Kettlebells ABERDEEN

Home training

2012-01-31T21:56:00.000Z

With 2 and half weeks, or 4 training sessions and 2 trial sessions, to go before the Long Cycle comp, Alan and I are fair going for it in our training.
Tonight's training session was really interesting...

I was keen to go hard and beat my last session (a common goal). I attempted a strong, fast and controlled set with the 24s' (my comp KB weight), similar to how I attacked the Cardiff comp last year. The major focus for succeeding was the breathing cycle. Now, it did work well to begin with and I liked the familiar feeling of concentration from last years comp. But man, it just got heavy! Target was 7 Min's, but the breathing pattern just did not suit the weight at this point in my KB experience. I know it will one day, and that's the cool thing!
So I stopped and started, which in one sense was a failure of the targeted set, but what a great education to gain. I know to work at the breathing pattern I have been using so far and I know exactly what I will do in the comp to vamp it up.
Unfortunately, Alan was working at the same time as me and my stop-starts was influential I believe. He banged out good numbers, but not his best. Alan had a slightly different targeted set, and he still did a top job. I think every session we have had, Alan has enjoyed a new learning point, and its great to discuss these afterwards. Some are things I have experienced, some are new to me too, so we chat and figure stuff out - all the time growing in experience and for the passion of the sport.

Anyway, that was the first 20 Min's or so. From there we demolished our last training session and achieved PB's on everything else we did - Clean and Jerk drop sets, Black Cleans, Raised Dead Lifts, Raised Squats, Floor presses and additional ab work.

This sh*t is getting heavy now, and the forearms, grip and focus takes a beating, so we stopped training at the same time and coached each other instead - this is so valuable at this point in our training for the comp.
I remember last year that although extremely self motivated, I plateaued with reps and focus some weeks into training.
Give me a coach (anyone willing to spend 10mins watching me and encourage me too nip on!) and the numbers and drive soon peaked again.

It could be seen that the opening set was a failure. F**k that, the whole session was probably the best we had so far. We gained education on key things tonight - focus, breathing, coaching, grip, technique etc.
Rock on Friday when we take it to the next level before a trial session at the weekend.

Hey, check out Wolverson's new IKFF KB's!!

Crossing the starting line of 2012.

2012-01-20T11:18:00.000Z

That's it, we are up and running again! All the classes have been reviewed & refreshed. New classes have been added to the KBA timetable and very nearly, every class has been close to maximum capacity!

My new Level 1 class is an important training session. Firstly, newcomers can come along and gain confidence with their kettlebell skills and fitness levels. I like to review fundamental issues at a pace where it is enjoyable to learn from and also explore.
Equally, experienced kettlebellers can enjoy this class as we can always benefit from visiting the fundamentals as in so much things we do. A fresh eye on things, or a new way something is presented, lets the penny drop for that "Ahhhhh!" moment, and its so healthy to have that.
As well as that, it's perhaps a chance to explore with a heavier kettlebell. The level 1 workout has clear options for progressions: exercises, intensity etc. The key thing here: Optional progressions. If not this week, maybe next week!

My refreshed level 2 classes is for anyone looking for the next level of intensity to their 1 hour workout.
That said, I always stress its "your workout". By the stage your at by coming to a level 2 class, you will already understand you can exercise at a lower intensity that suits you that day. You still get my full attention, and its a desire of the class for everyone to leave satisfied!

AMAG's Combat Athletics continues to develop. We just finished a MMA circuit based set. Within the set was some old school toys - battling ropes, slam balls, dumbbells, medicine balls etc. Since doing this set I have gained some more knowledge from the Training for Warriors weekend I went on. I am looking forward to exploring this explosive training method after the February Kettlebell Comp training is done. The experience and knowledge gained will be offered directly to AMAG's fighters as part of their strength and conditioning program.
In the current class though we are back on the pads for some conditioning and intensity. Kettlebells and body weight drill are in there too, but its a mentality I am striving for right now. In the coming weeks, the kettlebells and body weight drills will play their important part again. Friday night's at AMAG are very high energy and intense with whats on offer out there, because after this class there is Thai Boxing and Grappling to do!!

My Sunday class at the XTS (AMAG) gym continues to develop too. This is a small but strong group and I enjoy offering some of my personal KB training experiences with them in this class. Recently we have progressed through some awesome timed sets (competition-stylee) as well as some dedicated strength sets, double and single KB style. And of course challenging body weight and kettlebell circuits continue to excite everyone (right?! LOL) and bring them back for more.

Beginner workshops continue to happen, both in 90min and 3 hour form. It's exciting that some enquiries are from complete kettlebell and/or fitness newbies.
It's refreshing that some enquires come in to me from people with a some KB experience and don't feel like they have it down just right.

Finally, the fortnightly KB X-training class started last week at GSC. In this class, non-KB experienced people can join this class and enjoy a circuit-based training session, KBA-style. The KB drills we do are safe and easy to get to grips with.
Last week, I really enjoyed exercising with a nearly full class of familiar and brand new people. I hope it was challenging, as well as very enjoyable to everyone there.

On top of all that, there is a small matter of a kettlebell competition that the training is happening for... but in the fear of sending you to sleep, I will post about that another day.

And there we have it, two weeks into the new year and we have a buzzing and positive start made! Thanks to everyone for their support, feedback and attendance. And thanks to my mate J.B. for the encouragment of the new Winners finish. :-)

TGU Clips

2012-01-09T09:09:00.000Z

As promised, the TGU reel bumped to the top again for reference...

Cardiff Kettlebell Competition

2011-12-07T19:37:00.001Z

Back in October I attended my first Kettlebell Competition!
The Boatshed Training Centre in Cardiff hosted it's second Biathlon event. It was a great change of a day out and the atmosphere was quite electric!
The biathlon is two events, the Jerk and the Snatch. Ladies do single KB Jerk and guys do double KB's. Everyone does single KB on the Snatch.
Whats the goal? Do as many reps as you can in 10 mins. Without putting the bells down. KB weight choice is yours. With the snatch, you switch hands only once during the 10 mins.
It was ace to see the experienced competitors lift. I watched in awe as 28's and 32's were getting placed on the platform. I was also very impressed seeing alot of ladies attack the Jerk, some seeing it for the first time that day even!
There were a couple of familiar faces there too. Mark Stroud's Brighton Girevoy Sport Club were there. I know these guys through the IKFF family. An experienced group that's for sure - the two ladies took 1st and 2nd place home. Mark attacked the 28's - it was great to watch!

Ireland was present too, with quite a few competitors. Experienced, and highly motivated. They took 1st and 2nd place overall in the comp for the men's.
Wolverson Fitness sponsored the event, and I was proud to travel down with them. Their kit is amazing. Top quality stuff.

Overall, I was very happy with my efforts. I felt comfortable with 20's. Experience now tells me to push to a slightly higher level and get those extra reps out. Alot of notes taken away from this comp! Technique, breathing, preparation, focus etc.
On the Jerks, I did 108 reps. I was delighted, as it was a personal best. The adrenaline of the event brought out a few more reps!
On the Snatch, I did 61 reps Left and 62 reps on the Right. I have done more in training, so I have some thoughts to take away about that.
This count, combined with the KB weight and my own body weight let me achieve 3rd place overall in the men's category. I was over the moon!

