Kettlebell Articles

Can you become REALLY strong with only Kettlebells?

By Paul McIlroy

Someone recently sent me a video, looking for my opinion, on a famous professor of sports science & competitive bodybuilder, whose content and opinion I respect a lot, saying that you categorically can't get "Really strong using Kettlebells".

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Beating The Bogeyman

By Paul McIlroy

‘The Beast’ is a great name to market a hardcore strength tool with! It fires up some, it intimidates others, but either way, it wins everyone’s instant respect. It transforms an ordinary object into an icon, a mythical monster and in some cases…an insurmountable obstacle.

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5 Common Mistakes Made with The Kettlebell Swing

by William Sturgeon, RKC Team Leader, RKC-II

Learning how to do the kettlebell swing correctly can be a complicated new skill to learn, especially if you’re new to kettlebell training. Often times there are a few common mistakes that I’ve seen happen when learning the swing. These mistakes can hinder your ability to properly execute the proper training effect and could potentially lead to an injury.

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Lance Monteau, MD and The Great 100,000 Kettlebell Swing Challenge

Lance Monteau set himself a magnificent challenge: to perform 100,000 kettlebell swings within a one year period. Lance has just completed that goal. Dragon Door e-interviewed him about his whole experience with this admirable achievement.

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Why I Have Been Using Kettlebells for 20 Years — And Am Not About to Stop.

By Dan John

Floating around the DD discussion was the kettlebell. I had first seen Kettlebells at the College of San Mateo when the Soviet hammer throwers were tossing them on the football field (I’m sure that went over well). When I popped open my 1971 Track and Field Omnibook written by J. K. Doherty, I saw these used in training for every track and field event.

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Why Kettlebells Should Be The Foundation for Your Functional Fitness

By William Sturgeon, RKC Team Leader

One thing all of these courses had in common was that they believe that incorporating kettlebells is a staple for functional fitness. Kettlebell training can be used to enhance your strength, conditioning, athletic abilities, correcting movement, and creating greater stability in the body. By becoming an RKC Trainer you are setting yourself up for success by starting off with a strong foundation.

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How to Get Healthy Using Kettlebells & Functional Fitness

by William Sturgeon, RKC Team Leader

Most people in the public have a false understanding of our profession and those who work in them. Some people still believe that personal trainers are glorified gym teachers or boot camp instructors.

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¿Por qué entrenar con kettlebells?

By Javier Garcia Bravo, RKC

La kettlebell tiene mucho que ofrecer en general: a los atletas de alto rendimiento, a la gente que necesita desarrollar más fuerza y condición física, a los profesionistas cuyo trabajo les exige un esfuerzo físico y a quienes les pide estar sentados todo el día.

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Why Train with Kettlebells?

By Javier Garcia Bravo, RKC

Kettlebell training has much to offer, whether you are a high-performance athlete, someone who just needs to develop strength and endurance, an employee with the kind of work that demands physical effort, or a person who sits almost the entire day.

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RKC Team Leader Dorothee Appel's Kettlebell Press Challenge

By Adrienne Harvey, SrPCC, RKC-TL, CK-FMS

We’d work to get as strong as possible until the end of the year and start 2019 as the strongest version of ourselves. This challenge would also let me test an online program I was currently working on. I could help people reach their goals, stay on track over Christmastime and experiment with running and overseeing an online training program.

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Kettlebells and Bodyweight Exercise: The Ultimate Training Duo

By Phil Ross, Master RKC

There are many purported methods for achieving the ultimate level of fitness. Some are better than others. But, is there one tool, method, or philosophy that shines above them all?

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High Tension: It’s More Than a Technique Requirement

By Dr. Christopher R Holder DP, DMQ(China), Master RKC

I’m closing in on fifteen years as an RKC and I have been a college strength coach for nearly twenty years. What I can tell you is that 99.999% of the population have no idea what high tension is. They think they do, but they have no relationship with intensity.

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Meditative Movement Mastery (M3)

by Nick Lynch, Senior RKC

If you wish to obtain quality of movement and therefore increase strength you need more energy.

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6 Big Questions About Kettlebell Training - Part 2

By Dan John, Master RKC

Master RKC Dan John answers 6 big questions about kettlebell training, Part 2

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6 Big Questions About Kettlebell Training - Part 1

By Dan John, Master RKC

Recently on the Dragon Door forum, someone told us about their first adventures with kettlebells. The poster had six questions...

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Bands and Bells

By Maciej Bielski, RKC

I know it may sound odd and kind of offensive, but kettlebells and bands are actually a perfect fit. The elastic rubber resistance bands and kettlebells are the ideal combination for increasing power and explosive strength. But, as some may ask—why not just use a heavier kettlebell?

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To Bare Or Not To Bare

By Dafna Hayman, RKC-II, PCC

As we introduce our students to kettlebells and the RKC school of thought, their first mental hurdle to overcome is simply taking off their shoes.

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RKC Fundamentals + IST Variations: Goblet Squat & Overhead Press

By Angelo Grinceri, RKC, PCC, Author of Intrinsic Strength

Throughout my career, I’ve worked, trained, and instructed a plethora of different people and personalities. But, they all had interest in at least one of the above goals. As I get older, I have less time I can commit to working out each week, and I’m less focused of lifting the heaviest weight. But, my need for mobility and feeling good increases.

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The Whats, Whys and Hows of Successful Programming, Part V

By Dan John, Master RKC

This is the fifth and final article in a series about successful programming by Master RKC Dan John: Progression or Regression, Adjusting the weight, plus "humane burpee" workout variations

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The Whats, Whys and Hows of Successful Programming, Part IV

By Dan John, Master RKC

I have a simple model for training most people: Life. This training program is based on our movement history: We start off rolling around and crawling. Then, we get up on one knee—then we get back on the ground...

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The Whats, Whys and Hows of Successful Programming, Part II

By Dan John, Master RKC

This is the second in a series of articles about successful programming by Master RKC Dan John. Let’s look at the most common work to rest ratios: 1:1 This ratio can be difficult. Generally,

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The Whats, Whys and Hows of Successful Programming, Part I

By Dan John, Master RKC

The problem with programming is simple: the word "program" is sitting right there to start off the word "programming." And, programs are the problem. It’s not an unusual week when someone emails me asking for a "program." It’s not unlike a patient calling a doctor and asking for medicine.

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Kettlebell Freedom

By Max Shank, Master RKC

For the past ten years, I have had the extreme pleasure of helping people get stronger, faster, and more flexible. My mantra and phrase that defines who I am and what I do is, “Give people the freedom to pursue any athletic endeavor for the rest of their lives”.

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In Shape for What? The HKC Toolkit Assessment

by Dan John, Master RKC

With the coming of the internet, the fitness industry has changed radically. Back when I first started to train, the monthly magazines (for most of us it was Strength and Health) showed up in the mailbox. We often found one or two new ideas to try out.

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Driving Cars and Kettlebells

by Chris White, RKC Team Leader

In order to effectively develop talent and transfer knowledge, coaches need to be aware of the client’s journey on their road to expertise. Each phase of the journey is affected by a range of environmental constraints that can include factors such as: level of instruction, quality and frequency of feedback, opportunity to make decisions, type and frequency of practice, exposure to other sports, organismic factors and socio-economic/cultural limitations

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The Whys and Hows of the One Kettlebell Workout

by Dan John, Master RKC

A common request after the HKC is, “Can you give me more workout ideas?” I think that there is a minimum effective dose for each movement of the HKC Three (swing, goblet squat and Turkish get-up).

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Gluteal Amnesia—And How to Fix It

by Dan John, Master RKC

I often joke to my audience that they’re “sitting on a goldmine.” The glutes might be the most important muscles in the body, but until recently, many have ignored this muscle family. The glutes are the foundation of power and the fountain of youth. Healthy glutes show the world you are young, vibrant and virile.

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Tailpipe: A New Concept

By Troy Anderson, DVRT Master Instructor, RKC

Usually, just standing while holding kettlebells in the rack position would seem boring, but that all changes when you are trying to catch your breath! All those wonderful "breathing muscles" automatically fire.

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Vertical Bird Dog

by Dan John, Master RKC

Recently, someone said they don’t do the bird dog exercise because it “bothers their knees.” I looked at the concrete floor and thought (for once!), “You know, a pad would work here.” But, the pad didn’t solve the problem, and bird dogs still hurt this person’s knees.

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Kettlebells Are Cool, But What About My CHEST?

By Phil Ross, Master RKC

One of the greatest advantages of using kettlebells and bodyweight exercises for chest development is that you’re also working your core, lats and stabilizers at the same time. You aren’t lying on a bench or tethered to a machine trying to isolate your muscles while leaving your core and stabilizers virtually untapped.

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How to Enhance Your Whole-Body Strength Using Loaded Kettlebell Carries and The Spiderman Crawl

by Filip Dryla, RKC-II

Walking with weights is easy and safe, and delivers a head-to-toe workout, but unfortunately this activity is often missing in traditional gym training.

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The 7 Best Things about the HKC

By Steve “Coach Fury” Holiner, Senior RKC, DVRT Master Chief Instructor

I’ve been fortunate enough to teach/co-teach five Hardstyle Kettlebell Certifications (HKC) in the last 8 months. My buddy Josh Henkin, Master RKC and DVRT Creator, and I had the great privilege of teaching two of those HKC workshops to the United States Marines. I taught the other three workshops in New York City, Kansas City and Connecticut.

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You Bring About What You Think About

by Dr. Christopher R. Holder DP, DMQ (China), Senior RKC

In 2008 I was presented with my first high level triathlete, Jeremy Devich. Jeremy is a machine. I have seen a lot of athletes with a “tank”, but not many have ever been as impressive as this guy. He’s a 6’3”, 190lb slab of muscle. When Jeremy and I trained together, he routinely warmed up with 3 sets of 10 get-ups (each side) with a 24kg kettlebell.

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The Nixon Test

By Troy Anderson, RKC Instructor, and DVRT Master Instructor

I think there is nothing more pure, powerful, beautiful, and valuable than achieving an overhead press with the equivalent of your bodyweight. It is a true indicator of great strength, bar none. But, as with many things, where there is value, there is cheating.

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Swing 2.0: An Athletic and Accessible Approach

By Troy Anderson, RKC Instructor, and DVRT Master Instructor

Right along with those “game-changers” is the kettlebell—and even more, the kettlebell swing. Both the kettlebell and the kettlebell swing are GREAT and have truly changed the fitness industry for the BETTER.

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What Is The Linchpin of Kettlebell Training?

By Troy Anderson, RKC Instructor and DVRT Master Instructor

Imagine being a pioneer traveling in a covered wagon across the vast expanses of the Great American West—with nothing more than your abilities and a few critical pieces of equipment. You are on a quest to build a better life for you and all the future generations of your family.

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Swings and Get-Ups Are NOT Enough

By Master RKC, Max Shank

One of the major misconceptions with regard to kettlebell training over the past several years has been the idea that swings and get-ups will fix/cure/heal anything and be a well-rounded training program.​

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A Quick Lesson in Balanced Strength Training Programs

By Master RKC, Max Shank

Kettlebells have stood the test of time as workout tools. However, many people are still confused about which movements to focus on, and how to combine kettlebells with other training modalities.

