Top 10 Reasons Why You Should Get Your Hardstyle Kettlebell Certification

Top 10 Reasons Why You Should Get Your Hardstyle Kettlebell Certification

1. You will understand why mastery of the kettlebell swing is fundamental to high-level Hard Style practice

• like you didn't already know that!
• the universe revolves around the kb swing/deadlift

2. You will develop deep understanding of the true benefits of kettlebell training—for both yourself and your clients

• discover the benefits that I have found and no where else
• you will find a deep appreciation for the SYSTEM and the kettlebell is a tool to help enhance teaching the system!

3. How to train hip extension for back and knee health and athletic performance

• train and teach others how to live pain free by waking up the glutes!

4. How to employ bracing and neutral spine—for injury prevention, enhanced performance and optimal transmission of force

• understanding tension and how to optimally use your core musculature! No more crunches!

5. How to recruit the lat as a "core muscle" to improve the spine safety and glute strength

• Train the lats, glutes and trunk stabilizers to work the way they were suppossed to, together!

6. How to increase power with the biomechanical breathing match

• proper breathing is one of the most common mistakes seen with people who suffer from poor strength, muscular imbalances and pain

7. Learn how to perform the kettlebell swing, turkish get up, goblet squat

• Not only the technique but the HKC provides you the exercise benefits, technique, teaching progression, and remedial drills to help improve your technique as well as the people you train

8. Ten program design tools for an unlimited variety of effective kettlebell workouts are provided in your HKC manual:

• Rep Ladders
• Weight Ladders
• Time Ladders
• Breathing Ladders
• Reverse Ladders
• Drop Sets
• Super Sets
• Timed Sets
• Series
• Active Recovery Exercises

9. Your registration fee counts towards an upcoming Russian Kettlebell Challenge Certification

10. Join the brother/sisterhood! You will be joining a team of over 1000 HKC& RKC’s!

• Discounts on kettlebells and items
• Forum membership to speak with other HKC’s/RKC’s about training, starting a business and other items

Ladder Training

Been getting back into the swing of things this week. Beginning my valley to work into peaking on my pressing.

Had a little set back a few weeks ago when my neck acted up on me. Just my body was telling me to back off and do things right. I normally press a 24kg for sets, my personal best is pressing a 36kg each side x1.

This week I am pressing a 20kg. Today did 4 ladders of 5 reps. Goes a little something like this for people who are not familar with ladders.

20kg clean and press

1 rep each side, rest

2 reps each side, rest

3 reps each side, rest

4 reps each side, rest

5 reps each side, rest

rest and repeat for 4 rounds

The beautiful thing about ladders is that you can add much more load than you would with higher reps. This means many things. Better strength gains, less chance of bulking up (if you are a lady), more appropriate muscle action (in my experience, you go over 8 reps and you tend to lose your concentration and can cheat more, setting you up for injury).

I hardly ever go over 5 reps with my training or training my clients unless we are doing explosive lifts like swings and snatches.

Look at it this way: 4 ladders of 5 allows me to lift a heavier weight. it equals to lifting 2,640 pounds each arm If i did the regular 3x10 deal, I would have used a 16kg and the total lift would be only 1,050 pounds per arm.

More efficient, better technique, better results. Try using ladders with your combination lifts that require you use your whole body such as squats, push ups, and deadlifts. For more information on ladders check out the book. Enter the Kettlebell

Hardstyle Kettlebell Certification is coming to OMAHA, NE!!!!

With Senior RKC Jon Engum

and RKC Team Leader Dr. Mark Cheng

Saturday November 14, 2009

7am—5:00pm

Omaha, Nebraska

I am very excited to announce that the Hardstyle Kettlebell Certification is coming to our homestate! Please see below for some of the details.

Dr. Mark Cheng is wicked smart! I consider him to be one of my mentors, please sign up! You will so thank me for it!

Attend the HKC and leave with these major advantages:

Taken from www.dragondoor.com

• A deep understanding of the true benefits of kettlebell training—for both yourself and your clients
• A solid knowledge of vital kettlebell training safety procedures
• A workmanlike grasp of the fundamentals of biomechanics—to ensure your clients move with perfect form and avoid injury
• A grasp of the key HardStyle skills and principles of strength
• The ability to competently perform the three foundational kettlebell exercises (the Swing, the Get-Up, and the Goblet Squat)
• The confidence you can now correctly teach the three essential kettlebell exercises—and troubleshoot common technique problems
• The unique HKC template for designing an unlimited number of effective kettlebell workouts.