Thanks to my training pals for the encouragement. I look forward to training with any of you for the next comp!

2012 is going to prove to be an exciting year for kettlebell sport. I know a few more comps will take place all over the country. February is the next one, in Birmingham.

Observe and note...

2011-11-21T08:34:00.001Z

I run my classes based on my background, influences from my instructors and from simple, but passionate forward thinking for what I want to achieve. Simply put, I am a fitness enthusiast, passionate about martial arts and very keen kettlebell practitioner.
The kettlebell classes are very, very structured and very involved. Trust me there is alot going on in there that I try to deliver and achieve.
Which is the point in this blog post...
I run regular classes in two gyms if you like (Garioch Sports Centre in Inverurie and the XTS/AMAG gym in Aberdeen) and over the last 3-5 months I have seen some true and very admirable progressions with individuals in both sets of classes. The people attending regularly (and maybe putting work in on there own time) are really benefiting from MUCH improved mobility and stability, as well as efficiency of kettlebell handling.

These are VERY important aspects for me to recognise and praise.

In some sense, people may not feel their improvement because attending the classes regularly means its a constant progression. Where they will see and feel it will be in there number of reps, or how much effort they put into a 10 min, 15min or 25 minute set for example.
The thing is, the higher number of reps and the more effort delivered in these sets have a developing foundation to them - the ability to move better, the ability to stabilise efficiently and of course gaining experience in handling the bells from longer sets and more reps etc.
Personally, I see these improvements in snap-shot form, I guess. I try to recognise these changes by observing the people in my class, and sometimes deliver a class which can expose the foundations I am looking to monitor.

So, credit where due, I am seeing better hip stability, improved overhead lockout, better co-ordination of compound movements (and the mobility to achieve them), changing breathing patterns where required, trusting stacking of the joints etc. Oh, and I also notice the reps, focus, stamina and weight increasing... :-)

Keep up the great effort everyone!

2011-10-17T00:19:00.000+01:00

Ladies and Gentlemen, I am very pleased to announce that Aberdeen has a brand new IKFF Certified Kettlebell Teacher!!

As I write this, Alan Lyon is currently driving home from Steve Cotter's CKT weekend in Leeds. Alan first trained with me at a beginners workshop in April 2010. He had never lifted a kettlebell before. He was dedicated to Kupso martial arts training, and he was keen on fitness through running clubs and regular spinning classes at Garioch Sport Centre in Inverurie.
18 months later, he is skilled and qualified in kettlebell lifting and this is recognised by the head of the IKFF himself!
Make no mistake about it, the IKFF is a global first class professional organisation with fantastic foundations and high standards. This is NOT just about swinging a lump of steel about, trust me. On the course was fitness professionals, personal trainers and fitness enthusiasts. There is a fitness test required to be passed as well as being capable of performing LOTS of kettlebell exercises to a high standard over a 2 day weekend. I am delighted to say that Steve commented highly on Alan's ability and focus. Alan completed the fitness test confidently at the beginning of the weekend and therefore could enjoy the full weekend ahead of him learning from Steve.

Alan called and chatted to me on the Saturday night. He sounded just like I did when I was doing my certification, and I would call home to rave about the day! haha. I think its amazing that an ordinary 46 year old guy, i.e. not a fitness instructor, personal trainer or the likes, can go and achieve such a qualification based on enjoyment, interest, passion and desire to test himself.

Alan has trained with me when I have went to train with Rannoch Donald & Gerry Higgins from Scotland, Mike Mahler from Las Vegas, Alvaro Romano from Brazil to name a few in the fitness / movement world. And in the martial arts world, Marc McFann and Marc Denny from the USA, Benjamin Rittiner from Switzerland. Exposure to these high level instructors have been influenced by training with Kettlebells Aberdeen and also from the Aberdeen Martial Arts Group.

I am influenced by my martial arts instructor, Pat Davies, sadly passed, that it is so worth while passing gradings / certifications / tests with a high standard. High standards are achieved by having fantastic foundations. All of the experts we get exposed to through our kettlebells and martial arts emphasise good foundations, solid structure. How is this achieved? Repetition. But!... it's repetition of high quality, tried and tested material.
I know Alan achieved this weekend with a high standard!

Over the 18 months training with kettlebells, Alan has attended numerous beginners workshops, taster classes, and timetabled kettlebell classes where the foundations are repeated and repeated. When mastered, developing the advanced stuff becomes less scary and really achievable! An example of this is when I spoke on the phone to Alan on Saturday - rather than speak about the "new kettlebell exercises" that Steve maybe did, Alan spoke about the finer points exposed when doing familiar drills - biceps close to ears on presses, efficient breathing cycles, where the thumb should be pointing in the overhead rack etc.....Brilliant!

It is important to recognise that the IKFF continually develops. The certifications I have attended previously have undoubtedly evolved, and thats great! Steve Cotter thrives on being a student. He seeks the best he can find (kettlebells, martial arts, movement, etc) and he learns from them. He digests his material and experience, and passes it on through his sought after workshops and qualifications. (A trait very much like my martial arts family at AMAG!!) Therefore, having missed the weekend myself, I am keen to train with Alan and learn from him what Steve has been developing and focusing on recently.

Congratulations Alan on achieving CKT1! I'm really happy and proud of you mate!
And anyone interested in learning about kettlebell training should definitely give Alan a shout. Give him a cuppa tea and he'll pass on the secrets!! LOL

ASV block starts up again

2011-10-07T13:27:00.001+01:00

The Saturday beginners block starts up again tomorrow. 12.30-1.45. Sign up for 4 weeks and get the best in Aberdeen's beginners kettlebell training! As well as learning the excercises, its also one of your weekly workouts!See the Aberdeen Sports Village Website for details.

2011-10-07T13:24:00.000+01:00

Oops, I have not been recording my progressions over the last week.After the miserable Jerk set I did (and after a good talking to by myself lol) I made some changes and still working to them.Anyway, last Friday I did a Snatch set focusing on high pace. 1, 2 & 3 min rounds with double bells 16-28kg. As I say, fast pace was the aim. Good fun, I enjoyed it. Saturday morning was a Jerk progression before a class using 16's-28. Again, tough, but really enjoyable. I did Snatch on Sunday during the class. 73 and 74 reps, 20kg, 5mins a hand. Happy with that too. Right forearm took a bit of a beating, I noted.In Monday's KB class, I trained with the 28 to do the classes. Purely for the challenge of the strength side. 2 hours of classes, I was pretty pooped.Feeling pretty pooped carried over to Tuesday's Jerk session. It didn't flow too nicely through being tired. I survived the 10 mins, and I enjoyed punishing myself doing more drop sets and grip training after it.Thursday was a light run at lunch time during work, followed by an easy pace 19min snatch set (Minutes: 1, 1, 2, 2, 3, 3, 2, 2, 1,1, 30secs, 30 secs).I look forward to Saturday /Sunday session after a day off and see what number I get.

2011-09-28T17:46:00.000+01:00

Epic Fail in todays Jerk training, and could not turn it around. Gutted.

2011-09-28T15:26:00.003+01:00

Ok, I just discovered the numbers required to achieve ranking in GS. At my weight category, I need to achieve 68 Jerks and 65 Snatches. Looking at my recent numbers the Jerk requires smoothing out and the Snatch requires, erm, well... a #%*#ing lot of work!

