
1. 10mins top to toe mobililty
2. 5x Turkish Get Ups, alternating sides. (5x left, 5x right)
3. 20 swings, 20 hindu sqauts, 20 strict push ups x5 sets (swings can be single or double handed)
4. Optional: Timed set. Clean and Press 3-5 mins per arm.
5. 5-10mins cool down as per class

AMAG KB`ers

Pics from tonight's class. These guys are regulars and are benefiting from kettlebell training. Actually, a few regulars missing from the pic.

The circuits based workout was not as destroying, *cough* ahem, challenging this week. Maybe because we knew what to expect from the 2x 19 min rounds and therefore paced ourselves better. (Nothing to do with the fact I kept stopping to attempt to take decent pics for this blog, of course! lol)

We drilled the Jerk again tonight. It's getting much better overall. More time will be spent perfecting it.

These guys last few weeks have been working pretty hard and I`m proud of them. They are taking what I`m throwing at them and totally getting stuck in!! Everyone trains at their own pace and we want to better ourselves every week, push that little bit more. That's the aim as always, class vibe and motivation, but personal achievement.

Dare I say it, the weather is improving... Maybe AMAG's kettlebells will see lovely evening sun out on the grass for week night classes soon?!? (cue rain, fog, snow, sleet, hail, wind lol)

April Workshop

Hopefully an April workshop to be announced very soon!
Please email me with your interest to attend the next Aberdeen Compulsory Kettlebell Training workshop and I`ll keep you posted directly

kettlebellsaberdeen@yahoo.co.uk

Ray

Class Updates:
*AMAG on Fridays*
New mobility drill, new technique and new workout set!
See the clip below for my latest mobility drill in the fundamental state. The next few weeks will see dynamic and athletic progression as always



I am introducing the kettlebell Jerk also. I`ll train this as a technique and get the mechanics perfect before including the Jerk into our weapons of choice. Fundamentals are important as that's what we resort back to when we get out of our comfort zone.

Lastly, the new workout set for the next 4 weeks:
Teams of 3 people, different exercise per person. All 3 exercises performed in a set, before a 1 min break. The set is repeated 3 times.
2 workouts - 1 with a focus on upper body and the other with a focus on lower body. Both workouts last 19Min's.
Timings for the set? 90secs work, 10 sec change over break. Repeat for remaining 2 exercises. 1 min active recovery. Same 3 exercises repeated, but for 60 secs, with the 10sec changeover break. 1 min active recovery. Same exercise repeated, but for 30 secs, with 10 sec change over break. 19Min's. Upper body done!
Same workout set repeated for the focus on the lower body. 19 Min's. Lower body. Really done!

A good sweat-fest and plenty of room for progressions in each exercises!

*Public on Sundays*
The new mobility drill remains and a different workout set is done. Plenty of reps of repeated KB & body weight exercises with a good cardio content. It goes like this:
Typical set: 20secs KB drill, 10 secs active recovery, 20 secs body weight drill, 10 secs A.R. The set is repeated 4 times (4min workout)
5 different sets with no breaks other than the 10 secs A.R. between KB & body weight drill
Total playtime = 20Min's! Because the work sets are only 20secs, the mentality is GO GO GO! WORK WORK WORK! Hence the nice cardio blast for a Sunday!

Of course we also cover a core exercise and drill it for a set time also, recently its been the TGU.
1 hour functional, beneficial and fun playtime for a Sunday!

If you`ve done a workshop with me, you are welcome to this class! It`ll be great to see you there! (4pm)

Still some available spaces for Sunday's workshop - email me or call if you want to come and join in the fun! THe details about the workshop are further below...
Ray

The clips below show the mobility drills we have been working on recently - 4 weeks we do each one and each week add a progression, encourageing the fundamental movement to be relaxed and consistant and train the "muscle memory".
This clip shows the last drill in it`s fundamental state:

This is the current mobilty drill we are working:

And a progression...

And finally a short clip form the combat kettlebells class on Friday. 20 swings then punching the pads for 1 minute, punches hard and fast only. Repeat for 10 mins! Week 3 seen us swing 40 reps before punching, hmmm, I wonder what final week 4 will bring?!?

Remember, Free taster kettlebell class this Wednesday at 8.30pm

Next Aberdeen Kettlebell CKT Workshop!

"Tell me more, Tell me more!"

What? : Compulsory Kettlebell Training

When? : Sunday 15th March 2009, 1-4pm

Who? : You! If you want to D&D (discover & drill) kettlebell training essentials

Where? : XTS @ Transition Extreme, Aberdeen

Why? :

• You want to improve your performance in your chosen sports and activites!
• Because kettlebell training is exciting & very satisfying!

Be amongst the first in Aberdeen to train with the exciting kettlebells! This 3 hour workshop is dedicated to discovering and drilling the fundamental kettlebell exercises correctly and safely. Once completed this CKT, you can attend the Kettlebell Aberdeen classes that are held at XTS (Cross Training Studio) or create individual goal-driven workouts.

The session starts with Mobility basics - development of your mobility is key to kettlebell training! Then we show you how to shift your weight about in Bodyweight arrangements - more than just push ups and sit ups, guaranteed!
Our kettlebell training focuses on posture, movement & breathing while safely and correctly swinging, lifting, pulling and pushing the horned cannonballs.

Take charge of your training and exercise goals and work the kettlebells to give you satisfying strength, "fuel in the tank" and recognisable well being.