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How 40 Semper Fit Instructors Got Trained in the HKC

By Josh Henkin, Master RKC, Creator of the DVRT System

When I received this invitation in an email, “Josh, we would like you to come to Miramar and help our Semper Fit instructors with an HKC and DVRT program,” I couldn’t wait to accept! How could I say no?​

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The Ki to Kettlebell Pressing Power

By Thomas Maloney, PCC, HKC

How to utilize internal energy to lift heavier weights, do more reps, recover quicker and supercharge your results.

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Kettlebells at Work: Reversing the Negative Health Effects of Extensive Sitting at the Workplace

By Dr. Patrick Roth, M.D.

Considerable attention has been focused on the role of the workplace in back pain. Too much sitting—as described by Czech neurologist Vladimir Janda—can result in “lower cross syndrome” which is marked by weak gluteal muscles and tight iliopsoas muscles.

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Why the RKC?

By Dr. Christopher R. Holder DP, DMQ (China), Sr.RKC, CrossFit Level 1, CSCS

This article is written to help you realize that the RKC is your only choice.

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Kettlebells Have Your Back: A Neurosurgeon’s Personal and Professional Perspective

Dr. Patrick Roth, M.D.

Kettlebells are an ideal tool for treating back pain. They not only strengthen the back, but also enable improved posture, improved bending form, and patient confidence. If you are already an experienced kettlebell user, this is likely already evident, but if you are a patient with back pain, read on and open your mind to some extraordinary possibilities.

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How Kettlebells Helped Reverse Aging, Restore My Strength, Reduce Pain and Revitalize My Tai Ji Practice.

By Allison Helm

I am a newcomer to kettlebell training. Some years ago I bought an instructional video, but quit after a few weeks. I practiced in my living room in front of the tv, and spent each session in fear of whacking one of my cats in the head as I wildly swung the bell in my attempts to follow along with the video.

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Kettlebells Are Not Really That Effective, Are They?

Senior RKC Josh Henkin

Senior RKC Josh Henkin discusses some of the controversy surrounding kettlebells and their effectiveness, article includes a video with further detail.

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Dragon Door Interviews Andrea Du Cane, Master RKC

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

May 10, 2013 10:30 AM

Andrea Du Cane: Working with kettlebells is also incredibly empowering. Introducing women to kettlebells was a big goal of mine. Then as I started working with de-conditioned populations I realized how much kettlebell training could change people’s lives.

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Dragon Door Interviews RKC Team Leader Matt Beecroft, CK-FMS

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

May 10, 2013 10:30 AM

Matt Beecroft: On a whim I jumped on a plane for 28 hours from Australia and did the RKC workshop without any formal training. Now, I train an eighty-four year old with Parkinson’s, guys who are prepping to fight in the ring, and everyone in between. Lawyers, dentists, professionals, trainers—it's a big cross-section .The kettlebell is an amazing tool, but what grabbed me was the leadership, coaching, and the system of the RKC that surrounds the kettlebell.

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Dragon Door Interviews Master RKC, Max Shank about the Highland Games Regional Championship

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

Apr 19, 2013 10:30 AM

Max Shank: I think the Highland Games are really great, honestly. It's such a good outlet for someone who's built up a level of explosiveness from kettlebell swings. With just a little extra time in training, you can have a really good time competing. Everyone is really nice, and you're almost certain to be one of most in-shape people participating.

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Dragon Door Interviews Steven Head, HKC

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

Apr 19, 2013 10:30 AM

Steven Head: Playing baseball is my passion and the focus of my conditioning—almost everything in my own training is aimed at improving my conditioning for baseball. And, all of the HKC skills are essential for my strength, conditioning, and injury prevention. Even though I'm 55 years old and playing on a 25 and over team, I can keep up with my teammates and opponents. Many of them are half my age! I play second base, third base and shortstop.

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Dragon Door Interviews Joseph Morstad, RKC

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

Apr 19, 2013 10:30 AM

Joseph Morstad: With my IBD flare and hospital visit in January of this year, I was unable to eat, incredibly weak, and fatigued. When I came back I started with parts of the Turkish get up. I'd start on my back rolling to pressing the kettlebell overhead. Core and glute exercises were very helpful. Passing the RKC in August showed me that I was strong. I really believe that experience stayed with me and helped me through my IBD recovery in January of this year.

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Dragon Door Interviews Beth Andrews, RKC

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

Apr 12, 2013 10:30 AM

Beth Andrews: I started with small kettlebells, a 4kg and an 8kg—only 10lbs and 18lbs—but I was in total shock. I've been lifting for a long time as well as training people in a gym for years. It was hard to believe that a little bitty weight kicked my butt. After switching to just kettlebells for about eight months, I went back to bench press and found I could do sets of five with my previous max. ​

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Dragon Door Interviews Kim Vigsbo, RKC Team Leader

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

Mar 29, 2013 10:30 AM

Kim Vigsbo: You need to be safe and execute good form, but I want to bring the love and joy for kettlebells. I love simplicity. I want to show people that just because I'm over 50 years old, I'm not done training or taking care of myself. My fiancée is 55 years old, and is one of the strongest women I know. I’m eating and training right—there’s a reason I look the way I do at 54.

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Dragon Door Interviews Helder Gomes, RKC

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

Mar 29, 2013 10:30 AM

Helder Gomes: Being in the computer business, I was very familiar with the internet, and stumbled across someone using kettlebells. This person had many previous injuries, was older than me, and was doing things I never imagined I could do as a Marine, let alone as a disabled veteran. Of course, I was curious and soon found Dragon Door and the RKC.

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Dragon Door Interviews Master RKC Thomas Phillips

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

Feb 16, 2013 11:30 AM

Dragon Door: When did you first become interested in fitness? Thomas Phillips: I've been an athlete since I was eight years old. So fitness and competition have always been a huge part of my life. I still compete in natural bodybuilding, power lifting, and jujitsu.

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Dragon Door Interviews Laurel Blackburn RKC Team Leader

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

Feb 16, 2013 11:30 AM

Laurel Blackburn: That’s another great thing about kettlebells, the time doesn't have to be split between cardio and strength training. Instead of spending an hour or two at the gym like I used to when I was bodybuilding, I only need 30 minutes. After a short kettlebell workout, my shoulders are pumped, my arms are pumped, and my heart is pounding out of my chest.

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Dragon Door Interviews Ryan Karas, RKC

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

Feb 16, 2013 11:30 AM

Ryan Karas: It's very humbling to feel like I've been blessed with the opportunity to teach people how to change their lives when 20 months ago, I was in a place of complete helplessness.

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Dragon Door Interviews AJ Roberts

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

Feb 16, 2013 11:30 AM

Dragon Door: You originally came over from the UK on a basketball scholarship? AJ Roberts: Yes. I came over as an international exchange student, mainly to play basketball.

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Elite Law Enforcement Adds Kettlebells to Their Arsenal

By Laurel Blackburn, RKC Team Leader

Dec 07, 2012 10:30 PM

Ever since I was a kid I have been obsessed with law enforcement. I was a kid hooked on Columbo, Mod Squad and The Rookies. For my 12th birthday, I got my first fingerprint kit. It didn’t take long before every solid surface in the house was covered in black or white powder and sticky tape marks. All I wanted when I grew up was to be a cop. A detour in high school along with some bad decisions put that dream to rest. In December of this year...

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The Stable Core Platform: or HKC 101

by Andrea U-Shi Chang, RKC Team Leader

Jun 13, 2012 09:30 PM

Since the very first Hardstyle Kettlebell Instructor Certification (HKC) in St. Paul 2009, there have been many, many HKC certifications taught throughout the states, and overseas. Lucky enough to have been invited to assist at the very first HKC, and working as an instructor team with Master RKCs Brett Jones, Geoff Neupert and Mark Reifkind, and Senior RKCs Zar Horton, Doug Nepodal, Fabio Zonin, and Dr. Michael Hartle, at my own studio, Kettlebility, and other locations around the states...

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A Simple Guide To Designing a Workout for Kettlebell Instructors

By Lauren Brooks, RKC Team Leader

Jun 13, 2012 04:50 PM

You’ve trained hard. You’ve completed the grueling three-day weekend of the RKC or the full day of the HKC. Congratulations, you are now officially certified! You have proved that you can execute the basic kettlebell exercises with safe and correct form. You have proved that you understand the concepts and can relay them to a novice. You have proved that you are tough and can withstand challenges. You have developed the strength and conditioning needed to pass the certification process...

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Bringing Hardstyle to the Grid Iron

by Mark Wechter, RKC

Jun 13, 2012 04:02 PM

Before I elaborate on what we are doing with our football program at Washington Township High School, I think it is important for you to know how we got to this point…the RKC Hardstyle way of training. We are the largest high school in Southern New Jersey. We have been very good year in and year out for the last 25 years...

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Kettlebells vs. Olympic Weightlifting – A Guide to Getting Started

by Tony Garcia, RKC

May 23, 2012 06:00 PM

Having worked as a personal trainer and manager in a “big box” gym for some time, I have had the pleasure to meet and work with many types of gym-goers. Some are happy to simply walk on the treadmill and watch TV. Some attend every spin class as if it were a cult. Some pump their pecs and biceps daily but avoid a squat rack like the plague...

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Champion of the Clean

by Dan John, Master RKC

Apr 03, 2012 04:12 PM

I think the fact that I was a lousy javelin thrower has actually made me a pretty good coach in the event. Not great, trust me, but I can get you better in the spear toss simply because I had such a hard mountain to climb. I’m not sure people realize how honestly horrible I was in the javelin until I started my Kettlebell training and followed the excellent advice of javelin coach Bill Witt. With a few simple Kettlebell exercises and some simple technical clues, I managed to add seventy feet...​

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How To Have It All

by Fabio Zonin, Senior RKC

Apr 03, 2012 04:10 PM

When I was a teenager I attended a gym and trained with weights just to get a beach body, good for impressing the girls. At the time, Italy had not yet seen the boom in fitness, gyms were few and poorly equipped, and almost no one had any idea why he did what he did. One day I visited a friend at an olympic lifting and powerlifting gym, and there I had the opportunity to challenge for the first time, an olympic barbell. I immediately fell in love with powerlifting, and from that day...

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Strength From Failure or: How I Learned to Stop Worrying and Love the 44kg

by Steve “Coach Fury” Holiner, RKC II, CICS, LIFT

Apr 03, 2012 03:45 PM

I have a serious love-hate relationship with the 44kg kettlebell. I first tried to press it at the Philly RKC in 2010. Though I didn't get it at the time, it went up about a month later with some tips from Geoff Neupert, Shaun Cairns and Steve Milles. Between the RKC and the July RKC II, my weight dropped from 225 to 195 and the 44kg became my half bodyweight press test. Over time, I was able to get the 44kg up about 90% of the time in either arm. My stronger arm was...

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Complex Training: How To Transfer Strength To Skill

by Prentiss Rhodes, RKC Team Leader, DC, CSCS

Jan 19, 2012 11:30 PM

You need more power! You need more running! Sometimes, the words still ring in my head from my training partner at the time, Kestutis Arbocius. He was a world class Shidokan fighter from Lithuania who came into the gym to train. He would always say this to me after we had just finished sparring a few grueling rounds after which we would strike the focus pads for a few more rounds, and later finish with some heavy bag work. Always thinking I needed to dig deeper, I did what any fighter...

