3 drills you must have every client do

3 Drills that every client must do
(Bretzel, Arm Bar, Goblet Squat)

Since I have been introduced to these drills, not only has my mobility become much better but my clients have become completely different people.  In every session, whether I am 1 on 1 or in a class setting everyone is required to execute the Bretzel, Arm Bar and Goblet Squat. 

If you have never heard of these drills, then you must be living on another planet.  Master RKC Brett Jones and RKC Team Leader Dan John have created, in my opinion some of the best tools that we as RKC Instructors can utilize to screen our clients. Increasing our client’s mobility, whether we are talking about the T-spine or the hips has become a lot easier with these above drills. I can honestly say that every one of my clients have been reconstructed using only these 3 drills on a daily basis.

Instead of focusing on putting a bell in a client’s hand and getting them doing the swing, Turkish Get and squat  right away, make them do these drills first, look for their imbalances.  Then you will know where to start your program.  That is the biggest difference between a good trainer and a great trainer.  I see trainers all the time use many different warm up routines for their clients, a lot of them are dynamic and really don’t tell the trainer anything about how the client is moving. Using the Bretzel, Arm Bar and Goblet Squat (BAG) is a low impact, efficient and smart way of beginning a training session.

Be aware and pay attention to how these drills are being executed. Your clients will always find their own way of getting into the movements and going through the motions. Treat each drill as if you were training all the Masters, Seniors and Team Leaders at the same time. Talk them through it, tell them where they are supposed to feel the drill, explain to them why we are doing these.  Personal touch is important, especially during the Bretzel and Goblet Squat.  Remember when you were at RKC and how Pavel talked about queing your clients.  For example, during the Goblet squat, que them of lengthening the spine by running your fingers up and down the spine.  In the Bretzel, help them get into the stretch, put a towel under the head so they don’t strain their necks, give them a band or towel to wrap around the foot for those who cannot make that connection. It  is a great feeling to see your client’s progress doing these drills on a daily basis. The best part about it, is that their technique will improve and they will feel great.

If you want a very clear description on how to execute these drills, go to DragonDoor.com and purchase “Kettlebells From the Ground Up” and “Return of the Kettlebell.”  Both of these books provide great insight into the Bretzel, Arm Bar and Goblet Squat.

Phil Scarito, RKC II, CK-FMS