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Instructor Profiles

pullup24 for iron maiden

mc schraefel


United Kingdom
10 out of 10 (45 reviews)

about mc


I hold an interdisciplinary PhD and do research in human factors, connecting computers and human beings, and look mainly at quality of life: how to help people connect with the resources they need to achieve their goals, working on where what we know about neurology and movement can connect with wellbeing, creativity, innovation and discovery.

I work with a range of athletes (if you're moving you're an athlete): from people who sit at a desk all day and, from the pallor of their skin, rarely see the sun to competitive athletes. I've also worked with the elderly who have reduced movement and mobility (we're never too old to gain muscle or improve joint function).

Website/BlogsIthese are

blog and about coaching with me:

youtube channel is

twitter is



Coaching Philosophy
Change is challenging: whether you've decided to start out on a health program to get stronger, lose weight, or to improve at your sport, it takes a lot of thought and commitment to develop and then carry out a plan that will get you to that goal. Sometimes spending even one session with a coach can help tune that process to save you time and money and ensure you get the best progress for your goals and within your constraints. My goal is to work with you to find the best path for you to achieve your health goals.

Kettlebells from Scratch: If you're new to kettlebells and would like to learn the fundamental moves - the Swing, the Turkish Get Up, the Snatch, the Clean and Press - this is kettlebells from scratch. Here's some free advice, though: if you're interested in Kettlebells - maybe have your first one, and can't wait for an instructor to start: get Pavel's Enter the Kettlebell. It's an excellent starting program no matter if you're just starting with fitness or are an accomplished athlete. When you've read/watched this great tome/DVD and want to make sure you're on plan, and ensure you have as Pavel says, perfect form for perfect reps, let's talk.

Kettlebell Tune Up If you've been swinging KB's for awhile and would like to check your form, kettlebell tune ups is just to check your form and make sure you're getting the optimal efficiency for optimal and safe performance. If you're an athlete, you know that even small improvements in form can mean significant performance improvements.

Kettlebell Coaching If you'd like to build a program just for you where you have several in person coaching sessions close together to get your form up to speed, with follow on tune up sessions spread further apart, KB Coaching is a plan to help you find your track and keep with it.

Movement Coach We are always moving, whether it's sitting at a desk typing on a keyboard or running up the stairs or swinging a kettlebell. Sometimes there are wee issues that affect our ability to move freely: we can't touch our toes; one side feels more flexible than the other. One knee gets sore when walking or a shoulder hurts when seated too long. Each of these issues can have an affect on everything from our general energy level to our ability to make progress in an athletic endeavor; research has shown that asymmetries in athletes have the highest correlation to injury. Whether you are in pain or just want to optimize your movement to maximize the effectiveness of your training, a movement assessment will give you knowledge to improve your progress towards your fitness goals.

Other Services

  • Mobility work - if you are regularly seeing a chiropractor, osteopath, physiotherapist, acupuncturist or other manual therapist, learning some of these mobility patterns to take care of yourself may well alleviate the pain and reduce the frequency of those visits.
  • nutrition planning/coaching: as goals are met, new goals come on board. Getting your nutrition right to support your goals is a huge part of athletic success.
  • Program reality checking: for when you've developed your own program and would like it reality checked to see if it's optimized for your goals,
  • online consultation: for those who may want long distance support, or who would like email based support between tune ups.


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10/10 Amazing!
By Grant Hayes / London, UK

After re occurring neck/shoulder problems for the past 10 years from kickboxing and martial arts, and endless visits to physio,accupuncture and other alternative treatments I decided to go and see m.c z health master trainer to see if she could fix any of these re occurring issues. Arriving down to see her I was pretty much like the tin man with limited shoulder and neck  mobility.  After we had gone thru all the history and done afew walks and some drills for other issues when I re tested the neck and shoulder I had more range in both than I have had in the past 6 years. I highly recommend m.c for any type of guidance/training , only trust in the best.

10/10 An A for mc
By Roger McCarthy / Bracknell, UK

The good doctor mc schraefel is as keen a student of human performance as she is it's excellent teacher.

Her sphere of knowledge is forever expanding, but the great plus for coaching clients is her ability to distill & convey such a wealth of information & diverse techniques down to instant, relevant & effective application.

