RKC News - November 2017

Society is getting older. This is nothing new. However, the awareness that strength for a healthy body is not just an option, but the foundation, is growing. Thus, our training clientele is also changing more and more. The "dream" of training only fit, athletic performance athletes is absolutely utopian for most of us (and in my opinion, not particularly desirable). Heavy get-ups, heavy presses, and endless swing orgies are not appropriate here. However, that does not mean that people aged 60 and over cannot start training with kettlebells and the movement patterns learned there. My top exercise is an absolute must for EVERY senior.

The introduction to the TGU.
Actually, the purpose of the TGU is different, namely the synchronization of the body in strength and mobility. Breaking the exercise down to the essentials, it’s about getting up. This is where we start: The transition from lying on your back to your elbow.

Without additional weight. The use of the elevated leg determines in the event of a fall whether you end up lying on your back like a turtle or not. Once the upper body is lifted off the ground, everyone somehow gets back on their feet.

The knowledge that you can get back up in the event of a fall is essential for safety in everyday life. Fall prevention or not. Whether to further develop the get-up from here and/or work with weight should be decided on a case-by-case basis.

My second go-to exercise is Loaded Carries. Take a "heavy" weight and carry it over a certain distance. The goal is always, like with deadlifts, your own body weight. However, the eyes light up even at half the distance. The effects on body statics, strengthening of the hip, core, and shoulder muscles, etc., can be read in Dan John's books.

My third everyday survival exercise is the Goblet Squat. Kettlebell in front of your chest and down with your butt. The depth of the squat varies from person to person (pain in the knees, hips, back, etc.). I never work with less than 8kg here and use a bench as a marker for the start.

It’s never too late to start, but always too early to quit! Don’t be afraid of big balls, dear seniors! Yours, Dave.

...that a kettlebell doesn’t weigh that much if you don’t know how much it weighs? No weight announcement works great. Just do it. Additionally, a weight quickly loses its intimidating presence if you don’t label it as additional weight. This is a BALANCING WEIGHT. It makes getting up from the squat easier! ;)