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By Adrienne Harvey, SrPCC, RKC-II, CK-FMS
I think my first passion was martial arts—which at first was mostly because of Saturday morning cartoons. I finally got involved with Filipino martial arts at the age of 12.
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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.
It’s all about trial and error. At first I was looking for myself. For years I did the pushups by myself every morning. It just felt good, I would oxygenize myself with about thirty breaths, then it was amazing what I could do afterwards. I was just doing it on my own.
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.
Fitness as a career probably started when I was teaching taekwondo. I was very heavily involved with taekwondo for about twenty years, and when I moved to California I ended up teaching at a studio for about seven years and then I broke my back.
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
An Interview with Scott Carney, author of What Doesn't Kill Us: How Freezing Water, Extreme Altitude, and Environmental Conditioning Will Renew Our Lost Evolutionary Strength
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...
I've gone through a lot of phases in my training, and I’ve probably trained with almost every implement imaginable in all my years of training. But, I definitely lean towards bodyweight training, and I particularly enjoy using kettlebells and the Bulgarian bag.
With an understanding of volume, intensity and specialized variety, we can now move into the basics of programming. I always start with the fundamental human movements as my guide to appropriate programming...
But training with SEAL was completely unorthodox, he turned all of the conventional things that I was taught upside down. The hardest thing was getting out of my routine, which I had pretty much been doing for twenty years. The second hardest challenge was the consistency of the new training—even though I had consistently run for years, the constant newness of the training was very challenging.
I was a chef and making my living as a musician by teaching lessons, doing studio work, playing with bands, and touring with bands. I was also working in a bar to supplement my income. Since I needed to have other jobs anyway, it helped me realize I could take my fitness to a more professional level.
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:
This ratio can be difficult. Generally,
I started in the martial arts in the late 70s with Chinese martial arts, specifically the Fu-Jow Pai system (Tiger Claw System). I studied that for a couple of years then transitioned to a kenpo style of Okinawa karate style where I achieved my black belt. From there I started mingling with other styles including Japanese swordsmanship—which I still study in New York City.
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.
Fitness has helped me break down physical, mental, and communication barriers. I’ve now completed four Spartan Races and will be competing in the CrossFit Open for the first time this year. I live what I teach and I've found my calling—I want to help people to challenge themselves to build the fit mind and body so they can do everything they want to do.
We’re teaching the students things that they can keep doing outside of a gym membership, even though we still have our weight racks and stuff like that. But, I’m into functional training along with many of the coaches and teachers, so we wanted to give people options other than just the standard bench press and squat. There’s obviously a place for that in strength training. But as training has evolved, we wanted to bring in functional training, kettlebells, and other things we can do.
Mindset is so important, and I want to get more people to focus on their lives instead of tuning it out. I think that if some of my clients were not also doing the health coaching with me, I would miss so much of what was getting in their way. I teach them how to be successful traveling, or what ever they need to work on—even if it’s just getting in more walking.
In April, I taught my 100th workshop. I am very very lucky that people actually want to listen to me for 2-3 days during a weekend. I have racked up a couple thousand hours of teaching courses. It's been a wild ride!
by Adrienne Harvey SrPCC, RKC-II, CK-FMS
I always liked learning different styles, finding my own style—and I always get really bored doing just one thing. So, when I moved to Paris, I also had to find work, so I auditioned at Moulin Rouge, Crazy Horse, and Lido. I signed a contract with Moulin Rouge and danced there for one and a half years. It was an amazing experience and an honor to be a dancer there, but...
I went to the RKC in June. I was a big fan of kettlebells even before I heard about the RKC! I trained with kettlebells for my last four years as a track athlete. But, I wish I could have used them during my whole running career because it made a huge difference in my running.
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”.
by Adrienne Harvey, SrPCC, RKC-II, CK-FMS
Interview with Shari Wagner, RKC Team Leader: How Kettlebells Changed Everything
How Ben Landry, RKC II got the BEAST Tamer and much, much more...
How to "Live Life Strong", Seth Munsey interview: After my RKC, I knew that what I learned would play a big role at my own facility. We only use kettlebells, sandbags, battling ropes, and stuff like that.
: I am working on so many things, but am always trying to get stronger. Even though I tend to be a little bit above average strength, I know if I stop trying to get stronger that will quickly fall down because everyone else is also trying to get stronger.
Much of my love for bodyweight exercise comes from wrestling. Even though we hit the weights pretty hard when training for wrestling, we also did push-ups all the time. Our coach had a rule that we had to give him 15 push-ups any time someone swore during practice! Bridging is also a huge thing with wrestling, so I’ve always loved to bridge.
I was about 27-28, and luckily I had not put on any weight. I think my genes helped me, but I still knew I was quite unfit. One day I started playing squash again—my dad used to coach me in squash when I was a kid. He wasn’t a professional player but he played at a fairly high level.
By Marty Gallagher
No one has ever been able to figure out a way to successfully conduct a hardcore progressive resistance class in a large group setting. Effective resistance training, hardcore resistance training produces measurable, quantifiable improvements in physique and performance. Hardcore progressive resistance experts use free-weights, barbells and dumbbells, to near exclusion.
As a kid I did competitive gymnastics from age six to nineteen, then took a break from it for most of my twenties. It wasn't until I bought my house and built a gym in the garage that I started doing bodyweight training again. It was mostly because I didn’t have much in the garage—I built a pull-up bar, had some mats, a set of p-bars and some rings.
By Al Kavadlo
Last week my brother Danny and I issued a challenge to the Dragon Door community and boy, did you all step up! Thank you to everyone who submitted a video for the Street Workout 50 Push-up Challenge. We were very impressed by how many people took on the task. After going through the 50+ entries (that’s a lot of push-ups!), it’s time to announce the official winners...
By Al Kavadlo & Danny Kavadlo
The noble push-up. Honest. Strong. True. The push-up is one of our all-around favorite exercises: it requires no equipment, it’s adaptable to any fitness level and it can be varied in an infinite number of ways to suit a vast array of goals. The push-up is such a simple move, but that’s where its beauty lies.
by Josh Henkin, Master RKC
Better mobility in seconds is a lofty promise. This isn’t an infomercial—it’s science! I can speak from personal experience, since I found this a methodology after recovering from four spinal surgeries in the past five years.
Along with knowledge, I feel that a coach needs to be able to do all or at least some of what they are teaching. A good coach also builds a connection with their students and clients, and understands how to interact with them on a physical and emotional level. I want my clients and my students to come in and then feel stronger and confident when they leave—and I want them to come back the next day.
In some ways it was a straight shot. My bachelor's degree is in exercise science, and my master’s degree is in human movement. I started personal training almost from graduation. It was inline with what I studied, and my lifestyle as a gymrat and former athlete.
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.
The kettlebell is a really good tool for my athletes, especially since I work with a lot of baseball players now. We don’t do any Olympic lifts with the baseball players, so kettlebell swings and one-arm kettlebell swings give me another way to incorporate speed and power—while reducing the risk of wrist and shoulder injuries.
At 18, I went to Brunel University in West London as a footballer. But basically, I wasn’t doing well on the team, and wasn’t shown a lot of love from the coach. So, I wanted to find a sport where I could take the performance into my own hands. I enjoyed athletics through my school years, but had always been involved in team sports. Since the University had a good track program, as soon as football wasn't working out, I started with track. We had a really good group and coach—I fell in love with
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
I used to train at Rob Miller’s gym. Last fall he called to tell me about a kettlebell competition, and to see if I would be interested in joining. He said it was coming up soon, but he could add me to a team. I wanted to try something different, so I said yes.
Eventually, I learned to step back even further within the basics. Now I really appreciate teaching the first steps to my beginner clients, because those were the same first steps that worked for me, too.
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).
In bobsled, I learned really quickly that people noticed when I showed up every day on time (or early), brought my best, did what was asked of me at a high level, and practiced and trained every day. Back in 2005, I was kind of fighting for my life with bobsled—it was a cutthroat pre-Olympic year.
by Rolando Garcia III, Author of Intrinsic Excellence
Things have changed. Everyone knows it. It has been this way for quite some time, and yet it’s hard to admit. I didn’t want to admit it at first, until I let myself get used to the idea and the feelings I buried whenever these thoughts came to mind. Why don’t we face this change together and make sense of it all?
By Joshua Buchbinder, M.S.
Whether it’s the flutter of our eyelids, the involuntary beating of our hearts, a kettlebell swing, or a gymnast’s full twisting backflip—movement is the signal that we are alive.
If I want to be awesome, what I am supposed to do? In what order should I do it? And how do I know I have achieved the end goal and fulfilled my purpose for that day? In other words, we cannot simply will ourselves into being awesome, inspiring, and full of self-belief. Instead, these qualities are the results of clear, dedicated, and committed action.
A kettlebell doesn’t lie. As silly as it sounds, you have to respect it, and you need to have full body awareness. If you want to get the full, safe benefits of the kettlebell, you must learn to understand your body.
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.
I’ve been a dancer my entire life. I started when I was two because my mom thought it was cute. As the youngest of five children—I was 13 years behind my last brother—my mom also probably wanted me out of the house! I was primarily a ballet dancer until I went to school at Julliard where I had more of a contemporary dance focus.
By Rob Miller, Sr. RKC and Katie Petersen, RKC Team Leader
The PRT acronym derives from the Navy’s Physical Readiness Test administered biannually to all of its personnel. Each branch of the military has a program designed to keep all sailors, soldiers and airmen fit for duty. We organized the KETTLE PRT to provide this sort of meaningful challenge to the civilian world, not only for people like Steve but also for trainers like us. Our friends and family needed this push to rediscover their motivation.
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.
I’ve been interested in bodyweight exercise and calisthenics more lately and I have never really worked with it. While we had gymnastics classes in middle school and high school, I was kind of good, but I was never really good. And while I did gymnastics when I was small, I never really thrived in it.
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.
I have been involved with fitness ever since I was really little. As a teenager, I competed on a national level as an artistic roller skater. After I quit at age 17—and after a couple months of doing nothing—I realized that I needed physical activity to be myself. So, I started going to the gym.
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.
by Steve Opalenik
The first step towards change is realizing that there is a need or the potential for change itself. Deep down I knew I needed to change, but that rationale was hidden behind disbelief and self-doubt. I constantly reinforced the idea that I was fine, and that things would happen of their own accord.
Very Strong, But Out of Shape? Here's The Fix, Interview with "Rigger" Butch G.
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.
Personal training is an exploding field and, sadly, few people survive the first year. You might have the body and the knowledge, but the “Body of Knowledge” in the fields of health, fitness and performance will overwhelm you.
Interview with Blair Rockoff, RKC, PCC: How to Blend Yoga, Kettlebells & Calisthenics
By Danny Kavadlo
There are many methods of progressing your push and making incredible strength gains. This is just the tip of the iceberg. True strength is acquired over time, with patience, intensity, consistency and hard work.
Rene Grobecker: 35% increase in bone density with kettlebells and much more
Even though we're coaches focused on helping other people, we need someone to look at us! I strongly believe that every trainer needs a trainer. I never write my own programs, because if I do, I’ll only train what I love and not necessarily what I need to be doing.
Don't give up on something that’s meaningful to you, kettlebells might seem hard in the beginning, but when starting a new fitness regimen, everything can be pretty hard. If it were easy everyone would do it!
by Annie Vo, RKC Team Leader, PCC Instructor
When you first started training, gains seemed to happen overnight. Your energy level went through the roof, you looked better in your clothes, and you might have even felt virtuous about eating more vegetables and drinking more water.
Before I went to one of the early RKC conventions in 2005, I had no idea what a swing really was! I was so quad dominant that I was doing leg extensions as swings, because I didn't know. At that convention, I picked up my first kettlebell, got involved in sending some emails back and forth with some people, and now here we are!
by Dr. Christopher R. Holder DP, DMQ (China), Senior RKC
We must understand that we have been conditioned to be negative. We’ve been taught to look for limitations, problems, and where things can go wrong. I want to challenge you to take the first step in “righting the ship” by approaching each training session with more positivity than ever before.