And don't let all the letters after her name fool you; she's as skilled in practice as theory.

Bottom line: work with mc & both your body & brain will benefit.

10/10 Kettlebells and Z-Health
By Claire Booth / Bracknell, United Kingdom

I had the great pleasure of participating in a workshop with M.c. It was extremely informative and brilliantly delivered by M.c, her knowledge is so extensive. It made all present look at the way the body works and how it responds to training very differently, making people realize how the nervous system effects exercise, and also when it is time to put the bell down! Over training can be a big issue with some people and the drills and tests used let you know when you have done enough!
Some simple and effective drills were shown for joint mobility and it made all present appreciate how and why joint mobility is so important and how it has a positive effect on performance.
Thanks M.c for a great workshop!

10/10 Brilliant insight into technique improvment
By Claire Wilson / Bristol, England

Mc was clear an methodical in her approach to teaching us how every part of our body mechanics, visual, structural and nervous system all have reactive and effect how we perform the theory of test and re asses has been invaluable in moving toward better technique in the kettle bell repetitions......Bravo MC!!

10/10 Exceptional!
By Peter Luffman / Bristol, UK

I would fully recommend mc, she has a great ability to deliver information with an easy going and relaxed style, I learned a hell of a lot and have drills and test's to apply instantly to asses whether I am improving, staying the same or getting worse. If you get the chance to work with her I strongly recommend that you do.

10/10 MC The globetrotting all in one coach .
By Bob Ross RKC / Flagstaff AZ.

I was talking with some USAF Academy cadets last year about kettlebells and dragondoor.They mentioned that they enjoy reading all of MC'S post.Little did I know then, that I would meet her in a few weeks and would be training with her and still do.MC brings alot of impressive creditionals with her [RKC 2,Zhealth,CK-FMS,to name a few] .She is also very informed on strength, conditioning has an eye for coaching and is able to communicate that to the clients very well.MC would be a wise selection for a QUALITY all in one coach.

10/10 Thanks MC
By Chris Skeats / Nottingham UK

I would just like to say thanks to MC for the support she gave us all at the HKC in Southampton. I was very nervous about coming as I do not have a sporting or training background. Alongside that I walked in and found I was the only woman doing the course (a little, middle aged one too).
However MC was great, she was really welcoming and very positive. Her advice was informative and really improved my form. She encouraged when I needed it but stopped to correct when I needed to.

I had a great day and learnt a lot. Thanks MC

10/10 HKC - Southamton. June 2010
By Damien McErlean / Belfast, Ireland

I had the priviledge or meeting MC at the HKC course in Southampton.
I found her attention to detail above and beyond anything I had experienced before.
MC's vast knowledge of movement and kinesiology was invaluable in applying corrective exercises and perfecting a 'victim's' form.

Her passion for kettlebells and her personal interest in ensuring perfect technique for an exercise was very refreshing.

Being critiqued and examined by MC on the KB one-arm swing, TGU and goblet squat was daunting but due to her eagle eye my abs are now braced on every swing and my get up is no more 'a bit wimpy':-)

Thanks MC!

10/10 A trip to the HKC.
By The Annihilator / Nottinghamshire UK

After hearing about the first HKC in the UK, I literally jumped at the opportunity to attend. Having trained for 1 year and a half with kettlebells, one year of that under the direction of an RKC, I thought that having the experience and the knowledge to be able to correct not only my form, but others as well, would be a great idea to help prepare me for the possibility of a career in the RAF. The physical exercise being the obvious, but along side that being able to lead a client and decide for them the best possible way to achieve their goals.

Before I even met MC, she was in contact with me through email, giving me information about the day, what I will need to bring and what not, along with how to get there and where I could stay if I needed an over night stop (which I did).

On the 6th of June I met MC at the field where the HKC was held, upon greeting her she shook my hand, to my surprise she had a grip of steel, (that's what high repetition snatches do for you!) and to let you know I train grip along with nail bending and I thought I had a tough grip.

During the day MC would observe my performance and would recommend correcting this or that, passing on her vast knowledge onto myself. Be it demonstrating one of the movements or corrective moves she showed excellent charisma and professionalism, then observing with patience began correcting or congratulating on the technique in question. I observed her moving round the group passing on her knowledge, expressing that she has a very good perception of what needs correcting and what doesn't. This also shows she is very capable of working with many different types of people.

