Cheng Cook Jones - Kettlebells from the Ground Up - Manual.pdf - Ruchy - td_chmk

ËF

ffit

* Ðæ

Forward

Dr. Mark Cheng has done a superb job creating this manual from our

conversations and the DVD. He is an expert instructor and insightful teacher.

He has represented our collaborative work with clarity and precision. Brett

Jones is the best wíngmon a guy could hope to have. I would not think of

talking about Kettlebells on camera, without him by my side. Lee Burton co-

produced this project with me and protected the rest of us from some of the

technical headaches that always seem to follow one of our endeavors. Paul

Liggitt provided patience, superb artistic ability, and more patience. Danielle

took our fÏnished and final product, and showed us all that we don't know

the meaning of the word edit. A good thing became much better.

Thanks guys...

This project represents the full circle of our professional education and

development in exercise and movement re-education. Professionally, we all

seem to start simple and then proceed to make things difficult. I would

imagine it is mostly so we can feel smarter and more important. After we

persist in royally complicating matters, we see the interconnectedness of

things and the simplicity we should strive to embrace in our work. I've been

teaching, lecturing, writing, and practicing in the fîelds of exercise and

rehabilitation for nearly 20 years. It is refreshing and enlightening to see

something from the past like a Turkish Get Up, hit us right in our modern

faces.

At forly years old with long history of teaching, training, and treating, I was

exposed to an elite kettlebell community called the RKC. I immediately

found peers, mentors, and friends with a historic and holistic appreciation for

training and conditioning. It was great, to not be the coach or teacher for a

change, and it served me well, because I learned better ways to convey the

message that defines my work.

- Take tíme to move *.11... then move oft r....

GrayCook

Kettlebells Form The Ground Up - The Kalos Sthenos

IilITTTIIIIHTTS FBOilI TIIN GROIIND TIID

KALOS STHENOS - beautîfu Strength

...The lurkísh GeFUp.

By Mark Cheng, L.Ac., Ph.D., RKC TL,

Brett Jones, MS, CSCS, Master RKC, &, Gray Cook, MSPT, OCS, CSCS, RKC

'I'AllLll 0F OON'lllNTs

Introduction

2-3

4-Il

Step 1: Roll to Press

t2-rs

Step 2: Press to Elbow

Step 3: Elbow to Post

16-18

Step 4: Post to High Pelvis

19-22

Step 5: High Pelvis to Bend (High Pelvis to Knee)

23-25

Step 6: Knee to Half Kneeling

26-30

Step 7: Half Kneeling to Stand

3 r-33

Conclusion and Workout Schemes

34-35

@ Gray Cook and Functional Movement Systems, 2008 - www.functionalmovement.com

(Ú

ú,

atl

Kettlebells Form The Ground Up - The Kalos Sthenos

Introduction:

For the person who's interested in developing strength without losing mobility, the Turkish Get-

Up is one of the prime exercises for total fitness and functionality. Clinically, there is no shortage

of patients who've made major breakthroughs with challenging rotator cuff problems thanks to

the Turkish Get-Up (hereafter abbreviated as the TGU). Any athlete who serves a tennis ball,

spikes a volleyball, swings a golf club, or pitches a baseball will certainly appreciate the kind of

coordinated strength that the TGU develops.

J J|

-11,

l'l1,

-,11

For the fitness and medical professional, the TGU serves as a fundamental movement primer, a

corrective exercise, a conditioning system , and a movement screen. It is a useful tool to both

detect and address movement pattern asymmetries and weaknesses.

-l'1,

The Turkish Get-Up is a remarkable exercise that comes to us from the grappling traditions of

Central Asia. Realizingthat the end goal of combat skill was to outlive one's enemies, many

traditional fighting arts have incorporated longevity and vitality practices, a strong component of

which is fundamental movement pattern training. These exercises form the primer of movement,

strength, and coordination for practitioners of those arts - improving both their athletic

performance and their long-term durability. Traditional grappling arts are well-known for their

,t ong emphasis on developing these attributes through a variety of different weight training

methods.

t I

Jl1,

Jtl

Jl,

- J

d l

Turkish wrestlers rank among the history's most celebrated grapplers thanks to their strength,

skill, and agility. The Turkish Get-Up is one of the exercises that has made its way down to us

from these old-world masters of movement. If a wrestler was able to control a heavy weight from

a supine position to the overhead lockout position with absolute confidence, that signaled a

landmark in his development. Modern grapplers such as Brazllian Jiu-Jitsu expert, Roy Harris

(www.royharris.com), have also extolled the usefulness of the Turkish Get-Up in combat sports

and in "quality of life" improvement.

Suggested Kettlebell Weight:

The amount of weight you should use depends on the amount of TGU experience, not your

strength.

Female - Beginner - 4-6kgl Some Experience - 6-8 kg / Experienced - 8-12 kg or larger.

Males - Beginner - 8-12 kg / Some Experience - 12-16 kg / Experienced - 16-24 kg or larger.

d t Ì

t l

Å ì

- www.functionalmovement.com z

@ Gray Cook and Functional Movement Systems, 2008

4 4

.*'d

Kettlebells Form The Ground Up - The Kalos Sthenos

The Execution:

As taught in the Kalos Sthenos Turkish Get-Up DVD, we've given you 7 basic steps. There is

certainly more than one way to do the Turkish Get-Up, as some of you may

know from the wildly popular Russian Kettlebell Challenge

(www.russiankettlebellchallenge.com) workshops. However, for our purposes

in maximizing pre-habilitative and rehabilitative benef,rt along with functional

movement development, we're presenting you a version that meets all of these

needs. As you grow in proficiency and understanding, you'll see that this style

of Get-up is an all-purpose strength and stability exercise, as a systemic

corrective exercise, and as a movement screen. Indeed, FMS-founder Gray

Cook has said on more than one occasion that if he were limited to doing only

one exercise, it would be this version of the TGU!

In the following seven chapters, we will teach you the TGU progressions.

Sometimes our instructions will indicate a right handed lift, and at other times a

left handed lift. However, we expect you to perform the TGU on each side. rt

is important to work on any limitations and defTciencies when comparing

the left and right. It may be necessary to focus more attention on one area

of deficiency. We've specifically designed breakdowns and corrective

strategies within each step to assist you in becoming equal and correct on

each side before progressing to the next step.

çnñ:l

ffii:,

$r;

Ð' p

Fd-

¡;i: .

Ër,

alD

atD

Ðïr:

kì

t{Ð

rÐ

r{E

,Ð

fÐ

rÐ

¡Ð

rÐ

r{Ð

Regardless of your experience with kettlebells or your fitness level you'll get

diflerent options for training the TGU progression, speciflrcally geared towards

optimizing your level of condition, coordination, and movement patterning. If

you haven't already had a chance to view the "secrets of..." DVD series, the

Drills & Breakdowns we provide you with in the following chapters give you a

sneak peek into some of those lessons and insights. If you have already seen the

Secrets DVD series, then this will tie those lessons back in to that knowledge

for you in a rock-solid manner.

If you're a fitness or medical professional, we've also included special "Tips for

the Pros" for you to keep in mind when working with your clients and patients.

This will allow you to tailor make the corrections and movement pattern

improvements to best suit your needs and those of your clients and patients.

Ër,

sit

ftl

*..

È:'

lâi-ì

@ Gray Cook and Functional Movement Systems, 2OOB - www.functionalmovement.com

Cheng Cook Jones - Kettlebells from the Ground Up - Manual.pdf

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika: