Master the kettlebell for lifelong health.- training should be efficient, sustainable and progression-based. - practice movement integrity, all training is practice. - build unshakable fitness habits, build everything else on top. - play the long game.
Fitness Minimalism, Kettlebell, Bodyweight strength, Olympic Lifting, Mobility, Shoulder, Back & Knee Rehabilitation, Injury Prevention, Jump Rope, Nutrition coaching.
Certified IKSFA Kettlebell Sport Coach
Strong First SFG Level 2 Certified Kettlebell Instructor
Level IV Personal Trainer
Certified Precision Nutrition L1 Coach
Certified Group Fitness Trainer
Certified Crossfit Gymnastics Trainer
Certified Group Fitness Instructor
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9 thoughts on “Home”
Hi. Wondering if your still doing group classes? I’m wanting to train once a week Mondays
Hi Kali, lovely to hear from you! Hope you’re well! Yes, most of the classes are online now via zoom, 3 times a day. We train outdoors just once per week on Saturdays. Check out http://www.KettlebellAcademy.co.nz/services for the full schedule, descriptions and prices! 💜 Kat
Hi, can you supply rkc kettlebells pls? am after a 20kg.
Sorry for the late reply, I just figured out where to find comments! I do not sell kettlebells, sadly. But I think the shops around NZ are now supplying lots of kettlebell sizes. Check out Elite Fitness, Solid Strength, Equipfit or Industrial Athletic.
I like your videos on youtube they are great thank you so much. I have a question what is your oppinion on halos and figure eight curls?
Thank you for the kind words and the question, and I think you also asked this question on YouTube too!
Halos and figure 8s are very nice warm-up exercises, we use them to get our body temperature up, to mobilize shoulders (halo), to activate the core, and switch on the brain-to-muscle connection (figure 8). I personally never do (or recommend) doing them with particularly heavy KBs, as building strength is not their purpose and they can cause damage when used with heavy weights. 8-12 kg for ladies and 12-16kg for men is a good rule of thumb for those type of warm-up movements. That way, they do their job without detracting from the main practice.
Hope this helps!
Hi Kat, first and foremost I really wanna appreciate your way of teaching and explaining things in an Honest and sincere manor.. respect! U are a star!no matter if how many followers you have I can assure that they are really sincere with you as you are with them (Karma🙂) in other words it’s Simple and effective..I saw your video on shoulder packing.. however I still have a difficulty understanding it, any drills you can suggest and is the packing of the shoulder in the same manor, no matter the position?or every position different?
Again thanks for the excellent stuff!and may God bless you!!
Thank you for the kind words and the interesting question.
Is the shoulder packing the same in all situations? Pretty much. The packing of the shoulder if simply preventing the head of the humerus (the top of your upper arm bone) from excessively moving up or forward as the arm moves around in space. If you think of a ball-and-socket joint, it’s keeping the ball firmly at home in the socket while the limb is articulating in all directions. Lack of packing of the shoulder (by the way, the same can happen with the hip joint, hence hip pain) is simply allowing the ball to partially pop out of its home, the socket. So, the packing would be the same whether you are doing a deadlift, a press, a swing, a snatch, a clean, a pull-up, a free throw at a social game, opening a door, or simply standing around at a party holding a glass of wine. The main difference among the above scenarios is the potential damage if the shoulder is not packed. The higher the intensity of the movement, the more damage excessive movement of the humeral head within the socket can cause.
In the past, this was simply called ‘bad posture’. It’s still called that in Russia.
The best practice for this, therefore, is very simple – practicing good posture, all the time. During training, absolutely, but especially in everyday life. Keep your shoulders down and slightly back, all the time. So that when you are standing upright or sitting at the computer, when looked at from the side the middle of the shoulder aligns with the ear and is as far down and away from the ear as possible (aka long neck).
Regularly perform neck, chest, and shoulder stretches throughout the day if you have a seated job. Every 1-2 hours at least. Wall slides are a great drill for postural realignment throughout the day. Some people like to do dowel shoulder dislocates every 1-2 hours. Pick just one or two things, and do them every day.
And at least twice per week, train your back muscles by performing 3-5 sets of pull-ups and/or rows.
The thing is, there is no one magic drill. It’s all about doing pretty simple things, but the key is doing them every day.
Hope this helps.
Thanks for the taking the time and replying it in a very wide and caring way..I just wanted to ask you what your approach is on treating a herniated disc.. I mean do you have any knowledge how to treat it.?I’ve been suffering from it since 12 years now.. (s1-l5) I’ve seen a lot of (so called specialists) but 2 things I got from it..or they put me in a worse position than before or they took the money and goneeeee…only giving me false hope…similar thing happened to me 2 months ago now.. I’m now in a position where I can’t stand it or sit or lie down peacefully in the majority.. I’m on heavy medication now and that determines my day in extreme pain or sometimes mild pain.. it’s in my left leg/hip..
I’m 39 now and my sport history has been contact sports..mainly boxing and MMA..
My pelvis has a lateral shift.. and coz of standing in orthodox (left foot stance) my left arm.and left leg are rotated in wards..also now I feel like my hip has come out of the socket,also my left arm.hence my question to.you abt shoulder packing..
Let me know what your thoughts are on this difficult situation and again many thanks for the patience and understanding.
May God bless you and guide you for a prosperous/healthy and happy feature!🙏🏾