Capt Mike Rush wrote this to me after completing RKC

Tuesday, 13 October 2009 09:09 Written by Phil Scarito

Phil,
First of all, thank you very much for giving me the opportunity to be a part of this past weekend. Having 'RKC' at the end of my name is just the foam near the top of the glass. Everything underneath, the true flavor of it all has been the past 10 months since I was first introduced to the training offered by you at MLSN. I did appreciate it from the start, but looking back, it's truly a defining moment for me. I emailed Will and said it was the comparable to hours of combat operations I logged in Ramadi back in 2005-06. I really thought that would be the most definitive part of my life. Yeah, I saw and did some weird shit. Put rounds down range. Had rockets, bullets, mortars land in my vicinity. But I trained for combat for years and it was expected of me to react, lead, make decisions and fight. I volunteered for that and was awarded at the end with medals and ribbons that I can someday show my kids. I don't talk about it much, and told only one friend about the experience I had overseas.
All of that was my choice. For reasons still unkown to me it was just something I had to do and the memories are etched in my head.
This weekend will be right up there with those moments as times I will never forget. Met some great people and had a great time. At times I was tired, angry, sore but the overriding feeling was motivation. I went into it not wanting to let Phil down. But I finished not wanting to let me down. This experience was unreal man and I cannot express in words how grateful I am to be exposed to the RKC community let alone passing and becoming an RKC Instructor.
Phil, I am truly thankful for this and will never forget it. I think DV8 Fitness was well represented this weekend.

Respectfully,

Mike

United Sports Training Complex hosts RKC

Thursday, 08 October 2009 08:56 Written by Phil Scarito

This is only the beginning.

This afternoon we will make history. The Russian Kettlebell invasion has hit Philadelphia. What once started in Minneapolis has now become a worldwide sensation, Denmark, Italy, Korea, San Diego, and now Philadelphia. There is no stopping what Pavel Tsatsouline has created. We have over 90 students from around the country attending this Certification in the Keystone State. The facility that is hosting the RKC is a massive facility (United Sports Training Complex), only the best.

Assistants, TL's, Seniors and Masters are flying in as I type this to unload the 25 palets of Kettlebells that will be delivered this afternoon. Tests begin and then it's off to the Meet and Greet party where everyone becomes a family.

Over the next 3 days, we will provide the best Kettlebell instruction on the planet. The students will be put through the most demanding workouts and will be tested on technique, fundamentals and character. I look forward to meeting all the students and wish each and every one of them the best of luck. This weekend will change your life forever!

Stay strong.

Philly Hardstyle!!

Have you recently read Enter the Kettlebell?

Thursday, 01 October 2009 20:37 Written by Phil Scarito

Read "Enter The Kettlebell" Now. If you have already read ETK, Read it again.

Why?

1. The Fundamentals are always what we need to practice. We don't practice them enough

2. Pavel demonstrates the Sumo Deadlift and Face the Wall squat. These 2 drills alone have changed my clients life.

3. We must always revisit the basic machanics of the swing becuase everything builds upon this movement pattern.

4. We cannot let Fitness build upon Dysfunction. It doesn't matter what program you are doing, RTK, VO2, etc if your basics are off, the whole program is off.

5. If your thinking of attending RKC, then the RKC program minimum is a must. The Swing and TGU, a ballistic and grind movement. You will become strong as hell, believe me.

6. If you want to press more weight, then the Rite of Passage is your ticket to your next PR. I have accomplished 2 PR's and on my way to my final goal of pressing the Beast.

7. The Program works, Just do it!!

Are you Ready for RKC in 2 Weeks.

Wednesday, 23 September 2009 18:53 Written by Phil Scarito

RKC is Coming to Philadelphia

Are you Ready?

This Sunday starting at 8:30am in Valley Forge Park I am hosting a mini prep Course for all Soon to be RKC's in the area. We will meet at the Arch, there is a parking lot beneath the arch for you to park at. Bring bells, and a lot of questions to ask. Take advantage of all the RKC's who will be attending. We will answer all questions that you may have regarding the weekend.

The first hour will consist of Q & A, then we will go into the Snatch test, requirements, etc. You do not have to participate in the Snatch test. Those who wish to be tested will be. I will also have video if you wish to see yourself on Utube. Once the Snatch test in completed we will go into our mini workout. The workout will be no longer than 15-20 minutes long.

This workshop will give you a good understanding of what to expect during the weekend. Hopefully you have been training and are prepared for what is to come. Please write questions down so that all the RKC's can answer all questions. After the workshop we would like all in attendance to grab some food.

See you all there. Please email me if you plan on attending.

How to properly perform the Windmill

Sunday, 13 September 2009 19:12 Written by Phil Scarito

Comrades,

Proper Windmill Form from the RKC II manual.

1. The movement is spine rotation plus hip flexion

2. Keep back leg straight with most of your weight on your back leg (Stance is narrow, shoulder width)

3. Your front knee should be pointing in the same direction as your foot

4. Don't go any lower than you can safely. (Jackie has very good mobility as you can see).

5. Keep your elbow locked. Retract your sholder as you stand up.

This is how you properly execute a windmill. I will add how to do a swing later in the week.

Phil Scarito, RKC II, CK-FMS

3 drills you must have every client do

Tuesday, 08 September 2009 13:53 Written by Phil Scarito

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

Phil Scarito RKC - The DV8Fitness Kettlebell Training Blog