And discover all this and more in the course of your HKC training:

• Understand why mastery of the kettlebell swing is fundamental to high-level HardStyle practice
• How to develop power through compensatory acceleration and overspeed eccentrics
• How to train hip extension for back and knee health and athletic performance
• How to employ bracing and neutral spine—for injury prevention, enhanced performance and optimal transmission of force
• How to recruit the lat as a "core muscle" to improve the spine safety and glute strength
• How to increase power with the biomechanical breathing match
• A safe, effective modality for developing different types of endurance
• Explosive training techniques for more effective fat-loss
• The deadlift: the most "functional" exercise of all
• The two-arm swing and corrective exercises
• The concept of rooting and two key drills for developing it
• The one-arm swing
• The hand-to-hand swing
• Russian relaxation exercises to enhance the acquisition of skilful movement, increase power and endurance
  
  
• The two hundred year history of the get-up
• The get-up as an assessment tool
• The strength and health benefits of the get-up
• How to correctly perform the get-up and teach corrective drills
• How to move from mobility to stability, then from stability to strength—and why this progression is crucial for truly effective kettlebell work
• The get-up, shoulder mobility and stability exercises. The role of the lat in shoulder stability and strength—and advanced lat facilitation techniques
• How to employ and teach steering strength
• The concepts of leakage and linkage—and their importance for effective kettlebell lifting
  
  
• How to perform the goblet squat and corrective drills
• "Strength stretching" for the hips
• How to overcome gluteal amnesia
• How to most effectively stretch the hip flexors to dramatically improve athletic performance, back health, and posture
  
  
• How to modify the squat stance for a client with back problems
  
  
• An alternative squat exercise for overweight clients
  
  
• Why "sport specific training" is inappropriate for 99% of the coaches and athletes—and a powerful alternative

Take home an information packed HKC instructor manual:

• What makes kettlebell training unique?
• What Russian research says about the benefits of kettlebell training?
• What is "Hardstyle"?
• Kettlebell safety 101: ten key items
• The Swing: its benefits, technique, teaching progression, and remedial drills
• The Get-Up: its benefits, technique, teaching progression, and remedial drills
• The Goblet Squat: its benefits, technique, teaching progression, and remedial drills
  
  
• HKC program design
• The three key principles of effective training identified by Russian sports scientists: continuity of the training process, waving the loads, and specialized variety,
• Ten program design tools for an unlimited variety of effective kettlebell workouts:
  • Rep Ladders
  • Weight Ladders
  • Time Ladders
  • Breathing Ladders
  • Reverse Ladders
  • Drop Sets
  • Super Sets
  • Timed Sets
  • Series
  • Active Recovery Exercises

As with the RKC, the HKC will be earned through diligent testing of each candidate. Besides having to pass the requisite pullup/flexed-arm hang test at the outset of the workshop, each HKC candidate will be evaluated for technical proficiency and teaching skills at the end of the workshop and will then be granted either a pass or fail.

RKC Instructor Certification now open for April 2010

Make the investment......
Make a plan.......
Get screened............
Meet with a RKC...........
& START TRAINING!

Take the first step now! Make the investment towards a better future! It will change your life!

Click the title above to save $1,000 of the registration price! You can also pay in 4 monthly installments!

RKC Day 2

Hello everyone! Hope all is well wherever you may be. Nikki and I have made it through day two of RKC and are still holding up well. Hands a little tore up, pretty sore but all in all we are doing good.

Today we covered the clean, press, squat, & snatch all with wonderful workouts following the technique portions. Many terrific drills learned to help clean up clients technique as well. Had a wonderful RKC dinner tonight where we got to speak with top instructors like Geoff Neupert, Delaine Ross, Heidi Rothenburg, Dr. Mark Cheng and of course David Whitley.

Last day toMorrow where we primarily test out, we demonstrate our ability to instruct & we have the grad workout. Will update everyone on our results tomorrow.

Bootcamp for Thursday June 18th

Nikki was in charge today as David watched. She did a terrific job!