And there the goal is set!

2011-09-26T20:48:00.000+01:00

Monday 26th Sept.

Snatch Training:

A. 24kg Snatch, 10 mins. 48reps L/H (+1), 42 reps R/H (-4).

B. Snatch Drop Sets. (All L/H, then all R/H) 32kg x15reps, 28kg x20 reps / 24kg x25 reps / 20kg x30 reps.

C. Dead Hang. Missed

D. Single hand Swing. Missed.

Review: Warmed up with snatching 16kg for 2 mins. This helped get into the flow quicker. I started with a quicker pace, getting more reps per minute in the first 3 mins. Min's.3-4 slowed down due to forearm fatigue and min 5-5 was horrendous on the grip. Switching to the right hand did was arelief, but I did not find the same pace as in min's 1-3. All minutes were had less reps and the last 90 secs was hell from the grip. Once it's locked round the handle, there seems to be no slackening it. Quite a battle! No hope in achieving a sprint at the end of each hand! After a good rest I was happy to bang out higher numbers in the drop set. I missed the grip training sets (C&D) - too tired and already switched off.

Next Goal: Achieve quicker pace when switching hands. Change the angle of the arm in the drop earlier to prevent fatigue. Achieve 20 secs sprint at end of each arm. Higher reps with heavier weight in Drop Sets. Achieve sets C&D!

2011-09-25T14:07:00.002+01:00

Friday 23rd September
Jerk Set and Combat Kettlebells:
2x24kg Jerk, 10 mins, 50 reps. Combat Kettlebells class right after.

Review: Completed the 10 min set without dropping the bells, so happy about that. My focus was on focus, which was ok, but by achieving a full 10 min set, my reps reduced which means pace slowed down. Again, got a groove on later in mins 7-10. Was pretty tough during set, but as soon as they are dropped, I feel completely fine.

Next Goals: Warm up with lighter bells to get the groove quicker. Now the mark is set with 10mins non stop, get the freekin' numbers up! Start sprinting at the end in min 9-10. Remember how "well" I felt at at the end.

2011-09-22T07:49:00.000+01:00

Wednesday 21st Sept.
Snatch Training:
A. 24kg Snatch, 10 mins. 47reps L/H, 46 reps R/H.
B. Snatch Drop Sets. (All L/H, then all R/H) 32kg x12reps, 28kg x15 reps / 24kg x20 reps / 20kg x25 reps / 16kg x40 reps.
C. Dead Hang. Bodyweight only. 1min work / 1min rest / 35sec on, 10sec off, 15sec on.
D. Single hand Swing. 32kg x30reps per hand. 2 sets per hand.

Review: My first 10 min set with 24kg. Happy I achieved 5 mins per hand. I used chalk for the first time and ended up focusing on grip far more than normal. I did not like it. Pace felt comfortable, technique too. Same as the Jerk, found comfort later in the set. Right forearm felt tender under load. Grip is challeneged more in Snatch, hence the dead hang and swing were harder than yesterday. (lots of funny facial expessions going on! LOL)
Next Goal: No more chalk. Since I know the set is achievable, dedicate my focus on Flow from the start of the set. Achieve 20 secs sprint at end of each arm. Higher reps with heavier weight in Drop Sets.

2011-09-21T14:47:00.000+01:00

Tuesday 20th Sept.
Jerk Training:
A. 2x24kg Jerk, 10 mins. (6mins work / 1 min recovery (kb's down) / 3mins work = 60reps)
B. Jerk Drop Sets. 2x28kg x12 reps / 2x24kg x15 reps / 2x20kg x20 reps / 2x16kg x25 reps.
C. Dead Hang. Bodyweight only. 1min work / 1min rest / 1 min work.
D. Single hand Swing. 32kg x30reps per hand. 2 sets per hand.

Review: My first 10 min set with 24's. Failed at minute 6, but I think its achievable. I found my focus and comfort in minutes 8 & 9 - weird! Definitely had fuel in the tank for mins 8 & 9 for a little sprint.
Next Goal: No recovery until minute 7 at earliest. Get more chest & head into the groove earlier. Higher reps in Drop Sets.

September Update

2011-09-21T11:25:00.000+01:00

Classes cancelled: I have updated the KBA calendar to show some dates that classes are cancelled between now and Christmas. Please take a minute to have a look. Please note Sat/Sun 25th/26th Sept. are cancelled. http://kettlebellsaberdeen.com/calendar.htm

A' snatchin' and a jerkin': The recent technical sessions covering the Snatch and Jerk have been pretty good. I am sure everyones technique and understanding have improved by dedicated some time to these essential techniques.
Gotta wait to train with Ken, 'ken: Unfortunately, the IKFF CKT weekend in Edinburgh has been postponed until Spring next year.
Looking forward to a Wales-of-a-time: I have decided to attend the 2nd Welsh Kettlebell Competition in October. I have never attended a comp before, so I am equally excited and anxious. I don't expect to do well in the competition, but I intend to go down and challenge myself, make some contacts, discover more about the official organisation and just soak up what will be a very different atmosphere to what I am used to. Happy days!
I will log my training, which is for reference and interest. With only 4 weeks or so to the event, there is little I can change in terms of a dedicated training progression. I will be working on routines, sets and reps based on my own thoughts and some info I have taken from the IKFF members forum. I will keep to a regular routine, but just work on increasing numbers, keeping comfortable and steady technique.
Nothing more but to just crack on!
I intend to blog my journey to the comp, and hopefully give some nice reading about the event itself. Stay tuned!

2011-09-14T15:33:00.018+01:00

Attack of the Bells - Review
A few weeks ago I had the great pleasure of hosting a new event in Aberdeen. So far, most people up here have been exposed to only my presentation of kettlebell training. Whether it be the class environment, beginner workshops or 1-2-1's. I travel regularly to Edinburgh to train with guest instructors and friends in the IKFF family.
Rannoch Donald (Simple Strength) and Gerry Higgins (Raw Fitness) are two very good friends and trainers from down that way. We are all equally passionate about kettlebell training and our specialities differ, which is a great thing.
We decided to combine forces and expose Aberdeen to three detailed aspects of KB training, one being familiar material and the other two being perhaps not so familiar...

...Along came Attack of the Bells

Held at the home of the Aberdeen Martial Arts group, the XTS gym was familiar to the locals. Ideal for my athletic session, but interestingly not ideal for Gerry's session - to be explained later.
The 6 hour day was broken into 3 sessions, each delivered by Rannoch, myself and Gerry. Everyone arrived and I made the introductions. It was a pleasure to present Rannoch and Gerry to my friends attending the workshop, and I was excited to get the day going!

Rannoch kicked off with a detailed introduction and got everyone moving. His Resilient Rx program is really interesting, raising awareness of breath work, mobility and body weight basics. We did breathing drills to focus our mind, fun mobility drills to get us moving synchronously within ourselves and of course drilled good fundamentals in bodyweight exercises such as squats and pushups. All in good preparation for our busy day ahead. Ensuring structure was the focus for us in ourselves and when we attack the Bells.

