Kettlebell Training Articles from Dragon Door Publications sorted by Title descending

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Kettlebell Training

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“Can you touch your toes?” might be the most asked question in today’s gym. However, no one asks questions about movement skill. Even ...	Brett Jones, Senior RKC, CSCS	2007-10-04
‘Complex’ Kettlebells for Combatives The Russian strength and conditioning specialist formerly known as Pavel Tsatsouline – and now simply ‘Pavel’ – has offered some pretty sage advice in the ...	Kurt J. Wilkens, RKC-CAS	2006-06-29
Why the "Bottoms Up Press" Is Good For You 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 ...	James "Lemon" Boelter	2004-07-22
What is the RKC System? 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 / ...	Geoff Neupert, RKC	2007-02-13
Weapons in the Arsenal: 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. ...	Chris Mays, RKC	2006-10-16
Waxing Philosophic About Kettlebells Recently I was asked to put pen to paper regarding a philosophy of kettlebell training as it might relate to ...	John Heinz, RKC	2005-04-29
Voodoo Witch from Transsylvania — there are actually clients that call me that, and they mean it :) (Sure, the idea of me never touching their ’problematic’ ...	Gabriella Katschthaler, RKC, CK-FMS	2009-04-29
Using Kettlebells To Attack Stubborn Fat 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 ...	Al-Sabah Suleiman RKC (Al-Uk from the DD forum)	2009-04-14
USA Kettlebells unique training philosophy is a magnet for women 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 ...	Michael Bailey	2007-07-30
TSC TRAINING 2002 On October 12th of this year, I was fortunate enough to win the Special Ops level of the inaugural Tactical Strength Challenge. AS this ...	Brett Jones, RKC	2003-01-03
Tips for KB Pressing Power Everyone wants to add more power to their press and they want it yesterday! Strength is a skill (where have I heard that before?) ...	Mike Nelson, RKC, Z Health Master Trainer	2009-05-18
Three New Kettlebell Exercises for Martial Artists 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 ...	Pietro Puzzuoli, RKC	2004-01-26
The US Department of Energy Kettlebell Man Maker Okay, comrades, its been eighteen months since I picked up my first kettlebell. Im a retired Army Special Forces Master Sergeant and a certified kettlebell ...	Bill Cullen, RKC	2002-06-14
The Ultimate Combo for Overall Fitness Like most health and fitness professionals, I get lots of questions about training and ...	Michael Stehle, RKC	2009-06-12
The Two Kettlebell Long Cycle Clean-and-Jerk 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 ...	Chris Rubio, RKC	2003-12-10
The Structured Flexible Kettlebell Workout 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 ...	Gavin Hurt	2003-07-07
The Russian Kettlebell and Hardstyle Have Changed My Life In early 2000 I bought Pavels . I had never seen anyone talk training the way Pavel did. I did mostly high intensity ...	Adam T Glass	2008-11-12
The Party Protocol for Triathletes The Western world is gradually listening, receiving and applying simple, primitive, and more effective training methods from the archives of the Eastern bloc. Kettlebells ...	Brad Nelson, RKC	2004-11-23
The Party Line for Passing the RKC Snatch Test Comrades, if you are worried about passing the Russian Kettlebell Challenge (RKC) instructor Snatch Test, this article is for you – a solid, simple plan ...	Steve Freides, RKC	2008-04-18
The One-Hand Slap 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 ...	Jay Armstrong, RKC TL	2008-05-14
The Need to Train Like A Man, Especially if you are a Woman Come on ladies! Are you sick of watching men do pull-ups and you cant even do one? I know I was! As a fitness ...	Lauren Brooks, RKC	2006-03-09
The Kettlebell Swing – First for a Reason In Pavel quotes David Willoughby, a 1920s weightlifting champion, stating that the 2 arm swing “brings into action ...	Bill Fox, RKC	2005-06-09
The Kettlebell Posture 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, ...	Dr. Jake Caldwell, DPT, CSCS, RKC	2008-09-22
