This was my 1st class on returning from the East Coast. While I was gone Jeff, Leland and Libby ran the group classes at MMA and Aikido’ka. I got delayed so I asked Jeff to start the class and I arrived about 10 minutes late. When I came in I saw a glorious sight: a dozen people lined up doing deadlifts with the heaviest kettlebells we have. As they finished their short sets each lifter would move in walking lunges across the studio and back, then more deadlifts. I would never have thought of this combination, but I like it, another advantage to having very intelligent and creative assistants.
After some greetings and laughs we discussed deadlift alignment in detail, with chalkboard drawings and everything. I could write a whole book about deadlifts, hey wait, my teacher Pavel Tsatsouline already did that. While I was away I went to a YMCA and what I saw was so inept and so dangerous that it chilled my very soul. Later I read some things on FB that showed me even more how people can misunderstand this very basic lift, and by extension, all aspects of human movement. So we spent some time on DL’s.
Next we did a complex of farmer walks and waiter walks. We split into two groups and people farmer walked heavy ‘bells across the room, set them down, and waiter walked light ‘bells back. I was impressed by how many people did double kettlebell waiter walks, these are much more difficult than the single kettlebell version. I watched like a hawk for alignment imperfections but could find none. Leland did waiters with the 70 pound kettlebell, Jeff did waiters with two 70’s! The ladies were especially amazing, all supporting agressive weight choices with sharp mental focus and concentration. Those with imperfect shoulder function did rack/waiters with two kettlebells, rather than the double waiters. I saw all the ladies get help from other students putting up kettlebells that were too heavy to lift into place for the drill. Once in position they did perfect waiter walks. Lindsey and Alix did waiters with the 53 pounder. Both ladies are quite slim, you don’t need huge, bulging muscles to be extremely strong.
Incidentally, weighted carries like the farmer’s walk and waiter’s walk, weighted marches they are sometimes called in the health science world, are the best exercise for increasing bone density. This has been shown by extensive testing done over the last 15 years. If you go rather heavy they are also a secret weapon in the strength and conditioning world. They build a powerful, full-body, functional stability while moving on your feet. Coach Steve Helmecki has called this “walking-through-walls strength.” I can’t find a better description of the effect when these exercises are done correctly. One of my favorite mentors Master RKC Dan John, considers the carries to be fundamental and essential strength and conditioning, often making them top priority for certain athletes and groups. These drills have also more recently emerged as superior training for spine health and function. The kettlebell has been singled out as the ideal implement, and the single kettlebell version of the various walks is especially powerful in this area.
We did some speed training to finish, 15/1:15 interval swings. People went quite heavy once they got the hang of it. In fact some went out of the pure speed realm and into the power realm as their heavier ‘bells moved slower than maximum speed. It’s great to be back among the truly strong!