Circuit: 45 on/15 off
Jumping lunges
Plank
T-push ups
Alternating rows

Then split into groups and did 5 round of the following. One person went right after the other:
20 swings
5 burpees
80 yard run down and back

Very tough workout!

Announcing: Pavel and Dragon Door's new, one-day, entry-level kettlebell instructor certification workshop

Hardstyle Kettlebell Certification™ (HKC™)



With Pavel Tsatsouline, RCK Chief Instructor, and Master RKCs Andrea Du Cane, Kenneth Jay, Brett Jones, and Mark Reifkind

Saturday, September 26, 2009
8:30am—6:00pm
St. Paul, Minnesota

Attend the HKC and leave with these major advantages:

A deep understanding of the true benefits of kettlebell training—for both yourself and your clients
A solid knowledge of vital kettlebell training safety procedures
A workmanlike grasp of the fundamentals of biomechanics—to ensure your clients move with perfect form and avoid injury
A grasp of the key HardStyle skills and principles of strength
The ability to competently perform the three key kettlebell exercises (the Swing, the Get-Up, and the Goblet Squat)
A "simple and sinister" set of extra exercises that are easy to learn, easy to teach and a great bonus for both you and your clients
The confidence you can now correctly teach the three essential kettlebell exercises—and troubleshoot common technique problems
The ability to write kettlebell training programs for athletes (GPP) and fitness clients in a private or class setting
And discover all this and more in the course of your HKC training:

Understand why mastery of the kettlebell swing is fundamental to high-level HardStyle practice
How to develop power through compensatory acceleration and overspeed eccentrics
How to train hip extension for back and knee health and athletic performance
How to employ bracing and neutral spine—for injury prevention, enhanced performance and optimal transmission of force
How to recruit the lat as a "core muscle" to improve the spine safety and glute strength
How to employ the plank as an effective assessment tool and a corrective drill
How to increase power with the biomechanical breathing match
A safe, effective modality for developing different types of endurance
Explosive training techniques for more effective fat-loss
The two-arm swing and corrective exercises
The concept of rooting and two key drills for developing it
The manual overspeed eccentric swing
The one-arm swing
The hand-to-hand swing
Russian relaxation exercises to enhance the acquisition of skilful movement


The two hundred year history of the get-up
The get-up as an assessment tool
The strength and health benefits of the get-up
How to correctly perform the get-up and teach corrective drills
How to move from mobility to stability, then from stability to strength—and why this progression is crucial for truly effective kettlebell work
The get-up, shoulder mobility and stability exercises. The role of the lat in shoulder stability and strength—and advanced lat facilitation techniques
How to employ and teach steering strength
The concepts of leakage and linkage—and their importance for effective kettlebell lifting


How to perform the goblet squat and corrective drills
"Strength stretching" for the hips
How to quickly teach professional technique in the barbell squat and deadlift with a special kettlebell exercise
How to overcome gluteal amnesia
How to most effectively stretch the hip flexors to dramatically improve athletic performance


Seven effective and easy-to-learn extra kettlebell exercises—to add variety and depth to your clients' kettlebell workouts


Understand the key components of general physical preparation versus special physical preparation
How to train athletes versus training the general population
Special considerations for training military and law enforcement personnel
Personal training versus class training
The essentials of effective kettlebell program design
As with the RKC, the HKC will be earned through diligent testing of each candidate. Besides having to pass the requisite pullup test at the outset of the workshop, each HKC candidate will be evaluated for technical proficiency at the end of the workshop and will then be granted either a pass or fail.

CLICK HERE FOR MORE INFORMATION!

Quest for RKC - Week 5 of 16

Hello everyone. This has been a very productive week for both Nikki and myself. We are still moving through the Enter the Kettlebell right of passage with our presses and even added double rack squats this week. We are currently on a plan of alternating single kb presses and double kb squats 1 week along with double kb presses and single kb squats the following week.

We were able to get in our turkish get ups twice this week as well as attend bootcamp 3 times this week.

Dave Whitley wants us to progress in our snatches to the point that when I show up to RKC I can do 200 repetitions in a 10 minute snatch test with a 24kg kettlebell (53 lbs) and to have Nikki to be able to to 230 snatches with a 16kg (35 lbs).

Our progression continued this Saturday to 200/230 snatches in 10 minutes. I performed 5 snatches on the L, then 5 on the R and then began again on the next minute. Nikki performed 6/6 on the minute. We went for 20 minutes total which got me to 200 and Nik to 240. We both felt very good following the workout and our hands felt pretty good.