On that note MC is highly recommended, as an RKC but also as someone with knowledge about the fitness industry, you can find a lot of information from her blog at:

To end this note, I will never forget that handshake.

10/10 Quality over Quantity .........
By Phill Hunt / Coventry UK

Having just completed the HKC in Southampton and now having had time to reflect I would like coment on the following; This was the first time HKC has come to the UK, this was a truely outstanding day from the very start to the goodbye at the end of the day. MC was there to meet and greet every one and this was a great way to start the course. The setting was good and although MC had no control over the weather this was great too. Along with all the other Instructors this was a great day organised by MC. MC had time for everyone and was very good.

Thanks for a great introduction to HKC.

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A College Strength Coach
Puts Kettlebells to the Test
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Another View on Isolation Exercises

Apr 24, 2007 05:24 PM

Leg extensions, Leg curls, Calf raises, Leg press, Lat pull-down, Bicep curls, Tricep extensions . . . who in their right mind would continue to do these ridiculous exerc [...]

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My Training for the Master Of Sports

Mar 20, 2007 10:01 PM

Over Memorial Day Weekend in 2006, I achieved the rank of Master of Sports (MS) in Girevoy Sport and the NAKF Nationals. Although I?m very happy with that accomplishmen [...]

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Detail Oriented Kettlebell Training

Feb 22, 2007 06:10 PM

Straighten your wrist, lockout your elbow, suck in your shoulder, tighten your glutes, finish your hips, pressurize. These are just a few things I say over and over wh [...]

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Functional Firefighter Fitness

Jan 24, 2007 01:45 AM

Firefighting and Emergency Services work places very heavy physical demands on a person. The nature of shift work requires long hours on duty, probable sleep deprivation [...]

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Beyond the Template is the Promised Land

Jan 04, 2007 08:46 PM

The reasons to follow a training template have been well documented; however, all too often a lifter can become so absorbed in the program that they ignore their own bo [...]

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The Evolution of Westside Barbell Training - Part II

Dec 22, 2006 06:48 PM

A Sample Routine Let?s look at the squat/ deadlift and how this might work. Say you are built for the DL with a shorter back and longer legs and arms and can tolerate [...]

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Barbell and Kettlebell Complexes to Take Your Body to a New Level of Hardness and Conditioning

Dec 15, 2006 06:03 PM

If you?ve never heard of ?complexes? before, the basic concept is that instead of repeating the same exercise for multiple reps to complete a ?set?, you sequence one rep [...]

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The Evolution of Westside Barbell Training

Nov 28, 2006 08:10 PM

Part I One of the great joys I have is being able to speak and learn from top coaches and training minds such as Louie Simmons and Pavel Tsatsouline. During one of m [...]

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My Quest for a 700lb Deadlift

Nov 16, 2006 12:42 AM

   My name is Lance Mosley and in this article I will be discussing my training, exercises and various things I did, on my way to achieving a 700lb deadlift. I [...]

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Weapons in the Arsenal:

Oct 16, 2006 04:02 PM

For those of us who work in law enforcement, reality is pretty simple. As emergency responders we run towards danger instead of away from it. Be that danger a natural dis [...]

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So, you wanna press the Beast?

Jul 19, 2006 02:47 PM

September 2005 RKC I went out to be an assistant instructor and gave the first ever beast challenge a whirl. Only completed the pull-up, but knew the press and pistol we [...]

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Pullups for a Bigger Bench

Jun 22, 2006 06:13 PM

Amongst competitive bench pressers it is no secret that big strong lats make it easier to drive heavy weight off your chest. Of course, there are many lat exercises to c [...]

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Converting to Sumo Deadlifting: How I made it work for me.

Jun 06, 2006 02:29 PM

Deadlifting is one of the oldest and hardest exercises around. It's very simple; you just pick the bar up off the ground and stand up with it. Well, you would think t [...]

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How to Stay Strong While Training for an Endurance Sport

May 24, 2006 03:00 PM

There are sacrifices we all make to train for a chosen sport. We set goals for ourselves and chart out our course for our practice to hopefully ensure success. This pr [...]