Hill sprints are a great way to simultaneously enhance training for maximum power, muscle building—sprints recruit a larger number of muscle fibers than weighted squats—and fat burning since they are a high intensity exercise used in a relatively short period of time. In an optimally-designed training plan, sprints can be used to increase endurance and physical conditioning.
It was exactly the inspiration I needed, and helped me to focus on something other than being sick or getting well. So I started stretching and changed my very boring, monotonous training routine.
I found kettlebells because I was hoping to make it to the World Cup. I needed a way to keep getting stronger while also increasing my speed. I was really looking for a type of strength training that would also be functional for the goals of a referee.
Much can be learned from self-defense and the fighting arts. You don’t need to get into the Octagon to learn these lessons. You can get some benefits just by adding TGUs, goblet squats, swings and windmills to your training.
By Josh Henkin, Master RKC, Creator of the DVRT System
Master RKC, Josh Henkin, Creator of the DVRT system describes the path to becoming a great coach, and the questions great coaches must ask to better help their athletes, students and clients.
Beyond the Love of Strength: Former USA Olympic Team Chiropractor, Dr. Steven Horwitz's athletic journey and remarkable recovery story
Of Bomb Disposal, Tactical Training and The Progressive Calisthenics Certification (PCC) workshop, Scott Underdahl Interview
Brad Sadler, A Psychiatrist's Wild Journey To The PCC And Beyond.
by Zach Even-Esh
Author of The Encyclopedia of Underground Strength and Conditioning, Zach Even-Esh, shares his 7 Keys to Living the STRONG Life.
By Steve “Coach Fury” Holiner, Senior RKC, DVRT Master Chief Instructor
Steve "Coach Fury" Holiner recaps the biggest lessons of DVRT/Ultimate Sandbag and his experience at the first ever 2015 Dragon Door Health and Strength Conference
"I thought I was crippled for life", Matt Furhmann's inspirational recovery story.
by Mike Gillette
How To Rekindle Your Passion For Training by Mike Gillette. Strength is like any number of ambitious pursuits. Your likelihood of attaining it is proportional to the amount of passion you feel about possessing it.
Dragon Door Interviews Sabra Epp, RKC-II. How she became an Iron Maiden, and what it takes to complete the ultimate kettlebell challenge.
Mike Gillette, author of Rings of Power, explains how his road to physical restoration began with his very first ring workout...
How I Achieved a 1-Arm Pull-Up PR at the PCC and Much, Much More... Renos Panagidis Interview
Kettlebells, Qigong and the Secrets of Athletic Efficiency, an interview with RKC Team Leader, Chris White
About 10 months ago, I just saw some videos on YouTube from Al and Danny Kavadlo, and Frank Medrano. I decided to start with Street Workout after meeting Kerigo and some of the other guys at a fitness festival in Gothenburg. From there I started working on my team and now I am a member of WSWCF (World Street Workout and Calisthenics Federation) and a PCC 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.
With DVRT, I think body movement is also a big factor. With all the rotational drills, there are so many exercise variations you can do with the Ultimate Sandbags. I think sandbags are great for the Marines, because no matter where they are, they can take the empty Ultimate Sandbags along and fill them up at their destination—then they can use them for full body fitness.
It is funny to think one little sentence would MOST peak my interest about kettlebells. Back in 2002, a little book that would change everything in fitness entered my library. The Russian Kettlebell Challenge really inspired me to give this little-known implement a big try.
I am working in home health, so many of my patients are home-bound adults—meaning it would take them a considerable effort to leave their homes. I use basic kettlebell lifts and carries with them to improve their conditioning, posture, and strength.
In the unit I was attached to four years before my current detail, we were wearing up to 45 pounds of kit and equipment for hours in seated, standing, and non-traditional positions—and our movements were not always linear. Unlike other tactical units which might wear their gear for a couple of hours during operations, we might need to...
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.
I am currently the Fitness Director of Health Promotion, a part of SemperFit with MCCS. I am in charge of the fitness coordinators who do the assessments daily for Marines, and am also the HITT coordinator for the island. I teach a multi-modality course with a lot of different strength tools like ammo cans, kettlebells, and DVRT/Ultimate Sandbag.
The real reason I ask, “What does functional training mean?” I always ask because it sets us up for a much more important question, “How do we use functional training in our workouts and programs?”
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.
About 10 years ago, I attended the first ever National Strength and Conditioning Association Tactical Strength and Conditioning (TSAC) Conference. It was very evident that tactical fitness training was entering a new era.
I moved to Milwaukee about 2 years ago and was looking for a way to get in shape. I used to live in the middle of nowhere, and we only had standard gyms which never seemed to work for me. I’d heard about kettlebells from people in the military and people interested in self defense. They were using kettlebells with great results.
It really helps to prevent injuries—that’s really the biggest thing. Of course kettlebells also build stamina, strength, and all the things any martial artist needs.
I feel like my disability has made me a better athlete because it forced me to really focus not just on heavy lifting, but to learn how to move more intelligently. I have emphasized the muscle-mind connection more since becoming an amputee. Being an amputee has really taught me how to be a better, more adaptable athlete with endless possibilities.
I tried to approach fitness in the same way, but I was humbled at every juncture either by injury or just lack of ability—I could see where I wanted to go in my mind, but I didn’t have the right tools yet.
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.
My definition of fitness is feeling your best, performing your best, and third—the lowest priority—is looking your best. If I do everything I can to feel and perform my best then I'm going to look my best.
Durability. There are few things more coveted by coaches and athletes than the ability to perform every time the team takes the field. There is nothing more disastrous than an injury for a high level athlete. Ask anyone on a team, their number one fear is a catastrophic injury.
by Helena Wu
Cupcakes for breakfast and Pringles chips for snacks - these were hallmarks of my youth. Now, even though I still have a lot of time ahead of me (as I am a high school student-athlete), this nonetheless means that I spent a decade of my life gorging on fattening foods and growing complacent in the typical sedentary American lifestyle.
I was determined to learn about kettlebells, so for the first 2-3 years I probably went to every class Mike had! I soaked up as much info as I could from him.
by Max Shank, Master RKC
You’ll notice that there are some martial arts that seem to cater to longevity, while others, sadly, promote a much shorter life or at least movement expectancy. A perfect example of this is to see an 80-year old Tai Chi practitioner compared to a Muay Thai fighter of the same age.
First of all, I think goal setting itself is important. It’s a relatively sure way to actually achieve what we want to achieve. However as I mentioned in our previous interview, if you take a good look at where you are in your life right now financially, professionally, and personally, chances are that five years ago you would not have envisioned where you are now.
It was only about 15 years ago when the deadlift was vilified. If you coached your clients to perform the deadlift, you were almost considered an irresponsible trainer. Only the super hardcore, “crazy” lifters really did it!
When I was almost seventeen, I started to get really involved in the aesthetic side of fitness through bodybuilding. I guess I had a different start than most practitioners. I feel like most fitness professionals have a competitive background based in athletic performance, while mine was looks-based.
By Greg LeMond and Dr. Mark Hom, M.D.
“Diet and exercise” have been the mantra of preventative health for decades, perhaps to the point of becoming cliché and disregarded. This well-intentioned advice to eat better and exercise more is not nearly specific enough to be useful. Furthermore, we think people should know why such recommendations are given, in order to take the advice to heart and as motivation for putting the plan into action.
by Frank Delventhal, RKC and PCC Instructor
Why do you like to train? What is your goal? Certainly most (younger) males train to look cool and to be attractive to women. Over time, that may change—at least it did for me, training became a way of life. It was fun to explore how far I could push the limits by doing more reps, or increasing the weights. I was sweating "just" to write higher numbers in my training notebook.
by Steve Di Tomaso, DVRT Master Instructor, CSCS
Struggling with communication doesn’t have to be part of a workout, training is already hard enough. Since implementing the DVRT system in our programs, communication at all levels has become much easier!
It might be the MOST annoying saying in all of fitness. I have even heard some of the smartest and most accomplished strength coaches fall prey to it: “Weight is just weight, the body doesn’t know the difference.” At first glance, it makes a lot of sense! It reminds me of an old joke, “What weighs more, 1000 pounds of feathers or 1000 pounds of rocks?” Does science and the real world tell us anything otherwise?
By Adrienne Harvey, SrPCC, RKC-II, CK-FMS, Primal Move Nat’l Instructor
When I first started with kettlebells, I was tired of how I had been training. Even though I was into running and a lot of cardiovascular training which helped me get down to 150lbs, I was not happy there. I didn’t like being skinny, and I needed to add a strength training component. Then all the sudden I saw them one day and ordered a 30lb kettlebell. It was rough, but I loved working with it.
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.
by Zach Even-Esh, Author of The Encyclopedia of Underground Strength and Conditioning
The historic wrestling room at Lehigh University was awe inspiring, training was held in that room dating back to the 1930s. But this year would be the last time the wrestlers would train in that room. While the guys were still walking in and getting ready for my training, and I gave them a few minutes to lace up their shoes. I was drawn to the walls of the wrestling room, which was surrounded by countless black and white photos spanning the entire room from wall to wall.
Very specific things seem to happen for very specific reasons, but are completely inexplicable. Sometimes you are just in the right place at the right time. The other day I found myself at the doctor’s office for a check up on the hardware in my neck. While I was waiting, I daydreamed about meeting the man who in many ways was the inspiration that shaped my last decade, and led to my moniker as the “Sandbag Guy”.
I had been training with kettlebells for several years before taking any of the RKC courses. Trying to learn and practice just from manuals—and another certification in Holland which was not that great—was definitely a mistake.
by Danny Kavadlo, PCC Master Instructor, Author of Diamond-Cut Abs
My two favorite stretches are the most primitive ones I know. So primitive, in fact, that both monkeys and children do them on a regular basis. These simple moves provide an surprisingly effective and warm up, cool down or basic mobility drill.
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.
By Adrienne Harvey SrPCC, RKC-II, CK-FMS, Primal Move Nat’l Instructor
Back in 2003 while in the army, I participated in training courses about physical training for soldiers. I was a Sergeant 1st class at the time and did a lot of teaching, especially small arms firing and PT.
I used to be a fat guy! I was 26 years old and sitting on the couch, watching an E True Hollywood Story about Brad Pitt. At the time Brad Pitt was 36 years old, Fight Club had just come out, and he was totally ripped!
by Adrienne Harvey SrPCC, RKC-II, CK-FMS, Primal Move Nat'l Instructor
When I was a little kid I was incredibly unathletic—just the thought of getting sweaty or dirty turned me off completely. I was also uncoordinated and didn’t have any natural athletic abilities.
“Core” is one of the most over-used and misunderstood buzzwords in the fitness industry. It’s been that way for the last twenty-five years. The first time I heard “core” used in a fitness context, it referred to nothing more than the abdominal area.
I discovered them in 2005, when I was working as a police officer. I had always been into powerlifting and bodybuilding—and was always at the gym. My wife wanted me to find something that didn’t take me away from the house and kids for up to 2 hours.
by Adrienne Harvey, SrPCC, RKC-II, CK-FMS, Primal Move Nat'l Instructor
Basically this is a second career for me. I grew up as a skate punk in Long Island so I was always active. I was never on any kind of team until I started at Five Points Academy, but I was into skateboarding and much later, BMX.
To help you understand this new world of functional strength and athleticism, I will break down the role of each Ultimate Sandbag by size. With a minimal number of Ultimate Sandbags, you can have the equivalent of a HUGE gym’s versatility and purposeful variety.
When I was young, I was always searching for the new routine. The magic formula to suddenly turn me into a state champ wrestler, a pro bodybuilder, etc. Those were my days as an amateur.