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HardStyle Training and Muay Thai: The RKC meets the Science of Eight Limbs

by Steve Milles, RKCII, CICS, CK-FMS, and Emily Bearden RKCII

Jan 19, 2012 10:30 PM

“Simple but not easy.” We've loved that HardStyle motto since the first time we heard it. It is an accurate -- if deceptive -- way to describe RKC training. It is also a template for training properly for the combat sport and martial art of Muay Thai. Also known as "the Science of Eight Limbs" for its use of kicks, knees, punches and elbows, the techniques of Muay Thai are simple but not easy to perform correctly: with speed and power...

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I Was The Problem…

by Dan John, Senior RKC

Dec 29, 2011 10:30 PM

It turns out that I was the problem. Yes, this is true: I had great ideas, excellent programming and some nice technical tidbits that worked for everyone. For the squat, I had progressions that I humbly think changed the world of lifting forever. Well, at least, I thought they were working. I discovered a disconnect: I was saying “this” and people were hearing “that.” I thought I was making a point, but my people were hearing another point. This reminded me of math class...

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Easy Strength… For All Ages

by Andrew Read, RKC Team Leader

Dec 29, 2011 10:00 PM

If you want to know if a strength training program works don’t give it to a twenty-year-old kid who plays football. Give it to a forty-year-old basketball player. The difference in body type and testosterone levels will help to really isolate what works and what doesn’t. If your forty-year-old basketball player gets stronger you’ve hit pay dirt. Well, what do you get when you test a program on a seventy-year-old woman and it works? You get a program so rich in benefits that it makes you look...

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Keeping the Goal The Goal

by Danny Sawaya, RKCII

Dec 29, 2011 09:25 PM

I received my first weight set at 14 years old for my birthday. I remember setting the bench press up staring at it and felt that I was becoming a man. Honestly, that is exactly how I felt. I didn’t ask for a toy that year, or a new video game system. I wanted a weight set. In my head I would have 6 pack abs and a massive chest and arms by the end of summer and just in time to start my freshman year of high school. For over 22 years I have not stopped lifting weights...

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Mastering the Hardstyle Swing: "The Workouts"

by Tracy Reifkind, RKC

Dec 19, 2011 05:02 PM

In 2006 after successfully losing 120lbs the previous year, I earned my RKC at the age of 42. It was training the Hardstyle Kettlebell Swing that helped me lose the weight and develop the conditioning to endure the RKC’s three days of intense physical training. Although both of those accomplishments are impressive, even more miraculous was how training the Hardstyle Swing brought out my inner athlete, transforming my body and helped erase the signs of former obesity...

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Learn to Swing: the RKC Way

by Mark Reifkind, Master RKC

Dec 19, 2011 03:00 PM

The working title of “Mastering the Hardstyle Kettlebell Swing” was “Learn to Swing”, because that was the intent when we made the video. After we produced Tracy’s “Programming the Kettlebell Swing” DVD to show her unique methodology for doing hundreds if not thousands of kettlebell swing variations, we were struck by just how many people really didn’t understand how to do a proper kettlebell swing. At least well enough to handle serious high volume swing training...

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Swing with Intent

by Fawn Friday RKCII

Dec 19, 2011 02:00 PM

Imagine your exercise plan for the day includes five sets of 10 two-hand swings with a medium weight. You’ve done these sets many times before and will have no trouble getting through another five sets without much effort. You can put in your reps, and punch the clock. There is nothing wrong with this approach if your goal is merely to complete the sets. If you want to get better at swinging, though, you should take a different approach. When I do barbell squats, I have a setup ritual...

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If I Could Do One Thing For The Fitness Industry

by Dan John, Senior RKC

Dec 04, 2011 11:00 PM

If I could do one thing for the fitness industry, it would be to give some clarity to what people want. Because of fitness magazines at the checkout counter at the grocery store and a myriad of devices to try and buy from television commercials that promise “abs” in a few weeks, (you do KNOW that you already have them…right?), I have been besieged by people in the last year who are convinced that there is always greener grass in the other training hall’s pasture. For most people, they don’

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Using Kettlebells in Professional Hockey

by Sean Skahan, M.Ed., RKC, CSCS

Dec 04, 2011 09:00 PM

I have been using kettlebells within my team’s training program in some capacity during the past 2 years. During that time, we have incorporated the Swing and the Get Up. We have also used a kettlebell as a substitute for a dumbbell during other exercises such as 1-Arm/1-Leg Modified Straight Leg Deadlifts and Slideboard Split Squats. I really felt comfortable using kettlebells in my program after reading and watching some really good instructional books and DVD’s on proper kettlebell...

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Getting Stronger

by Shaun Cairns, Senior RKC, original beast tamer

Nov 07, 2011 12:00 AM

This program was designed and implemented by myself when I prepared for the very first official beast tamer challenge, which was held at the October 2005 RKC in St Paul. Please note that this is a very intense program that can only be followed for a short period of time otherwise burn out will set in. An additional note is that prior to the actual Beast Tamer challenge I had not trained for a week as I was traveling to the US and arrived a couple of days prior to the RKC. I had 3 challenges...​

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5 Weeks to the Beast

by Jake Altomare, RKC

Nov 06, 2011 11:00 PM

When I first signed up for the Russian Kettlebell Challenge, I knew it was going to be a difficult task. After watching countless Youtube videos on the RKC, one particular video caught my eye. It was called “Beast Tamer Challenge”. With a title like that I was curious to see how it related to Russian kettlebells. I started watching the video with expectations of a safari backdrop with wild animals. Instead, I saw an amazing feat of strength with a 48 kilogram kettlebell! Not only did the RKC...

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Demystifying the Iron Maiden

by Valerie Hedlund, RKC

Nov 06, 2011 10:00 PM

Since successfully completing the Iron Maiden Challenge at the August 2011, San Diego RKC, I keep getting the same question: “How did you train for it…?”That’s a bit of a trick question and everyone wants the easy answer… If you do (fill in desired program name) for (fill in requisite time duration) of time then viola, in no time you will be Iron Maiden #(fill in number)!!! It feels good and pretty darn cool to be the 3rd woman ever to complete this challenge successfully, especially at 5’3” and​

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HAND STRENGTH: What Is It and Why Do YOU Need It?

by Dave Whitley, Master RKC

Aug 25, 2011 01:00 PM

Why are strong hands important? Because your hands are the portal to your strength, the thing that connects you to your kettlebell, barbell, golf club, tennis racket, opponent or bag of groceries. Without your hands you cannot express your strength in the majority of sports. Even in a sport like soccer, which is hands-off, the athlete must have a connection to a barbell or similar implement to develop strength. So what does it mean to have a strong grip?

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Phat Boys, Traveling Vikings, and Devil’s Triplets: Hard-Core Cross-Training for Hard-Style Junkies

Gus Petersen, RKC

Aug 24, 2011 12:00 AM

So you’re a self-proclaimed hard-style junkie. You live for your next intense kettlebell workout. You’ve read Enter the Kettlebell at least three times. You walk like a Russian. You quote Pavel at parties. You may well have a kettlebell tattooed on your calf. In a pinch, you’ve probably even tried pickle juice as a pre-workout tonic. You’re training hard and heavy most days, and your workouts are packed with intensity...

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Armbar Secrets Unclassified: Supercharged Roundhouse

Jon Engum, Senior RKC

Aug 04, 2011 02:00 AM

“Give me your strongest most powerful kicker and you’ll see the power of their kick improve by at least 15 %.” Speaking to a room full of Martial Artists who were skeptical of kettlebell training I was there to convince them that they too, could improve their sport of choice with kettlebells. The volunteer had been kicking since a young age with several championship titles under his belt was ready to go and true to my word, in less than a minute, he had increased his power by...

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Kettlebells for Increased Abilities in Fighting

Tommy Blom, RKC Team Leader

Aug 04, 2011 01:30 AM

A lot of the time I see people try to mimic different moves in fighting when they want to make a fighting specific program. Trying to mimic certain moves and load them can a lot of the time be counter productive because it makes the move slow and heavy instead of fast and light that is should be, this will make the move worse than it could be if you trained the move by itself and focused the physical training on improving general abilities which will make the trainee an better athlete...

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The Karate Tournament Competitor's Guide to Success : Part TWO

Gary Music, RKC

Aug 04, 2011 01:00 AM

In Part One we looked at the relationship between the kettlebell and kata. This time we’ll look at how to structure your training for tournament success. The schedule: You have four workouts performed on separate days; shoot for at least 5 workouts a week, up to six is fine as long as you are not lifting to failure. Give yourself at least one day to rest your mind and body. How you schedule the workouts depends totally on the tournament date...

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0800-Somewhere outside Sneads Ferry, North Carolina

Mark Toomey, Senior RKC

Jul 14, 2011 02:00 PM

Thirty-six athletes stand on a field waiting for their RKC Certification to begin. Next to the field, there’s a gym, filled with lifting platforms, bumper plates, Oly bars, all the normal trappings of a well-appointed training facility.The RKC Team Leaders and their assistants greet each athlete by their first name, not out of familiarity, but simply because no one here shares their last name. Each of these athletes has gone through rigorous selection...

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Swing Your Way to a Better Deadlift - Is it Possible?

Steve Belanger RKC

Jul 14, 2011 12:00 PM

Can the kettlebell swing help improve your deadlift? We will examine this question through a personal first hand account. Here’s the story. In April 2009 my son Jeff let me know he wanted to enter the deadlift only division in the United States Powerlifting Federation’s national championship in early July 2009. I asked him if he was serious since he hadn’t pulled a single deadlift in eight months...​

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INTEGRATION: Powerlifting and Kettlebells, The Perfect Match!

Donnie Thompson

Jul 14, 2011 11:00 AM

When I started Powerlifting, there was so much to learn. The big three lifts to learn were simple, The Squat, The Bench and The Deadlift. There is really nobody that does these lifts correctly when they venture off into the world of lifting weights. I remember I had a poster of Bob Hoffman from York Barbell. It came with the weight set I bought from there. This was 1979! It had about 22 exercises on it and I just followed them all in sequence...

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The Safe, Practical - And Highly Effective - Way to Give Your "Kettlebell Boomer” Clients the Golden Body of Their Dreams

Andrea Du Cane, Master RKC

Jun 21, 2011 03:00 PM

There are an estimated 77.3 million “Baby Boomers” in the United States. Ranging from middle age to early retirement. Of this group most are still in the work force and earning good money. Some are beginning to retire with fairly secure incomes. Because of the G.I. Bill and the increased interest in higher education, a record number of this generation attended college and attained college and post-graduate degrees. Recent health studies have shown that in general...

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Some Thoughts From a Kettlebell Boomer

Cole Summers, RKC, CICS

Jun 21, 2011 02:00 PM

Isn't "Why would you want to be strong and healthy after you turn fifty?" the same as "Why would you want to be happy after you turn fifty?" – Sean Schniederjan. For several decades I've been a strength and conditioning coach in many disciplines. For the last few years I've focused on trying to become a very good Hardstyle RKC kettlebell coach. During the day I train high school students. In the evenings and weekends I train adults of all ages, in RKC principles. My students vary greatly in...

