Saturday, February 7, 2009

Sandy Sommer, RKC and the Kettlebell Swing

The kettlebell swing is the foundation for all we teach. If you have difficulty with the swing, everything else will prove to be a challenge.

Steve Maxwell once said that if all we taught our clients was the Russian Kettlebell swing, then they would be be in better condition than 99% of the populace and I've seen nothing that wouldn't back that up.

The swing is an amazing kettlebell movement and deserves much respect for the results in can deliver to you.

If you've never seen the swing, it may look like a good way to injure yourself. Down correctly, it delivers results more quickly than almost any exercise since it increases flexibility, is resistance work and also cardio exertion all in one.

The movement is full engagement of the posterior chain. If your heels aren't firmly rooted to the ground, if you are glutes aren't fully engaged so that your hips are forward then it is quite easy to lose your balance. If all the above check out then your created stability counteracts the pull forward of the kettlebell.

The kettlebell swing has helped me live "back pain" free for the last 2 1/2 years. Please let me explain. Better yet see why here and you will thank me if you have chronic pain in your lower back.

Please email me if you have any questions at all and I am here to help you.

Sandy Sommer, RKC


Sunday, February 1, 2009

Baltimore Introductory Kettlebell Workshops

Just announced!

Charm City Kettlebells is pleased to announce that we will conduct a workshop on Saturday February 7, 2009 at 2030 Aliceanna St. Baltimore MD 21231. Time is 10:00 AM to 1:00 PM. We will also have another intro workshop on February 11 at 6:15 PM to 9:15 PM.

Fee is $100 and includes a special bonus of two weeks of unlimited free classes.

Attendees will learn how to safely perform the Kettlebell swing, Turkish Get up, Clean, Military Press, Front Squat and and the Snatch.

Advance registration required.

Call 410-812-0816 for info or email

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