We had a short break and recovered from the blitz of push ups at the end of Rannoch's session. Note to self: Have a question prepared for him next time LOL

I was up next with "Getting Complex". My involvement with kettlebell classes and experience of many different kinds of training and instructors, leads me to blend forms of training. Kettlebell complexes are athletic and challenging. They can also be used as a "reset" between KB rounds. I presented variations to my favourite Compound Complexes, and we drilled them.

I introduced, and then we drilled, double kettlebells. Some people have not had much exposure to double KB's and the handling of them proved challenging let alone the swing, clean and press variations.
Then we combined out new double kettlebell drills with the compound movements from earlier!
I finished by discussing where sport specific training can play its part within kettlebell training sessions.

By now, lunch was calling, so we enjoyed a short rest, refuel and chat.

The final episode of the day was delivered by Gerry. To break us in gently after lunch, Gerry presented use of the Grid. The Grid is a fantastic Foam Roller. Quite a few body niggles were exposed and massaged while Gerry discussed the benefits to regular Grid-work.

Gerry is passionate about lifting heavy s**t. Ask him, he'll say just that! Amongst this heavy s**t is his love of Kettlebell Sport. Gerry gave a nice introduction to the sport, the lifts involved and demos. Here we discovered that the slightly padded flooring was not ideal for the solid foot connection to the floor as we perform the competition lifts. Gerry led us into nice progressions from techniques to challenging lengths of time and repetitions. Pressing, Snatching and Jerking. Combining these into competition-style sets with good technique and focus.

The day seemed to pass in a flash and there was smiles all round as we packed up and headed for a cuppa before Gerry and Rannoch headed for home.

I am thankful to everyone who attended Attack of the Bells and for Rannoch and Gerry making the trip up.
Basics realised, new techniques learned, familiar techniques tweaked, different training methods shared and a few laughs along the way made for an exciting day. I slept well that night!

Edinburgh next I believe! :-)

Sunday 28th August

2011-08-26T15:12:00.001+01:00

Just a reminder that the 4pm class is cancelled this coming Sunday due to ATTACK OF THE BELLS happening.

Summer update

2011-08-08T08:58:00.002+01:00

Recent kettlebell classes have been alot of fun - and massive calorie killers!
Sunday's XTS class includes a timed set of Clean & Press. Training with someone, each take it in turn to press 10 times for 5 mins and then change hands and repeat on the fresh arm for 5 mins more. It proved to be a nice drill. People new to this set found the "forced" rack (i.e. waiting for partner to complete their 10 reps) difficult in the starting weeks. Yesterday it looked like it was getting more comfortable for most.
From there, we move onto a nice little complex. Single arm drills with low reps, suggesting to kettlebellers to grit their teeth and try some sets with a progressive bell. The complex takes around 15 mins, and for me, the sweat literally pours from the end of my nose and chin by the time we get to KB rows and strict push ups.
TGU's finish the class! Fatigued, but focused on being good and stable.

Monday's calorie killer at GSC is simple and brutal. Again, a sweat-fest!
In the starting weeks, I just tried to achieve too much in the class. A 4min Clean matrix, followed by an up-tempo short timed set of Clean & Press kicked off the KB session. This made for tight timing of the 34min set, so I've reduced to only doing one of the above sets. Both are valuable drills and we just alternate them week after week.
This 34 min set is a corker. Old School! 3 people (2 on KB's, 1 on body weight), 3 stations, 3 rounds, 3 sets. Round 1 is 3x90secs, R2 is 3x60 secs and R3 is 3x30 secs. 30 sec rest between Rounds. (so a 10min Set)
Still with me? Set 1 is upper body focused. Set 2 is lower body and Set 3 is whole body. 2 mins rest between sets = 34mins.
What a buzz! You need to pace intelligently for the 90 secs rounds, then knocking off 30 secs each round means you can pace quicker and push that little bit more. By the time we get to the full body set, what ever is left in the tank is well and truly demolished!

Thanks to everyone attending the classes over the summer - I value your dedication to the classes and I always enjoy training with ya!
Keep 'Em Swingin'

AMAG's Combat Kettlebells

2011-07-25T12:41:00.002+01:00

The last of my regular classes is the Combat Kettlebell class. On a Friday night, students from the Aberdeen Martial Arts Group get together for an end of week sweat fest. The class takes shape by utilising the kettlebell to assist in our combat conditioning, and high intensity pad work is drilled.
I have explored alot with this class, in terms of workouts with the kettlebell. Mainly, KB complexes are the key, followed by a blitz on the pads - the pad work will likely resemble some drills we have trained during the week in other classes - its a great chance to get high intensity reps in of the drills. The challenge is always there to execute take downs, counters and recovery etc. during these rounds.

We've trained GS-style rounds in this class too, and exploring some options around it too. Right now, I am keeping KB complex reps low to encourage some people to try heavier KB's, committing to strength and power.

The benefits of the padded flooring in this class means that challenging mobility drills can be explored and enjoyed fully too!

Classes cancelled...

2011-07-01T07:57:00.002+01:00

Just to remind people that there are some classes cancelled in July. The calendar on the KBA website is up to date with these changes.

Sunday 3rd July - Cancelled
Monday 4th July - Cancelled
Sunday 10th July - Cancelled
Monday 11th July - Cancelled
Sunday 17th July - Cancelled

Monday 18th July - Back to Normal
Sunday 24th July - Back to Normal

I normally suggest keeping the class timeslot as your own workout time. If you have a kettlebell at home, I can suggest replicating the recent class workouts. Email me if you want help planning a kettlebell workout. Additionally, you can email me if you would like to borrow a kettlebell while this run of classes are off.

The Original KBA Class

2011-06-28T11:18:00.003+01:00

Every Sunday at 4pm sees the Original Aberdeen kettlebell class. It’s held inside Transition Extreme, down by the beach.
The class format runs similar to the Monday GSC class, but with the added benefit of padded flooring and more kettlebell availability, I sometimes like to take advantage of that.

The class let’s face it is at a nasty time - its Sunday, we like our days off, seeing family and friends etc. but the class still sees a steady stream of people come along and begin to end their weekend with a kettlebell workout.

I see lots of development in this class too - especially in the movement of people when they get more comfortable rolling around on the matted floor doing mobility drills.
I enjoy developing mobility drills to challenge my class. I spend a few weeks working on material myself, then develop a teaching style to address it. My influences are the IKFF material delivered by Steve Cotter, Martial Arts, and movement based systems such as Ginastica Natural. Throw in some fun experimental rolling, stretching, standing and monkeying around and Hey! we have some new mobililty drills!

I keep the same format of class for a month generally. Similar to the Monday GSC class, this lets people get used to the workout and challenge themselves as the weeks goes on. Maybe more reps, maybe a heavier kettlebell, maybe push for a higher intensity etc...

I like to keep the class fresh with either some new exercise or ways to workout with the kettlebell. I enjoy developing complexes for these workouts - that is, combining body weight, kettlebell & athletic movements repeating themselves for a time. Complexes are a great way to train sport-specific drills or movements.

Currently, the Sunday class looks like this:

Warm up, head to toe stretch and dynamic mobility.
7mins of single hand cleans. 3-5 reps each hand of 8kg up to 28kg. Go to the max you are happy with and go back to start and repeat. It’s a challenging drill with great teaching fundamentals behind it.

