KBX Ironology by Zar Horton

Kettlebell 101 & 201 - April 13, 2024
Boise, ID Jack City Fitness
Details and registration: https://linktr.ee/zarhorton

Great way to start the last week of 2023!

Nothing like training with my pops and my son. Looking forward to what 2024 brings 🖤 (My dad was a defensive end in his day…still going strong) 💪🏾

Perfecting form and learning how to deal  with the burn of fatigue that his future holds as a future cadet. #👨🏻‍🚒

Who’s next?
📧 [email protected]

A little over a year ago, my long-time student Pope Moseley, a level SFG2, expressed an interest in learning how to perform the barbell deadlift. We started off with a modest weight of around 105 pounds, and in less than a year, he has achieved a remarkable feat of lifting 260 pounds for five repetitions. During our training session, we had some extra time, so we went over his level two skills, and he excelled in all the test weights.

This achievement is impressive for anyone, but what makes it even more remarkable is that he weighs 165 pounds, and his test weight for a strength press is 28 kg. He has managed to deadlift nearly twice his body weight.

To guide Pope’s deadlift progress, I employed the reliable and effective PLANSTRONG Protocol. This involved a well-balanced regimen of level 1 & 2 kettlebell skills, combined with strict form tactical pull-ups in the GTG style. This approach has kept this 69-year-old individual strong and healthy, earning him the title of a true “beast.”

We have already planned out his next six weeks of deadlifting, and I couldn’t be prouder of his accomplishments. Pope’s dedication and progress are both inspiring and exciting.

Keep up the fantastic work, Pope!

Gray Cook says it’s vital to “own the movement before you do the exercise.”⁠
⁠
Practicing quality movement must come first. Don’t reinforce dysfunction or compensation with conditioning and training. If you’re putting in sets and reps on a movement pattern you don’t own, that might be part of the problem.

Don’t seek coaching when you need correcting.⁠
⁠
If your Functional Movement Screen (FMS) scores tell you that you don’t have the ability for a certain movement pattern, then you don’t. Trying to exercise that pattern can create compensation and is probably one of the reasons why exercise is a risk factor for musculoskeletal injury. If you can’t deep squat, don’t load the pattern.⁠
⁠
You need multiple workouts with positive responses. Exercise should create an adaptation that works for you. It should never be a beatdown that breaks you.⁠

📧 [email protected]

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𝗦𝘁𝗿𝗼𝗻𝗴𝗙𝗶𝗿𝘀𝘁 2023 𝗧𝗲𝗮𝗰𝗵𝗲𝗿𝘀 𝗼𝗳 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 & 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗶𝗻𝗴 𝗗𝗲𝗺𝘆𝘀𝘁𝗶𝗳𝗶𝗲𝗱

So great catching up with my StrongFirst family. This is definitely my favorite event every year and wish I could see everyone more often.
And what a privilege to learn my mentor and friend, Pavel Tsatsouline and of course, who broke down some programming superbly!

・・・
Teachers of Strength Meeting, Phoenix, Arizona 2023.


strongfirst_italy .neupert

All gave some. Some gave all. We will never forget. 🖤 🇺🇸

My favorite training days are the ones spent with my son.

#🏋🏾‍♂️