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Prehab-Rehab 101 Workshop: Low Risk + High Precision = High Performance : Chicago, IL March 7-8, 2015

    Back in March, Dr. Cheng made a visit back to Chicago to teach his first Prehab-Rehab workshop there. The workshop coordinator, Suzanne Ko, arranged for a first-class facility at the Lakeshore Sports & Fitness Lincoln Park club to host the 2-day event. During the first day, Doc covered a systematic, hands-on presentation of the 5 developmentally-based positions from Prehab-Rehab and introduced ways of training in those positions. While often spoken of as “corrective” or “remedial” exercises, the progressions taught in those positions are actually challenging core strengthening and dynamic stability/mobility work. The majority of the attendees were fitness professionals, and even they felt the rigorousness and high energy expenditure from the final workout at the end of Day 1 – all of which was based on the movements taught from those 5 “groundwork” positions. Below is an example of a reaction drill from the “Sphinx” position as taught by Dr. Cheng.

The second day’s material focused on the application of the Prehab-Rehab principles to the 3 most fundamental kettlebell lifts – the Deadlift/Swing, the Turkish Get-Up, and the Squat.

A great deal of time was spent on the hinge movement pattern, most commonly used to perform the Deadlift and the Kettlebell Swing. As Doc said, “In recent years, the kettlebell swing has become very popular for strength work and cardiovascular conditioning. But without the proper technique, you’re not only severely limiting your power output, but also placing undue stress on your lower back with each rep that doesn’t rely on the proper technique.”

While some experienced lifters thought that the second day’s material was merely going to be a rehash of what they’d learned in RKC/Dragondoor or StrongFirst kettlebell instructor certifications, those who were more familiar with Doc’s reputation stayed put with open minds and ears.  As they applied the new cues & insights, lifts became stronger, easier, and safer.

The kettlebell swing is my favorite exercise, but took me months to learn. Even after I finally got it, I am still continuing to refine it. When done correctly, it is a great ballistic movement that combines strength, conditioning, and mobility work. It’s an efficient exercise because you don’t need a lot of time or space. Some points to consider: ✅ It is a hinge, not a squat. ✅ At the bottom of the swing, your shoulders higher than hips and your hips higher than your knees. There should not be any flexion in your spine. ✅ At the top of the swing, your body should be planking and forming a straight line. Your upper body should not lean back at the top of a swing. Get tall! ✅ Your arms are simply guiding the bell, but your hips are generating the power of the movement. You should not be pulling the bell with your arms. I see people getting the bell to chest height, but with their back extended. This is no bueno! ✅ If you are new to kettlebells, make sure you learn from a properly certified instructor. Learn the hinge and deadlift first. 📹 from @drmarkcheng’s #PrehabRehabCHI this past March. Learn this and much more at his next workshop In Chicago November 21-22! Early Bird pricing ends August 8! For registration info, email me at suzanne@skofit.com #kettlebells #movementneverlies #prehabrehab

A video posted by Suzanne Ko (@skofit) on


If you’re in the Midwest & would like to get in on the next Prehab-Rehab 101 workshop or you missed it the first time around & want to get in on it now, Dr. Cheng will be teaching in Chicago again on November 21-22, 2015.

Register now at http://ow.ly/QMnHp while there are still some spaces left for this intensive, hands-on learning opportunity!

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