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Kettlebell Training for Special Needs Kids: A New Twist on "Integrated" Training

May 10, 2006 04:46 PM

Like most families, we're busy. We need an effective fitness program that we can easily integrate into our routine and follow consistently for the long term. For us, ther [...]

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A Prelude to a Swing

Apr 28, 2006 05:00 PM

There is no argument that the swing is the fundamental move of kettlebell lifting. It must be learned before moving on to the clean, snatch and other important lifts. So [...]

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Frank Shamrock’s Kettlebell Training

Apr 11, 2006 01:27 PM

Yet another Mixed Martial Arts DVD had arrived from Netflix and my wife wanted to know what was going on. "Why are you watching so much of that?" she wanted to know. "I'm [...]

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Gymnastics, Posture and Injury

Mar 27, 2006 03:15 PM

It?s one thing to be able to get into the body position your sport requires in order to compete well. It?s another thing entirely to live there. This is especially true f [...]

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Scientific Evidence For The Russian Kettlebell In "Fixing Bad Backs"

Feb 24, 2006 11:18 PM

Anyone who has become a kettlebell devotee is aware of the testimonials purporting that training with the device ?fixes bad backs?. Others have had direct experience wit [...]

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Kettlebell Training for a High Quality of Life

Feb 16, 2006 03:17 PM

Strength training with Kettlebells is an integral part of the equation for health maintenance and a high quality of life. Recently, articles in USA Today stated that ?t [...]

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How to Max the Marine Corps PFT

Jan 18, 2006 03:27 PM

For the purposes of this article, all training mentioned will be limited to a 12-month period from August 3rd, 2004 until August 10th, 2005. In the middle of June 2004 I [...]

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Advanced Kettlebell Techniques: Part I

Jan 09, 2006 03:49 PM

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How To Stop Being The Average American!

Jan 09, 2006 03:45 PM

Break Out of Your Box! The average American lifestyle goes something like this: We drive to work in a box, we sit for 8 hours inside a box (affectionately referred to [...]

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My Philosophy of Kettlebell Training

Nov 29, 2005 02:39 PM

My philosophy of kettle bell training is quite simple ? to have as much fun as possible while getting yourself into the best shape of your life! I believe that kettlebel [...]

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The Kettlebell Jump Start for Couch Potatoes

Nov 01, 2005 01:07 AM

You know who you are. You?re the guy who has a tough time putting on your shoes, walks through the mall wear you out, and you suffer from chronic aches and pains. The e [...]

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The Ab Wars

Oct 11, 2005 02:27 PM

One of the hottest debates that still lingers in the fitness/rehab and sports performance industries is that over the correct use of the abdominal wall during movement an [...]

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Core stability: "Fascial raking" to stimulate abdominal wall activation for ultimate performance

Aug 01, 2005 02:00 PM

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Developing the Hanging Leg Lift

Jul 18, 2005 09:48 PM

Hanging leg raises are an essential component in my athletes? training program. However, executed correctly, this exercise will be beyond the reach of most beginning o [...]

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Super Stiffness

Jun 22, 2005 11:41 AM

At a gymnastics or martial arts meet, or at a weightlifting competition, listen to the coaches advice to the athlete ? Stay tight! This means to maintain stiffness. Being [...]

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How to Bent Press

Jun 10, 2005 12:52 PM

I thank Adam Hinson as the photographer and Karen Nashatker as the 109 lb. weight. She was harder to press then I thought ?cause she would not stop moving [...]

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How to Reach the Spetsnaz Standard

Jun 10, 2005 12:35 PM

The meat and bones of this article is about reaching the Russian spec-ops pull-up standard of 18 dead hang pull-ups with 10kg attached to you. I'm sure that there are [...]

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Combat Grappler Interview with Coach Ethan Reeve

Mar 24, 2005 01:49 PM

Ethan Reeve Head Strength and Conditioning Coach Ethan Reeve is in his third season at Wake Forest, coming from Ohio University in February 2001 to guide the Demon D [...]

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How to Solve Your Training Problems with the Law Enforcement S.A.R.A. Model

Mar 24, 2005 12:53 PM

"Man is at his highest plateau of intelligence when put to the task of solving problems. Without the challenges of solving problems we stagnate and become complacent. W [...]

