A uniquely challenging class at Aikido’Ka this eve. My assistant instructor Leland and I had a long conversation about various training subjects as we made our way over there. By the time we arrived I had the short, 30 minute session laid out in my mind.
First I had Leland demonstrate the kettlebell swing, big deal. Then I had the students do some sets of 10 swings, very comfortable. Then I asked, “What would you do if you had no kettlebells or other equipment, and you wanted to approximate the effect of the kettlebell swing?” We discussed box jumps, but we are not allowed boxes. The answer was floating lunges. This is where you lunge, then jump straight up, and switch legs in the air to land in an opposite lunge, then instantly spring into the air again and switch, and so on. Those who are very strong and adept can make long, low lunges and high jumps. Those who are less confident can start with short lunges and small jumps. We of course had to do floating lunges in the 30/30 interval, 30 seconds of lunges, 30 seconds of rest, 30 seconds of lunges… These students are all in excellent shape, but floating lunges can be a real smoker if you struggle at all with balance and timing in the lunge pattern.
Next I had Leland demonstrate the kettlebell striker’s floor press, another familiar lift where the Aikido’Ka students feel confident and powerful. So we all did a few sets. Then I asked, “What if you had no kettlebells…” We decided push-ups was a decent short term replacement for the striker’s. I had Leland demonstrate RKC/Hardstyle push-ups. These are not the push-ups you did in high school gym class, or at your local health club to “tone” your soft, puffy little arms like Kate Moss or Brad Pitt. This is how to produce POWER. Precise adjustments to alignment and focus serve to plug power “leakages” in the typical, American push-up technique. These make the student more powerful, and finally, any number of push-ups unweighted or weighted, are effortless. Martial artists tend to really connect to this drill. The progressive increase in power and control resembles the step by step mastery of striking techniques.
Finally Leland demonstrated kettlebell goblet squats. Then we did some sets. Next we set aside the kettlebells and embarked on body weight hack squats. This is a challenging squat variation starting with the heels together. The hips descend straight down until the butt lands on the heels or very near. Oh yeah, then you have to push up and out of there to stand again, slowly. Balance is key, as is flexibility, and foot and ankle strength. Those who are not confident about their strength, balance, or the integrity of their knees may descend not so low, to whatever level they feel in control. An adept kettlebell student will be able to do these, but long slow sets are hard work, and excellent leg strength training anytime, for anyone. At Form is Function what we do is never about the kettlebell, or any other tool. Our instruction makes people more powerful and more capable, wherever they are, whatever they are doing.