Sonnon Day 16: Scorpio

[Scott Sonnon]

Sonnon Day 16: Scorpio (http://www.rmaxi.com/images/4x7sonnon16.wmv)

Enjoy! I'm off to San Francisco to present the Path Workshop with National Best Selling Author and mind-heart explorer extraordinaire - Steven Barnes. I look forward to seeing all of you Path explorers in person for a STELLAR WEEKEND!!!

[Coach Al-mulla]

that scorpion on the parallets was crazy, very inspiring

[Coach Simon]

Awesome coach.

[Quentin Vaughan]

i leave in the morning. see ya there bro!!

[HereBeADragon]

was almost nestalgic(sp) seeing coach Sonnon working with a kettlebell instantly brought me back to the vids of him doing shin box switches and kettlebell presses on a bongo board. Very cool videos coach I hope you keep them coming for a long time because I will never tire of seeing you at play.

[Glenn Sunshine]

With all the discussion of RKC vs. CST, this is a great reminder that it's not the tool (kettlebell vs. clubbbell) but the methodology and movement principles. KBs have their place, even though clubbells are the tool of choice for most CST movements. Thanks, Coach!

[kalifiter]

The KB snatch to get up from the Cossack squat was incredible. I'm beginning to see how I can refine my own KB training.

[PaoloValladolid]

With all the discussion of RKC vs. CST, this is a great reminder that it's not the tool (kettlebell vs. clubbbell) but the methodology and movement principles. KBs have their place, even though Clubbell®s are the tool of choice for most CST movements. Thanks, Coach!

I agree, based on my own experience. RKC type KB lifting places great emphasis on power breathing. CST would have you exhale through effort instead. So in the case of that Get-Up, the RKC way would be to inhale, maintain air pressure inside, and slowly let some air out as you rise up. I would have trouble doing this movement the CST (performance breathing) way, because I'm so used to holding in the breath and only letting out a little air during effort. But I've gotten better through practice. I'd probably start off practicing it without any weight to train the ability to go through it with performance breathing.

[kalifiter]

I'm used to similar breathing with get ups. I always compress my abdomen at the start and explosively exhale at the top of the initial transition from lying to seated, maintaining abdominal pressure and allowing the inhalation to occur as a result of the exhalation. From there I complete the movement to standing and use similar breathing. Thanks for the breakdown of performance breathing and how to apply it and practice it during this lift. I'll defineately use it and see how I can apply it to other KB lifts as well.

[Scott Sonnon]

I'm used to similar breathing with get ups. I always compress my abdomen at the start and explosively exhale at the top of the initial transition from lying to seated, maintaining abdominal pressure and allowing the inhalation to occur as a result of the exhalation. From there I complete the movement to standing and use similar breathing. Thanks for the breakdown of performance breathing and how to apply it and practice it during this lift. I'll defineately use it and see how I can apply it to other KB lifts as well.

Eric,

Be careful. We can't separate the breathing from the structure from the movement. It will probably be contraindicated to perform discipline level breath (what was once called "performance breathing") with high tension structure and movement. Technique of one approach doesn't always congeal, and rarely intermingles with that of a different approach.

Form is how one integrates breathing, movement and structure. We use a different form (breath scaling, selective tension and multi-planar movement) which takes more dedicated practice of each of the three elements together.

Power breathing and high tension structure are good at what they do: building strength as the highest priority. Taking an element out of context can be dangerous.

Get a hold of some CST instruction (materials, workshop, seminar). It'll be invaluable to your health fitness and performance increases. Then you can evaluate the different approaches safely.

[Chuck Kechter]

Great stuff coach!

I especially like the Cossack get up! I have been playing with something similar, adding in a windmill at the end of the movement...

Awesome as always!

[PaoloValladolid]

I'm used to similar breathing with get ups. I always compress my abdomen at the start and explosively exhale at the top of the initial transition from lying to seated, maintaining abdominal pressure and allowing the inhalation to occur as a result of the exhalation. From there I complete the movement to standing and use similar breathing. Thanks for the breakdown of performance breathing and how to apply it and practice it during this lift. I'll defineately use it and see how I can apply it to other KB lifts as well.

Abdominal pressure from holding air inside your abdomen?

[Ericc]

Shallow breaths throughout the Turkish getups seem to be the method best suited for the movement.

I'm looking forward to learning more on Coach Sonnons breathing protocol from his material.

Eric

[Scott Sonnon]

Eric,

From what I hear you saying, you're referring to a different approach than CST.

In CST, the depth of exhalation is tied directly to perceived effort of the exercise. The harder one must exert oneself, the greater the core activation required. There's an image of the chart from the Breath Mastery Scale article in the Member Article Archive.

In upcoming weeks, I'll try to post more, but RMAX has me running ragged the next couple months so it may be difficult.

[Scott Sonnon]

http://www.rmaxinternational.com/forum/showthread.php?t=6189

http://www.circularstrengthmag.com/images/exertionbreathchart.jpg

[SAB]

Just got to watch the video.
Amazing stuff!

[TonyB]

Scott,

Excellent performance and control, as always!

Your creativity is amazing. Period!

I have experience with rings and parallel bars from high school (wayyyy back when) so I can deeply appreciate the effort of what you do on these videos.

You've made me hungry to retrieve some of that skill from the days of old.

As always my friend, you rock!

:)

[Coach Jones]

A great session, brother! It really illustrates how it's not the tool, it's the method.

Anyone care to make a wager on how long it takes for Scott's CST version of the get up to be co-opted?

I've got my stopwatch out.

[Coach Simon]

Anyone care to make a wager on how long it takes for Scott's CST version of the get up to be co-opted?



I'd bet it was a minute after it was released.

[Coach Jones]

LOL...you win.

[Ericc]

Thank you Coach.

Eric