It wasn’t until I had consistent and focused kettlebell training that I discovered this tool could very well surpass the shape I was in during my competition days. Since I’ve worked more consistently with kettlebells, I’ve noticed that some of the greatest
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.
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?
When I moved out to California in 2003, I was lucky enough to start working with someone who had just ordered a set of kettlebells. I was introduced to them while they were still early on the scene! I thought they were interesting and had never seen anything like them before.
When we introduced the clean & press test nearly a year ago, then and now there are many people who have a very hard time believing that 50, 60, 70, 80, or 100lbs can feel much heavier. It is evident in the degree that they don't train and subsequently fail the test!
By Thomas Maloney, PCC, HKC
How to utilize internal energy to lift heavier weights, do more reps, recover quicker and supercharge your results.
When you train hard in ways that break the rules, you learn about yourself. You learn that you are capable of achieving any success you want. So, I wrote The Encyclopedia of Underground Strength and Conditioning for people who want to be inspired, who want to learn, and who have an open mind.
It was my sophomore or junior year in high school, sometime around 91 - 92. I was training with a guy in his mid 20s. His name was Jeff. He was intense and I loved training with anyone who was intense.
I was never a natural athlete. In high school, I was in marching band but kind of made it a point to avoid doing much physical activity. But when I went to college on a full academic scholarship, I had no concept of how expensive New York would be since I came from a smaller town near LA.
Like many people, I started out as a runner. After graduating from college, I wanted to get in shape and it's kind of a cliché, but I decided I should just go run for exercise. I got decent at it, and was consistently doing eight-minute miles and having a good time until I injured myself as a lot of runners do.
“They” say things change as you get older. They sure as heck said it to me time and again, ever since I was a young kid who refused to leave the gym.
by Jon Bruney, Author of Neuro-Mass: The Ultimate System for Spectacular Strength
How to use Neuro-Sequencing to take your deadlift to a whole new level.
In college I started to get into combat sports and began competing as an amateur boxer. It evolved to the point that training for triathlons became a way of maintaining my fitness for MMA.
My kettlebell training began because of my own injuries. I also noticed that many people who came to my studio had numerous existing injuries. Many athletes in the US train with Olympic lifting—which is really its own sport.
Oddly enough, I didn’t like kettlebells at first! The kettlebell swing was a very unfamiliar movement, and I didn’t understand it. But I became intrigued by kettlebells because until then, I’d liked everything else in the gym.
By Josh Henkin, Sr. RKC, Creator of the DVRT System, CSCS
Over a year ago I explained how to gain real efficiency from an often-underused training method—complexes. And I didn’t just discuss using complexes, but also smarter methods of using them!
By Ryan Holiday
By age twelve, Theodore Roosevelt had spent almost every day of his short life struggling with horrible asthma. Despite his privileged birth, his life hung in a precarious balance—the attacks were an almost nightly near-death experience. Tall, gangly, and frail, the slightest exertion would upset the entire balance and leave him bedridden for weeks.
Six years and hundreds of hours later I had my black belt, but needed a new challenge. That's when I started practicing Wushu and Chinese Kickboxing. Because I learned good basics in Kung Fu, I was able to make a smoother—although not easier—transition to Wushu.
After finding kettlebells and training with them myself, I realized how much I absolutely loved it and wanted to get RKC Certified. Because I was working with a lot of women at the salon, and had many clients who had known me for years, they noticed my body changing and asked me what I was doing.
by Joe Chalakee, RKC, Master DVRT with Josh Henkin, SrRKC, DVRT Creator, CSCS
Starting with the obvious, the RKC uses kettlebells, “cannonballs with handles”. The DVRT uses the Ultimate Sandbag, which is a specially designed bag with...
The best thing I learned for myself was how to do the kettlebell movements correctly—that and how to set up my workout routines. But, in general, after my professional fighting career is over, I’ll have something else I can teach.
By Alex Zinchenko
The world we live in is an amazing, fascinating place—it already has the whole gamut of tools to help us with our strength quest. We can divide all the available implements into two distinct categories
By Josh Henkin, Senior RKC, CSCS
Whenever bodyweight training is mentioned, images of grace, athleticism, and flexibility often come to mind...
I really came to the PCC for my own knowledge. I turned 40 last September, and the previous year I decided my goal was to do 10 muscle-ups before I really had any idea on how to do them! I watched some videos online and thought that because I could do a lot of pull-ups that I'd be able to do a muscle-up.
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.
I got really obsessed with bodyweight training and the progressions and regressions Al has for everything. At first, even though I’d look at an advanced exercise and think, “Oh my god, I can’t do that one yet,” I could do the regressions that came before it.
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.
by Coach Robert dos Remedios, with Josh Henkin, Senior RKC, CSCS
What we do today looks very different from what we were doing in the early 90’s. It’s not that what we did back then was ‘bad’, it’s that we know so much more today. My philosophy has pretty much stayed the same—it’s all about building work capacity, and everything after that is easy. But, how to go about building this work capacity has changed through the years.
I'm not a huge guy and never really wanted to get big in the gym, I'm just having fun. If it wasn't fun, I wouldn't do it! I feel like bodyweight training really brings you in tune with yourself and think that people who just go to the gym and go through the motions don't get the same mind to muscle connection. For me, I’m getting in tune with my inner animal...
Right away, you will find that the “weight is NOT just weight”. And while I know this is a popular thing to say—and it might not make sense to everyone—it’s one of the first lessons learned when using the Ultimate Sandbag.
by Adrienne Harvey PCC-TL, RKC-II, CK-FMS, Primal Move Nat'l Instructor
If I can get my clients excited about doing their first pull-up, then I can figure out meaningful ways to make the training more important to people in a genuine, fun, and interesting way.
As a personal trainer, before we can claim that our advice is valid for developing success, we have to experience that success as something workable and valid for us. This is where we—as personal trainers—have to turn that critical eye on ourselves first. Are we doing right in our own lives?
Kettlebell training has everything I look for in exercises to benefit my MMA. It helps my explosiveness, my ability to control my body, strengthens my core—all the things I really value are directly benefitted by correct kettlebell training.
I’ve lifted weights for almost my whole life. I was heavily influenced by my dad—an avid weightlifter. I can remember watching him pump iron when I was a kid.
Growing up, my older brother and I would watch Bruce Lee and kung-fu movies. And I was always jumping off the couch, emulating them! I started learning karate and gymnastics at around age six.
You don’t have to be a historian of physical culture to have heard “farm boy” or “old man strength” stories. I remember my father having that kind of strength.
by Adrienne Harvey, PCC-TL, RKC-II, CK-FMS, Primal Move Nat'l Instructor
I learned some great basics from the start and fell in love with the training right away. It was so different than the bodybuilding training I'd done before.
In many ways it changed everything.
It gave validity to the concept of strength training as a powerful means of fat loss.
By Lori Crock, RKC-II, FMS-II, MCT-II & USAW-I
Katie Petersen, age 30, of Chicago is a Loyola University graduate and a former nationally-ranked Figure competitor. She placed in the top five in 2011 and went on to prepare other competitors to reach the national level.
By Dr. Christopher R Holder DP, DMQ(China), Senior RKC
When I wrote this, I wanted to step away from the norm. I could write article after article about swings and get-ups, but wanted this piece to be about something I hold near and dear.
I started Kettlebell Center with the goal of providing kettlebell training for everybody.
After trying many different strategies, combinations...
by Mark Divine, founder, SEALFIT
The environments that SEALs must operate in and the missions they take on require an uncommon level of physical and mental fitness. Because the stakes are much higher than what most individuals and teams face, the training that SEAL operators do must be more comprehensive and include mental skills as well.
I started to read about back strengthening and kettlebells, then tried it on myself before trying it with my more ambitious patients. The vast majority of the patients who had the nerve to try it, benefitted from the training.
Laurel introduced me to kettlebells, and I fell in love with them from day one. Even though I could barely use them at first because I was so overweight and out of shape, I kept trying.
by Adrienne Harvey PCC-TL, RKC-II, CK-FMS, Primal Move Nat’l Instructor
I realized that the kettlebell and RKC system was very powerful. I like Dragon Door’s current RKC very much, it’s similar to the way I approach my clients.
I can now do many of the things that I've always wanted to achieve in martial arts because of my kettlebell training. Kettlebell training has helped with roundhouse 360 kicks, and many related moves. I think it also has helped my board breaking—it’s helped with a lot of things!
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.
I am really excited about the possible opportunities with the RKC, because I feel like I’ve really married the two sides of Dragon Door—I am a hardcore kettlebell guy, a hardcore qigong guy, and I “get it”.
I can incorporate kettlebells into my Krav Maga training. During my combined training, I work on Krav Maga, some heavy bag, some rounds of sparring, and kettlebells for the fitness rounds. Normally, I would need a lot of equipment, because bodyweight exercises are not always the best for this, but the kettlebell is a really good solution.
In the process of trying to understand what would turn my division around, I had to investigate what really drives the success of a personal trainer. I soon realized that 75% of what drives success in personal training had nothing to do with personal training.
Kettlebells had a HUGE part in my training because they really teach the body how to absorb impact like nothing else. There's something about the plyometric acceleration and deceleration especially. I did a lot of really heavy swings as well as...
by Adrienne Harvey, PCC-TL, RKC-II, CK-FMS, Primal Move Nat’l Instructor
I think my body is now more powerful, explosive and stable than ever before. After 3 years of kettlebell training, I´m able to maintain my strength and conditioning level with a minimum amount of workout time.
Being an athlete I know when something feels right, and kettlebell training felt great. I still feel just as strong, explosive, and capable of doing many of the same things I did when I played football at the University of Virginia. I know I’m training the right way because at age 40 I can still keep up with the 18 year old kids we train, and still dunk a basketball.
by Adrienne Harvey PCC-TL, RKC-II, CK-FMS, Primal Move Nat’l Instructor
Now, I have found my true sport with calisthenics and kettlebell training. These practices make me strong, balanced, and super fit. It’s hard to believe, but I am much stronger and more explosive today than I was while boxing in Australia.
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.
I really enjoy training regular people—I get a lot of satisfaction from seeing someone who starts off as unable to chew gum and walk at the same time, then after training with us they have amazingly high-level skills just from practicing what we’ve coached and taught here.
by Adrienne Harvey PCC Team Leader, RKC-II, CK-FMS, Primal Move Nat’l Instructor
I’m 38 and have been in the EMS field for ten years and into kettlebells for about five years. I don't have the back issues that many of the EMS guys have. Kettlebells have allowed me to put on healthy weight. The combination of barbell and kettlebell training has also increased my fitness level considerably.
When I found Dragon Door, I knew I wanted to be an RKC. Going to the RKC was an enlightening experience—I realized I had to go back to the drawing board.
By Jen Sinkler, PCC
Dec 11, 2013 05:11 PM
You don’t need a full-blown gym or even a single piece of equipment to get incredibly strong. The Progressive Calisthenics Certification imparts a lifetime’s worth of bodyweight exercises in just three short days.
by Adrienne Harvey, PCC-TL, RKC-2, CK-FMS, Primal Move Nat'l Instructor
Kettlebells really work perfectly for MMA—I can use my energy to work on my conditioning and strength without getting big. And it is safer, so it matches up perfectly.
