Articles

Interview: Andrea Du Cane on the 2016 Dragon Door Health and Strength Conference

Q & A with Dragon Door Author, Andrea Du Cane about her upcoming presentation at the 2016 Dragon Door Health and Strength Conference Secrets of The Windmill: A Deep Dive into The Athletic Benefits of This Remarkable Yet Under-Utilized Exercise Dragon Door: Why are you a big fan of the windmill, and why do you think we don’t normally hear about this exercise much? Andrea Du Cane: I think it’s not so much that we don’t hear about the exercise, I think that it's misunderstood. I think people tend to not fully understand the purpose of the windmill, its uses, or how to perform...

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The Importance of Movement: Simple Strategies To Add It To Your Life

I just had an eye opening experience that gave me a new appreciation for the importance of creating an ageless body. I recently had minor surgery, and for about 3 days afterwards I moved like a very elderly person. Needing help to get up and down the stairs and in and out of chairs. I thought, so this is what it’s like to not have the strength or mobility to live a “normal” life. Thank goodness this was only temporary, but for many people it’s their life. I truly believe we have the ability to control much the aging process. There...

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Abs: So Many Ways To Train Them – myths and truths

In the pursuit of getting a “six pack” or even flat abs, I’d like to touch on a couple of myths and provide some sound information. First of all, getting a six pack requires more than just abdominal crunches or planks. The most important element to getting a six-pack is diet. Yes, I know, no one wants to hear it. We all want to believe “spot reducing or target training” alone with give us those washboard abs. It just ain’t going to happen without a proper, low carb and calorie restricted diet. So if a six-pack is at the top of...

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Kettlebell Workouts: A completely unique total body workout

A number of years ago I wrote an article for Twin Cities Wellness introducing and explaining Pilates as a fabulous fitness program. I still believe in Pilates and continue to teach classes. I now want to introduce you to a new and completely unique total body workout. That's a tall order, an all-in-one fitness program. It is very rare to run across a completely new and different form of exercise--one that includes strength training, muscular endurance, cardiovascular health and fat loss, in one workout! The Russian kettlebell is a time-tested system of strength and endurance training. I would like to...

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The Goddess Workouts

Act it, Live it, Look It, Be It, Feeeeeel It! How to Be Every Inch A Goddess, Look Like An Immortal… And Feel Like Heaven By Andrea Du Cane, Senior RKC I have arranged for These Six Powerful Kettlebell Goddess Workouts to Destroy the Pitiful Earthling in You and Replace it With a Bona Fide Godly Bod. Just DO the darn things and I personally guarantee your results.” —Zeus, Mount Olympus So…which Goddess do you want to be today? There is finally a simple way to become the Goddess you’ve always wanted to be. My Kettlebell Goddess Workout DVD helps you...

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The Single Rep Dead Stop Swing, Clean, Snatch Workout

As I travel around teaching HKC and RKC’s, I notice a common problem (theme – challenge), the sloppy start/stop of a Kettlebell ballistic lift. Imagine this scenario: someone is getting set up to swing; it doesn’t matter if it’s 2-handed, single arm or double.  They get over the Kettlebell, lift it up, and rock it back a couple of times between their legs and THEN swing it back far enough to load their hips and explode up. What’s wrong with this picture?  The set-up was not correct, was not focused nor was it properly executed. There must be an intention and...

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The Problem With Knees (Or “why” the knees give us problems?)

Ask anyone over the age of 30 if they have ever had knee problems and the likely answer will be yes. Knee pain is one of the most common complaints among all age groups, athletes and fitness/lifestyle backgrounds. One of the reasons for the vulnerability of the knee, is the way the knee is designed. It’s a hinge joint held together only by ligaments that connect the femor (thighbone) to the tibia and fibula of the lower leg. These lower bones connect the knee to the ankle and the femor connects the knee to the hip. There is...

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Health & Fitness Q&A With Andrea

It is wonderful getting so much feedback from people asking all sorts of questions. I always enjoy the opportunity to share experience and knowledge with so many great people. We are all on the same journey; we just sometimes take different paths. So the first question I’m going to address is a question from LH: “One question that I have for you is…although I do have a six pack, I seem to have extra baggage in my lower tummy. I do quite a bit of ab workouts and think that I eat fairly well/healthy. It seems like a never-ending battle. Are there...

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Shape Really Does Matter: How body types affect your or your clients’ training

I remember early in my Kettlebell teaching career, I made the comment in class to “rest your elbow on your hip bone”. A couple of people in the class looked at me funny and then proceeded to slouch down with a flexed spine. I looked at them and realized it was literally impossible for them to touch their elbow to their hipbone without sacrificing their back. I have a relatively short torso in relation to my legs and arm length so it was easy for me to do that while keeping my core and back braced and strong. But someone...

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Painful Elbows? Look at Your Technique

I can’t count how many people I run into, that have elbow pain and had to stop or back off their kettlebell or pull-up training. I’m sure you know someone who has developed pain in the elbows after working up to heavier cleans and snatches or just more volume. Perhaps they have just started Convict Conditioning or some other body weight program and then find they have to back off due to elbow issues.  Maybe you have encountered the same problem at some point during your lifting career. Unfortunately, this problem is all too common these days.  Chalk it up...

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