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The Ten Dollar Spend

Andrew Read, RKC Team Leader

Jun 21, 2011 01:00 PM

My name is Andrew Read and I am a training ADDICT… I have at various times trained: while concussed; with eighteen stitches in my right knee and no skin on one hand; while on crutches and most recently while barely able to walk due to pain in my hips from inflaming an old injury. Somehow my body has held itself together despite all the years of torment and torture and still works reasonably, although my FMS score can range from a thirteen to an eighteen depending on the day.

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Is it a Pull or a Push? Direction of Force in the Deadlift and Swing

Brett Jones, CSCS, CK-FMS, Master RKC

Jun 09, 2011 03:00 PM

If you have ever had the chance to see a full biomechanical video of a Squat (or other movement like a deadlift) you have seen the blue arrows on the screen. These blue arrows represent the direction of force during the movement. During a deadlift the blue arrows should be pointing straight up but straight up actually means straight down. Do you call a deadlift or swing a “Pull” exercise? Chances are you answered, “Pull”. And it might surprise you...

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Maximizing Tension For A Bigger Press

Geoff Neupert, Master RKC

Jun 09, 2011 03:00 PM

The Press used to be the standard for upper body strength. It was contested in the sport of Weightlifting until 1972 until it became too hard to judge. Eventually, it just looked like a standing Bench Press. But if you accept the old standard of the Press - keeping the torso vertical without a backbend, and you spend some time on it, you’ll find newfound upper body strength. In fact, years ago I found that if I pushed my Press strength up, my shoulders felt better for the Bench Press.

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Practice- Honing the Skill of Strength

Dave Whitley, Master RKC

Jun 08, 2011 11:00 PM

I once read a quote from Houdini that really struck me with its depth. “Magic is practice” The simple honest elegance is so obvious it is easy to dismiss. Strength is the same. Strength is practice. Strength is a by-product of continual practice. The quest for the perfect rep. And that practice begins with movement. “Practice makes perfect” is inaccurate and so is “perfect practice makes perfect”. While this sounds very good and is a step in the right direction, it is also untrue.

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Start Where You’re At

Jeff O’Connor, Master RKC

Jun 08, 2011 06:47 PM

Starting where you’re at seems like a rather obvious and somewhat silly statement. Unfortunately, though, many of us try and start significantly farther down the course than we’re physically able to. Very few of us would try and squat 800 lbs before we had ever done 400. But for some reason most of us jump right into some lifts that require a lot of mobility and a high skill level like the Bent Press and Sots Press. I don’t want to discourage anyone from learning these lifts...

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Hartle-Style and the RKC Snatch Test

by Dr. Michael Hartle, Senior RKC

When I first took the RKC Snatch test in April of 2006, I was required to snatch the 24 kg kettlebell 74 times, without setting the bell down and being only allowed one hand switch, period. There was no time limit but the only rest you could have was at the top in the lockout position. When I was in this position, I would make sure I had my hand open, even for a brief second. If the kettlebell touched the ground at any time during the test, the test was over.

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A Pressing Matter

by Jason Marshall, RKC Team Leader

I remember hanging out at my buddy’s (Alan Martin, RKC) house when his first set of kettlebells came in. He ordered 5 bells. A 16kg, 24kg, 32kg, 40kg and 48kg. After the UPS guy finished cussing us, we opened the first box…which one do you think we opened first? The 48kg, of course! And the first thing we did with it?

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Sushi, Sake, Karate & Kettlebells

by Gary Music, RKC

Karate and Kettlebells is a perfect match, and if you follow the RKC doctrine of Hardstyle the two arts are a perfect match. Just like sushi goes with sake, kettlebells and karate make an unstoppable combination for fitness, strength, speed, power and tournament skill.

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Testing Radiant Tension Variations for Increased Performance in the Kettlebell Press

by Jedd Johnson, RKC, CSCS

Pavel writes about a concept called irradiation, which is a coordinated tension that allows us to execute more strength in a given movement when we tighten other parts of the body, especially the hands.​

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STRENGTH Is A Set of Skills

By Matt Wuchner, RKC

I am a fan of strength. Being strong is pretty useful, and really fun to play around with. I would go so far as to say....

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Russian Systema Breathing

by Andrey Patenko, RKCII

There is no need to tell anyone how important breathing is to one’s life. A man arrives into this world with a breath and finishes his path with his last breath. Yet not everyone knows how to breathe properly and how to regulate many functions of the body with breathing. Many people do not even suspect that once they learn to breath properly they can improve health and, if they are athletes, to improve training and recovery.

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Lifting Speed Matters

Chad Waterbury

Mar 24, 2011 03:00 PM

Everyone knows you must lift heavy some of the time. As long as you push yourself and try to add weight to the bar whenever possible it’s tough to screw up maximal strength training.

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Rep Speed: The Secret To Perpetual Progress

Geoff Neupert, CSCS, Master RKC

Mar 24, 2011 03:00 PM

I have to admit something right up front here – I’m stubborn. Like a mule sometimes, just ask my wife. And my old weightlifting coach, Alfonso Duran. Like you, I am always looking for the next big secret in strength training. Is it “Rest-Pause?” How about Wave Loading? Implementing the Series? Drop sets? Super sets? What? What is it? Would somebody please just tell me – NOW??!!

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Standing On The Shoulders Of Giants To Build Shoulders That Are As Strong As They Look

Eric Moss, RKC

Mar 07, 2011 10:07 PM

In the strength training world lately, the bodybuilding crowds have been catching a lot of heat for being weak, disconnected, and training for "looks" only.

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The De Lorme Method

Andrew Read, RKCII

Mar 07, 2011 10:02 PM

Senior RKC Dan John has an expression that he applies to football – armor building. It refers to being the right size to withstand the rigours of the sport.

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Perfecting the Pistol

Feb 18, 2011 10:44 PM

Performing a perfect pistol is a skill. It is the essence of Hardstyle …by combining strength, mobility, and internal focus the master of the pistol creates a movement that looks effortless and crisp.​

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Kettlebell Cueing

AC Sundberg, RKCII, MS

Jan 24, 2011 08:19 PM

Cueing is language art. It colors a descriptive picture for the listener to see and feel through words. Cueing is logical sequencing: a skill that will develop [...]

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Why Getups?

Dave Whitley, Master RKC

Jan 11, 2011 07:08 PM

The swing and the getup are the two foundational RKC drills. Together they make up the program minimum and give us the base of movement and strength that lead to all othe [...]

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Lats, The Super Muscles

Mark Reifkind, Master RKC

Jan 11, 2011 07:08 PM

At any given RKC the Chief likes to ask the candidates how many have hurt their?shoulders? Many hands usually go up(if their shoulders will allow it)? He then asks ? how [...]

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Simple, Not Easy

Zar Horton, Senior RKC

Dec 28, 2010 06:11 PM

What do successful coaches and athletes attribute success to? Most often it is perfecting particular aspects of their game within good productive practice sessions. This [...]

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How To Fix The 3 Most Common Programming Mistakes For Kettlebell Fat Loss Workouts

Geoff Neupert, Master RKC

Dec 28, 2010 06:01 PM

Losing fat with kettlebells is simple. At least it should be easier than using other tools – after all, we have high rep Swings and Snatches at our disposal. But un [...]

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Interview with Tim Ferriss, RKCII

about Kettlebells, Preparation for the RKC course, and his New Book The 4-Hour Body

Tim Ferriss, RKCII

Dec 14, 2010 03:40 PM

Tim Ferriss, one of Fast Company's "Most Innovative Business People of 2007," is author of the #1 New York Times, Wall Street Journal, and BusinessWeek bestseller, The 4 [...]

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2000 Non-Stop Swings and Foursome Tenants of Insanity

Bud Jeffries

Dec 13, 2010 06:37 PM

Recently I've been on a kettlebell swing odyssey. A quest to max out the swing, take it boldly where no one has gone before and in doing so max myself both in effort to [...]

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What You Thought You Knew About The Kettlebell Swing...

Tracy Reifkind, RKC

Dec 13, 2010 06:26 PM

Last month while attending Hardstyle Ventura, Team Leader Paul Daniels was complimenting me on how I put together my DVD "Programming the Kettlebell Swing" He told me th [...]

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A New Way to Look at Balance

Gray Cook, RKC

Nov 26, 2010 06:33 PM

Gray Cook, author of Movement: Functional Movement Systems,with Brett Jones Co-presenters of the new DVD and manual setKettlebells from the Center—DynamiI wrote my [...]

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Why Should YOU Attend the RKC???

Work Part-Time and Earn a Full-Time Income... If You Have Something Better Keep It To Yourself!

Brian Copeland, RKC

Nov 25, 2010 12:16 PM

If you ask the typical attendee at an RKC Certification why they attended you might be surprised at the replies. While you would certainly expect to hear people say that [...]

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The Snatch: Not an "Advanced" Swing

Max Shank, RKCII

Nov 25, 2010 11:29 AM

No matter what your goal, sport, or athletic ability is, you should be doing kettlebell swings.A quick rundown of what the swing does:It trains hip extension, which is t [...]

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Behind Perfecting the Press!

Kenneth Jay

Oct 26, 2010 05:11 PM

It has been almost two years since I started putting Perfecting the Press! together and it is always rewarding to see something come to life. For a long time the kettlebe [...]

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"To Press A Lot, You Must Press A Lot"

Geoff Neupert, Master RKC

Oct 26, 2010 05:10 PM

In the RKC Community, the Press is the standard measurement for upper body strength. To achieve a Level 2 credential, a man must be able to press half his bodyweight in o [...]

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The Amped Goblet Squat - Supercharge Your Kicking Power

Jon Engum, Senior RKC, 7th Degree Blackbelt

Sep 13, 2010 11:31 AM

Everyone knows that you cannot rely on a single kick or punch to win in a fight, but often times it is just that which will turn the tide in your favor, if the strike h [...]

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How to Be a Harder-Working Player

Gus Petersen

Sep 01, 2010 04:45 PM

Get the Skills to Live Longer, Stronger and Tougher—with RKC, Gus Petersen's Kettlebell Athletic Training (K.A.T.) Fitness System You've seen kettlebell juggling b [...]

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Getting Strong, Sexy Legs, Glutes, and Abs with the Front Squat: Excerpted from Kettlebells for Dummies

Sarah Lurie, RKC

Aug 26, 2010 11:40 AM

Before I started using kettlebells, I was a traditional weight lifter for nearly ten years. Needless to say, I spent many hours in the gym each week trying to get str [...]

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Kettlebells and Time Travel - Regaining Time and Escalating Energy

Geoff Neupert, Master RKC

Aug 09, 2010 12:02 PM

From time in memorial, people have been fascinated with time travel and the manipulation of time, from H.G. Wells' classic, The Time Machine, to Star Wars and "light [...]

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Kettlebell Muscle

Mark Reifkind, Master RKC

Aug 09, 2010 11:38 AM

The main thing people have told me that they want from their training hasn't changed in 30 + years: they want to lose weight and get toned. This is by far the most co [...]

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A Kettlebell Success Story

Chris Pate

Jul 20, 2010 11:01 AM

My name is Chris Pate. I have been a Police Officer for thirteen years and am currently employed by the Tallahassee Police Department. I am a bicycle patrol officer [...]

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Aerobics Anonymous: Sucker Punch Your "Cardiovascular Training-Junkie" Clients with Russian Kettlebell Snatch Training

Will Williams, Senior RKC

Jul 20, 2010 10:57 AM

We know who they are. Clothing bought just to look good on the treadmill. Alarm clocks set for 0445 to provide them a chance to be the first hamster on the wheel when t [...]