Next week I will perform 6/6 and Nikki 7/7 on the minute until I get to 200 and Nikki gets to between 230 and 240.

What was absolutely amazing was that RIGHT AFTER THE WORKOUT Nikki decided she wanted to try to snatch a 24kg. And she did with really no trouble. She actually did 2 each side! I am such a proud husband to have such a sexy and strong wife!

Now Nikki and I are off to Vanderbilt to speak to a camp about "the core". We are going to teach the high school kids all about the "hardstyle" methods of the RKC and the plank and moving plank.

100th POST! Workout Tuesday 4/14

Nikki and I woke up early again this morning at 5am to get our workout in. There was a good chance that both Nik and myself will work late and not be in the mood to kick our butts, so we rolled out of bed and got to work for 30 minutes. Here is the workout we did Right of Passage style for Pavel and the RKC.

Circuit 1 - 10 minutes
-Clean and press ladder heavy 1/1, 2/2, 3/3 (means 1 rep Right, 1 rep Left, then 2 and 2, then 3 and 3).
-Followed immediately by clean and squat ladder 1/1, 2/2, 3/3
Repeat circuit as many times in ten minutes, concentrate on beautiful form!

Circuit 2 - 10 minutes
-Single leg deadlift light 1/1, 2/2, 3/3
-1 arm row light 1/1, 2/2, 3/3
Same rules as above

Circuit 3 - 10 minutes
-1 arm partner swings: 5 L arm/ 5 R arm then partner goes, 10/10, 15/15, 20/20
Perform as many rounds within 10 minutes.

Great workout!

Friday 4/3/09 Bootcamp Workout

Tough workout today so I thought I would share it with everyone.

Circuit ran 45 seconds/45 seconds/45 seconds then rotate to next station with a 45 second rest

Did 4 rounds. Matt & Dennis did a good job on this one!

Group #1
1 arm row R
1 arm row L
Plank

Group #2
Half kneeling press to TGUish stand R arm/R Leg
Half kneeling press to TGUish stand L arm/L leg
Kettlebell swings

Group #3
Forward Lunge R leg(I did the Prisoner lunge like Sandy Sommer would say)
Forward Lunge L leg
Push Ups

Everyone have a great weekend!

Getting Started with Kettlebells

If any of you might be interested in getting started with training with kettlebells there are a few options to consider.

1. The best option is to look onto Russian Kettlebell Website and search for instructors in your area where you can train with the best.



2. If #1 is not an option you can also purchase the Men's Russian Kettlebell Quick Start Kit &/or the Women's Russian Kettlebell Quick Start Kit. The package includes a kettlebell, enter the kettlebell book (a must have) and the enter the kettlebell DVD. The Women's starter kitgets all the above but they get the new Kettlebell Goddess DVD instead of the enter the kettlebell DVD.

Let me know what you think and if you have any questions, Nik and I are always here to help and if we cannot answer the question we can pass it on to our RKC, David Whitley.

Kettlebell Bootcamp #15

You would not believe it but I am squatting much better since KBBC #14 where we worked on improving Nik and I's squatting pattern. Too cool.

Great bootcamp today. Hit the strength in a circuit set and then followed by an "ass kicking" with swings.

• Warm up 5 minutes including spinal wave and the pump
• Circuit in groups of 2 people, 30 seconds on and 20 seconds rest while changing stations: station 1: push ups, station 2: v-ups, station 3: renegade row, station 4: deep body weight squats. Performed 3 rounds
• Kettlebell swing ladder w/partners: Each alternates performing swings: 10 swings, then 15, then 20 and repeat. Do as many ladders as you can in 12 minutes. I believe Nik and I did 5 rounds total. That is 225 swings in 12 minutes for each of us. A new achievement for us: Nik performed the ladder with a 16kg KB the whole time while I did 24kg KB. A new personal best for each of us.

Everyone have a terrific weekend and stay active!

KB Bootcamp #13 (week 5)

Great class again today.  Today was more of a technique component which I agree is essential to make sure that everyone reviews the very basics of kettlebell exercises.  I was surprised to see that my Turkish Get Up and Swing could still use some work.  This tells me that I should not be practicing other "sexy"  kettlebell tricks until I can get these two movements down.  If I can't perfect these first, then I will be unable to perform the more demanding lifts later on.  