Gray Cook, Functional Movement Systems
Dec 03, 2013 09:08 PM
Anybody who thinks this through this will realize that we train patterns, not parts. Yoga, martial arts, kettlebells, dance, gymnastics and the wide array of natural movements caused by our environment are all brought to being through patterns, not by parts. The parts of the body and the structure of the body submit themselves to the will of the pattern.
by Adrienne Harvey, PCC-TL, RKC2, CK-FMS, Primal Move Nat'l Instructor
Because I work seven days a week, my practice right now is yoga and bodyweight exercises. The more time you can spend in your body the more you cultivate a sense of knowing which brings a sense of empowerment.
by Adrienne Harvey, PCC TL, RKC-II, CK-FMS, Primal Move Nat'l Instructor
I first saw kettlebells back in 1998-99 as an undergraduate. During my Junior and Senior years, I interned with a chiropractic doctor who worked out with them. At the time, I only had very basic ideas about kettlebell swings. In 2005, when I became more involved in the collegiate strength and conditioning field, I started learning a lot more about kettlebells and have continued to learn more over the past 8 years.
by Adrienne Harvey, PCC TL, RKC2, CK-FMS, Primal Move Nat'l Instructor
Kettlebells, calisthenics and TRX are the best tools for what I'm doing. They support my whole training philosophy which is to keep trying to move better, eat healthy food, and always try to make yourself a little stronger and more flexible. I really have no interest in going back to big gyms again.
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.
by Adrienne Harvey PCC TL, RKC2, CK-FMS, Primal Move Nat'l Instructor
I’ve tried many different types of physical training starting off with basketball when I was a kid, then Olympic wrestling, bodybuilding, kettlebells, before coming back to calisthenics...
At the time of the RKC workshop, I wasn't even planning to open a gym. I owned a moving company and had been running it for a while. Afterwards I realized that being a kettlebell instructor was something I wanted to turn into a career.
by Adrienne Harvey PCC TL, RKCII, CK-FMS, Primal Move Nat'l Instructor
My instructor—a professional BMX rider—said, "You have to find your right group of kids." When I think about all the personal training and instructor certifications I've completed, I feel like I have found my “right group of kids” whenever I come to a Dragon Door workshop.
I think personal trainers seem to evolve a training style because our industry is so much about learning—as we learn more, we adapt our style.
I've really started getting more and more focused on the movement aspects of fitness and less on the “fitness” aspect of fitness.
I first saw them eight years ago during Recon Training in the Marine Corps. They introduced me to kettlebells even though I learned to swing them a different way. Then I kept meeting awesome people who really kept me interested in the RKC. The kettlebell swing really builds a true athlete.
When I came across the PCC system, it all fit. It's what I’ve spent 30 years looking for, and now I have it. It’s unlike anything else. So I ended up going to the PCC Workshop and even though I was already progressing, now I've gone from the stairs to the elevator!
It’s been like a dream since I went to the PCC—the jumps I make every time along with how much easier the exercises are on a weekly basis. I’m really amazed. This is really it—what I dreamed about for all those years.
I started blogging about my own workouts and have been trying to improve ever since. I really fell in love with kettlebells because they were very "outside of the box" and really rough around the edges—which is something I really like. Kettlebells are awesome and can be really safe but only if you know exactly what you’re doing.
What really motivates me are the people who are getting great results because of my videos and blog.
By Jon Bruney
You can develop very impressive levels of muscle mass, strength, speed, power and endurance, without having to train all day, every day like a professional athlete does with Neuro-Mass.
A ‘Fool-Proof’ Solution For Rapid Increases In Your Muscle Mass, Strength, Speed, Power, Athleticism and Conditioning, That’s Been Tried-And-Tested On Olympians, NFL Athletes, MMA Fighters and More…
Now that I'm almost 40, I am more concerned with quality of life. Calisthenics were naturally the answer, because I'm not about to quit working out.
I'm adding strength through handstand push-up positions and working on my levers. All of them have helped me link myself together, and shore up the weak links.
So If You Want More Strength, Muscle, Speed, Power, Athleticism And Conditioning – Read On Carefully And Make Sure You Aren’t Making Any Of These MISTAKES…
By Adrienne Harvey PCC-TL, RKC-II, CK-FMS, Primal Move Nat'l Instructor
The speed and explosive strength developed from kettlebell movements really carries over to the deadlift, and I use many of the lifts as accessory lifts in my training templates.
The way I train myself is similar to my approach with personal training clients. I think I've been successfully able to mesh the RKC system, FMS, and even Westside Barbell concepts to make my clients strong and healthy.
by Adrienne Harvey PCC-TL, RKCII, CK-FMS, Primal Move Nat'l Instructor
I was looking for safe ways to work out by using the body in an efficient, functional way and which would build a strong healthy body for life. I was really interested in the PCC because the books I had from Dragon Door are top-notch.
For many people at the PCC what might have seemed unattainable either happened or now seems like it is within their reach. It’s such an amazing experience to watch someone achieve a feat that they deemed impossible.
by Adrienne Harvey PCCTL, RKCII, CK-FMS, Primal Move Nat'l Instructor
Jasper said, “You’re a natural.” At the time, I didn’t know what he meant by that, but I never forgot it. I just kept practicing and practicing.
From age 16 to about 35 I would do 3 sets of one arm chins a day for 4, 5 days a week, and often did 16 alternate one-arm chins in a set—which comes out to about 50 reps a day for years. Most people will never do that many in their whole life.
I'll never forget my first experience. I remember thinking that 16kg sounded really light... but I was soaked in sweat after just 10 minutes. I absolutely fell in love with the amount of focus required for these super-technical movements.
I feel unique because I was able to maintain a high level of strength and flexibility throughout my whole endurance building process. My strength is in having and being able to share a diverse background in all aspects of fitness.
I've always wanted to feel secure in knowing that I can continue to practice and advance in training no matter what is happening in my life—no matter where I live.
The PCC exploded everything for me. Since the workshop which was about a month ago, I've put on about four pounds of muscle just using some of what I learned. Weakness can't hide when you're working on Progressive Calisthenics.
Jul 25, 2013 11:41 PM
Josh Henkin: I've always enjoyed being around athletics, even if I knew that I wasn't going to be a professional athlete. So, the field of strength and conditioning was one of the coolest ways to have an active part in the development of athletes.
After the RKC, I understood how to integrate the body more efficiently. It gave me a broader scope of looking at all movement patterns differently—really emphasizing that we are trying to achieve a specific movement with every exercise.
By Adrienne Harvey, PCC TL, RKC2, CK-FMS, Primal Move Nat'l Instructor
Jul 19, 2013 03:30 PM
Beth Andrews: Quality movement must be established first, before you can truly unleash your strength. My advice is to build a solid strength base first, be patient with the progressions, and don’t try to mix the Iron Maiden goal with other goals. I gave up everything that didn't feed into the three lifts, and added FMS corrective/mobility drills. The PCC was amazing. I thought it set the stage for a new direction for the RKC too. The new RKC has community, support, and great energy.
Jul 12, 2013 03:30 PM
Ken Stewart: My family's history of eating habits and being sedentary has led me to doing what I'm doing. At my mother's funeral, my grandmother had a heart attack and passed away right at the gravesite... ...that was my turning point.
We've had to ease people into kettlebell training because it can be intimidating. In our facility, there's nothing but kettlebells, rowers, and...
By James Steel, Strength & Conditioning Coordinator at the University of Pennsylvania
Jul 11, 2013 04:10 PM
"I was back in my home state, Maryland, for a few days recently, and I revisited an old haunt of mine, affectionately dubbed by me in 1983, "Throw Up Hill", because I usually lost my lunch when I was running up this monstrosity after a few reps. It was either pay 20 dollars to go to a gym with one squat rack in the corner..."
By Adrienne Harvey, PCC Team Leader, RKC2, CK-FMS, Primal Move Nat'l Instructor
Jul 05, 2013 03:50 PM
Jordan Rubin: Since no one could produce foods to our quality standards and specifications for our meat and dairy, we decided to control the entire supply chain.
Our EA Live foods were really my saving grace. The enzyme activation process (EA Live) basically creates some of the healthiest, most nutrient dense foods on the planet, and makes them more available to the body.
Jun 28, 2013 03:50 PM
Steven Low: PCC instructors come from a diverse set of backgrounds, but we bond because of the commonalities we see in all exercises. We aren't training people to be gymnasts, break dancers, or martial artists; we are teaching them how to use their body to get stronger and healthier. I feel like most people are naturally drawn to bodyweight exercises.
Movement is life. Bodyweight exercise and gymnastics training takes us back to many fundamental movements....
Interview by Adrienne Harvey, PCC TL, RKC II, CK-FMS, Primal Move Nat'l Instructor
Jun 15, 2013 04:00 PM
Jason Kapnick: The RKC community has left many clues about its very successful training methodology. I've wanted to do the RKC workshop for at least four years. When it comes to movements like a pistol, I just had to fix the weakest link, because my body could already handle the strength aspect of it. The RKC principles have been a big part of what I’ve been doing for the past year and half.
Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor
Jun 07, 2013 04:00 PM
Jon Bruney: I’ve always been a good speaker because I’m also a pastor. NeuroMass isn't just about athletic training—it’s about training the whole person, mind, body, and diet. Everybody can benefit from that. I think athleticism comes from practicing different styles of movement at the same intensity during a workout. Neuro-Mass is something totally unique and new, it’s not a re-read of old stuff.
Jen Sinkler, RKC, Primal Move Fundamentals Instructor
Jun 05, 2013 02:01 PM
Get primed for Primal Move with Jen Sinkler: It’s in that spirit where the real magic happens. What had originally piqued my interest in the course was its emphasis on play and the pure, unadulterated joy of animation. “Primal Move is about being happy and enjoying movement again, as we did when we were kids. We did not think about fat burning and muscle building, plyometrics and periodization,” writes Peter Lakatos, founder of the Primal Move program. “We did not even feel like we were training
May 24, 2013 04:00 PM
Elliot Hulse: I'd watch him (Elliot's uncle) do standing back flips, all kinds of calisthenics, and chop bricks with his hands in my parents' basement. He was literally like superman.We became some of the best athletes in our elementary and middle schools growing up.
I developed what I now call the Four Layers of Strength. When you maximize all four layers, you can truly become the strongest version of yourself.
Danny Kavadlo: I got started with fitness when I was about 11 years old. My older brother was a big influence. (Al's my younger brother.) We started with all the basics, push-ups, pull-ups, sit-ups—even though I don’t do sit-ups now—and progressed into dips, squats, etc. We really got into it in a noncompetitive way, essentially we just wanted to get stronger and improve ourselves physically. At the time we didn't know any other ways to go about it. When I got a little bit older...
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.
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.
Apr 24, 2013 06:01 PM
People train for all kinds of reasons. Health, functionality or vanity is usually at the top of the list. My own training goals are a bit different. I perform strength stunts. I use this term as an umbrella under which such things as steel-bending, brick and board breaking and a myriad of other feats which can involve electricity, fire or
John Du Cane
Apr 22, 2013 10:21 AM
Well, when it comes to your abs, how tough are you, really?
Do you just have a pretty-boy six pack—all show and no real go when it comes to handling impact?
Or do you have the kind of snarly strength that can withstand 3 tons of impact force slamming into your midsection?
Dragon Door’s new author, Mike Gillette, has exactly that kind of strength—and proved it recently to the world, through Ripley’s Believe It Or Not...
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.
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.
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.
Russell Andrews, BS, DC, HKC, FMS, SSC.
Apr 17, 2013 06:01 PM
Back in the Old Timer days, the power clean was the staple lift that measured the strength and power of Athletes. For some unexplainable reason, the bench press replaced the PC as the measuring stick for gauging athletic strength. Guys just love to bench. For obvious reasons, the bench is an important exercise for the body building and power lifting culture
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.
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.
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.
Feb 16, 2013 11:30 AM
Dragon Door: How did you get started with health and fitness?
Elliot Newman: Ever since I was about 15, I’ve been very interested in training and health. Over the years, I’ve tried a lot of different things. From a training perspective, I started out with bodybuilding but discovered it wasn't fulfilling for me, so I moved onto powerlifting a few years later. I've also tried many different approaches to eating.
In the past few years I’ve educated myself greatly on the subjects of nutrition
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.
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.
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.
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.
Feb 13, 2013 04:27 PM
Dragon Door: Earlier, you mentioned your husband also trains with kettlebells, did he introduce them to you?