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Do You Have the Right Combination for Fat Burning?

May 25, 2010 04:09 PM

As most of you already know, training with kettlebells is a fantastic and efficient way to shed unwanted fat. Within weeks of starting to use kettlebells, you should [...]

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Train Like a Man - Especially if You’re a Woman

Neghar Fonooni, RKC, FMS, NASM, ACE

May 25, 2010 04:06 PM

When I went through the RKC in October 2009, Pavel said something that really stuck with me; ?We are turning you into better men, even the ladies.? As a female ath [...]

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Muscle Control

Dan Cenidoza, CSCS, RKC

May 12, 2010 04:50 PM

I recently took a 16-week hiatus from lifting weights. Due to a number of lifestyle changes and re-prioritizing of training goals, it became necessary for me to stop [...]

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Tension vs. Relaxation

The Great Debate of Our Time... Or is it really?

Brian Copeland, RKC

Apr 29, 2010 12:56 PM

A brief history At age 17 I hurt my low back for the first time to the point where I was on the ground unable to stand. WOW! A couple of years later it happened ag [...]

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The Tao of Hardstyle

Grandmaster Jon Engum, Sr. RKC

Apr 29, 2010 12:50 PM

I see said the blind man as he picked up his hammer and saw. What do you see? If three men were to describe an elephant without the benefit of sight one might feel [...]

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Clarifying Hardstyle

Brett Jones Master RKC, CSCS, CK-FMS

Apr 29, 2010 12:43 PM

RKC is a "hard style" of kettlebell training born in the spec ops of the Soviet Union. In the 1970s select units adopted a karate-based style of hand-to-hand combat. [...]

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Can RKC & Z-Health Co-Exist?

A Definitive Answer

Dr. Eric Cobb

Apr 21, 2010 11:20 AM

Over the last several months it has become apparent that many people want definitive answers to some basic questions about RKC and Z-Health. Pavel has asked for this arti [...]

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Z-Health and the RKC - a Clinician's View

Courtney Neupert, PT, DPT, RKC

Apr 12, 2010 10:25 PM

Over the past few years, a growing number of RKCs have pursued Z-Health certification. With this growing interest, a number of questions have arisen regarding the compat [...]

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Z-Health Principles in the RKC School of Strength

&
The Fallacy of Single Factor Thinking

Kenneth Jay, Master RKC

Apr 12, 2010 05:51 PM

Author's Note: This article is both textually and conceptually dense. Please read it through several times. Thanks! Acknowledgements The people who continue to inspi [...]

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CK-FMS and Z-Health

Brett Jones, Master RKC, CSCS, CK-FMS

Apr 12, 2010 05:31 PM

Currently there are two systems popular with the RKC community, the CK-FMS program and Z-Health system. I have studied both being a presenter and teacher for Functional [...]

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Hamster to HardStyle: A Kettlebell Transformation

Doug Nepodal, Senior RKC

Mar 24, 2010 05:39 PM

Kettlebells inspire transformations. There have been many incredible testimonials that we have all read, proving that using kettlebells can assist in weight loss and i [...]

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The Swing... As easy as A, B, C!

Zar Horton, Senior RKC

Mar 09, 2010 07:21 PM

As long as I have been an RKC, one of the pillars of the system has been to share new ways of teaching the cornerstone movements. As you know, having only one way to te [...]

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The Third Red Scare!

Will Williams, Senior RKC

Mar 09, 2010 07:02 PM

The third red scare! But for real this time… It's a book! It's a certification! Wait, what is that thing he's lifting? A steely personality projected a path [...]

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Mastering the Kettlebell Clean

Paul Daniels RKC Team Leader

Feb 24, 2010 12:53 PM

Everybody is anxious to press the kettlebells overhead and not enough time is spent on mastering the clean. The better your clean, the better your press. Now that you [...]

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How to pass the current RKC snatch test:

The rules have changed...

Ken Froese, RKC II

Feb 10, 2010 08:22 PM

The RKC snatch test has gone through a few evolutions over the years. Originally RKC candidates were allowed one hand switch, depending upon the candidates' weight they [...]

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Sweat the Small Stuff

Tim Anderson, RKC II

Feb 10, 2010 07:26 PM

I have heard BRETT JONES say on different occasions that people stack fitness on top of dysfunction. I think he even tried to tell me that I was putting a 500 HP engine [...]

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How Hard is Hardstyle in Relation to the Kettlebell Swing?

Delaine Ross, RKC II

Jan 12, 2010 07:42 PM

When I attended the RKC II certification, I had a discussion with some of the participants. We noticed that a good many attendees were extremely tense throughout their en [...]

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Pavel said I might be crazy... A kettlebell swing odyssey that helped me lose 100+ pounds of fat, but no strength.

Bud Jeffries

Dec 31, 2009 12:57 PM

Well that was his jovial response when we spoke recently and told him about a new swing personal record and how I'd trained them the last year. I take that as high pr [...]

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The Beast Month

Tommy Blom, RKC II

Dec 15, 2009 06:20 PM

I'll start this article with a short presentation of myself. My name is Tommy Blom, I live just outside Gothenburg, Sweden. My daily work is teaching tactical strength to [...]

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With My Athletes...

Jeremy Layport, RKC Team Leader

Nov 23, 2009 03:33 PM

At the last San Jose RKC Pavel asked me to write on how I use Kettlebells with my athletes here at San Jose State. Some quick background information: the sports teams [...]

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King T.U.T.

Steve Mathews

Sep 28, 2009 04:11 PM

When it comes to generating strength, tension is king. Your muscles don't know whether you are lifting iron, rocks or sand, or if you are using isometric contractions, [...]

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Kettlebells for Marines

Uncle Sal

Sep 11, 2009 11:28 AM

I am a former Reconnaissance Marine with scuttlebutt for those of you thinking of joining the ranks. The command recommendations for a 12-week fitness program calls fo [...]

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High Tension Techniques for Max Strength

Max Shank, RKC

Aug 27, 2009 01:28 PM

Max Shank, RKC bottom up presses a 40kg kettlebell holding a gripper in the opposite hand. Every 4 years we sit and watch in astonishment at the feats of strength [...]

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The Ergonomics of Snatching

Jordan Vezina, RKC

Aug 11, 2009 07:48 PM

Ergonomics is defined as designing something to fit the worker, to make it better. In application to the snatch this means taking a basic template (the hard-style kettl [...]

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Overcoming Adversity

Angelo Gala, CSCS RKC II

Jul 09, 2009 12:35 PM

After over two years of training primarily with kettlebells my body has reached levels of elite fitness that seem almost surreal. Hardstyle training progressed me to pr [...]

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How to Change the Game

The Art of Not Tearing Your Hands

Jordan Vezina, RKC

Jun 24, 2009 12:51 PM

In March of 2008 I was preparing for my first run at the open division of the Tactical Strength Challenge (TSC). One component of the TSC is a five minute snatch set wi [...]

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Progression with Presses

Tim Anderson, RKC2

Jun 12, 2009 12:53 PM

Pressing heavy just feels good. There is something about prying yourself between a large amount of weight and the ground. For many of us it is a test of strength. Bu [...]

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The Ultimate Combo for Overall Fitness

Kettlebell Clean/Press and Pullup Ladders Combined with Max VO2 Snatch Protocol

Michael Stehle, RKC

Jun 12, 2009 12:52 PM

How to get strong, lean and ultra-fit with minimal equipment and time! Like most health and fitness professionals, I get lots of questions about training and program [...]

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Tips for KB Pressing Power

Mike Nelson, RKC, Z Health Master Trainer

May 18, 2009 02:40 PM

Everyone wants to add more power to their press and they want it yesterday! Strength is a skill (where have I heard that before?) and you will need time and perfect re [...]

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2 out of 3 Beast Challenge Events Ain't Bad

Pat "Phil" Workman

May 18, 2009 02:07 PM

BEGINNING OF THE END…. The last article I wrote for Pavel detailed how my deadlift training evolved from training just a few days a month to at times traini [...]

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Getting Back To Basics

Shaun Cairns, Senior RKC

May 05, 2009 07:39 PM

?? Photos courtesy http://www.kettlebellsforafrica.co.za As a South African rugby player the basics are drilled into us. When the going gets tough the team call is "ba [...]

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6-Week Shoulder Shock Ladder and Swing Volume Plan

Jay Armstrong, RKC TL

May 05, 2009 01:00 PM

A few months ago I put my students through a 6-week program. This program focuses specifically on the military press and swing volume. Each of the students that went [...]

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Kettlebells and Pregnancy

Yoana Snideman, RKC TL

Apr 29, 2009 03:42 PM

The greatest Journey of my life….. and It has just started! Are you pregnant? Or thinking of getting pregnant? Are you a trainer and is your client pregnant& [...]

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My WTH Story

Jason Marshall, RKC, CK-FMS (in training)

Apr 29, 2009 02:29 PM

When asked, "why do you train?" how do you answer? I've been asked this question numerous times, albeit the word "train" is usually substituted for, "work out, lift wei [...]

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Voodoo Witch from Transsylvania

Using kettlebells and CK-FMS to work
scary magic on unsuspecting clients

Gabriella Katschthaler, RKC, CK-FMS

Apr 29, 2009 10:38 AM

Voodoo Witch ? there are actually clients that call me that, and they mean it :) (Sure, the idea of me never touching their ?problematic? shoulder but messing around with [...]

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Clean up your Kettlebell Clean in 5 minutes or less

Terrence Thomas, RKC

Apr 14, 2009 04:57 PM

When teaching beginners, there are 3 technical aspects of the clean that must be considered. And a solid mastery of the swing is paramount to executing an effective cl [...]

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Using Kettlebells To Attack Stubborn Fat

Al-Sabah Suleiman RKC (Al-Uk from the DD forum)

Apr 14, 2009 03:36 PM

One of the most common questions on the dragondoor forum (this is probably true on all fitness forums) is something along the lines of "Any tips to help me lose some we [...]

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Dr. Cooper Meets the USSS Snatch Test

Stefan Madsen, RKC II

Mar 31, 2009 01:28 PM

In June of last year I passed the RKC II, and am very proud of it. Great information was presented by the different senior RKC's. Kenneth Jay (the Dane of pain) made a [...]

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Four Kettlebell Moves for a Bigger Powerlifting Total

Mike Robertson

Mar 11, 2009 09:27 PM

Powerlifters are a resourceful group; we'll do damn near anything to add pounds to our lifts and grow our total. Go to any powerlifting gym today and you'll likely see [...]

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Full Circle with the Get-Up

Adam T. Glass

Feb 18, 2009 04:27 PM

After years of heavy get-ups, this is my feedback. A few years back I submitted an article to Dragon Door in which I shared my training of Turkish get-up. This artic [...]

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Kalos Sthenos—The Get-Up

The Rationale Behind Kettlebells from the Ground Up

Brett Jones, Master RKC, CSCS, CK-FMS

Feb 03, 2009 09:11 PM

The term Kalos Sthenos is Greek for "Beautiful Strength" and it is where we get the word calisthenics. And it is the term that Gray Cook and I feel best represents th [...]

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An RKC Primer

Walter J. Dorey, RKC

Jan 21, 2009 05:16 PM

So you?ve heard of the Russian Kettlebell Challenge certification course. And now you?re interested in attending, whether to get your diploma of attendance or to get you [...]