We reached the peak at last Sundays Stacking routine since it was the end of the month. It looks like this...
1x 30sec work, 30 active recovery (A.R.),
2x 30sec work, 30 AR,
3x 30sec work, 30 AR,
4x 30sec work, 30 AR,
5x 30sec work, 30 AR,
6x 30sec work, 30 AR,
7x 30sec work, 30 AR,
8x 30sec work, 30 AR,
pick any 3 from the above, 30 sec rest
pick any 2 from the above, 30 sec rest
pick any 1 from above, 30 sec rest

Here are the drills:
Swings, Burpees, Single leg Clean, Rows, Pushups, Cossack Squat, Snatch or High Pull, Fig.8.
26Min's ...BANG!!
Last drill TGU’s for 5 mins
We always finish with 1 or 2 cycles of QiGong.

A few weeks off now from classes, and I am looking forward to refreshing the Sunday and Monday's!

GSC

2011-06-14T12:51:00.005+01:00

I have 2 classes that run on a Monday night at the Garioch Sports Centre in Inverurie. These classes are alot of fun and I really enjoy teaching out there.
We've had some taster classes, some full workshops, some kettlebell-only workshops, some demonstrations etc. and after about 9 months, I think the classes are becoming quite established. I am delighted!

Both classes are the same format, and the format remains for a full month pretty much. This gives people the chance to get used to the format, engage more effort as confidence grows, maybe experiment with a heavier KB weight etc.

As with all my classes, body weight and dynamic mobility is a must, and over the length of time the classes have ran, I have seem massive improvement of peoples ability to move and hold themselves - massive improvement! Sure, we get down on a wooden floor and we roll, slide, rotate, brace, rock, squat and lunge around, but nearly all us come back to standing with a smile too! "Bring out the inner child!" I shout and enjoy rolling around like we used to!! haha!

The class benefits from a range of ages, ability and fitness levels of participants. Its ace to all be in the same class together, everyone working at a pace suitable to themselves. I always deliver this as being so important. Some people will have personal goals that the class assists in achieving - Ace! Its a great opportunity to work hard and blitz!!

So currently, the class does the warm up, the head to toe stretch and the dynamic mobility drill. Standard practise in all my classes...
Then we move onto a Single KB Clean Matrix. 4 sets of 30secs per hand of different Cleans. I enjoy this as a warm up, but challenge yourself with a heavier KB and wakes up the body in preparation for the rest of the workout.
Then we do 2 and a half Min's Clean & Press per hand. We moved up to 3 Min's per side recently. Always challenging pacing level, technique etc. It is an introduction to some people as to how we can train with the KB for increasing work capacity. For the more experienced of the group, 3 Min's is achievable so their challenge is a quicker pace!!
From the C&P drill we move onto to cardio blitz that is a Stacking routine. Looks like this...
1x 30sec work, 30 active recovery (A.R.),
2x 30sec work, 30 AR,
3x 30sec work, 30 AR,
4x 30sec work, 30 AR,
5x 30sec work, 30 AR,
6x 30sec work, 30 AR,
7x 30sec work, 30 AR,
pick any 2 from the above, 30 sec rest
pick any 1 from above, 30 sec rest

Here are the drills:
Swings, Burpees, Single leg Clean, Rows, Pushups, Snatch or High Pull, Fig.8.
20Min's ...BANG!!
Last drill is 3x 20secs Russian Twists.
We always finish with 1 or 2 cycles of QiGong.

There we have the current workout that is achievable by all. The time whizzes past and we enjoy a good sweat up!

Long Overdue...

2011-06-01T13:01:00.003+01:00

OK, so I want this blog back on track! There is always loads happening that I want to share, so I will do my best to be a right regular blogger again...
Events,
Training,
Techniques,
Class information,
I'm looking forward to it!

Sunday 27th Feb 2011

2011-02-25T12:57:00.002Z

Class is cancelled.
Training with Mike Mahler!!

Monday 20th Dec

2010-12-20T14:01:00.000Z

Inverurie class cancelled tonight due to snow.

erm... SNOW!

2010-12-19T10:31:00.000Z

Todays kettlebell class is cancelled due to snow.
Ray

2010-12-16T21:06:00.000Z

Here is the class timetable for the festive season...

Friday 17th Dec. Combat Kettlebells - OFF
Sunday 19th Dec. XTS Kettlebells - ON (mini Clean & Press comp!)
Monday 20th Dec. GSC Kettlebells - ON (mini Clean & Press comp!)
Friday 24th Dec. Combat Kettlebells - OFF
Sunday 26th Dec. XTS Kettlebells - OFF
Monday 27th Dec. GSC Kettlebells - OFF
Friday 31st Dec. Combat Kettlebells - OFF
Sunday 2nd Jan. XTS Kettlebells - OFF
Monday 3rd Jan. GSC Kettlebells - OFF

Normal timetable resumes on Tuesday 4th Jan.

Please check my facebook / my blog for updates on 19th & 20th if weather causes doubts about if I will run the class. It has to be REALLY bad for me not to make it to class and train. No announcement means I'll be there! (feel free to call/text me also)

Winter workshop - still on!

2010-11-24T17:01:00.001Z

Inverurie's kettlebell workshop will still run tonight - I will get there!
We can have snow ball fights after it...
See you there!

ABERDEEN'S next Beginner Kettlebell Workshop!

2010-11-08T22:00:00.002Z

When: Wednesday 24th November
Where: The Garioch Sports Centre, Inverurie
Time: 7-10pm

This could be the last workshop of 2010 for KBA and the max number is 16. Call the GSC on 01467 626141 to reserve your place.
This workshop is your complete beginners guide to training with the kettlebells. We include mobility and bodyweight skills also. It's a quick 3 hours! Non GSC members cost is £45, while members cost is £40.

Call and reserve today and end the year doing something new and you will be ready to kick start the new year with one hellova training style - Kettlebell fitness is to be Witnessed!!

Call on 01467 626141 and I hope to train with you on the 24th! (All the workshop details will be on the website soon!)
Ray

2010-10-30T15:49:00.001+01:00

As promised, the TGU reel bumped to the top again for reference...

October and November

2010-10-18T22:45:00.002+01:00

Next Aberdeen beginners workshop: Sunday 24th October, 12.30.-3.30pm.
See website for all details. Email me to reserve your place!

November will see the third workshop at the Garioch Sports Centre, however, I would like some feedback as we have options!
When suits you best? Saturday 1.30 - 4.30pm or Wednesday 7-10pm?
Email me!

Combat Kettlebells & 100 Rep Challenge

2010-10-15T21:11:00.003+01:00

KBA's Combat Kettlebells class at AMAG October routine...

4 sets of 25 heavy KB swings,
4 MMA padwork rounds of 30-90secs,
Keep padwork rapid,
Padholders go kick-for-kick with each other while boxer swings the kettlebell,
...Enjoy!

Kettlebell taster class next week!

2010-10-11T22:26:00.003+01:00

There is a chance to take part in a taster class next Monday at the Garioch Sports Centre in Inverurie.
Monday 18th October, 6pm. Taster class, not the beginners workshop. Call and book your place with GSC on 01467 626141.

My blog is way out of date and I look forward to bringing everyone up to speed very soon - come back and check it out!
Ginastica Natural, IKFF level 2, why kettlebells came to Aberdeen, KBA"s first mini-comp, 100 rep challenge, upcoming club focusing on kettlebell competition, pictures, videos...
Its all coming soon!