Keira Newton: My husband had learned about kettlebells from somebody who was self-taught and thought they knew what to do, even if that wasn't the case. But, my husband was really into it. I thought what he was doing was really bizarre and looked weird—I even used to tease him about it!
Feb 06, 2013 05:27 PM
Dragon Door: How did you first discover kettlebells in Australia?
Andrew Read: I had some shoulder problems and was trying all kinds of things to avoid surgery. I looked at many training methods like unstable training, TRX, push up variations, and eventually learned a little about about kettlebells. About six months later....
Feb 04, 2013 08:21 PM
Being a former professional athlete I spent many years tearing my body up both in the gym and on the field. Since then I have been working as a strength coach/trainer for over 20 years and on a quest to find the most effective ways to help restore my body and those of my clients back to a healthy, functional and hopefully pain free state. In simple terms our primitive form....
Jan 30, 2013 05:27 PM
Dragon Door: How did you first discover kettlebells?
Robert Rimoczi: In 2007, someone on my internet forum wrote about the incredible results that could be achieved with kettlebells. I watched several videos and quickly understood some advantages of training with them. My friends are probably still laughing about my first forum comment about kettlebells, it was something like, "That's great, and there's definitely a lot I want to learn, but I think that two 48 kg (the largest Dragon Door...
Paul "Coach" Wade
Jan 04, 2013 09:12 PM
In 2001 Dragon Door launched the RKC—the ultimate kettlebell certification. It quickly went on to become the definitive kettlebell certification, worldwide. In 2013 Dragon Door launches the definitive bodyweight certification. Enquiring minds want to know some things about this revolutionary project—dubbed the Progressive Calisthenics Certification (PCC). In the days since John Du Cane announced the cert, I have been deluged with questions from my Convict Conditioning students. Here are some...
Interview by Adrienne Harvey, RKC II, CK-FMS
Dec 25, 2012 07:37 PM
Dragon Door: How were you introduced to kettlebells? Gus Petersen: In 2003, I borrowed Power to the People from a friend and was amazed at the body tension and power-breathing concepts. Right away, I realized these simple techniques would make a profound difference in my strength training. Even though kettlebells weren't in the text, I saw an ad for them at the back of the book and ordered a few. In 2004, I became an RKC certified instructor.
Dragon Door: You mentioned finding kettlebells in an unusual way, can you share that with us? Mark Bixby: I was working on my undergraduate degree in philosophy and English in Austin, Texas while working my way through school in a restaurant. I started working in kitchens at the age of 15, and began cooking as a sous chef for a small Mexican/Caribbean cuisine restaurant at 18. After graduation....
Dec 17, 2012 08:14 PM
Dragon Door: How did you find kettlebells? Mike Krivka: I first saw kettlebells back in 1986 at the Russian Embassy in downtown Washington, D.C. I was learning Sambo from a bunch of really grizzly old Afghan vets who worked as spooks and spies. Previously, I had studied Judo and Jujitsu, but wanted to learn Sambo, because of the emphasis on ankle or knee locks to disable the opponent. At the Embassy, I noticed some kettlebells sitting in the corner, though at the time I had no idea...
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...
Dec 05, 2012 10:45 PM
Did you originally try kettlebells because of your martial arts studies? Phil Ross: I'm always looking for the best things available as far as training goes, especially concerning martial arts. I first heard about kettlebells at Frank Shamrock's place in the Summer of 2005. He mentioned that he knew someone in San Jose who was training with these cool things called kettlebells. So, he showed me...
by Andy Bolton
Nov 16, 2012 10:48 PM
The deadlift is the king of all strength exercises. Other barbell lifts are great too – the Olympic lifts, the squat, the bench press, the military press – they all have tremendous benefit. But for pure strength – the deadlift is king. It works the entire body from head-to-toe… The glutes, hamstrings and lower back work hard, as do the upper back and the grip. If you’re a powerlifter, the deadlift is where the meet is won and lost. If you’re a strongman, you need a good deadlift; otherwise...
Oct 08, 2012 06:00 PM
Dragon Door: How did you first become involved in the mental aspect of training? Mike Gillette: I had been involved in law enforcement training for several years. In the mid 1990s, I was primarily teaching in an academy environment. The curriculum was use of force topics—the various tools and techniques law enforcement and corrections officers use to motivate better decision making. Intermediate weapons like batons, chemical sprays, and empty hand techniques each have their own...
by Adrienne Harvey, RKC Level II, CK-FMS
Sep 29, 2012 08:48 PM
Dragon Door: Given your extensive experience coaching strength and conditioning, what led you to try kettlebell training with your athletes? Jeff Fish: I began researching the role of movement-based methodology in the early 2000's and was fortunate to meet Pavel in 2005. I learned a great deal from him—this was the first obtainable information I found for implementing kettlebells in a workout plan. At the time, there was very little information available on safe, proper kettlebell technique
Sep 26, 2012 02:40 PM
Dragon Door: What inspired you to try kettle bells? Rachel Cosgrove: I’ve actually been training with them for a while. I took a different kettlebell certification about six years ago, and we’ve been using them with our clients at the gym ever since—they’re really a fantastic tool. I had heard a lot about the HKC, RKC, and already knew Brett Jones and Pavel—we have spent some time with them in the past. Since we use the FMS as our primary screening tool, when Gray Cook got into kettlebells...
Sep 12, 2012 04:30 PM
Dragon Door: When did you first try kettlebell training? Tom Davin: About 10 years ago, when I was chief executive of Spectrum Health Clubs, I first became aware of kettlebells, but really didn’t know how to use them. In terms of actually using kettlebells as a fitness tool, it was after earning my CrossFit Level 1 certification that I wanted to learn more. I met Jeff Martone who said, “You gotta do RKC.” That started me on the journey. About two years ago...
By Adrienne Harvey, RKC Level 2, CK-FMS
Aug 20, 2012 02:40 PM
Dragon Door: What inspired you to develop Primal Move? Peter Lakatos: The story goes back to when I was a kid. It was very important for Hungary and the smaller communist countries to perform well at the Olympics. They believed a great Olympic team would show the world that they were doing well. Hungary's program chose children for every sport. I was picked for swimming at age four—by age five, I had five swimming training sessions per week until I was picked for traditional European...
by Adrienne Harvey, RKCII, CK-FMS
Aug 15, 2012 09:30 PM
Dragon Door: I've been told that you're only 25 years old. As much as you’ve bragged about “being lazy,” you've accomplished a lot in a short period of time! Can you tell me about your work ethic? Max Shank: I’ve had a job or multiple jobs since I was 12 and I haven’t had a week without a job since then. I am actually pretty lazy with my training, I’ll just lift something heavy and then rest for a while before doing it again. Dragon Door: When did you become interested in fitness?
by Mark Reifkind, Master RKC
Aug 10, 2012 09:40 PM
It’s a completely different thing when you’re talking about ab work that translates into 500 pound squats and deadlifts and ab work that makes you feel confident at the beach or the pool party. Very few know how critical really abs and obliques are in very heavy power and Olympic lifts, until they do them. Try squatting max efforts with weak abs and you’ll find yourself getting bent over like a melted cheese sandwich. The same with deadlifts. The abs and front panel must be seriously...
by Brett Jones Master RKC, CSCS, CK-FMS
Aug 10, 2012 09:05 PM
As one of the most mobile joints in the body, the shoulder can also be one of the most complicated to understand and work with. To paraphrase a comic book line: “With great mobility comes great complexity.” With this complexity and mobility also comes injury potential and the need to properly coordinate this amazing set of structures. There are four different joint structures that influence the should...
by Andrew Read, RKC Team Leader
Aug 10, 2012 09:00 PM
In fighting there is often talk of “distance” or “bridging the gap”. What many don’t realize is that the concept of creating space, or removing it, from your opponent is also found in strength training and can be used to instantly increase your strength and power in certain situations. One of the core concepts of the RKC School of Strength is the manipulation of space within your body to create tension. When you remove gaps in the chain of movement, and tighten the space within your body...
By Adrienne Harvey RKC II, CK-FMS
Aug 07, 2012 10:00 PM
Dragon Door: How did Iron Maiden,Valerie Hedlund start training with kettlebells? Valerie Hedlund: I originally found them in 2008 at a two day NSCA conference I was attending for continuing education. Well, I guess I first found them through Anthony Deluglio. After seeing him present at the NSCA, I bought my first bright green kettlebell right then and there. I went to many more presentations at the conference, then saw that the NSCA was offering a one day workshop with Pavel. I remember...
By Adrienne Harvey, RKCII, CK-FMS
Aug 07, 2012 07:50 PM
Dragon Door: How did you first discover kettlebells in Hungary? Gabi Katschthaler: It’s a long but interesting story. My kids decided that they wanted to study and train in Kyokushin karate. I went with them and was curious after seeing some of the weird looking (to me at the time) stretches they were practicing. On an internet search, I found the book Relax Into Stretch by Pavel Tsatsouline. After looking at just the first few pages, I immediately had to find and read everything else he h
By Adrienne Harvey, RKCII
Jul 18, 2012 07:00 PM
Dragon Door: When did you first discover kettlebells? Sean Greeley: I first discovered kettlebells through Dragon Door and John Du Cane. I met John and Nicole in Cleveland at Dan Kennedy's Influential Writing workshop in 2007. It was a small group of 15 primaries for a three-day event. I’d heard of Dragon Door and Pavel Tsatsouline, but didn't know much about the company. After being paired up with John and Nicole for parts of the workshop, they told me about Dragon Door. I'm a wakeboarder
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...
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...
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...
by Jeff O’Connor, Master RKC
May 23, 2012 07:30 PM
Which is better for you? Well, are you an Olympic or Power Lifter? What if the answer is “neither”? What if you’re one of the thousands of regular people, operators, or athletes that isn’t a platform athlete? You know that powerlifting stands alone in developing the ability to generate absolute strength. You’re also aware that
Olympic lifting develops power and explosiveness like nothing else...
May 23, 2012 07:00 PM
Training fashions swing from one extreme to the other. The bench press used to be the end all. Today it is a pariah exercise labeled “non-functional”. As often is the case, neither extremist view reflects the reality. It is easy to like the bench press because it blows up the upper body so quickly and easily. It is just as easy to dislike it when you take a look at your typical light bulb shaped gym rat who lives for the bench. In the unlikely event that you will see...
By Jason Marshall, RKC Team Leader
May 23, 2012 06:30 PM
After college, I decided to (finally) use my Exercise Science degree and join a gym. In my own weird logic, I thought I had to have a minimum level of strength before I could even join, so I trained in my bedroom with a couple pair of dumbbells my mom bought me for my birthday and, of course, my own bodyweight. Once my preconceived level of strength was reached, I headed to the local gym and signed up for a membership. As a new member, I was still intimidated by...
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...
May 02, 2012 09:30 PM
Dragon Door: How did you originally find kettlebell training? David Whitley: In 2002, I was a massage therapist and trained “normally” in a gym. One of my clients bought a 16kg kettlebell and asked if I knew anything about it. Around the same time I read an article that Pavel wrote in Muscle Media. Next to the article was a full-page ad for the original RKC book and Dragon Door kettlebells. I didn't know much about them but I had seen kettlebells in pictures with old-time strongmen...
by Adrienne Harvey, RKCII
Apr 19, 2012 04:30 PM
Dragon Door: What originally attracted you to pull-up bar calisthenics?
Al Kavadlo: As a teenager, pull-ups were the first exercise that I really caught my interest. I never thought they would lead to a career path, it was just fun. I feel really lucky that I can help people with their fitness, because I really feel passionately about it.
Apr 18, 2012 10:00 PM
Almost reluctantly, Paul Wade agreed to be interviewed via email. Normally he doesn't grant interviews, but made an exception this once. We had a great email conversation, most of which is represented below.
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...
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...