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I am not a Runner, but, Thanks to Kettlebells, I can Run

Robert Budd, RKC II

Jan 20, 2009 07:30 PM

I am 6'3, 225# and haven't run any more than 100yards in more than two years. I wouldn't say that I have a runner's physique but more of work horse that would rather l [...]

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Is the Kettlebell Swing the Fountain of Youth?

Or why is this SIMPLE exercise so GREAT?

Dr. John Sullivan, DC

Jan 02, 2009 01:31 PM

I have been using kettlebells for about a year now and I can report that I have NEVER felt better. My transformation has been remarkable. I am a 63 year old Chiropracto [...]

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"It's Got to Be the Kettlebells!"

Bob Ross, RKC

Nov 12, 2008 05:03 PM

That's the phrase I have been using a lot these last couple of years. Let me explain how and why I became acquainted with Kettlebells. In 2003 my doctors told me th [...]

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The Russian Kettlebell and Hardstyle Have Changed My Life

Adam T Glass

Nov 12, 2008 04:37 PM

In early 2000 I bought Pavel's Bullet-Proof Abs. I had never seen anyone talk training the way Pavel did. I did mostly "high intensity training" (HIT). While I was able [...]

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Kettlebells for Maxing Military Physical Fitness Tests

TSgt Philip Davis, RKC

Nov 12, 2008 04:08 PM

I am a Technical Sergeant in the US Air Force and have been active duty for almost 9 years now and been deployed numerous times. I am currently stationed at Misawa Air [...]

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How to Increase Your Vertical Jump with Olympic Lifting and Kettlebells

Walter J. Dorey

Sep 22, 2008 06:24 PM

Perusing the Dragon Door forum, several queries' came up on training ones vertical jump. Now there is a ton of info out there on improving your vertical, yet I had [...]

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The Kettlebell Posture

Dr. Jake Caldwell, DPT, CSCS, RKC

Sep 22, 2008 06:18 PM

We all know how important good posture is, but how many of us feel that we truly understand what that is? As a physical therapist, I see many people from all ages, with [...]

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Latitude

Tim Anderson, RKC2

Sep 18, 2008 05:05 PM

One of the reasons I fell in love with kettlebells is that they helped me discover my lats. I knew I had to have them; I just couldn't make them flare out. Not only t [...]

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Abbreviated Strength Training--RKC Style

Geoff Neupert, Sr. RKC

Jul 17, 2008 04:29 PM

Problems: Opportunities in Disguise? Time, it seems, is always at a premium. No one has the time to work out anymore between work and taking Little Johnny to his socc [...]

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Kettlebell Training for Full Body Fat Loss!

David Whitley, Sr. RKC

Jun 20, 2008 07:38 PM

"What is the best workout for fat loss?" How many times have I heard that one? I have searched the world over looking for the answer. I owe a huge debt to Alwyn Cosg [...]

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Expanding Your Training with Kettlebells, Exercise Bands, and Chains

Adam T Glass, SSgt, USAF

May 14, 2008 07:52 PM

Recently I have been achieving new PR's in many of my lifts, especially my grip and pressing strength. I attribute this new found power to three things. 1) Sticking [...]

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Fighting Strength: Combining Kettlebells and Sandbags

Josh Henkin, RKC TL

May 14, 2008 07:29 PM

There may be no other sport that is confused about their training than combative sports. With the immense growth of the UFC, Pride, and other MMA associations, fighters [...]

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The One-Hand Slap

A Technique for Making the Kettlebell Swing Safer and More Effective

Jay Armstrong, RKC TL

May 14, 2008 07:12 PM

Swinging a kettlebell is a terrific, total-body workout. Do a couple hundred swings with a moderate weight and you will quickly discover that your forearms, shoulders, [...]

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Cooking Up A New Challenge In Functional Movement And Kettlebells!

An Interview with Dr. Mark Cheng, RKC Team Leader

Gray Cook, MSPT, OCS, CSCS, RKC

May 09, 2008 05:52 PM

Hard Style: Gray, in the world of physical therapy and corrective/rehabilitative exercise, you?ve been there, done that, and got the T-shirt. How does Pavel?s system of [...]

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How To Improve Your Secret Service Snatch Test Score

David Whitley, Sr. RKC

Apr 29, 2008 07:28 PM

Few things will let you know what you are made of like the Secret Service Snatch Test (SSST). Developed by United States Secret Service Counter Assault Team with the phil [...]

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The Get Up Stabilizer

Steve Gould RKC, CFT, CSCS

Apr 29, 2008 07:26 PM

The Turkish get-up is a staple of kettlebell lifting. It literally engages\challenges the entire body. However, specifically targeted are the strength and stability o [...]

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The Party Line for Passing the RKC Snatch Test

Steve Freides, RKC

Apr 18, 2008 10:47 PM

Comrades, if you are worried about passing the Russian Kettlebell Challenge (RKC) instructor Snatch Test, this article is for you ? a solid, simple plan with four ?leve [...]

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Can You Adjust Your "Volume"?

Brett Jones CSCS, Master RKC

Mar 17, 2008 09:33 PM

Anyone with an IPod, TV, or stereo is familiar with the volume control. You can blast your ears out or take it down to a whisper - but you are in control. What does t [...]

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Mixing in the Kettlebell Swing for Super Human Training, Part 3

Bud Jeffries, RKC

Mar 05, 2008 12:02 AM

World's Strongest Man contest winner Phil Pfister once said in response to an interviewer's question, "Hey, everybody needs cardio." Now I figure once you're stron [...]

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Mixing in the Kettlebell Swing for Super Human Training – Part 2

Bud Jeffries

Mar 05, 2008 12:01 AM

Read Part I It appears from the response that we received in the first of this series of articles that many of you are excited by the idea of joining the club of those h [...]

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Kettlebells, Rugby Players and... Opera Singers!?

Cole Summers, RKC

Feb 12, 2008 09:29 PM

As the 2007 Rugby Season began in Manitoba, I knew that some of the players taking the field for their clubs, provinces and country were better prepared for the rigou [...]

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Kettlebells: An Investment with Healthy Dividends

Marty Larson, RKC

Dec 18, 2007 07:37 PM

"ATTENTION BOOMERS: IS YOUR RETIREMENT SECURE? WILL YOU HAVE WHAT YOU NEED? DON'T MISS OUT ON THIS SURE-FIRE INVESTMENT WITH UNBELIEVABLE RETURNS!" Whether or not y [...]

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200 SNATCHES

Steve Gould M.S., CSCS, RKC II

Dec 05, 2007 07:05 PM

Completing 200 snatches may at first seem a bit daunting even overwhelming. This 200 rep snatch workout is very simple to execute, virtually guarantees you will reach [...]

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Short bending + Kettlebells = Dominating Power

Adam T. Glass

Nov 12, 2007 09:45 PM

The Hard style method is a proven formula for strength and conditioning. A person can take the minimalist approach laid out in several of the programs and achieve quick, [...]

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My Kettlebell Journey…

Sam Robards, RKC

Oct 05, 2007 04:25 PM

So there I was in New York City, heading to the gym. I was going over my upcoming training session in my mind and while I knew what I was going to do, there was an elem [...]

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A College Strength Coach
Puts Kettlebells to the Test
Part II: “It’s a new day in San Jose…”

Chris Holder, MS, RKC Team Leader, CSCS

Oct 05, 2007 04:16 PM

The Move Picture this? it is a cold day in San Luis Obispo in December of 2005. I am coming off one of the most incredible football seasons of my coaching career. My [...]

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Length Tension Relationships and How to Restore Lost Function

Mark Reifkind, Senior RKC

Oct 04, 2007 05:23 PM

Virtually everyone comes to training to get better. Whether you choose to train with kettlebells, barbells or bodyweight the common denominator in most people?s minds i [...]

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How to Work with Special Populations as an RKC—And Help Them Regain Control of Their Bodies

Andrea Du Cane, Senior RKC

Oct 04, 2007 04:28 PM

I like to consider myself a movement coach. Most of my clients come to me wanting to learn more than how to swing a hunk of iron. They are coming to me to regain control [...]

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How to Reclaim Mankind’s Glory Days of Superlative Strength, Endurance and Power

Introducing Cardiovascular Kettlebell Concepts

Kenneth Jay, Senior RKC

Oct 04, 2007 04:26 PM

Back in ancient Greece, in the days of the battle at the Hot Gates, the human race had superior genetics compared to us in this lifetime. A couple of years ago an exper [...]

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“Can you touch your toes?”

How to avoid injury and extend your athletic career by fixing your movement patterns

Brett Jones, Senior RKC, CSCS

Oct 04, 2007 04:10 PM

?How much can you bench? might be the most asked question in today?s gym. However, no one asks questions about movement skill. Even fitness evaluations performed by p [...]

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Look Ma, no hands!

Joe Pavel, RKC

Sep 13, 2007 06:36 PM

Problem: How do you show new trainees that it's not the arms lifting the kettlebell during swings but the hip thrust that propels the bell upwards? Solution: Take away [...]

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Firefighting and Kettlebells : A Great Combination

Tom Corrigan, RKC Team Leader

Aug 20, 2007 03:10 PM

Firefighting is a physically demanding job. You have no time to warm up when the alarm sounds. In fact, many of your hardest calls wake you up the middle of the night. Yo [...]

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Kettlebell Training for Performance Sports

Dan John

Aug 20, 2007 07:47 AM

Wow. Seriously. You want to know how a fifty-year old man trains? Basically, I train in an intelligent fashion: I take advice from Alwyn Cosgrove and Pavel Tsatsouline [...]

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USA Kettlebells unique training philosophy is a magnet for women

Michael Bailey

Jul 30, 2007 08:53 PM

Driving down Washington Avenue in Minneapolis your curiosity is captured by what appears to be an un-detonated bomb penetrating a one-story building, resting half in and [...]

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Layoff and Improve

Justin Qualler, RKC

Jul 11, 2007 05:31 PM

Like many people, kettlebells have completely changed my training and made me a lot stronger, faster, and have given me more muscular control. When I started traini [...]

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EDT for GS Success

Jared Savik, RKC

Jun 19, 2007 04:14 PM

Most competitive gireveks accept that there are three phases to preparing for girevoy sport: the strength phase, the endurance phase and the pre-competition phase. Fo [...]

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OUTLAW!

Ron Morris, RKC

May 23, 2007 06:11 PM

Some would say that I?ve got a certain outlaw persona or personality. There are rumors that I even have an outlaw background?the word ?allegedly? comes to mind. And one [...]

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The Kettlebell Golf Swing

Joe Pavel, RKC, CAS

May 09, 2007 03:47 PM

Here’s a fun, easy to learn kettlebell drill that will build explosive strength throughout your core and hard to reach upper back muscles. Grab a light kettlebell w [...]

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Interview with Gray Cook and Brett Jones

Brett Jones Sr. RKC, CSCS

Apr 24, 2007 05:17 PM

Brett: Gray ? tell me a little bit about my background and how you got to be in the fitness industry. Gray: Well, I came out of high school as an athlete wanting to [...]

