Lecture to group 2 of 3- joint by joint approach

The Southern California Section PGA held their 2011 Spring Summit at Mission Viejo Country Club. The event was attended by over 60 teaching professionals from across Southern California. During the afternoon lectures RFK Training was featured presenting on the Golf Fitness and the Joint by Joint approach to healthy movement. The event was a great success!

Group 2 of 3- Hip Rotation assessment instruction

The second half of the lecture included a breakout portion in which RFK Training discussed mobility assessments that can be done on the range including ankle mobility, hip internal rotation mobility and thoracic spine and rib cage mobility.

Roy Khoury of RFK Training, featured lecturer at the 2011 SCPGA Spring Summit

Thank you Nikki Gatch and the Southern California PGA for allowing RFK Training to lecture at the 2011 Spring Summit!  It was a great experience and we hope to be apart of it next year!

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Kettle bells have been around forever, in fact the first mention of them was back in 1704 within a Russian dictionary. Over the past 3 years or so they have been re-introduced as the next best thing to weight training and performance.

What you need to know:

Kettle bells are an awesome tool, but use them as that. They are another tool just like a dumbbell, barbell, or a treadmill.

Do I like them:

Yeah, I love them. They have taught me a new found respect in terms of movement, coordination, strength and power. I appreciate the grip strength needed to manage them, the control your core must exert to maneuver them, and kettle bell movements are great self-limiting exercises.

What’s a self-limiting exercise:

Gray Cook describes self-limiting exercises as “requiring mindfulness and an awareness of movement, alignment, balance and control. Self-limiting exercise requires engagement”.  I enjoyed hearing and reading that.  I believe we all work on movement patterns whether we are conscious of it or not.  Every minute of everyday we are teaching our bodies to either move more or less efficiently.  One of the most common things I try to teach my clients is to improve movement.  As we correct patterns through self-limiting exercises, they get stronger and more efficient.

(Click Here to listen to Gray Cook Radio for even more info!)

Who can use kettle bells:

Anyone can use them it just depends on how you use them, and where you are in your in terms of training level and competence.

For beginners/phase 1:I like to teach kettle bell carries/walks and dead lifts.  Walking with kettle bells in a low carry position teaches lateral stability of the hips and torso.  Its a great way to get your core  to engage and wok on strengthening posture and gait.  As for the dead lifts, I like teaching a sumo style dead lift with the Kettle Bell.  Its a great way to open up the hips, teach spinal posture and glute contraction.

For Intermediate/phase 2:I like teaching shoulder level and overhead carries/walks, kettle bell swings. Walking while carrying at shoulder height or overhead is a great way to further improve core stability, grip strength and posture for the shoulder girdle and thoracic spine.  Swings get pretty intense, but are a great way to program power in the hip hinge pattern.  I can’t stress enough that swings can easily be performed incorrectly so make sure your hip hinge pattern is on point before beginning!

For Advanced/phase 3:I like to teach 1 arm swings (with and asymmetric hip loading), and the kettle bell snatch.  1 arm swings with asymmetric hip loading is a great way to strengthen rotary hip power, core control and strength.  It’s pretty intense movement  that will tax your anaerobic system, I like it.  The kettle bell snatch is a great transition from the swing.  Again it’s great from for the core, shoulder girdle and power training.

What about the Turkish Get-Up:

You may have heard about the Turkish Get-Up or read about it in a magazine.  If you have trained with me, you’ve definitely done it 😀

The Turkish Get-Up is a movement I use across the board with beginners to advanced  clients.  Essentially is requires you to get up off the ground and stand all the way up while maintaining a weight over head in 1 hand, but it is much more than that.  You to work on some great movement patterns such as rolling, side bridging, sitting up, 3 point brige, hip rotation, split squat.  It works anterior chain, posterior chain and lateral chains.  It is the ultimate self-limiting exercise in my opinion.  The only thing missing is a gait or walking pattern (which can be added in).  It a great move that can really teach you a lot about yourself, which I appreciate.

If you have any questions or want to come in to get assessed and see what phase of training your should be in let me know!  Train safe, learn something about yourself and have fun!

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If you have worked with me, you have probably heard the “beef jerky” talk. Here’s the typical scenario:

Me: Hows it going today?
Client: Good but my _____ hurts (you can put in knee, neck, shoulder, back etc)
Me: Hows your water been?
Client: Well could be better…
Me: Have you been foam rolling
Client: No I didn’t have time so I got straight into my workouts

This is about where I stop, and ask:
Me: Do you know what beef jerky is?
Client: Well, yeah
Me: So what is it? How is it made?
Client: *Smiling and thinking where is he going with this* It meat that is dried out, dehydrated
Me: Exactly

You may have heard at some point in your life that you are made of 70-80% water, which is completely correct. OUr bodies use water for our circulatory system, digestive system, and even for movement. Most of your water should be stored in your muscle tissue, so when you need extra digest a big meal or to keep your circulatory system moving it’s there. When you dehydrate or don’t hydrate enough, your body pulls water from any storage (i.e. muscles) to use for whatever it needs so you don’t shut down or pass out.

Being dehydrated makes your muscles tight and less pliable. Then add movement to that and getting sore from a workout and lactic acid build up from repetitive movement…guess what. You get knots in your muscles. When you have knots in your muscles that pulls on your joints in different angles, then guess what things wear down and…YOU HURT!

Something I have been adamant about for years has been foam rolling and hydration. Over the past few years working with various clients (golfers, martial artists, post rehab, general fitness), one thing stays constant people want to move better, feel better and look better. You don’t go to the gym to move shitty, feel shitty and look like shitty do you?

Mom I know you will read this so sorry for the language but this goes for you too 🙂

Let me put it to you this way, if you are tight you can’t move efficiently. If you can’t move efficiently but you do anyway, you get better at moving worse. If you continue to do that you get an injury, and that is not the goal of exercise.  The point of fitness is better health, not worse.

There’s a reason we go for the Filet Mignon over beef jerky…We don’t prefer to chew on leather if we don’t have to. That being said, hydrate, foam roll then move. In the short term you will feel better, in the long term will can move better and ultimately you will perform better.



Mission Viejo Country Club hosted over 60 PGA Professionals for the 2011 Spring Teaching Summit, sponsored by Cleveland/Srixon and supported by Pure Grips and RFK Training. Attendees were treated to seven hours of phenomenal instruction from a wide variety of speakers.