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...
by Thomas Phillips, Senior RKC
Feb 28, 2012 06:00 PM
I’ve competed in 14 different Raw Powerlifting events in 5 different federations in the 198, 181 and 165lb classes; however, I will be doing my first powerlifting event in over 3 years for the PTTP team in July. (If you wish to lift with the team you can qualify in a local powerlifting meet or in the Tactical Strength Challenge on May 5th. Men are required to pull 2.5 times their body weight and ladies must pull 1.5 times their body weight). What have I been doing and why the...
by Max Shank, Senior RKC
Feb 28, 2012 05:30 PM
I feel fortunate to have gone through many different phases of training. Bodybuilding, Crossfit, HIT, running, kettlebells, etc., and each phase has taught me different things about training, good and bad. I currently have many students who take group classes at my facility so it was important to give them simple instructions to achieve their goals in the best way possible. I realized along the way in my own training that lifting as heavy as possible, while staying as...
by Lou Eleuteri
Feb 28, 2012 05:00 PM
The following training cycle and kettlebell workouts are what I used in my quest to pull 600 lbs. A little background information is probably in order. I am 55 years old and compete drug-free and raw. After injuring my lower back in 1993, I had to give up powerlifting. I was told that I would never lift again. After reading an article on Pavel, I decided to get some kettlebells to get back in shape with no thoughts of ever getting back into powerlifting...
By Adrienne Harvey, RKC II
Dragon Door interviews Senior RKC, Dr. Mark Cheng
Jan 24, 2012 07:00 PM
Dragon Door: Dr. Mark Cheng, it's good to talk to you. How did you first discover kettlebells? Dr. Mark Cheng: I first discovered kettlebells through one of my patients, a gentleman by the name of Dan Inosanto. He's the senior most student of Bruce Lee. One of his senior students (an RKC) set up a training session for him to train with Pavel. Inosanto asked me, "Doc, would you mind coming to this workout—one of my students arranged a workout with a Russian weightlifting coach...
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...
by Gary Music, RKC
Jan 19, 2012 11:00 PM
The nature of my work, bouncer and bartender through college and 22 years in the military in dangerous places all over the world unfortunately put me in many self-protection situations. I am still here so I did something right. What was it? I used defense to protect myself. Sounds simple but I think you will discover in the following article the concept of defense is more complicated than most martial artists understand. I began my martial arts training like most in the early 1970's...
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...
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...
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...
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...
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...
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...
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...
Dragon Door Interviews Master RKC, Brett Jones
Dec 14, 2011 11:00 PM
Dragon Door: How did you first get involved with fitness and movement? Brett Jones: I have a Bachelor of Science in Sports Medicine from Highpoint University, and was a graduate assistant athletic trainer (and an ATC certified athletic trainer through the NATA) at Clarion University in Pennsylvania. I completed my graduate degree in 1995 and took my first job as an athletic trainer at Hargrave Military Academy in Chatham, Virginia. That’s Gray Cook's hometown. He had just moved home and...
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’
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...
by Melissa Klundby, RKC
Dec 02, 2011 10:35 PM
In November of 2009 I watched 94 pounder, Jessica Okimra, from Hawaii, deadlift three times her bodyweight at the World Association of Bench Pressers and Deadlifters (WABDL) Championship in Reno Nevada. Watching her and the other lifters that day inspired me to pursue the competition deadlift as an outward expression of strength. Since 2010 I have competed in several WABDL deadlift events, and several American Powerlifting Association (APA) full power events. Why do I compete?
Dragon Door Interviews Gray Cook
Nov 30, 2011 04:00 PM
Dragon Door: How did you get started with CK-FMS? Gray Cook: In undergraduate school, I had a major and two minors—studying sports medicine as my degree along with exercise physiology, athletic training, and psychology. I always had the intention of becoming a physician or physical therapist. But the more I studied, physical therapy seemed to be a lot more in line with what I wanted to do. I wasn’t really interested in the chemical/pharmaceutical approach, I wanted to learn how to...
Dragon Door Interviews Senior RKC, Jon Engum
Nov 19, 2011 12:00 AM
Jon Engum: I discovered kettlebells through flexibility training. I’ve been a martial artist since age 8, and opened my own gym in 1991. I got my first black belt at the age of 12. It’s all I do, it’s all I’ve been doing, it’s all I know. Dragon Door: What style of martial arts? Jon Engum: Tae Kwon Do, Korean style martial arts... I study three different ones. Early in my career I was a competitor and I liken it to being a rodeo cowboy. You train really hard all week long, then travel...
Dragon Door interviews Senior RKC, Dr. Michael Hartle
Nov 10, 2011 04:00 PM
Dragon Door: How did you discover kettlebells? Dr. Michael Hartle: Through a colleague in the strength and conditioning world. We talked about it and he had mentioned Dragon Door, so I looked into it around 2002-2003. I bought a 16kg and a 24kg, then they sat in my gym. I have my own facility for physical therapy and rehab with our patients; it also doubles as our training center. The kettlebells sat in the corner gathering dust...
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...
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...
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
Dragon Door interviews Senior RKC, Mark Toomey
Oct 07, 2011 10:00 PM
Dragon Door: Mark Toomey, Sr. RKC – how did you find the RKC?
Mark Toomey: I found the RKC through Qigong with John Du Cane. In the latter part of my 40’s I had a corporate gig: internal security and executive protection. But had a completely dysfunctional body. I had been a typical gym rat, wore the wrist wrap gloves for bicep day - which was every other day. I was hurting, in constant pain. Someone suggested I learn Qigong, I did a search and found Dragon Door. That's when I saw these...
Dragon Door interviews RKC Team Leader, Tommy Blom
Sep 27, 2011 12:00 AM
“I've never seen such big changes in physical development as I have got with kettlebells.”
Consider the following: A recreational runner has an 80% chance of an injury every twelve months of running that will require up to 4 weeks off running. The average runner is forced to absorb between two and three times bodyweight through the feet on each step. The average person takes between 1000 and 1200 steps per kilometre (based off Tony Benson’s chart for runners averaging 6-8 minutes/ kilometre). So if the average person weighs 80kg (180lbs) they are forced to absorb up to...
Want to take your performance and athletic abilities to the next level? Improve the quality of your nutrition
Marty Gallagher, IPF world champion Master Powerlifter
Sep 06, 2011 06:58 PM
Say “organic” around a group of hardcore lifters, MMA fighters, Spec Ops operators or elite athletes and watch as the sneers appear and listen to their derisive, obscenity-laced comments. Organic brings to mind visions of effete, well-heeled urban and suburbanite female and metro-sexual males purchasing tofu and $18 a pound sockeye salmon at Whole Foods or Trader Joe’s on their way home from Bikram Yoga or Pilates class. Organic food purchases at one of these...
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?
by Jon Engum, Senior RKC
Aug 25, 2011 12:00 PM
"Mother mother ocean I have heard your call...in your belly you hold the treasure few have ever saw"...Jimmy Buffet A Pirate Looks at 40. Water is the giver of life. The sustainer of the earth, the primordial fluid our ancestors first crawled out of. The human being has always had a connection or a call to the water.Want to ease your way into a greater range of movement? I suggest taking your training into the water. Now I am not talking about joining the local water aerobics class and...
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...
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...
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...
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...
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...
Jason Marshall, RKC Team Leader
Jul 14, 2011 01:00 PM
Powerlifting is a thankless sport. I’ve learned a lot from my experience, especially in the last few years. I’ve had a little success, set some meet records, had amazing training sessions, set some huge gym PR’s, AND had some great disappointment too. I was lucky enough to be offered the opportunity to lift on the Power To The People Deadlift Team...
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...
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...
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...
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...
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.
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...
Geoff Neupert, Master RKC
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.
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.
Andy Bolton & Elliot Newman
Jun 08, 2011 10:00 PM
So, you wanna get strong?
That’s great, and I commend you on your choice of physical pursuit. It goes without saying that you will need to lift weights and add weight to the bar in order to get stronger.
However, if you wish to reach your strength potential (in your chosen lifts) then there is going to be much more involved than mindlessly ‘lifting weights’.
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...
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.
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?
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.
May 17, 2011 03:41 PM
Black Belt interviewed Wade to glean some information about his fitness program and learn more about his philosophy on what functional fitness really means.
Dr. James Glazer, PORTLAND PRESS HERALD
May 14, 2011 07:58 PM
Dr. James Glazer finds Dragon Door to make the best kettlebells after testing all the various kettlebell designs on the market: "In the previous column I discussed the benefits of the newest, old workout in the nation. Kettlebells, originally developed in Russia, are basically cannonballs with a handle. They have been around since the 18th century..."
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.
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....
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.
Dan John, Senior RKC
Mar 24, 2011 03:00 PM
“It just can’t be that simple, Tiff.”
“Well, think about it.”
Okay, so I did. The proceeding little dialogue was from my living room a few days ago. I have been battling this hip injury for a few years and I discovered that two things keep me pain free: a tiny little stretch and avoiding beer. It’s not science, certainly, but it is true…for me.
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.
Geoff Neupert, CSCS, Master RKC
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??!!
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.
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.
Feb 18, 2011 10:47 PM
How can I guarantee to significantly increase your deadlift by training with two ten pound plates that you don’t even add to the bar?
Feb 18, 2011 10:46 PM
The 100 + pound kettlebell called “The Beast” has created a lot of consternation for those seeking to lift it in some manner or fashion.
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.
Feb 07, 2011 05:26 PM
Pro MMA Now Book Review of "Convict Conditioning" by Paul "Coach" Wade.
"How 'Coach' Wade put this system together is quite interesting and makes for an entertaining read in a theoretical sense, even if you do not put his teachings into practice. Wade learned his trade from the prison strong men, men who "had no protein shakes, no Nautilus or Bowflex machines…"
Cary Castagna, EDMONTON SUN
Jan 27, 2011 11:23 PM
Interview with Paul Wade in the Edmonton Sun about surviving prison, his training, and his book Convict Conditioning.
"Being fit and strong wasn’t an option during the 19 years that Paul (Coach) Wade spent in prison.It was a necessity.'I needed what I got from my training to stay sane, maybe even stay breathing,' he says in an email interview...."
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 [...]
Brett Jones, Master RKC, CSCS, CK-FMS
Jan 24, 2011 07:29 PM
We would all like to think that we have thought of it all in regards to the one thing we spend the most time with – our bodies. But as the old joke goes: &ldqu [...]
Jan 24, 2011 07:27 PM
Author of Movement: Functional Movement SystemsIn 1984 I started college and said goodbye to a football career. I was coming off of two ankle fractures and knew my chance [...]
Steve Freides on Recovering from Back Injury and Mastering Your Own Body—Using Kettlebells Plus Pavel's Strength and Flexibility Methods
Jan 18, 2011 04:34 PM
A kettlebell success story interview with Steve Freides
Coach Mike Burgener: "My Goal Is Kettlebells in Every High School."
Jan 18, 2011 04:30 PM
A kettlebell success story interview with Coach Mike Burgener
A kettlebell success story interview with Kenneth Jay
Jan 18, 2011 04:28 PM
Truckin' with Rock Stars and Kettlebells
Jan 18, 2011 04:27 PM
A kettlebell success story interview with Paul Arnold
Rob Lawrence discusses success with Russian Kettlebell Strength Training
Jan 18, 2011 04:26 PM
A kettlebell success story interview with Rob Lawrence
Tim Larkin Discusses the Benefits and Applications of Russian Kettlebells
Jan 18, 2011 04:24 PM
A kettlebell success story interview with Tim Larkin
A kettlebell success story interview with Albie Wentzel
Jan 18, 2011 04:22 PM
Professional boxer Shaun 'Big Trouble' Creegan of Plainville, MA on working out with kettlebellsand following the Warrior Diet
Jan 18, 2011 04:21 PM
A kettlebell success story interview with Shaun Creegan
Tom Corrigan On How Kettlebells Provide the Ultimate Strength and Conditioning Program for Firefighters
Jan 18, 2011 04:19 PM
A kettlebell success story interview with Tom Corrigan
Gymnastics Coach Pat Henderson - Kettlebell Success with Cancer Rehabilitation and Flexibility Training
Jan 18, 2011 04:18 PM
A kettlebell success story interview with Pat Henderson
Fitness Trainer and Flight Attendant, Susan Himsel, on How Kettlebells Can Help Women Get Stronger, More Flexible, Leaner and Better Conditioned-Without Bulking Up.