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My Training for the Master Of Sports

Catherine Imes, RKC

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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Navigating Girevoy Sport Training

Lorraine Patten, RKC

Mar 09, 2007 01:35 PM

Pavel asked me to write this article upon returning from The Veterans Snatch Classic 2006 meet in Hamburg, Germany. After I finished swearing, I realized I've wanted to [...]

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Detail Oriented Kettlebell Training

Sara Cheatham, RKC Team Leader

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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Preventing & Recovering From Disc Herniations

Brian Copeland, RKC

Feb 22, 2007 05:59 PM

The Dreaded Conversation Doctor: ?Sorry Brian, but you should consider surgery. I can prescribe pain killers to help you feel better.? Brian: ?But what about my mar [...]

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What is the RKC System?

Geoff Neupert, RKC

Feb 13, 2007 10:25 PM

Who am I and why am I qualified to write about this? My name is Geoff Neupert. I have been involved professionally in the fitness / strength & conditioning industry fo [...]

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How to Improve your Marksmanship with Kettlebells

Anon, RKC

Jan 30, 2007 07:50 PM

Recently I attended the Kettlebells For Combat Applications course in St. Paul, Minnesota. The course was first rate and all the instructors provided a tremendous amount [...]

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Functional Firefighter Fitness

Tom Shook, RKC

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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A Program Minimum for MMA Fighters

(How to Cure the Closet Curler…)

Steve Baccari, RKC

Jan 23, 2007 12:15 PM

First the program: Conditioning: Man Makers as described in Enter the Kettlebell! with some variations. Start with 10-12 minutes, but your goal is 15 minutes non-sto [...]

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A Case for Becoming a Girevik (Kettlebell Lifter)

David Finley, RKC

Dec 29, 2006 06:42 AM

"Okay, Okay, I have heard all about Pavel and this kettlebell lifting deal. But, do I really want to lay down my hard earned cash, only to be burned by another charlatan [...]

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

Mike Geary, NCSF-CPT, AFAA-CPT

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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How to Use Kettlebells to Develop a Kung-Fu Grip

David Whitley, RKC

Nov 28, 2006 06:37 PM

The list of combative uses for our hands is almost endless: Grabbing. Striking. Gouging. Catching. Twisting. Holding. What do all these actions have in common? They sh [...]

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Don’t Get Burned…Kettlebells to the Rescue!

Anthony Grokaitis, RKC

Nov 15, 2006 11:25 PM

   If you are familiar with or part of the fire service, you might have heard theses words uttered a few times, its usually after a tough and grueling fire, ?I [...]

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Occam’s Razor in Program Design

Brett Jones, Sr. RKC, CSCS

Oct 26, 2006 05:26 PM

Warning ? Philosophical information ahead!! In the realm of program design and exercise there is a paralysis that can occur when trainees begin to seek information to [...]

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Weapons in the Arsenal:

Why Kettlebells and Grippers Make a Killer Combo

Chris Mays, RKC

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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A Tip for Mastering the Kettlebell Swing

Bruce Bonafede, RKC

Oct 03, 2006 06:22 PM

The Swing is one of the key drills in kettlebell training. Without proficiency in this fundamental drill, a trainee will never master the Clean, the Snatch, or any of [...]

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Bull Simple Kettlebell Program for Beefy Muscularity

Joe Pavel, RKC

Sep 26, 2006 01:42 PM

   ?Bull simple.? Interesting, but what does it mean? Its means: act simple and think simple. It?s a program that doesn?t require a lot of thinking, just a l [...]

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Pressing the BEAST

Joe Sarti, RKC

Sep 26, 2006 01:25 PM

A common question I was asked at the April 2006 RKC was how did you press the BEAST? What did I do to prepare for the BEAST Challenge? Well, to tell you the truth I had n [...]

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How to Conquer the Two-Pood Kettlebell in Seven Days

Tom Barett

Sep 20, 2006 03:27 PM

When my 32KG kettlebell arrived, before I opened the crate, I remembered what my Comrade Jim told me when I first announced that I?d ordered it: ?Tom, snatch that bad boy [...]

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Hand Care: After the Fact

Dave Cronk, RKC

Sep 01, 2006 02:13 PM

?Ouch! That hurts! My blister is torn. I don?t think I can lift anymore today!? Wrong Comrade! Suck it up and try this effective hand repair method. This is a ha [...]

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Keep Your Heels Down For More Powerful Pulls

Randy Hauer, RKC

Aug 14, 2006 06:46 PM

In this article I will discuss a simple maneuver which will improve your pulling power. I have integrated this maneuver in my own training and teach it to my kettlebell c [...]

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So, you wanna press the Beast?

Thomas Phillips, RKC

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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‘Complex’ Kettlebells for Combatives

Kurt J. Wilkens, RKC-CAS

Jun 29, 2006 06:25 PM

The Russian strength and conditioning specialist formerly known as Pavel Tsatsouline ? and now simply ?Pavel? ? has offered some pretty sage advice in the past, to those [...]

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How to Incorporate Kettlebells Into Your Baseball Training

89 Kb PDF

Dan Huff and Jason C. Brown RKC

Jun 22, 2006 06:19 PM

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Rooting to Increase your Strength, Power, and Balance

Ken Black, RKC

Jun 14, 2006 06:01 PM

Martial artists have long used rooting, establishing a strong connection with the ground, for maximizing the strength and impact of their strikes. This concept may also [...]

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Brutal Minimalist Fitness

David Whitley, RKC

Jun 14, 2006 02:15 PM

One of the things I like the most about kettlebell training is the variety. The number of exercises and variations are limited only by your creativity. With a kettlebell [...]

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How to Stay Strong While Training for an Endurance Sport

Catherine Imes, RKC

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

Michelle Kilikauskas, NASM-CPT, RKC, Mom

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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So, You Want To Try The Secret Service Snatch Test, eh?

Jared Savik, RKC

May 10, 2006 02:52 PM

For those who have done it and are contemplating doing it again, it can evoke feelings of dread. For those who have not tried it, it is a curiosity, and perhaps a percei [...]

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A Prelude to a Swing

Tom Corrigan, RKC

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

Mark Reifkind, RKC

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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The Need to Train Like A Man, Especially if you are a Woman

Lauren Brooks, RKC

Mar 09, 2006 10:08 PM

Come on ladies! Are you sick of watching men do pull-ups and you can't even do one? I know I was! As a fitness coach I stay current with the latest developments. I a [...]

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

Steve McNamara Physical Therapist

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

Richard Freeman, MD, RKC

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

Sgt. Thomas C. Buhls, USMC

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

945 Kb PDF

Jim Smith, CSCS, CFT, USAW

Jan 09, 2006 03:49 PM

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How To Stop Being The Average American!

Dr. Wendy M. Schauer, DC, RKC, FICPA

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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Extended Kettlebell Drills: How to Mix Kettlebell Basics into Powerful Hybrid Exercises

David Whitley, RKC

Dec 30, 2005 02:05 AM

At the RKC certification in June 2003 I had the opportunity to spend some time with some of the best brains in the kettlebell world. One conversation the really got me th [...]

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Rings and Kettlebells: Your Ticket for Athletic Strength

Tyler Hass, RKC

Dec 30, 2005 02:02 AM

First of all, what is athletic strength? By my definition, it means strength coupled with skill. You have no doubt seen a few guys in your life that were monsters in th [...]

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The GS Jerk vs. the Kettlebell Power Jerk

Andrey Kuzmin

Dec 14, 2005 04:05 PM

When Girevoy Sport was young, competitors used the power jerk technique where the elbows did not touch the stomach. They did it because they were not allowed to rest wit [...]

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My Philosophy of Kettlebell Training

Mr. Haney, RKC

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

Jim Haines, RKC

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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A Double Kettlebell Killer Combo

Jeff O'Connor, RKC

Oct 11, 2005 03:00 PM

If you?re like so many of us that are always trying to squeeze more training into less time, or are just cursed with the need to make things more difficult, this could be [...]

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Kettlebells and Climbing

376 Kb Acrobat PDF

Kevin Perrone RKC, HFI

Sep 30, 2005 04:45 PM

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How a Young Wrestler Got Phenomenal Results from a 20-Minute Russian Kettlebell Workout

Zach Even - Esh

Sep 21, 2005 03:32 PM

I was training a young athlete who was dedicated enough to stick to his strength & conditioning program during his wrestling season. Most young athletes cannot (perhaps ? [...]

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How to Improve Your Kettlebell Swing and Snatch with a Kung Fu Drill

George Hynec, RKC. Sydney, Australia

Aug 31, 2005 02:00 PM

So you finally got your client to snap those hips, brace the core, etc. It is all looking beautiful, except for the arm. The lifter just cannot let the tension go and is [...]

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Mixing in The Kettlebell Swing for Super Human Training - Part 1

Bud Jeffries

Aug 19, 2005 02:29 PM

You want to take your power to the next level? Do you want to take your conditioning to previously unexplored peaks? Do you want to be so radically muscled that little [...]

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Snatch a Heavier Kettlebell

Jeffrey Crews, RKC

Jun 10, 2005 12:55 PM

Sooner or later every kettlebell lifter is going to want to try a heavier 'bell. Over time a dedicated girevik may move up three or four times. The question is, how do y [...]

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The Kettlebell Swing – First for a Reason

Bill Fox, RKC

Jun 09, 2005 12:13 PM

Why the Swing? In The Russian Kettlebell Challenge Pavel quotes David Willoughby, a 1920s weightlifting champion, stating that the 2 arm swing ?brings into action and [...]

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Kettlebells for Amphibious Special Operations Fitness

Charles Grady, RKC

May 31, 2005 01:38 PM

I have read a lot on kettlebell fitness for the infantryman, the SWAT officer, the Para Rescue operator, etc. I have been throwing around kettlebells for about a year and [...]

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Waxing Philosophic About Kettlebells

John Heinz, RKC

Apr 29, 2005 05:55 PM

Recently I was asked to put pen to paper regarding a philosophy of kettlebell training as it might relate to the philosophy of martial arts training. Let me preface [...]

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How to Combine Kettlebells and Bands for Explosive Sports Performance

Jason C. Brown

Apr 05, 2005 01:14 PM

The use and efficacy of jumpstretch bands within the strength and conditioning community is well accepted. However, not until recently has it been possible to combine bal [...]

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

Michael Johnson, RKC

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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How to Make the CMS Rank in the Long Cycle

David Whitley, RKC

Mar 03, 2005 03:36 PM

The material in this article is excerpted from my soon-to-be-completed GS training manual. On December 4th, 2004 I competed in a Girevoy Sport meet and became the firs [...]

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How to Squat Deep without Hurting Your Knees, RKC Style

Joe Pavel, RKC

Mar 03, 2005 03:16 PM

While grocery shopping the other day we came upon a half dozen bags of flour that had fallen off the shelf and onto the floor. My three-year-old son, seeing that things [...]

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My Favorite Girevoy Sport Assistance Exercises

Jared Savik, 2004 American GS National Champion

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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Kettlebell Split Snatch for Killer Conditioning

David Finley, RKC

Feb 14, 2005 02:26 PM

Looking to shift your anaerobic conditioning into high gear? Fry your legs and sear your lungs in the process? Well Comrade, then step up to the split snatch! Since se [...]

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

Marty Farrell, RKC

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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Off-Center Core and Body Conditioning with Kettlebells

Bud Jeffries

Feb 07, 2005 01:42 PM

I have often been accused of being a little off center? sometimes by my wife?and then sometimes by other people whose opinion has much less direct effect on what dinner i [...]