Keep 'em swingin'
Ray

September taster & workshop

2010-09-10T00:41:00.000+01:00

September updates

2010-09-05T22:54:00.003+01:00

Latest timetable:
Monday 7pm @ Garioch Sports Centre in Inverurie.
Sunday 4pm at XTS in Aberdeen.

Additional workshops and classes available on demand!

Saturday's GSC workshop was ace fun. Nice padded floor for mobility work, kettlebells exposed to new beginners and just the ending I ilke.. Sweat and smiles!

As promised, the TGU reel bumped to the top again for reference...

2010-08-26T07:49:00.002+01:00

Whats occuring?????
Thursday class is on tonight at XTS, 6-7pm.

Sunday 29th class is cancelled.

Thursday 26th class is cancelled.

Next beginner workshop is Saturday 4th September, 1.30-3.30pm, at the Garioch Sports Centre in Inverurie. Reserve your place by calling 01467 626141.

New weekly classes begin at Garioch Sports Centre on Mondays, 6-7pm & 7-8pm from the 6th September. (open to non GSC members).

Keep Swingin'

August already!

2010-08-01T20:01:00.003+01:00

CONFIRMED!
Aberdeen's next Beginner Kettlebell workshop: Sunday 15th August.
Email me to reserve your place! ray@kettlebellsaberdeen.com

Advance dates where Sunday class is cancelled:
Sun 22nd Aug,
Sun 29th Aug,
Sun 12 Sept.

Classes cancelled due to me being away on training weekends. I will try to arrange alternative classes. Confirmation nearer the time.

Check back here during the week for potential Thursday class details.

Thursday beach session tonight...

2010-07-29T16:52:00.002+01:00

is cancelled again guys.
Hopefully something will be in place next week!

new look blog

2010-07-27T20:00:00.001+01:00

Refreshed looking blog!
August workshop to be announced soon!

Thursday 22nd July

2010-07-22T15:17:00.000+01:00

Sorry guys, no outside class tonight.

Thursday beach session tonight...

2010-07-15T16:03:00.000+01:00

Tonights session at the beach is off guys. Ground is soaking, train at home instead!

Turkish Get Up video Reel

2010-07-11T22:55:00.000+01:00

As promised, the TGU reel bumped to the top again for reference...

Garioch Sports Centre

2010-07-04T21:13:00.000+01:00

I will be demo'ing at Garioch Sports Centre on Tuesday 6th and Wednesday 7th July at 5ish-6.30ish. Come and say hi, see what kettlebell training is about and give it a try.
There are taster classes next week on Wednesday 14th July. Two times are available, 7-8pm and 8-9pm. These are tatser classes, it will let you see my typical class format. You will workout. This is not the introduction workshop.
Both classes are capped at 16. Reserve your place with the reception desk.

July and AMAG

2010-07-01T00:19:00.000+01:00

Its now the 1st day of July and we are now enjoying much better weather!
The second kettlebell class was outside on Sunday (the first was back in the start April!) The new workouts will be catered for outside sessions - this is rare in chilly Aberdeen!! :-)

The Thursday kettlebell class at the Exel Club has stopped. New sessions will be available during the week. Come back to the blog and check my website for updates as they unfold.

I am running some taster classes at the Garioch Sports Centre in Inverurie on 14th July. Get in touch with reception there if you want to come and try it out. Reserve your place with them.

AMAG

It was a great pleasure to have AMAG's founder back in class and teaching yesterday. Pat is recovering from a liver transplant and is making such progress that he is back capturing our attention, making us laugh and developing our knowledge and skills in Jun Fan. He conducted the class in a way that made it feel like he had never been away from us. His energy and commitment is hugely inspiring to his students and instructors. Its great having him "home".
We'll assist in Pat's recovery and return to increased fitness and look forward to receiving the fast, solid, and precise hits we know and love!

Pat invited Simple Strength's Rannoch Donald to AMAG 3 years ago who introduced us to kettlebell training. Pat recognised the advantages of the dynamic fitness kettlebell training gives us and investigated how to get it to his students and instructors... It all began there folks! See you in training! :-)

Reminder of latest dates:
Sunday 11th July:
Beginners Kettlebell Workshop at XTS in Aberdeen (see KBA website).
Wednesday 14th July:
Taster classes at Garioch Sports Centre.
Every Sunday, 4-5pm. Kettlebell class at XTS in Aberdeen (come prepared for outside class in nice weather - water, towel, shades!

Busy times!

2010-06-21T22:53:00.000+01:00

The Edinburgh Way of the Kettlebell event kicked off or recent "tour". Training and teaching alonside Rannoch, Gerry and Craig was fun and as ever, varied. Always learning new information and fine tuning skills.
Aberdeen got cancelled due to low numbers. Existing KBA class students can expect some advanced training soon in place of the missed event.
Inverness last weekend concluded the tour and again we exposed kettlebell magic to the Highlands

This time Kirsten joined us and got a dirty t-shirt (you had to be there!). All new CKT's should be exposed to the "CLEAN", Gerry-style! haha!
And yes, the wee van made the journey event-free! Happy days!

I've been training and wearing Vibram Five Finger shoes recently. I love them. Without getting geeky about it, I like how my feet feel "healthy".

I'll post more on them later, but look around blogs and the web, there is increasing numbers of articles relating to these near-bare foot expereince shoes.

Some changes coming up soon to class timetable. More info as developments happen. Please note the change in date for the next beginners workshop - It's now on the 11th July and NOT the 18th. Get signed up quick by emailing me. All info is on the website.

How is you June challenge coming along? Are you juggling the kettlebell outdoors in our semi-decent weather?! I`m going to post some clips this weekend. Lets get outside and literally throw our bells around!!

For anyone who has a kettlebell at home and not been in touch for a while, I`d love to here from you and let me know how your training is going!

Until next time, keep 'em swingin'!

New beginners workshop announced!

2010-06-17T00:17:00.000+01:00

Sunday 11th July, 12.30-3.30pm
email and reserve your place today!
See website for all details!
----->----->----->----->----->----->----->----->----->---->---->

Workshop cancelled

2010-06-11T00:04:00.000+01:00

WOTK Workshop in Aberdeen this coming Sunday has been CANCELLED.
It will run later in the year.

WAY of the KETTLEBELL - 13th June 2010

2010-05-31T19:23:00.000+01:00

May 2

2010-05-18T14:13:00.000+01:00

Recent Beginner Kettlebell Workshop participants...

A busy and fun day with a huge cross section of people training! Everyone performed great!!

May '10

2010-05-09T13:26:00.001+01:00

Kettlebell class is on today wth a new workset - come prepared to work!

Sunday 16th May. 3 places remain on the beginners workshop.

Ray will be representing the IKFF, Kettlebells Aberdeen and Kettlebells Scotland at the BodyPower Event in Manchester in a few weeks. Combat Kettlebells will be demonstrated over the weekend! Exciting!

Ellon workshop yesterday was a great bunch to work with, smiles at the end of the day!

"Way of the Kettlebell" lands in Aberdeen 13th June. 5 hours of top-notch tuition from Rannoch and Ray. Qi Gong, mobility, bodyweight and kettlebells. Suitable for all levels - enhance your exisitng understanding and ability as well as learning new drills!
All info on the NEWS page of www.kettlebellsaberdeen.com. Please email to confirm your place! (limited to 30!)

