Who is the Evolution Kettlebell Groundwork program for?
EKG is a series of kettlebell resources designed for fighters, experienced kettlebell athletes, and trainers that have worked towards mastering the basic kettlebell lifts. If you are looking to build a more extensive library of kettlebell and bodyweight movements and effective programming to ensure your place at the front of the pack, EKG will deliver.
What is Evolution Kettlebell Groundwork?
EKG is a comprehensive program that incorporates some of the unconventional ground based movements of Russian Systema, Brazilian Jiu-Jitsu, and Flow Yoga with the most popular unconventional training tool: the kettlebell!
This fusion of unconventional, non-linear movements, kettlebells, and metabolic conditioning protocols are guaranteed to challenge even the most experienced athletes as they progress through five levels of sophistication:
- Bodyweight Primer
- KB Level 1 - Beginner
- KB Level 2 - Intermediate
- KB Level 3 - Advanced
- KB Level 4 - Mastery
Since the movements included in the EKG program are unlike any other kettlebell programs on the market, it’s designed to get you from complete novice to mastery through the five training cycles. This ensures the technical proficiency to perform the mastery level movements without injury while also making the program a valuable tool for any coach that needs to know how to regress or progress an athlete as necessary.
The four movement skills are:
Kettlebell Movement 1: Shinbox Switch
This transitional movement was chosen as the primary skill of EKG for its ability to increase the rotational strength of the hips while reinforcing good spinal mechanics.
- Increase dynamic range of the hips for a longer running stride.
- Develop multi-directional power in the hips for stronger reversals and submissions in your ground game.
- Decrease the strain placed on the lower back and knees in all athletic movements.
Kettlebell Movement: Single Leg Row
Athletes are masters at hiding movement deficiencies that the Single Leg Row helps expose. Building a strong platform to pull from while on one leg will develop single leg balance and stability that translates into positional dominance in any sport played on your feet.
- Helps address lower body imbalances that limit your athletic potential.
- Increase your ability to root into a single leg for more powerful strikes and a solid takedown defense.
- Learn to shift the load from the spine to the hips by preferentially loading the hamstrings.
Kettlebell Movement 3: Pullover
Most core exercises consist of movements focused primarily on flexion. Learn to fine tune and articulate your spine to maximize core activation in flexion and rotation while resisting extension.
- Develops multi-directional stability of the spine for faster change of direction.
- Increase the frequency of successful reversals and increase the ability to maintain pressure/control in top positions.
- Reduce hyperlordosis by correcting pelvic position.
Kettlebell Movement 4: Sprawl
A classic exercise with a few new evil twists. As the final exercise in the circuit, the sprawl is your chance to really drive up the metabolic effect of the program.
- Getting to the ground or back to your feet fast can determine whether you make the play; improve your timing with this awesome exercise.
- Explosive development of your sprawls that assure you can stay on your feet.
- Reinforce proper mechanics and teach your clients how to “lift with their legs and not with their back” on each and every rep.
Why use Evolution Kettlebell Groundwork?
I designed the EKG program to be completely different than any of the current kettlebell training programs on the market in three ways:
1. New / Innovative Movements
Most kettlebell programs and even certifications still focus on teaching the same handful of movements. The EKG program will incorporate all movements that are not typical to kettlebell training.
2. Multiple Metabolic Conditioning Protocols
The EKG program cascades the use of several powerful Metabolic Conditioning protocols to send your body into metabolic overdrive, resulting in a leaner physique in no time. Waving these protocols as directed will build a motor that simply won’t quit and will decrease recovery time.
3. Find Your Flow!
The program is focused not on simple repetitive drills but on developing foundational skills and evolving them into more sophisticated movements. The more sophisticated movements in the program are actually combination routines (flows) involving multiple drills that will not only tax your muscles but also your nervous system.
It is my hope to inspire kettlebell athletes and coaches to develop the prerequisite attributes and skills for them to create their own unique combination routines using many of the foundational movements provided in the EKG program. Find out more at: www.KettlebellGroundwork.com
Article Information:
This article was featured in the Aug/Sept 2011 Issue of the My Mad Methods Magazine. "Explanations from the Source: Evolution Kettlebell Groundwork" was written by John Wolf. Learn more about the My Mad Methods Magazine by Clicking Here
Contributor Information:
Wolf Fitness Systems is Monterey County's premier provider of fitness/wellness solutions. We are proud to offer training that is both fun and extremely effective. Using less conventional methods such as kettlebell training, clubbell training, suspension training and our own fusion of yoga and bodyweight drills you are sure to see the effects of our training quickly. You can opt for training in a variety of formats such as Private Personal Training, Buddy/Couples Training, Fitness Boot Camp Programs, Nutrition Coaching and Corporate Wellness Programs. Find out more.
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