Today in class:

• Warm up for 5 minutes including "the pump"
• Get up practice 1 rep each side
• Partner Turkish Get Ups 1 rep each side then partner goes for 10 minutes
• Kettlebell Swings that ended up turning into the "carousel of pain"  30 seconds swings with 20 seconds rest for 11 rounds

40 minutes & 400 calories later we were done.  Also on another fun note, Nikki and I ordered our first set of actual kettlebells!  I can't wait for them to arrive so I can perfect my Turkish Get Ups and Swings.  

Kettlebell Bootcamp #11 (I know how to SNATCH now!)

Yes, go ahead and laugh. I did too. Everyone does when they hear the word "snatch". All in all though Nikki and I had a terrific bootcamp this morning. I did not think we could top the rough, kick ass workout we got last night, but my wife and I left bootcamp today with a huge sense of accomplishment. Cause know we have learned the kettlebell snatch, probably wasn't the prettiest of snatches but we did them and our forearms are free from bruises.

The first time Nik and I met with Dave I told him that I have seen the kettlebell snatch but was not familiar on how to do it. He had me try and rep and "WHACK" I popped my forearm so hard I was rubbing it for a week. He told me that he would get me to doing pain free snatches in the near future. Low and behold I banged my forearm up really good with a 12kg kettlebell 4 weeks ago and today I snatched a 16kg kettlebell 15-20 times today and walked out with no bruises and pain free, David is no liar.

Here is the workout:

• Warm up which included spinal wave and "the pump"
• KB squat to press from rack position 15 sec, 15 sec rest then other side 15 sec x 3
• Burpees followed by KB orbits (at least that is what I call them) around our midsection 30sec each then repeat x 2

Then David educated us step by step the art of the kettlebell snatch:

• practiced "pulls" both sides x5, repeated 3 times
• 3 pulls followed by 1 snatch (pull then punch at the sky), then continued with 5 more snatches, then switched sides: performed this 2 times each side
• one arm swings for 30 seconds, 30 second rest
• 3 one arm swings to snatch, continued to perform 5 more snatches, 30 second rest then switched sides

All in all around 43 minutes of work and 599 calories later. Heart rate got up to 185 during snatches. Notes: need to keep my damn opposite hand off of my thigh! Got in trouble 3 times, my bad gang. Ended up finishing my snatches with the opposite hand behind my back. Probably not the best snatches in the world, but damn it feels good to be able to perform a snatch. Need to keep practicing and cleaning up my swing, this will help me to perform a much better snatch!

Kettlebell Bootcamp #10

Kick ass day today in KBBC. Dave just returned from Japan where he instructed a kettlebell seminar and basically stepped off of the plane and headed over to teach class. Nikki and I went to an evening class this time due to the fact that Nikki has to go to work early on Friday.

• Circuits of alternating dumbell row, push ups, goblet squats (I believe we went 30 seconds exercise and then 15 seconds rest) x4

• After a quick break we did double arm kettlebell swings for 30 seconds and then 10 second rest x5

All in all we did only around 30 minutes of work, but my heart rate shot up to 185 and I burned 400 calories in that time. Let alone how many calories I am going to burn (one article states up to and maybe over 38 hour increase in calorie burn) since I combined weight training in a format that gets my heart rate to go at different levels.

After class I wanted to video myself performing a turkish get up to show everyone what we are doing when they hear about the turkish get up. David was so gracious as to stick around and watch to make sure I performed it correctly and then jumped in and gave step by step instructions. Thanks so much Dave. Your class and your instruction is top notch! Here is the video with instruction first and the full get up second.

Kettlebell Bootcamp #9

Two full weeks performed of kettlebell bootcamp.  Already had three comments this week of "have you lost weight" which is always welcomed.  Feeling stronger as well.  Nikki bought me as a pick me up when I was a little down in the dumps a cookbook called "Gourmet Nutrition 2.0".  I am so stoked about the cookbook as it comes from the precision nutrition line.  This is where the pumpkin pie bars came from.  We are going to try some recipes this weekend and I will report back next week.