The Kettlebell Manifesto Kettlebells have transformed me. After 8 months, Im leaner & meaner-looking than some of the guys who show up on Mens Health-type covers, and I ...	J. C.	2002-06-03
The Kettlebell Jump Start for Couch Potatoes 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, ...	Jim Haines, RKC	2005-10-31
The Kettlebell Golf Swing 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 ...	Joe Pavel, RKC, CAS	2007-05-09
The Kettlebell Approach to Physiotherapy 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 ...	Keith Weber, RKC	2003-12-10
The Gunslinger Kettlebell Circuit 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 ...	Tom Corrigan, RKC	2004-05-04
The GS Jerk vs. the Kettlebell Power Jerk When Girevoy Sport was young, competitors used the power jerk technique where the elbows did not touch the stomach. They did it because they ...	Andrey Kuzmin	2005-12-14
The Get Up Stabilizer 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 ...	Steve Gould RKC, CFT, CSCS	2008-04-29
The Ergonomics of Snatching 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 ...	Jordan Vezina, RKC	2009-08-11
The Anchor Raise I began using RKC about three months ago. I started by following Pavels recommendations for high-rep ballistic exercises using dumbbells, liked the results, and ...	Bruce Bonafede	2003-10-20
The 16kg Kettlebell Snatch 1000 Rep Challenge I am not exactly sure how it got started, but I blame Steve Cotter. In the late fall of 2003, talk arose on the	David Whitley, RKC	2004-12-15
Technique, Repetition and Insight in Kettlebell Training 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 ...	Rob Lawrence, RKC	2002-06-04
Swinging Your Way To Strength 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 ...	Tom Barrett	2002-11-08
Suicide Frogs: Another Extreme Kettlebell Conditioning Workout 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 ...	David Whitley, RKC	2004-06-10
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. ...	George Nolly, RKC	2002-07-02
Some Thoughts on Kettlebell Training and Infantry Fitness I just finished Annual Training (AT) with the National Guard Light Infantry unit to which I am assigned. We spent 6 days in the ...	Randy Bartlett	2002-05-31
So, You Want To Try The Secret Service Snatch Test, eh? For those who have done it and are contemplating doing it again, it can evoke feelings of dread. For those who have not tried ...	Jared Savik, RKC	2006-05-10
So, you wanna press the Beast? I went out to be an assistant instructor and gave the first ever beast challenge a whirl. Only completed the ...	Thomas Phillips, RKC	2006-07-19
Snatch a Heavier Kettlebell 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 ...	Jeffrey Crews, RKC	2005-06-10
Short bending + Kettlebells = Dominating Power 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 ...	Adam T. Glass	2007-11-12
Scientific Evidence For The Russian Kettlebell In "Fixing Bad Backs" Anyone who has become a kettlebell devotee is aware of the testimonials purporting that training with the device “fixes bad backs”. Others have had ...	Steve McNamara Physical Therapist	2006-02-24
Russian Kettlebells for Women? -Absolutely! Listen up, ladies! I finally found the perfect form of exercise. Training with kettlebells! I wont be going back to traditional weight training ...	Lisa Shaffer, RKC	2004-06-10
Russian Kettlebell Training 102 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 ...	James "Lemon" Boelter	2003-01-03
Rooting to Increase your Strength, Power, and Balance Martial artists have long used rooting, establishing a strong connection with the ground, for maximizing the strength and impact of their strikes. This concept ...	Ken Black, RKC	2006-06-14
Rings and Kettlebells: Your Ticket for Athletic Strength First of all, what is athletic strength? By my definition, it means strength coupled with skill. You have no doubt seen a few ...	Tyler Hass, RKC	2005-12-29
Progression with Presses Pressing heavy just feels good. There is something about prying yourself between a large amount of weight and the ground. For many of ...	Tim Anderson, RKC2	2009-06-12