Kettlebell training is supplementary to the sports and activities you already do and will enhance your performance

Places are limited to 18: email and confirm your attendance today!
Investment: £40 (£30 Transition Extreme members)
Return: Ability to perform confident KB training to burn fat whilst building a lean body, increase muscle endurance and tendon strength, work core and back stability, increase stamina, increase cardio endurance, develop improved balance, develop improved co-ordination, develop improved mobility AND create a positive individual state of wellness (phew!)

email kettlebellsaberdeen@yahoo.co.uk and confirm your place! (registration is required)

Free tatser class announcment will be made soon, come back and check it out

Aberdeen KB class updates

AMAG's Friday Combat Kettlebell Class is going strong, with some keen new starts committing from when they did the workshop a few weeks back.

Last Friday seen a change in mobility drill which we will develop over the next 3 weeks. I`ll post it on here in the next few days. Last Friday also seen a new workout method, again we I will stick with this formula for the next 3 weeks... all I`ll say is Swings, pads and 10 MINS!! haha! Simple but gruelling!

Sundays public class is always going ahead! Some AMAG members come back for more training to finish off their weekend which is great. We get plenty of reps in of the core KB exercises by using a "Stacking" meathod after we focus and have some fun with essential mobilty drills. Still working up a sweat without even looking at a KB! lol

Next workshop date to be announced very soon, if interested, get in touch and get on the list!

News to follow soon on a Kettlebell lifting club here in Aberdeen, with gatherings available with the Kettlebells Scotland mob. First of it`s kind in Scotland, lets make it happen!

IKFF Teacher Training Weekend

Home and feeling fresh from a great weekend training with the IKFF!


Steve Cotter and Ken Blackburn assisted by Jason Dolby all hosted by Rannoch at Kettlebells Scotland in Edinburgh. Fun filled, action packed, big smiles, alot of hard work and valuable lessons learnt - these guys are industry leading kettlebells lifters and teachers. It was great to meet up with friends located from across the country again and reflect on training and teaching experiences since becoming certified last September.
Sunday class back on again remember! 4pm!

Steve, Ray & Ken
Overhead Squats timed set for us.....

Playtime for Steve Cotter!

Sunday 15th Feb - Class cancelled.

No public class on Sunday 15th Feb!
Back to full swing on Sunday 22nd!

Sunday Public Kettlebells Class...

... is ON! snow or no snow! 4pm
1st class free (in FEB only) for those completed their CKT last week. £4 to all others.

Friday 6th FEB... GYM CLOSED

AMAG is closed tonight due to BAD WEATHER
Kettlebells and Bob Spour cancelled tonight!

For AMAG & Bob Spour updates, check blog here
http://amag-news.blogspot.com/

Road conditions are cack! Don`t risk it, stay in, do swings and bodyweight drills instead!

Ray

18 new swingers good to go!!

Full house on Sunday! Thanks and WELL DONE to all who attended!


We had a good mix of the public and members of AMAG and everyone took on board the essential info and performed throughout the course with a good standard! And to think everyone worked up a sweat without even touching a kettlebell!! lol. Fun, functional strength!

AMAG Members: Friday 6pm (part of timetable allowance)

Public: Sunday 4pm. 1st class FREE in FEB only! £4 normally.

Public class changes!

Exciting news!
The public class has moved from Friday evening to Sunday 4pm!
For anyone not used your free class entitlement yet after completing the CKT worksop, it must be used in JANUARY.

45min - 1 hour quick flowing workout incoporating mobility, bodyweight and kettlebell drills! Satistying Strength!

"Feel energised kickstarting your new week - see you Sunday!"

FREE Introduction Kettlebells Class!!!!

I will run a free introduction kettlebells class on Wednesday 28th January at 8.30pm. (1 hour class)
This class is ideal for new or curious kettlebell lifters!
We`ll have a informative and condensed workout, giving you a nice insight and to kettlebell training and it`s right before the next CKT workshop on Sunday 1st February!

Please email you intent to come along to kettlebellsaberdeen@yahoo.co.uk Places are limited so reserve your place as quick as you can say "I wanna know how to swing iron!"

Next Aberdeen Kettlebell CKT Workshop!

"Tell me more, Tell me more!"

What? : Compulsory Kettlebell Training
When? : Sunday 1st February 2009, 1-4pm
Who? : You! If you want to D&D (discover & drill) kettlebell training essentials
Where? : XTS @ Transition Extreme, Aberdeen
Why? :

• You want to improve your performance in your chosen sports and activites!
• Because kettlebell training is exciting & very satisfying!

Be amongst the first in Aberdeen to train with the exciting kettlebells! This 3 hour workshop is dedicated to discovering and drilling the fundamental kettlebell exercises correctly and safely. Once completed this CKT, you can attend the Kettlebell Aberdeen classes that are held at XTS (Cross Training Studio) or create individual goal-driven workouts.

The session starts with Mobility basics - development of your mobility is key to kettlebell training! Then we show you how to shift your weight about in Bodyweight arrangements - more than just push ups and sit ups, guaranteed!
Our kettlebell training focuses on posture, movement & breathing while safely and correctly swinging, lifting, pulling and pushing the horned cannonballs.

Take charge of your training and exercise goals and work the kettlebells to give you satisfying strength, "fuel in the tank" and recognisable well being.

Kettlebell training is supplementary to the sports and activities you already do and will enhance your performance

Places are limited to 18: email and confirm your attendance today!
Investment: £40 (£30 Transition Extreme members)
Return: Ability to perform confident KB training to burn fat whilst building a lean body, increase muscle endurance and tendon strength, work core and back stability, increase stamina, increase cardio endurance, develop improved balance, develop improved co-ordination, develop improved mobility AND create a positive individual state of wellness (phew!)

email kettlebellsaberdeen@yahoo.co.uk and confirm your place! (registration is required)