Jan 18, 2011 04:16 PM
A kettlebell success story interview with Susan Himsel
Ethan Reeve, Strength and Conditioning Coach, Wake Forest University
Jan 18, 2011 04:13 PM
A kettlebell success story interview with Coach Ethan Reeve
Dennis Koslowski, Greco-Roman Olympic Silver Medalist and Chiropractor, Discusses the Many Advantages of Kettlebell Training
Jan 18, 2011 04:11 PM
A kettlebell success story interview with Dr. Dennis Koslowski
Missy Beaver of Santa Monica, CA dreams big. We caught up with her at the October, 2004 RKC in St. Paul, MN to talk about where she's been and where she's headed.
Jan 18, 2011 03:48 PM
A kettlebell success story interview with Missy Beaver
Ron Morris runs a personal training studio in Forest Lake, MN, and incorporates KBs into his clients’ workouts. The following conversation with Ron Morris took place at the October 2004 RKC.
Jan 18, 2011 03:47 PM
A kettlebell success story interview with Ron Morris
A kettlebell success story interview with Brett Jones
John Heinz, RKC, was an assistant instructor, along with his wife Kristann at the October 2004 RKC in St. Paul, MN.
Jan 18, 2011 03:46 PM
A kettlebell success story interview with John Heinz
An interview with Mark Reifkind
Jan 18, 2011 03:44 PM
A kettlebell success story interview with Mark Reifkind
A kettlebell success story interview with Dr. Kevin Cooper
We interviewed Svetlana Writtle at the April 2005 Russian Kettlebell Challenge Instructor Certification Program
Jan 18, 2011 03:42 PM
A kettlebell success story interview with Svetlana Writtle
We interviewed Samantha Young at the April 2005 Russian Kettlebell Challenge Instructor Certification Program
Jan 18, 2011 03:40 PM
A kettlebell success story interview with Samantha Young
A kettlebell success story interview with Kristann Heinz
We interviewed Donnie Thompson at the April 2005 Russian Kettlebell Challenge Instructor Certification Workshop
Jan 18, 2011 03:39 PM
A kettlebell success story interview with Donnie Thompson
We interviewed Will Williams at the April 2005 Russian Kettlebell Challenge Instructor Certification Workshop
Jan 18, 2011 03:37 PM
A kettlebell success story interview with Will Williams
A kettlebell success story interview with Glenn Hyman
Jan 18, 2011 03:36 PM
We interviewed Kurt Pitman at the April 2005 Russian Kettlebell Challenge Instructor Certification Workshop
Jan 18, 2011 03:34 PM
A kettlebell success story interview with Kurt Pitman
An interview with Melanie Simon at the June 2005 Russian Kettlebell Challenge Certification Workshop
Jan 18, 2011 03:32 PM
A kettlebell success story interview with Melanie Simon
World Champion Drug-Free Powerlifter Bud Jeffries Discusses How to Have Your Cake and Eat it Too: Simultaneously Possess Great Strength, Great Endurance and Great Flexibility — And How Kettlebell Training Contributes to This Renaissance-Like Athletic Goal
Jan 18, 2011 03:31 PM
A kettlebell success story interview with Bud Jeffries
John Du Cane interviewed Tricia Dong at Pavel’s June 2006 Russian Kettlebell Certification Workshop
Jan 18, 2011 03:30 PM
A kettlebell success story interview with Tricia Dong
John Du Cane interviewed Carlos Bradley when he attended Pavel's June 2006 Russian Kettlebell Certification Workshop
Jan 18, 2011 03:28 PM
A kettlebell success story interview with Carlos Bradley
An interview at the June 2006 Russian Kettlebell Challenge Instructor Certification Workshop with Strength and Conditioning Coach, Chip Morton
Jan 18, 2011 03:27 PM
A kettlebell success story interview with Chip Morton
An interview at the August 2006 Russian Kettlebell Challenge Instructor Certification Workshop in Denmark with Actor Sam Robards
Jan 18, 2011 03:24 PM
A kettlebell success story interview with Sam Robards
An interview with Liverpool Football Club fitness trainer, Julian Monk at the Russian Kettlebell Certification Workshop in Denmark, August 2006
Jan 18, 2011 03:05 PM
A kettlebell success story interview with Julian Monk
By Dr. Mark Cheng, RKC Team Leader
Jan 18, 2011 03:03 PM
A kettlebell success story interview with Vadim Kolganov
By Rachel Galvin
Jan 18, 2011 03:02 PM
A kettlebell success story interview with John Rock
Jan 18, 2011 03:00 PM
A kettlebell success story interview with Jon Torine
Jan 18, 2011 02:54 PM
A kettlebell success story interview with Rolando Garcia
Jan 18, 2011 02:50 PM
A kettlebell success story interview with Cynthia Edwards
Jan 18, 2011 02:46 PM
A kettlebell success story interview with Mike Robertson
Rachel Galvin profiles EAS Grand Master Champion and RKC Team Leader, Thomas Phillips
Jan 17, 2011 11:24 PM
A kettlebell success story interview with Thomas Phillips
Jan 17, 2011 11:17 PM
A kettlebell success story interview with Russell Jodrey
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 [...]
Mark Reifkind, Master RKC
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
Brett Jones Master RKC, CSCS, CK-FMS
Oct 06, 2010 03:30 PM
Step one foot in front of the other. Walk. Run. Stepping is one of the most fundamental movements we perform. Our first steps were celebrated as a milestone in our d [...]
Gray Cook, RKC, author of Movement
Oct 06, 2010 03:01 PM
In the book Movement, my co-authors and I discuss self-limiting exercises, including a chart accompanied with a list and more in-depth explanations of the concept. We dis [...]
Danny Sawaya, RKC, CSCS
Sep 13, 2010 12:02 PM
This advice does not replace the advice of a physician and medical professionals. If you are experiencing lower back pain (or any pain) you are advised to seek out the [...]
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 [...]
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 [...]
Aug 26, 2010 11:52 AM
So it's Monday night and we've just finished a brutal MMA strength and conditioning session at Champions MMA in Lakeland,FL. Several of the usual suspects are there [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
The Diaphragm, Thoracic Spine, and Alignment
Tara Robertson, RKC
Jun 25, 2010 04:42 PM
It is important to understand the various patterns of respiration in order to help clients & students move more efficiently. Understanding this will help you [...]
Jun 25, 2010 04:10 PM
Abdominals, Abs, Core, whatever name you give it the concept of core training is a continued hot topic in the fitness industry. Hard to walk by a magazine rack without [...]
Jeff O'Connor, Master RKC
Jun 25, 2010 03:44 PM
One of the most common challenges we see in our population today is hip flexor dominance. The cause of this can be from a corrupted movement pattern or from simply b [...]
Geoff Neupert, Master RKC, CSCS
Jun 09, 2010 05:36 PM
If you haven't read Pavel's, Beyond Bodybuilding, you should. If you have, I recommend you read it again. Arguably one of the best but most underrated concepts that b [...]
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 [...]
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 [...]
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 [...]
May 12, 2010 04:37 PM
Imagine you standing upright with an empty barbell in your hands. Every few seconds your "friends' add a plate to each side. It doesn't matter if the plates are 45 lb [...]
The Great Debate of Our Time... Or is it really?
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 [...]
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 [...]
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. [...]
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 [...]
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 [...]
&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!
The people who continue to inspi [...]
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 [...]
Brewster (Brockster) Righter
Apr 09, 2010 08:31 AM
"Good judgment comes from experience. Experience comes from bad judgment."
So much for the philosophy, Comrades, I am here to try to enlighten you on how a 73 year old [...]
From Separated Shoulder to BJJ World Champion
Andrew Read, RKC
Mar 24, 2010 05:56 PM
On the 8th of November 2009, Sophia McDermott became the first Australian female to win a world championship in Brazilian Jiu Jitsu. At thirty years of age she has spent [...]
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 [...]
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 [...]
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 [...]
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 [...]
Steve Freides, RKC II
Feb 24, 2010 12:18 PM
Comrades, some of you know my story, but for those of you who don't, here's the short version: I had a herniated disc that was so bad I was bedridden for several month [...]
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 [...]
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 [...]
Brett Jones CSCS, Master RKC, CK-FMS
Jan 26, 2010 02:54 PM
Picking up a weight or object from the floor is an essential skill. While that may initially strike you as an odd or over the top statement I would like you to pause f [...]
Jan 26, 2010 02:32 PM
I start serious meet preparation 3 months out. I am a big fan of Louie Simmons and have used variations of the Westside system for 14 years.
Monday heavy bench and T [...]
David Whitley, SRKC, CK-FMS
Jan 25, 2010 09:47 PM
In early November 2009 I moved my Nashville Kettlebell Bootcamp classes indoors for the winter, renting a back room at a local gym that looks a lot like the basement fr [...]
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 [...]
Jay Armstrong, RKC TL
Jan 12, 2010 07:31 PM
The Pull-up Problem
Many people cannot do even one pull-up. However, the ratio of strength to body weight i [...]
Dec 31, 2009 01:29 PM
Brief history. Back in 2003 at the ripe old age of 33, I realized my life was taking a rather sedentary turn and basically I was getting fatter. Not obese by any standa [...]
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 [...]
Dec 23, 2009 09:55 PM
You know it is no secret to anybody that has followed me for more then a day that I am a big fan of kettlebell training. It's simplicity and it's convenience just ring [...]
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 [...]
Dec 15, 2009 03:35 PM
I started at the young age of 12. It all started with a cheap York Barbell set as preparation for football. I seemed to have a natural knack for resistance training, [...]
Estrogenic Chemicals: The Hidden Cause for Belly Fat Gain and Other Disorders in Men and Women
Dec 11, 2009 03:53 PM
The Solution - Certain Compounds in Plants Can Help Counter Attack the Problem, Get You Leaner and Healthier
Can certain food compounds be the secret weapon to destroy [...]
Nov 23, 2009 03:42 PM
The following is a report on my current training goals and how I've successfully married the completely unrelated pursuits of steel bending, barefoot running, yoga and [...]
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 [...]
Nov 10, 2009 01:42 PM
Several years ago, my colleague Ken Jakalski and I decided that Dutch trainer Henk Kraayenhof's mantra: "Do as little as needed, not as much as possible" was a perfect [...]
Nov 10, 2009 01:17 PM
The aphorism "knowledge is power" is literally true in the sport of powerlifting. To succeed in powerlifting one must first master the proper technique of each lift. [...]
Steady State vs. Intervals
Oct 19, 2009 03:18 PM
While the debate about steady state vs. intense interval cardio races on, more emotion has been poured into the debate than logic or science. I aim to resolve that.
Delaine Ross, RKC Level 2, Z Health Level 1
Oct 19, 2009 01:48 PM
I have a confession to make. It goes against everything that I stand for in the fitness world, but lately I haven't been able to help myself. My confession is that I li [...]
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, [...]
Sean Schniederjan, RKC
Sep 28, 2009 03:57 PM
What is a Hardstyle Shoulder?
One of the marks of the RKC Hardstyle System of Strength is a strong shoulder. Since the shoulder muscle is only as strong as the suppo [...]
Gray Cook MSPT, OCS, CSCS, RKC
Sep 11, 2009 01:39 PM
The inaugural CK-FMS Workshop was held in St. Paul, Minnesota, in August 2008. The event exceeded all expectations, including my own, and I cannot compliment my co- [...]