Preventing & Recovering From Disc Herniations Doctor: “Sorry Brian, but you should consider surgery. I can prescribe pain killers to help you feel better.” Brian: “But what about my martial ...	Brian Copeland, RKC	2007-02-22
Pressing the BEAST A common question I was asked at the April 2006 RKC was how did you press ? What did I do to prepare ...	Joe Sarti, RKC	2006-09-26
Plugging Technology Into RKC I spent a lot of my teens studying the strength and martial arts training methods of the champions of the 1970Õs. That technology stayed dormant ...	Tom Furman, RKC	2002-06-03
Partying in College 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 ...	Robert Monti	2002-06-04
Overcoming Adversity 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 ...	Angelo Gala, CSCS RKC II	2009-07-09
OUTLAW! 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’ ...	Ron Morris, RKC	2007-05-23
One-Arm Kettlebell Presses –Strict vs. ‘Tempo’ 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 ...	Andrey Kuzmin	2004-10-21
Off-Center Core and Body Conditioning with Kettlebells 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 ...	Bud Jeffries	2005-02-07
Occam’s Razor in Program Design In the realm of program design and exercise there is a paralysis that can occur when trainees begin to seek information ...	Brett Jones, Sr. RKC, CSCS	2006-10-26
New Wine, Old Bottles In elite athletic circles the word is spreading as in-the-know Americans are purchasing ancient Russian fitness equipment, resurrecting old exercise philosophies and obtaining significant gains ...	Marty Gallagher	2004-10-08
Navigating Girevoy Sport Training Pavel asked me to write this article upon returning from The Veterans Snatch Classic 2006 meet in Hamburg, Germany. After I finished swearing, I ...	Lorraine Patten, RKC	2007-03-09
My WTH Story When asked, why do you train? how do you answer? Ive been asked this question numerous times, albeit the word train is usually substituted for, ...	Jason Marshall, RKC, CK-FMS (in training)	2009-04-29
My Training for the Master Of Sports Over Memorial Day Weekend in 2006, I achieved the rank of Master of Sports (MS) in Girevoy Sport and the NAKF Nationals. Although ...	Catherine Imes, RKC	2007-03-20
My Philosophy of Kettlebell Training My philosophy of kettle bell training is quite simple — to have as much fun as possible while getting yourself into the best shape of ...	Mr. Haney, RKC	2005-11-29
My Kettlebell Journey… 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 ...	Sam Robards, RKC	2007-10-05
My Favorite Girevoy Sport Assistance Exercises When I ordered my first in January 2002 it was completely unfamiliar to me. I had never seen one used and certainly never ...	Jared Savik, 2004 American GS National Champion	2005-02-21
More on Kettlebells and Infantry Fitness The previous article submitted was one mans happy experience with fitness tools that are fast, easy and fun. Having had about a year to ...	Randy Bartlett	2002-05-31
Mixing in the Kettlebell Swing for Super Human Training, Part 3 Worlds Strongest Man contest winner Phil Pfister once said in response to an interviewers question, Hey, everybody needs cardio. Now I figure once youre strong enough ...	Bud Jeffries, RKC	2008-03-04
Mixing in the Kettlebell Swing for Super Human Training – Part 2 It appears from the response that we received in the first of this series of articles that many of you are excited ...	Bud Jeffries	2008-03-04
Mixing in The Kettlebell Swing for Super Human Training - Part 1 You want to take your power to the next level? Do you want to take your conditioning to previously unexplored peaks? Do you ...	Bud Jeffries	2005-08-19
Marathon Kettlebell Challenge 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 ...	Ronnie "Legbelu1" Caldwell	2002-06-03
Look Ma, no hands! Problem: How do you new trainees that its not the arms lifting the kettlebell during swings but the hip thrust that propels the bell ...	Joe Pavel, RKC	2007-09-13
Length Tension Relationships and How to Restore Lost Function 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 ...	Mark Reifkind, Senior RKC	2007-10-04