Remaining places

2010-04-16T07:42:00.001+01:00

There are 3 places remaining for Sundays kettlebell beginner workshop.
See the website for details, its from 12.30-3.30pm.
If you want in, please call me on 07877 807 191.

Looks like a nice weekend, enjoy training outside folks!

April update

2010-04-12T21:30:00.000+01:00

Swing to Win!

Another busy month ahead! (May will be MAD! LOL)
Myself and 11 guys who train with me doing kettlebells are participating in a Bio Mechanical Analysis of the kettlebell swing. Robert Gordon's University students Alister and Kenny, have chosen to research the forces placed upon the human body during the kettlebell swing.
Scientifically, just what effect does kettlebell training have on force production and joint movement in the body? These guys are gonna kick off the investigations!

The picture above is me performing swings, according to the test requirements, in front of super-technical cameras which detect an follow small datums stuck to key body parts.

Following my test, I got to see my stick-man figure made up of dots repeating what I had just performed. It was ace to see the dots (mainly key joints in the body) move, flow and lock in sync with the swing. For the first time, I got to see what feels like good alignment. It was really interesting. If I can get a short movie clip of it, I will post it for you to see.

Anyway, I wish the guys good luck in their research and it's a pleasure for us to help. Thanks to the guys who are taking part also (3 min rest - pah! LOL). I need 3 or 4 others actually, so if you are interested, give me a shout!

We have the Chris's doing fight prep at AMAG right now. They have a weekly routine of the KB's that they are working through, buildng strength, muscularly and mentally. Keep it going guys!

Personally, I am working on some projects happening in May and June, more info to follow, but some good times coming with Simple Strength's Rannoch Donald from Edinburgh. If you train in sport/kettlebells/activities and want to understand and develop your bodyweight, movement, mobility, kettlebells and recovery drills, then we will have an ace event for you soon!

The April Challenge will be in your inboxes in the next day or two.
Also, Kettlebells Aberdeen is now on facebook. If you are on it, join up!

2 places remain for Sundays kettlebell beginner workshop! If you want in, email me!

Happy swinging in the sun!

March 2

2010-03-27T08:44:00.001Z

Updates!
1. The class at the Exel Club will change to be 6.30 - 7.30pm as of 1st April.
2. New Taster classes to be announced at the Exel Club soon!
3. Kettlebell refresher class available on 11th April. See website for details.
4. Beginners Kettlebell workshop available on 18th April. See website for details.
5. Kettlebells Aberdeen is taking part in a scientific project where a biomechanical analysis wll be done on the kettlebell 2 handed swing! I will keep you posted on the progression!
6. Sunday class back on as normal 4-5pm on 28th March, see you there!

March 1

2010-03-14T21:10:00.000Z

The Friday and Sunday classes are going great! We are working some quality rounds with and without the kettlebells. Both classes have 3 parts to the class and attendance is growing! Improving fitness is key in this next few months! Parts of the classes are physically challenging for all levels, but now we are pushing some mental challenges also, and everyone is doing brilliant!
The Thursday Exel Club class remains quiet. Is it bad timing (8-9pm)?

This months Ultra Fit Magazine has an artical on kettlebells for women. (I do not rate the tutorials). Have a quick scan next time at the newsagent. All the info is what I explain in my workshops, and it's only encouraged me to get a "KB's for ladies" page on my website, which I`ve been meaning to do.

The March Challenge...
I know, I know! I have not set it this month yet, but its very encouraging to hear people are looking for it!! Give me day or two and it will appear in your mail boxes! The half-month March challenge!
(But whats stopping you continuing Jan and Feb's?? LOL)

The start of the good weather is here... be prepared for outside week-night training soon!!

Finally, please note that the Sunday KB class is CANCELLED on 21st March. If you have a KB at home, you know what you can do for an hour in place of the class! If you don't have one, do something else physical anyway and keep that 4-5 Sunday slot as "workout time!"
All back to normal on the 28th - see you there!

Remember, Kettlebells Aberdeen is your only fully qualified kettlebells training centre in the Granite City and surrounds.

2010-03-07T10:21:00.000Z

New short Kettlebells Aberdeen reel...

New short Combat Kettlebells reel...

And finally!
Your longawaited clip of the turkish get up. You have done the hard work at my workshop so you know what to lock, tighten, rotate etc. This is not a tutorial. Its a reminder of the movement, as some of you have asked for. Hope this helps!

February 5

2010-02-28T14:24:00.001Z

Beginner Kettlebell Workshop in Aberdeen Announced!
Sunday 7th March, 12.30 - 3.30.
Limited places!
All details on website - LINK IS HERE! ------------------>
Email to confirm your place today!

Beginners 4 week block...
IS NOW CANCELLED AND NOT STARTING ON THURS 4TH MARCH!

ray@kettlebellsaberdeen.com

February 4

2010-02-24T20:05:00.001Z

It's been a busy and a fun month!
The first beginners block went really good. Most of the group completed the 5 weeks and I received some wonderful feedback. Techniques were nailed by everyone because we repeatedly visited the essential drills and got the reps in. I was really really happy with everyone progress. Some have bought KB's and some are continuing with classes - that's BRILLIANT!

The second block is slower in getting the numbers to commit, but its nearly there now. I won't be expecting to run a new course every 5 weeks now. They will run upon demand, the same as the workshops.

The February workshop was excellent. We all braved the snow and stayed warm by keeping busy with the essential body weight and kettlebell drills.

March workshop to be announced very soon, by the way!

The Sunday classes are good fun and keeping a steady number, mostly of newcomers... where are all you regulars?! Next Sunday is the last week of circuits and then a change of routine for us!
Thursdays at the Exel Club can see lots more attendance from anyone wanting a mid-week swing!

I have had loads of requests for getting the Turkish get up in a simple video clip and posting it on here. I need slapped about because I recall committing to doing that for the January Challenge!! Watch out for this clip appearing here in the next few days!

I`ll have some very exciting news published soon about a Scotland-wide tour that Kettlebells Aberdeen will be involved with in June. Be prepared to sign up for the Aberdeen event! It'll be alot of fun!

Where next?
How has everyone been doing with the February Challenge? I for one have failed terribly (been doing other stuff though!), but I`d love to know if you have stuck by it. My general belief is that it has flopped for most, and I am not in a position to criticise!
SO!..
Next month the challenge will include a simple addition to February's challenge. Lets grit our teeth and get stuck into the 100 reps per day! Details to follow on email as usual guys.

p.s. Summer is approaching! Kick start feeling and looking great and get stuck into 'yer kettlebell training!!
Classes are running on Thursday and Sunday!
Fresh beginners block at Exel starting next week!
March Workshop coming soon!

February 3

2010-02-17T18:38:00.000Z

The week 1 beginners class has been pushed back by a week or two.
Get in touch if you are curious about kettlebell training and get signed up for the next week 1 class!
The new start date will be annouced soon!

February 2

2010-02-08T23:13:00.001Z

Yesterdays workshop was alot of fun and everyone had a very good ability of training with the kettlebell. I forgot the group pic at the end, BUT I did finish on time!! LOL.