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My Favorite Girevoy Sport Assistance Exercises

Feb 21, 2005 07:40 PM

When I ordered my first kettlebell in January 2002 it was completely unfamiliar to me. I had never seen one used and certainly never hoisted one. I justified the kettle [...]

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How RKC and PTP Training Have Made Me a Competitive Swimmer Again

Feb 07, 2005 01:47 PM

Just recently I had a competed on Master?s nationals swimming competition and had placed 4th in my age group. The placement sounds impressive but that had been out of 6 [...]

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Kettlebells for Surfing Strength and Muscle Endurance

Jan 12, 2005 12:41 PM

Matt the Wave Rat. This article will not directly address agility, balance, or explosiveness, although the dynamic nature of the exercises below will definitely enha [...]

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How Kettlebells Have Made Me a Better Royal Canadian Mountie

Nov 23, 2004 03:37 PM

I attended the RKC certification workshop in April 2004 and it benefited me in numerous ways. First of all, kettlebell training has improved my work life. I am a police [...]

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How Qigong Can Help You Relax Out of Stress

Oct 20, 2004 07:18 PM

Our birthright is to swim in an ocean of pleasure and harmony, luxuriating in the rolling swell of life. As young children?if we are fortunate?we live that birthright. We [...]

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Training with a Back Injury

Oct 20, 2004 06:05 PM

I think it was Rousseau who said that Man's biggest problem was that he wasn't content to simply sit tight and stay in his room. Rousseau probably dressed that up a bit, [...]

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Building an Olympic Body through Bodyweight Conditioning

Oct 20, 2004 06:00 PM

We have all seen them on television during the Olympics; these powerful men performing amazing skills with ease and grace. Watching them perform the question inevitably [...]

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The Three Muscle Energy Systems and How to Train Them

Aug 16, 2004 04:12 PM

Our muscles have different biochemical requirements according to our chosen activities. The energy we get to jerk a couple of 2 poods, wrestle, or XC ski comes from enti [...]

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How to Power through a Kettlebell Military Press Plateau with ‘The Rack’!

Jun 22, 2004 01:46 PM

If you've hit a plateau in your pressing movements and need to break out of your rut, you might want to try The Rack. During the Spanish Inquisition, the rack was a tort [...]

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The 70% Volume Cycling Method

Jun 02, 2004 12:56 PM

Recently, being the mad doctor that I am, I've been playing around with a different way of cycling for the impatient-gotta-have-it-all-now-type of lifter. It comes from t [...]

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The Gunslinger Kettlebell Circuit

May 04, 2004 01:38 PM

The Gunslingers of the Old West felt confident going into a shoot-out knowing they had a pair of 45s on their belt. So too, will you feeling confident after training for [...]

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How to Work up to a 135-Pound Barbell Side Press

Apr 15, 2004 02:58 PM

Arthur Saxon, Eugene Sandow. Paul Anderson. Herman Goerner. All of these vintage strongmen possessed amazing strength. Although each had his own tailor made train [...]

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Tension, the Key to Strength

Mar 18, 2004 10:27 PM

Tension is simultaneously one of the most important and the most overlooked aspects of strength training. It is certainly what separates Pavel?s training and techniques f [...]

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Form a fitness plan

Mar 01, 2004 10:40 PM

Do you have a fitness goal? I believe that it is absolutely essential to have a target or goal when it comes to improving your physique. It?s such a clich?, but compl [...]

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The TFT Leg Dynamics Warm-Up

Feb 12, 2004 03:58 PM

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How to Activate "Survival Reflexes" for Improved Strength

Jan 26, 2004 11:03 PM

When you see all the fancy cars exiting the ?drive through? at McDonald?s, it may appear fictitious that we homo-sapiens evolved over millions of years in the wild and th [...]

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20-rep Super Squats for Kettlebell Pressing Power

Dec 10, 2003 06:13 PM

I have been an avid user of PTP (Power to the People!) style training and KB?s for almost two years now. I was mostly fat and pretty weak and weighed 230lbs. when I firs [...]

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Travel Strong with Jump Stretch Bands

Oct 28, 2003 05:08 PM

During those times when we're forced to be on the road, away from family and friends, it often proves boring to endure the long hours in a hotel or motel. In my case, I l [...]