Layoff and Improve 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 ...	Justin Qualler, RKC	2007-07-11
Latitude One of the reasons I fell in love with kettlebells is that they helped me discover my lats. I knew I had to have ...	Tim Anderson, RKC2	2008-09-18
King T.U.T. When it comes to generating strength, tension is king. Your muscles dont know whether you are lifting iron, rocks or sand, or if you ...	Steve Mathews	2009-09-28
Kettlebells: An Investment with Healthy Dividends Whether or not ...	Marty Larson, RKC	2007-12-18
Kettlebells, Rugby Players and... Opera Singers!? As the 2007 Rugby Season began in Manitoba, I knew that some of the players taking the field for their clubs, provinces and ...	Cole Summers, RKC	2008-02-12
Kettlebells for Surfing Strength and Muscle Endurance This article will not directly address agility, balance, or explosiveness, although the ...	Matt Schwartz, RKC	2005-01-12
Kettlebells for Maxing Military Physical Fitness Tests 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. ...	TSgt Philip Davis, RKC	2008-11-12
Kettlebells for Marines 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 ...	Uncle Sal	2009-09-11
Kettlebells for Amphibious Special Operations Fitness 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 ...	Charles Grady, RKC	2005-05-31
Kettlebells and Pregnancy of my life….. and It has just started! Are you pregnant? Or thinking of getting pregnant? Are you a trainer and is ...	Yoana Snideman, RKC TL	2009-04-29
Kettlebells and Olympic Weightlifting I have been involved in Olympic weightlifting since 1964 when I was a student and football athlete at the University of Notre Dame. Luckily ...	Mike Burgener	2004-10-20
Kettlebells and Climbing ...	Kevin Perrone RKC, HFI	2005-09-30
Kettlebells - Breaching Doors to Success 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 ...	Devin Reynolds, RKC	2004-10-20
Kettlebell Training for Special Needs Kids: A New Twist on "Integrated" Training Like most families, were busy. We need an effective fitness program that we can easily integrate into our routine and follow consistently for the long ...	Michelle Kilikauskas, NASM-CPT, RKC, Mom	2006-05-10
Kettlebell Training for Performance Sports 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 ...	Dan John	2007-08-20
Kettlebell Training for Full Body Fat Loss! 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. ...	David Whitley, Sr. RKC	2008-06-20
Kettlebell Training for a High Quality of Life Strength training with Kettlebells is an integral part of the equation for health maintenance and a high quality of life. Recently, articles in USA ...	Richard Freeman, MD, RKC	2006-02-16
Kettlebell Split Snatch for Killer Conditioning 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 ...	David Finley, RKC	2005-02-14
Kettlebell Conditioning for Boxers 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 ...	Steve Baccari, RKC	2004-10-20
Kettlebell Buyers Guide Kettlebell Buyers Guide by Comrade Steve Freides RKC, If you are a healthy ...	Steve Freides RKC	2003-05-14
Keep Your Heels Down For More Powerful Pulls 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 ...	Randy Hauer, RKC	2006-08-14
Kalos Sthenos—The Get-Up The term Kalos Sthenos is Greek for Beautiful Strength and it is where we get the word calisthenics. And it is the term ...	Brett Jones, Master RKC, CSCS, CK-FMS	2009-02-03
K-Bell for Boxers For any combat martial artist, including boxers, stamina and strength are, of course, necessities. However, the sport of kettlebell lifting can be as beneficial, ...	Mark Anthony Montaquila	2003-03-14
Is the Kettlebell Swing the Fountain of Youth? 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. ...	Dr. John Sullivan, DC	2009-01-02
Interview with Gray Cook and Brett Jones Gray – tell me a little bit about my background and how you got to be in the fitness industry. Well, I came out ...	Brett Jones Sr. RKC, CSCS	2007-04-24
Increase Your Kettlebell Military Press One Size in 8 Weeks At 152 lbs., five feet, seven and one half inches, 13% ...	Steve Freides	2003-09-29
I am not a Runner, but, Thanks to Kettlebells, I can Run I am 63, 225# and havent run any more than 100yards in more than two years. I wouldnt say that I have a runners ...	Robert Budd, RKC II	2009-01-20