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Kettlebells for Surfing Strength and Muscle Endurance

Matt Schwartz, RKC

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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A College Strength Coach Puts Kettlebells to the Test

Chris Holder, RKC

Jan 10, 2005 06:33 PM

My name is Chris Holder and I am the Strength and Conditioning coach for Cal Poly's 20 varsity sports. We are a Division I institution with Division I-AA Football. We are [...]

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The 16kg Kettlebell Snatch 1000 Rep Challenge

David Whitley, RKC

Dec 15, 2004 12:51 PM

I am not exactly sure how it got started, but I blame Steve Cotter. In the late fall of 2003, talk arose on the Dragon Door Forum about doing high repetition snatches wit [...]

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The Party Protocol for Triathletes

Brad Nelson, RKC

Nov 23, 2004 03:46 PM

The Western world is gradually listening, receiving and applying simple, primitive, and more effective training methods from the archives of the Eastern bloc. Kettlebell [...]

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How Kettlebells Have Made Me a Better Royal Canadian Mountie

Jerome O’Charchin, RKC

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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One-Arm Kettlebell Presses –Strict vs. ‘Tempo’

Andrey Kuzmin

Oct 21, 2004 01:10 PM

The one-arm press used to be an event in Girevoy Sport competitions. In the beginning the competitors pressed strictly. But coaches were looking how to improve the techn [...]

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Kettlebells - Breaching Doors to Success

Devin Reynolds, RKC

Oct 20, 2004 06:19 PM

Kettlebells are like special operations -there are constantly new challenges to overcome. Recently we conducted a hostage rescue operation that required our team to break [...]

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Kettlebell Conditioning for Boxers

Steve Baccari, RKC

Oct 20, 2004 06:11 PM

The following article will show you how I have integrated Pavel?s training methods into my boxers? training. This exercise program fits boxers well because the exercises [...]

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Kettlebells and Olympic Weightlifting

Mike Burgener

Oct 20, 2004 06:10 PM

I have been involved in Olympic weightlifting since 1964 when I was a student and football athlete at the University of Notre Dame. Luckily for me, my coaches were Fr. B [...]

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Football Pre-season "Boot Camp" Kettlebell Training

Mike Burgener

Oct 20, 2004 06:07 PM

Sunday, August 18, 02, the Rancho Buena Vista High School football team traveled to Camp Pendleton, California, the home of the United States Marine Corps, 1st Division, [...]

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New Wine, Old Bottles

Washingtonpost.com, Feb 2003

Marty Gallagher

Oct 08, 2004 07:00 PM

In elite athletic circles the word is spreading as in-the-know Americans are purchasing ancient Russian fitness equipment, resurrecting old exercise philosophies and obta [...]

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Climbing Mountains and Lifting Kettlebells in Chile

Kenneth Lein

Sep 13, 2004 02:05 PM

I just made my first Kettlebells!!! 1, 1.5, and 2 poods. But I will come to this point later. First I will share how I came to this extreme training. Like everything, lif [...]

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Why the "Bottoms Up Press" Is Good For You

James "Lemon" Boelter

Jul 22, 2004 12:59 PM

For those of you unfamiliar with it, the BUP ("Bottoms Up Press") is the version of the kettlebell military press done with the kettlebell held upside down. The girevik u [...]

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

George ‘Comrade Yuri’ Nolly, RKC

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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Russian Kettlebells for Women? -Absolutely!

Lisa Shaffer, RKC

Jun 10, 2004 03:22 PM

Listen up, ladies! I finally found the perfect form of exercise. Training with kettlebells! I won't be going back to traditional weight training because kettlebells giv [...]

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Suicide Frogs: Another Extreme Kettlebell Conditioning Workout

David Whitley, RKC

Jun 10, 2004 01:10 PM

Remember Suicide drills? We used to do them in high school football practice. Start at the goal line, sprint 10 yards, then sprint back to the goal line, sprint 20 yards, [...]

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The Gunslinger Kettlebell Circuit

Tom Corrigan, RKC

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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Form a fitness plan

It takes planning and dedication to lose that body fat

Victor Holtreman

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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How Top College Strength Coaches Combine Kettlebell and Barbell Training

Stephane Rochet, RKC

Feb 12, 2004 05:14 PM

Every good idea I have had in strength training has been ?borrowed? from somebody else. I guess that means I?m not overly creative. However, I am smart enough to know a [...]

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Three New Kettlebell Exercises for Martial Artists

Pietro Puzzuoli, RKC

Jan 26, 2004 10:54 PM

There are literally hundreds of exercises that can be performed with a kettlebell. With just a little creativity, even the lightest of bells can serve advanced athletes f [...]

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20-rep Super Squats for Kettlebell Pressing Power

Monty Singer, RKC

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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The Two Kettlebell Long Cycle Clean-and-Jerk

Chris Rubio, RKC

Dec 10, 2003 06:02 PM

This is one of the most effective exercises you can do to increase your functional work capacity and your overall physical endurance. This is a total body exercise that w [...]

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The Kettlebell Approach to Physiotherapy

Keith Weber, RKC

Dec 10, 2003 05:10 PM

I guess one of the things I like most about being a physiotherapist or physical therapist is the wide variety of treatment techniques that I have at my disposal to help p [...]

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How to Organize a Kettlebell Competition

Lorraine Patton, RKC and Christine Uberti, RKC

Oct 29, 2003 09:19 PM

The first Virginia Kettlebell competition was held on May 3, 2003. It was nothing short of a miracle that the competition was so successful. Although I'm fortunate to be [...]

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How To Military Press the 2-Pood in 8 Weeks

Steve Freides, RKC

Oct 29, 2003 09:14 PM

At 152 lbs. and 5?7?, I'm not exactly a big guy. As a middle aged desk jockey with a bad back who likes to run, swim, and bicycle, I'm not your ideal candidate for milit [...]

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A Relay-Race in Kettlebell Sport

Andrey Kuzmin

Oct 20, 2003 08:51 PM

Some years ago a new type of kettlebell sport competition got started in Russia. It?s a relay-race, a team competition. Usually a team consists of seven people, in each t [...]

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The Anchor Raise

Bruce Bonafede

Oct 20, 2003 08:23 PM

I began using RKC about three months ago. I started by following Pavel's recommendations for high-rep ballistic exercises using dumbbells, liked the results, and immedia [...]

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Increase Your Kettlebell Military Press One Size in 8 Weeks

Steve Freides

Sep 29, 2003 07:05 PM

How To Military Press The 2 Pood (or any next-larger size) in 8 Weeks At 152 lbs., five feet, seven and one half inches, 13% body fat, I'm not exactly a big guy. As [...]

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The Structured Flexible Kettlebell Workout

Gavin Hurt

Jul 07, 2003 09:27 PM

I know what you?re thinking, how can it be both structured and flexible at the same time? Well, read on and find out, comrade. If one was to design a well-balanced workou [...]

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How to Improve Your lifts by Aligning Your Neck Just Right

James "Lemon" Boelter

May 21, 2003 03:16 PM

The Party knows that learning to generate max tension is paramount for strength. I'd like to address the other side of the coin: eliminating wasted effort and taking the [...]

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Kettlebell Buyers Guide

Steve Freides RKC

May 14, 2003 12:08 PM

Kettlebell Buyer's Guide by Comrade Steve Freides RKC, http://www.kbnj.com I want to start training with kettlebells. What should I buy? If you are a healthy ( [...]

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K-Bell for Boxers

Mark Anthony Montaquila

Mar 15, 2003 01:50 AM

www.combatcontroltactics.com For any combat martial artist, including boxers, stamina and strength are, of course, necessities. However, the sport of kettlebell liftin [...]

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Russian Kettlebell Training 102

James "Lemon" Boelter

Jan 03, 2003 10:28 PM

This article is intended to help advanced beginners and intermediates continue in the wonderful ways of Girevoy sport. In academic courses, there is almost always an intr [...]

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TSC TRAINING 2002

Brett Jones, RKC

Jan 03, 2003 10:23 PM

On October 12th of this year, I was fortunate enough to win the Special Ops level of the inaugural Tactical Strength Challenge. AS this was my first foray into competiti [...]

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Swinging Your Way To Strength

Tom Barrett

Nov 08, 2002 07:54 PM

I was pretty excited about the arrival of my 24 kg kettlebell. When I got home from work, there it was still in its cardboard wrapper waiting for me to start playing with [...]

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Climbing the Stairway to Kettlebell Success

Lieutenant Jess W. Gundy

Oct 30, 2002 03:39 PM

Most people who participated in high school football or wrestling practice can fondly remember their coaches barking at them as they ascended and descended the stair [...]

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Be a First-Class Girevik!

J. C.

Jul 17, 2002 05:00 PM

For a beginning/intermediate girevik, I think the best goal you can set is to match the Class I numbers in The Russian Kettlebell Challenge. Get there, and you will enjoy [...]

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Breathing Ladders

Rob Lawrence, RKC

Jul 17, 2002 03:12 PM

"Breathing ladders" are a very effective technique I've come up with for developing cardiovascular endurance. They are based on my observation, in karate training, that e [...]

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Squat-Jerks for Explosive Power and a Great Full-Body Workout

George Nolly, RKC

Jul 02, 2002 02:47 PM

Squat-Jerks for Explosive Power and a Great Full-Body Workout By George Nolly, RKC, a.k.a. Comrade Yuri I do most of my kettlebell work in my back yard. This is al [...]

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The US Department of Energy Kettlebell Man Maker

Bill Cullen, RKC

Jun 14, 2002 01:07 PM

Okay, comrades, it's been eighteen months since I picked up my first kettlebell. I'm a retired Army Special Forces Master Sergeant and a certified kettlebell instructor. [...]

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Partying in College

Robert Monti

Jun 04, 2002 03:51 PM

I admit, I am spoiled. I attend college just outside of Philadelphia and am fortunate enough to workout under the guidance of world-class personal trainer, author, warri [...]

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Technique, Repetition and Insight in Kettlebell Training

Rob Lawrence, RKC

Jun 04, 2002 03:14 PM

The difference between strength training and the lifting done in most commercial gyms today does not come down to questions of how many sets, how many reps, and so on. Th [...]

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Plugging Technology Into RKC

Tom Furman, 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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The Kettlebell Manifesto

J. C.

Jun 03, 2002 05:00 PM

Kettlebells have transformed me. After 8 months, I'm leaner & meaner-looking than some of the guys who show up on "Men's Health"-type covers, and I bet I could outstrip t [...]

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Marathon Kettlebell Challenge

Ronnie "Legbelu1" Caldwell

Jun 03, 2002 03:54 PM

This article is entitled Marathon Kettlebell Challenge but it is not intended to be just for people who intend to run Marathons and would like to know how to effectively [...]

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More on Kettlebells and Infantry Fitness

Randy Bartlett

Jun 01, 2002 12:22 AM

The previous article submitted was one man's happy experience with fitness tools that are fast, easy and fun. Having had about a year to play with KB's, we now have some [...]

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Some Thoughts on Kettlebell Training and Infantry Fitness

Randy Bartlett

May 31, 2002 11:29 PM

I just finished Annual Training (AT) with the National Guard Light Infantry unit to which I am assigned. We spent 6 days in the field doing Search and Attack missions. [...]

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