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Liberate Yourself From Classical Weight Training

Oct 28, 2003 04:50 PM

Director, During my recent talks in Bellaria Italy, a theme developed which reflects what I consider to be a problem in the way that most people think [...]

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Infantry Physical Training & the Much Maligned Push-Up

Sep 26, 2003 03:13 PM

To many Party members the push-up is often persona non grata. Pavel doesn?t like them, and if you read the posts on, neither does the Party. I should clari [...]

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My Smolov Squat Experiment

Sep 11, 2003 10:35 PM

I've always thought that I'm pretty much game for anything as far as my training is concerned. I've tried many different training protocols including HIIT, Dinosaur, tr [...]

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Countdown for Big Gains:

Sep 11, 2003 10:30 PM

What is the appropriate ratio of volume and intensity? How can you build limit strength, muscular endurance, and hypertrophy all at the same time? What's a good way t [...]

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Soldier Care Tips

Jun 23, 2003 08:21 PM

A young soldier going to selection asked about some preparation tips. The more I thought, the more I remembered. I began to realize that some of this was in the categor [...]

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Hanging Leg Raises: Get a Leg up on Strength

Jun 19, 2003 05:02 PM

Firstly let me start out by saying I love Janda sit-ups but there is a problem that I face with these. I cannot do them due to the simple fact of not owning an Ab Paveliz [...]

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The Deadlift: Form Replaces Fear

May 13, 2003 08:17 PM

The Unofficial FAQ Over the years I've heard many people say that deadlifts are the worst thing for your back, or if you're going to do them you'd better [...]

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Rest - Pause 3 x 3

Mar 16, 2003 08:15 PM

To us hard-core American Combatives practitioners, very little matches the exhilaration of hearing John Kary holler "NOW!!!" as we face Renfro, Spanky, Buckwheat, or his [...]

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The Power to Weight Ratio Workout

Mar 06, 2003 03:59 PM

There is a threshold of diminishing returns when it comes to increased size and mass. Middleweight lifters may have an ideal power to weight ratio. Being a colossus, like [...]

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Marine Corps Martial Arts Program Far East PT

Feb 21, 2003 05:05 PM

The United States Marine Corps has had a well-developed physical fitness program for many years. Many of the ideas we utilize are not new, but have fallen out of vogue f [...]

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Injuries - Lemons into Lemonade

Jan 17, 2003 02:34 PM

Let's go for a ride down Injury Lane. At times, the pursuit of fitness seems like a journey from one injury to the next, a period of impressive gains and progress, then B [...]

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Tools of the Trade

Nov 28, 2002 02:59 PM

A proper tool makes the job easier. I will show you how to do a great job of building strength with ?low tech/high concept? tools that pretend to be boring everyday obje [...]

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Systema Up Against the Wall!

Nov 19, 2002 03:36 PM

Walls are a simple bit of universal architecture -functional, unassuming, and humble in their supportive role. For strength, health, mind, and body training, walls can ad [...]

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Segue into Power

Oct 01, 2002 02:28 PM

Last week I discovered all 4 tires on my relatively new car were dangerously worn. After throwing a few mental ax hands at car manufacturers who stick us with such junk, [...]

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The Power of Simplicity in Strength Training

Jun 04, 2002 03:59 PM

Routine construction is the induction or baptism of sorts for the apprentice strongman/woman. It is a necessary evil in that it offers an intellectual guide to strength, [...]

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On Constant Weight Training

Jun 04, 2002 03:44 PM

Many congratulations poured my way from All-Round buddies at last year's USAWA national championships when I topped the platform for the final lift of the morning sessio [...]

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Manual Labor is not the President of Argentina

Jun 03, 2002 06:20 PM

Having spent the past thirty years or using my hands to make a living I can really appreciate the concept of hard work. My various incarnations have included machine oper [...]

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Rear Wheel Drive

Jun 03, 2002 06:17 PM

Today's media has glamorized the male torso in print, TV, and the film arena. Male models and actors exhibit physical development that represents a cosmetic Yin devoid of [...]

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Plugging Technology Into RKC

Jun 03, 2002 06:14 PM

I spent a lot of my teens studying the strength and martial arts training methods of the champions of the 1970?s. That technology stayed dormant in my brain for many year [...]

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