How Top College Strength Coaches Combine Kettlebell and Barbell Training Every good idea I have had in strength training has been “borrowed” from somebody else. I guess that means I’m not overly creative. ...	Stephane Rochet, RKC	2004-02-12
How to Work with Special Populations as an RKC—And Help Them Regain Control of Their Bodies 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 ...	Andrea Du Cane, Senior RKC	2007-10-04
How to Use Kettlebells to Develop a Kung-Fu Grip The list of combative uses for our hands is almost endless: Grabbing. Striking. Gouging. Catching. Twisting. Holding. What do all these actions have in ...	David Whitley, RKC	2006-11-28
How To Stop Being The Average American! The average American lifestyle goes something like this: We drive to work in a box, we sit ...	Dr. Wendy M. Schauer, DC, RKC, FICPA	2006-01-09
How to Stay Strong While Training for an Endurance Sport There are sacrifices we all make to train for a chosen sport. We set goals for ourselves and chart out our course for ...	Catherine Imes, RKC	2006-05-24
How to Squat Deep without Hurting Your Knees, RKC Style 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. ...	Joe Pavel, RKC	2005-03-03
How to Solve Your Training Problems with the Law Enforcement S.A.R.A. Model Man is at his highest plateau of intelligence when put to the task of solving problems. Without the challenges of solving problems we stagnate ...	Michael Johnson, RKC	2005-03-24
How to Reclaim Mankind’s Glory Days of Superlative Strength, Endurance and Power 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 ...	Kenneth Jay, Senior RKC	2007-10-04
How to Power through a Kettlebell Military Press Plateau with ‘The Rack’! If youve hit a plateau in your pressing movements and need to break out of your rut, you might want to try The Rack. ...	George ‘Comrade Yuri’ Nolly, RKC	2004-06-22
How to Organize a Kettlebell Competition 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 ...	Lorraine Patton, RKC and Christine Uberti, RKC	2003-10-29
How To Military Press the 2-Pood in 8 Weeks At 152 lbs. and 5’7”, Im not exactly a big guy. As a middle aged desk jockey with a bad back who likes to ...	Steve Freides, RKC	2003-10-29
How to Max the Marine Corps PFT 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. ...	Sgt. Thomas C. Buhls, USMC	2006-01-18
How to Make the CMS Rank in the Long Cycle On December 4th, 2004 I competed in a Girevoy Sport meet and became ...	David Whitley, RKC	2005-03-03
How to Increase Your Vertical Jump with Olympic Lifting and Kettlebells 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 ...	Walter J. Dorey	2008-09-22
How to Incorporate Kettlebells Into Your Baseball Training ...	Dan Huff and Jason C. Brown RKC	2006-06-22
How To Improve Your Secret Service Snatch Test Score 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 ...	David Whitley, Sr. RKC	2008-04-29
How to Improve your Marksmanship with Kettlebells 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 ...	Anon, RKC	2007-01-30
How to Improve Your lifts by Aligning Your Neck Just Right The Party knows that learning to generate max tension is paramount for strength. Id like to address the other side of the coin: eliminating wasted ...	James "Lemon" Boelter	2003-05-21
How to Improve Your Kettlebell Swing and Snatch with a Kung Fu Drill So you finally got your client to snap those hips, brace the core, etc. It is all looking beautiful, except for the arm. The ...	George Hynec, RKC. Sydney, Australia	2005-08-31
How to Conquer the Two-Pood Kettlebell in Seven Days 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 ...	Tom Barett	2006-09-20
How to Combine Kettlebells and Bands for Explosive Sports Performance The use and efficacy of within the strength and conditioning community is well accepted. However, not until recently has it been possible to ...	Jason C. Brown	2005-04-05
How to Change the Game 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 ...	Jordan Vezina, RKC	2009-06-24
How RKC and PTP Training Have Made Me a Competitive Swimmer Again 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 ...	Marty Farrell, RKC	2005-02-07