Remember, the next 5 week BEGINNERS course at the Exel Club in Dyce will start on Thursday 18th Feb. 6.30 - 8pm. £45. email to reseve your place today! (Places limited to 15)
ray@kettlebellsaberdeen.com

February 1

2010-02-02T21:32:00.000Z

Edinburgh was lot of fun! Rannoch's K1 and K2 workshops were full of keen kettlebellers and everyone had a great time! Rannoch continues to deliver fantastic workshops, full of energy, clear and highly motivational.

"Hips!"

There are 5 places remaining for Sunday's workshop. Email or call to confirm your place as soon as you can!

The new 5 week Beginners block at the Exel Club will begin on 18th Feb. Details on the website. Call or email to book your place!

February is here! New Monthly Challenge! Watch out for my email giving you the info!!

As ever, if you want to order a kettlebell or gymboss timer, see me for details. If you are shopping at Powerhouse in Aberdeen, give me a shout for discounts!

Whats coming up...

2010-01-24T22:26:00.000Z

Thursday 28th Jan = NO WEEK 3 beginners class or public class at Exel Club.
Friday 29th Jan = AMAG's Combat Kettlebells is ON as normal
Saturday 30th Jan = REPLACEMENT Week 3 beginners class at 1pm at Exel Club.
Sunday 31st Jan = NO Public class at XTS.

This is all reflected in the KBA calendar on the website.

I am excited about visiting Rannoch in Edinburgh and co-teaching his level 1 and level 2 workshops on Sunday 31st. www.simplestrength.com/workshops-2/

Remember Sunday 7th Feb = Beginners Workshop at 12.30, email me to confirm your place!

I have GYMBOSSES for sale! Email me or see me in class!
www.gymboss.com

February 2010 Workshop Announced!

2010-01-19T21:55:00.001Z

Sunday 7th February 2010
12.30 - 3.30pm
£40

Email to register and confirm your place.
Kettlebells can be ordered in advance, email for info.

Changes...

2010-01-13T23:33:00.001Z

The beginners block starts tomorrow at 6.30pm and will run for 5 weeks!
Really looking forward to it!!

However, the 5 week block running from 8-9pm will NOT run as a block this time around. It will remain as a public class and you pay week by week £5 per class. (£1 extra at Exel reception for non-members)
(Rememner, to attend this class, a workshop must have been attended!)

Beginners block

2010-01-11T13:05:00.000Z

The brand new beginners 5 week block at the Exel Club has generated lots of interest, with a few people confirming their place.
THERE ARE A FEW PLACES REMAINING!

Email or call to confirm your place BEFORE Thursdays class!

ray@kettlebellsaberdeen.com

2009 Video Reels

2010-01-07T17:34:00.000Z

JANUARY '10

2010-01-04T18:38:00.000Z

OK, lots to get through, HERE WE GO!

1. HAPPY NEW YEAR!

2. The BEGINNERS BLOCK and the PUBLIC BLOCK at the Exel Club will start on Thursday 14th January. Email and depsoit required to confirm your place. Class numbers are limited!
Don't know about these "blocks"? Check out my webiste on the NEW FOR 2010 page!

3. Sunday 10th January will see a short-notice REFRESHER CLASS. £5 to all. 2.15-3.30pm. Quick paced class. Review the focus points of the essential drills and get the reps in. Open to everyone who has done the 3-hour workshop previously and want to "get back into the swing"! Start the year with kettlebells in your training diet!

4. The January Challenge is well underway! If you struggling with the TGU's, please email me and I`ll offer an alternative way to train them.

5. TGU Video to follow soon.

Sunday 27th December

2009-12-27T12:49:00.000Z

CLASS IS ON TODAY AT 4pm!!

WEBSITE UPDATES

2009-12-21T23:58:00.000Z

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

2009-12-13T21:56:00.000Z

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!

2009-11-30T19:09:00.000Z

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

2009-11-24T22:25:00.001Z

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

2009-11-23T00:52:00.000Z

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!

2009-11-17T21:37:00.000Z

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

2009-11-11T07:43:00.000Z

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

2009-10-31T21:21:00.000Z

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

2009-10-08T20:58:00.000+01:00

*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.

2009-10-01T22:26:00.000+01:00

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!

2009-09-28T20:42:00.000+01:00

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

2009-09-18T15:24:00.000+01:00

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!

2009-09-16T23:23:00.000+01:00

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!

2009-09-13T23:04:00.000+01:00

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!

2009-09-06T23:47:00.000+01:00

**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

2009-08-30T22:09:00.000+01:00

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

2009-08-25T23:22:00.000+01:00

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!

2009-08-23T21:10:00.000+01:00

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

2009-08-13T23:31:00.000+01:00

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)

2009-08-11T23:01:00.000+01:00

**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

2009-08-05T22:58:00.001+01:00

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

2009-07-30T21:43:00.000+01:00

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!

2009-07-30T00:03:00.000+01:00

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!

2009-07-21T22:21:00.000+01:00

www.kettlebellsaberdeen.com

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

July update

2009-07-19T22:42:00.000+01:00

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!

2009-07-09T01:02:00.000+01:00

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!)

2009-06-21T14:18:00.000+01:00

Kettlebell class outside today, come prepared!
4pm

2009-06-17T23:54:00.000+01:00

"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!

2009-06-06T10:02:00.000+01:00

**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

2009-06-03T10:42:00.000+01:00

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

2009-05-31T11:12:00.000+01:00

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

2009-05-27T22:34:00.000+01:00

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

2009-05-25T21:39:00.000+01:00

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!

Kettlebells ABERDEEN

Home training

Crossing the starting line of 2012.

TGU Clips

Cardiff Kettlebell Competition

Observe and note...

ASV block starts up again

September Update

Sunday 28th August

Summer update

AMAG's Combat Kettlebells

Classes cancelled...

The Original KBA Class

GSC

Long Overdue...

Sunday 27th Feb 2011

Monday 20th Dec

erm... SNOW!

Winter workshop - still on!

ABERDEEN'S next Beginner Kettlebell Workshop!

October and November

Combat Kettlebells & 100 Rep Challenge

Kettlebell taster class next week!

September taster & workshop

September updates

August already!

Thursday beach session tonight...

new look blog

Thursday 22nd July

Thursday beach session tonight...

Turkish Get Up video Reel

Garioch Sports Centre

July and AMAG

Busy times!

New beginners workshop announced!

Workshop cancelled

WAY of the KETTLEBELL - 13th June 2010

May 2

May '10

Remaining places

April update

March 2

March 1

February 5

February 4

February 3

February 2

February 1

Whats coming up...

February 2010 Workshop Announced!

Changes...

Beginners block

2009 Video Reels

JANUARY '10

Sunday 27th December

WEBSITE UPDATES

December Workshop

Busy November!

NOVEMBER UPDATE

November update

Full steam ahead!

November weekend reminder

Class pic and class cancellation

October Update

KBA Combat Kettlebell class intro.

New Level, New challeges!

Taster classes

Love training!

New video

Next CKT *2 places remaining*

Kettlebell training at EXEL CLUB, Dyce

KBA gone live!

July update

First moving images, oh the excitment!

Sunshine! (and on a Sunday!)

Kettlebells Workshop in June!

Sunday 7th June

Sunshine, fresh air, sunshine, kettlebells, SUNSHINE

Plank`n`push

May update

Next CKT 2 places remaining