As for the workout, after quick warm up:

• Circuit of body weight lunges, kettlebell presses, and one arm bent over rows (30 seconds R  side, 30 seconds L side, rotate to next station during 30 seconds rest)
• Kettlebell swings (45 seconds on, 45 seconds rest)  did 6 rounds I believe

40 minutes later and 460 calories torched, more of a strength portion today which was different since we went high on endurance last two sessions.  Still max heart rate got up to 175. 

Kettlebell Bootcamp #8

Today was a bit different today.  Dave was out of town in Japan doing a kettlebell workshop, so Dennis was are replacement instructor.  Today we re-learned the turkish get up, and learned a new spin on the swing, the 1 arm swing.

After warm up 5 min, we followed with:

• Turkish get ups, 1 rep, alternate sides for 10 min
• Goblet squat (also called steering wheel squat) with kettlebell followed by 5 push ups then repeat for time (I believe we did 10 minutes or 5 or 6 rounds)
• 1 arm swings with partner (1 person swings while the other rests) 10 swings each arm, then 12, 14, 16, 18, 20 and finally one last set of 10 each arm.

All in all we did around 10 getups each side, 50 or 60 squats with perfect technique, 25-30 push ups and a total of 200 swings. 45 minutes, 570 calories later and my heart rate reached a max of 183.  

Kettlebell Bootcamp #7 (Week 3)

Today was a rough one. You wouldn't think that way if I told you all we did today was push ups, squats and kettlebell swings.

• Warm up 5 min
  
• Ladder (2 teams, 3 rounds) of push ups then sumo squats with kettlebell at chest level, beginning at 1 rep, 2, 3, 4, 5.  Other team not performing reps in up push up position or in down position of sumo squat with butt towards floor and chest tall
• Then performed 5 push ups and 5 sumo squats all together
• 10 push ups and 10 sumo squats all together
• Kettlebell swings 11 rounds at 30 second swings with 30 seconds rest
• final round of swings for 60 seconds total (I call it the ass kicker, literally!)

All in all we performed 60 squats with weight and 60 push ups, we improved squatting technique with the use of the kettlebell and did planks during our rest times.  I am guessing we did over 200 kettlebell swings in that time as well.  

40-45 minutes total, 800 stinking calories later!  

I also have an upcoming surprise and will try and get some new pictures up as well!

If you would like to see what some of the kettlebell exercises are like.  David Whitley has some videos up on his website.  http://irontamer.homestead.com/video.html

Kettlebell Bootcamp #6

Nik and I drug ourselves out of bed and headed out into the rain for bootcamp.  Thank God we have a shelter type area where we can do the bootcamp and stay out of the rain.  

After warm up we did:

Circuit #1 (4 rounds)

-Kettlebell squats holding kettlebell at chest position (almost like a front squat)

-1 arm rows (each side)

-push ups

Circuit#2 (3 rounds)

-push presses (each arm)

-Static lunges (each leg)

Last circuit (termed the "CAROUSEL OF PAIN")

-Everyone got into a big circle with their kettlebell.  We did KB swings for time and then rotated to the next kettlebell.  (20 sec on, 30 seconds off).  There were 10 total kettlebells in different weights we ended up swinging.

ALL IN ALL 46 MINUTES AND 634 CALORIES LATER!  WE DID NOT EVEN RUN TODAY BUT MY HEART RATE WAS LOWERING AND SPIKING EVERY MINUTE.  (HR high of 178)

Kettlebell #4-Week 2

We are now in week #2 of kettlebell bootcamp.  We are very happy with the workouts as we are working on strength, power, cardiovascular systems and fat loss.  Here was todays workout.

-Push up ladders with partner.  One person performs push up while other stays in plank position.  Ended at 5 reps.

-Deep squat ladder (2 rounds to 5 reps max) with partner.  One person comes up from squat position and back down while other person stays in downward squat position

-Kettlebell swings for time with 1/2 rest (example 30 sec swing/15 sec rest) performed for 10 minutes

Max heartrate was 178, calories burned was 491 on my watch.  Very pleased with the workout and how I feel afterwards.  

After the class Nikki and I decided to film each other doing swings, our instructor David saw what we were doing and came over to help que us.  He also performed some swings for us to compare ourselves to.  I am noticing that I need to hinge at the hips more and David gave a great que for activating my abdominals during the swing: "pull your sternum to your pubic bone".  He stated that he was pleased with how are technique is progressing but we just need to keep practicing to perfect the technique.

Let us know what you think!