How Kettlebells Have Made Me a Better Royal Canadian Mountie I attended the RKC certification workshop in April 2004 and it benefited me in numerous ways. First of all, kettlebell training has improved my ...	Jerome O’Charchin, RKC	2004-11-23
How a Young Wrestler Got Phenomenal Results from a 20-Minute Russian Kettlebell Workout I was training a young athlete who was dedicated enough to stick to his strength & conditioning program during his wrestling season. Most young athletes ...	Zach Even – Esh	2005-09-21
High Tension Techniques for Max Strength Max Shank, RKC bottom up presses a 40kg kettlebell holding a gripper in the opposite hand. Every 4 years we sit and watch in ...	Max Shank, RKC	2009-08-27
Hand Care: After the Fact “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 ...	Dave Cronk, RKC	2006-09-01
Getting Back To Basics As a South African rugby player the basics are drilled into us. When the going gets ...	Shaun Cairns, Senior RKC	2009-05-05
Functional Firefighter Fitness 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 ...	Tom Shook, RKC	2007-01-23
Full Circle with the Get-Up 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 ...	Adam T. Glass	2009-02-18
Frank Shamrock’s Kettlebell Training 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 ...	Mark Reifkind, RKC	2006-04-11
Four Kettlebell Moves for a Bigger Powerlifting Total Powerlifters are a resourceful group; well do damn near anything to add pounds to our lifts and grow our total. Go to any powerlifting gym ...	Mike Robertson	2009-03-11
Form a fitness plan I believe that it is absolutely essential to have a target or goal when it comes to improving your ...	Victor Holtreman	2004-03-01
Football Pre-season "Boot Camp" Kettlebell Training 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, ...	Mike Burgener	2004-10-20
Firefighting and Kettlebells : A Great Combination 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 ...	Tom Corrigan, RKC Team Leader	2007-08-20
Fighting Strength: Combining Kettlebells and Sandbags 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 ...	Josh Henkin, RKC TL	2008-05-14
Extended Kettlebell Drills: How to Mix Kettlebell Basics into Powerful Hybrid Exercises 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. ...	David Whitley, RKC	2005-12-29
Expanding Your Training with Kettlebells, Exercise Bands, and Chains Recently I have been achieving new PRs in many of my lifts, especially my grip and pressing strength. I attribute this new found power to ...	Adam T Glass, SSgt, USAF	2008-05-14
EDT for GS Success 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. For ...	Jared Savik, RKC	2007-06-19
Dr. Cooper Meets the USSS Snatch Test In June of last year I passed the RKC II, and am very proud of it. Great information was presented by the different senior RKCs. ...	Stefan Madsen, RKC II	2009-03-31
Don’t Get Burned…Kettlebells to the Rescue! If you are familiar with or part of the fire service, you might have heard theses words ...	Anthony Grokaitis, RKC	2006-11-15
Detail Oriented Kettlebell Training Straighten your wrist, lockout your elbow, suck in your shoulder, tighten your glutes, finish your hips, pressurize. These are just a few things I ...	Sara Cheatham, RKC Team Leader	2007-02-22
Cooking Up A New Challenge In Functional Movement And Kettlebells! 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 ...	Gray Cook, MSPT, OCS, CSCS, RKC	2008-05-09
Climbing the Stairway to Kettlebell Success Most people who participated in high school football or wrestling practice can fondly remember their coaches barking at them as they ...	Lieutenant Jess W. Gundy	2002-10-30
Climbing Mountains and Lifting Kettlebells in Chile 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 ...	Kenneth Lein	2004-09-13
Clean up your Kettlebell Clean in 5 minutes or less When teaching beginners, there are 3 technical aspects of the clean that must be considered. And a solid mastery of the swing is paramount ...	Terrence Thomas, RKC	2009-04-14
Can You Adjust Your "Volume"? Anyone with an IPod, TV, or stereo is familiar with the volume control. You can blast your ears out or take it down to ...	Brett Jones CSCS, Master RKC	2008-03-17
Bull Simple Kettlebell Program for Beefy Muscularity “Bull simple.” Interesting, but what does it mean? Its means: act simple and think simple. ...	Joe Pavel, RKC	2006-09-26
Brutal Minimalist Fitness 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 ...	David Whitley, RKC	2006-06-14
Breathing Ladders Breathing ladders are a very effective technique Ive come up with for developing cardiovascular endurance. They are based on my observation, in karate training, that ...	Rob Lawrence, RKC	2002-07-17
Be a First-Class Girevik! 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 ...	J. C.	2002-07-17
Barbell and Kettlebell Complexes to Take Your Body to a New Level of Hardness and Conditioning 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”, ...	Mike Geary, NCSF-CPT, AFAA-CPT	2006-12-15
An RKC Primer So you’ve heard of the . And now you’re interested in attending, whether to get your diploma of attendance ...	Walter J. Dorey, RKC	2009-01-21
Advanced Kettlebell Techniques: Part I ...	Jim Smith, CSCS, CFT, USAW	2006-01-09
Abbreviated Strength Training--RKC Style Time, it seems, is always at a premium. No one has the time to work out anymore between work and taking ...	Geoff Neupert, Sr. RKC	2008-07-17
A Tip for Mastering the Kettlebell Swing The Swing is one of the key drills in kettlebell training. Without proficiency in this fundamental drill, a trainee will never master the Clean, ...	Bruce Bonafede, RKC	2006-10-03
A Relay-Race in Kettlebell Sport 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 ...	Andrey Kuzmin	2003-10-20
A Program Minimum for MMA Fighters First the program: Man Makers as described in with some variations. Start with 10-12 minutes, but your goal is 15 minutes non-stop. The 15 ...	Steve Baccari, RKC	2007-01-23
A Prelude to a Swing 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 ...	Tom Corrigan, RKC	2006-04-28
A Double Kettlebell Killer Combo 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 ...	Jeff O’Connor, RKC	2005-10-11
A College Strength Coach Puts Kettlebells to the Test Part II: “It’s a new day in San Jose…” Picture this… it is a cold day in San Luis Obispo in December of 2005. I am coming off one of the most incredible ...	Chris Holder, MS, RKC Team Leader, CSCS	2007-10-05
A College Strength Coach Puts Kettlebells to the Test My name is Chris Holder and I am the Strength and Conditioning coach for Cal Polys 20 varsity sports. We are a Division I institution ...	Chris Holder, RKC	2005-01-10
A Case for Becoming a Girevik (Kettlebell Lifter) 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, ...	David Finley, RKC	2006-12-29
6-Week Shoulder Shock Ladder and Swing Volume Plan A few months ago I put my students through a 6-week program. This program focuses specifically on the military press and swing volume. ...	Jay Armstrong, RKC TL	2009-05-05
200 SNATCHES Completing 200 snatches may at first seem a bit daunting even overwhelming. This 200 rep snatch workout is very simple to execute, virtually guarantees ...	Steve Gould M.S., CSCS, RKC II	2007-12-05
20-rep Super Squats for Kettlebell Pressing Power I have been an avid user of PTP () style training and KB’s for almost two years now. I was ...	Monty Singer, RKC	2003-12-10
2 out of 3 Beast Challenge Events Ain't Bad BEGINNING OF THE END…. The last article I wrote for Pavel detailed how my deadlift training evolved from training just a few days a ...	Pat "Phil" Workman	2009-05-18
"It's Got to Be the Kettlebells!" Thats the phrase I have been using a lot these last couple of years. Let me explain how and why I became acquainted ...	Bob Ross, RKC	2008-11-12

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Disclaimer: Opinions expressed here may not be in agreement with those of Dragon Door Publications, Inc., Power by Pavel, Inc. and Tactical Strength, Inc., and their employees including Pavel Tsatsouline. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here. Consult with your physician before starting any exercise program.

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