Geoff Neupert, Senior RKC
Sep 11, 2009 01:12 PM
How many times have you been frustrated by your lack of progress in the snatch? Sure, it's a hard lift, and there's technique involved, but many times snatch progress is [...]
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 [...]
US military special operator, RKC, name withheld
Sep 11, 2009 11:20 AM
I have a few different methods of training for pullups:
1. If I am training for a Physical Fitness Test, the goal is to accomplish the maximum number of repetitions. [...]
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 [...]
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 [...]
Jurgen Reis, Austrian Pro-Worldcup Sportsclimber
Aug 11, 2009 04:53 PM
Are you feeling empty, exploited, and bored after several months of two-fisted "iron training"? You want to have well defined muscle groups and great muscle quality? I my [...]
Franz Snideman RKC TL, CK-FMS
Aug 07, 2009 02:03 PM
The pistol is undoubtedly one of the best litmus tests for orthopedic health and functional performance. The ability to stand on one leg, seamlessly lower your body to [...]
Jul 21, 2009 03:28 PM
As a Taekwondo Master for more years than I care to recount, I am disgusted with the public's seemingly well justified view of Martial Arts today. The proliferation of [...]
Robert Budd, RKC II
Jul 09, 2009 12:50 PM
Down's syndrome is a genetic abnormality caused by a defect of chromosome 21. People with Down's syndrome have varying degrees of cognitive and developmental disabiliti [...]
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 [...]
Jerry Babbage, CSCS, PES
Jun 24, 2009 01:13 PM
Ask a local gym rat, athlete or body builder how strong they are and you usually get a response about how much they can bench press. When was the last time you ever hea [...]
The Art of Not Tearing Your Hands
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
Brett Jones MRKC, CSCS
May 05, 2009 12:32 PM
One of the most frequent questions asked on training forums is how to structure a routine. Sets, reps, volume and intensity form a daunting obstacle when your success [...]
Apr 29, 2009 03:58 PM
If you've been training for more than five years, I'll bet you've learned a lot. In fact, I'm sure you look back and think, "Damn, I wish I knew then what I know now." [...]
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& [...]
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 [...]
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 [...]
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 [...]
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 [...]
orWhy training barefoot is beneficial
Sara Cheatham M.S., Sr. RKC
Apr 14, 2009 03:28 PM
Proprioception can be thought of as the brain's ability to know where the body is in space and time without keeping constant conscious awareness of it and the world aro [...]
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 [...]
[In the not too distant future]
Mar 31, 2009 01:12 PM
On a day unlike any other, I got out of the rack at 0300. Yes, 0300 Pacific time, 0600 East Coast time. The hard work I began to crank out this day would carry over int [...]
Dan John, RKC Team Leader
Mar 31, 2009 12:50 PM
A lot has been rolling around my head lately. I am coming off a fairly successful year as an athlete and I think that using this "head" of mine is part of the reason my [...]
Mar 11, 2009 09:28 PM
For many years now, I've felt that the best all-around system of training is the heavy/light/medium system. It's great for beginning strength athletes since it teaches [...]
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 [...]
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 [...]
The Rationale Behind Kettlebells from the Ground Up
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 [...]
Phil Jelinowski, CSCS
Feb 03, 2009 03:22 PM
Have you been training the planche progression but are not getting anywhere fast? Wouldn't it be nice to go from tuck planche to straddle planche in just under 4 months [...]
Mark Toomey, RKC TL
Feb 02, 2009 06:36 PM
0500, Meridian, Idaho
I know its 5 AM, the monotone recorded voice on the other end of the phone notified me, "This is your 5 AM wake up call." I'm pretty sure it's Me [...]
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 [...]
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 [...]
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 [...]
Unbreakable Adam T Glass
Dec 08, 2008 07:39 PM
Professional Performing Strongman, Arm Wrestler,
and drug-free for life strength athlete.
Recently someone asked me on the DD forum how I am able to side press 135 f [...]
mc, PhD (human factors), CSCS, RKC
Nov 20, 2008 05:42 PM
A question that comes up frequently in discussions about exercise is "how much rest between sets" whether one is doing deadlifts or pullups.
To help folks answer thi [...]
Gray Cook, MSPT, OCS, CSCS and Lee Burton, PhD, AT
Nov 12, 2008 06:36 PM
The foundation of how we all work towards improved strength and power begins with efficient movements. In order to fully appreciate these fundamentals we first must reali [...]
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 [...]
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 [...]
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 [...]
Nov 06, 2008 06:28 PM
In 1997 I had the privilege of taking an all expenses paid three-month vacation in sunny Southern California under the watchful eye of the Drill Instructors at Marine Cor [...]
Donnie Thompson, RKC
Nov 05, 2008 06:27 PM
Andy Bolton posted 2806 lbs total in March of 2007. Prior to that, the seven-year reign belonged to Big Garry Frank of Baton Rouge. Still going backwards, it was Ed [...]
The Zen Path to Strength Training
Oct 14, 2008 04:08 PM
Yes, yes, I know. The answer to the title of the article is probably, "not very much." The historical Buddha lived a life of asceticism and meditation over 2,500 years [...]
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 [...]
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 [...]
Sep 18, 2008 05:15 PM
As some people know, I have always done pull-ups, I have always enjoyed them, and I don't see enough people doing pull-ups in the gym. I have also been asked many quest [...]
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 [...]
Aug 12, 2008 05:28 PM
Speed, the Ultimate Frontier of Pure Athleticism. In the last few weeks, some College Football Players made themselves a lot of money based simply on how fast they ran [...]
By Cpl. Michael Johnson, CPT, RKC
Jul 17, 2008 04:53 PM
If you examine the strength & conditioning training programs utilized by professional boxers and mixed martial artists while preparing for a fight you'll note the u [...]
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 [...]
Tactical Training for the Suburbs
Jun 20, 2008 09:06 PM
I basically go on two kinds of tactical maneuvers these days. One involves a suit and tie, a laptop and a plane ticket, the other involves a diaper bag, a baby seat [...]
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 [...]
Mike "the Machine" Bruce
May 28, 2008 06:20 PM
If you're a fighter, then you want to pay close attention to a little used exercise not seen much in gyms these days. In fact it's not seen much of anywhere except th [...]
Anders Eriksson, RKC
May 28, 2008 06:10 PM
Author's home-gym in the attic. Pull-up-bar, home-made rings, rubber-bands and kettlebells. Gym has outdoor temperature year around and is inhabited by a swarm of bat [...]
May 28, 2008 05:42 PM
In 1994, at the International Powerlifting Federation's New Zealand Open, Tammy Dianda set a new World's Record for women in the 75kg weight class bench press. Tammy ha [...]
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 [...]
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 [...]
A Technique for Making the Kettlebell Swing Safer and More Effective
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, [...]
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 [...]
Apr 29, 2008 07:39 PM
One of my favorite quotes is by Combatives expert Tony Blauer who states,
"An expert is someone who has memorized someone else's material."
Sadly, the health and [...]
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 [...]
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 [...]
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 [...]
Apr 18, 2008 10:25 PM
In this interview we are talking with Tricia Dong, RKC; a fitness trainer and owner of Code 5 Fitness in Vancouver, British Columbia. http://www.code5fitness.com/
Logan Christopher, RKC
Apr 16, 2008 04:36 PM
Being able to hold a handstand displays the control that you have over your body. Holding a handstand with ease is sure to amaze and even shock your friends and family. [...]
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 [...]
Mark Reifkind, Senior RKC
Mar 17, 2008 09:23 PM
The squat has been my favorite lift since as long as I can remember. After I tore up my knee the consensus was to build up the muscles of my leg to take the slack off m [...]
Eric Stiegman, ATC, CSCS, RKC
Mar 07, 2008 03:33 PM
As the saying goes by Pavel in The Naked Warrior, "He who does not master the breath masters nothing". Skilled breathing is essential to generating power, strength, an [...]
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 [...]
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 [...]
Feb 12, 2008 10:00 PM
In January of 2006, my colleague Mike Robertson and I introduced a DVD known as Magnificent Mobility to address what we felt was a very pressing need for athletes and w [...]
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 [...]
Jan 16, 2008 05:30 PM
In the early days of my recovery from a back injury, I could put my back out tying my shoes (I see some of you nodding your heads in agreement) so why on earth would I [...]
Steve Baccari, RKC
Jan 16, 2008 01:19 AM
You can't out condition the dinner table.
If you don't believe this, try the following experiment.
Eat your favorite snack (junk food). Time yourself to see how long [...]
Jan 07, 2008 07:13 PM
The other day I was reading an article by a well-known strength coach when he mentioned that Olympic weightlifting coach Anatoly Bondarchuk believed there were three di [...]
Jan 07, 2008 06:38 PM
Anyone who caught the De La Hoya vs. Mayweather fight (5/5/2007) will recall De La Hoya coming out strong in the early rounds and then getting fatigued as the fight wen [...]
Steve Belanger, RKC
Dec 18, 2007 09:02 PM
In this article I'm going to explain how one can maintain their strength in the deadlift and even increase it with minimal deadlifting using the Zercher lift.
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 [...]
Mark Reifkind, Sr. RKC
Dec 18, 2007 07:23 PM
It's ironic that after living on my hands for so many years as a kid and then as a gymnast that I completely neglected that overhead position during my 'strength' phase [...]
Dec 05, 2007 08:24 PM
Before I get started with this program, I would like to take this opportunity to introduce myself and explain how this program came to be. I am nineteen years old and I [...]
Andrey Patenko, RKC
Dec 05, 2007 08:15 PM
"Greetings, brothers in arms!", as we say in Russia. I would like to tell you about my military experience and the method of training of Russian Spetsnaz.
To test a [...]
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 [...]
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, [...]
5.5 MB PDF file
Nov 05, 2007 08:34 PM
Recently I had an opportunity to hear my good friend, Mike Boyle give a talk at a Perform Better Summit.
In his opening statements he made mention to the effective use o [...]
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 [...]
Chris Holder, MS, RKC Team Leader, CSCS
Oct 05, 2007 04:16 PM
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
Brett Jones Sr. RKC, CSCS
Sep 25, 2007 03:43 PM
If you missed Part 1 ? please click here to get up to speed on this debate.
And away we go?.
Randy - you say you are waiting to be more eloquent - th [...]
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 [...]
Randy Hauer, RKC TL
Sep 13, 2007 06:12 PM
A few years ago, as I was spiraling into my mid-life crisis, I decided I would add some aftermarket performance equipment to the little two-seater sports car I had recent [...]
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 [...]
Aug 20, 2007 07:52 AM
In my quest to close the Captain of Crush # 3, I soon realised that less is more. I am fortunate enough to already have a good grip and managed to close the #2 when I f [...]
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 [...]
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 [...]
Thomas Phillips, RKC TL
Jul 30, 2007 05:12 PM
Have you ever noticed that once you start to squat a weight that is close to your one rep max, or getting toward the end of a heavy rep max that it becomes very difficult [...]
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 [...]
Jul 11, 2007 05:23 PM
Musculoskeletal assessment is a fundamental prerequisite to conditioning and training. I often lecture on the benefits of assessment since we know very little about the [...]
competing at Disney’s Wide World of Sports Complex October 12-14th
Thomas Phillips, RKC Team Leader
Jun 19, 2007 05:13 PM
2007 Power to the People Deadlift Team competing at Disney's Wide World of Sports Complex October 12-14th
If lifting with Pavel (DragonDoor.com) Jack Reape, and te [...]
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.
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 [...]
May 23, 2007 04:15 PM
When we talk about effort in the weight room it means many different things. Effort involves resistance, speed, power, endurance, strength and the list goes on. The eff [...]
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 [...]
May 09, 2007 03:30 PM
In all my years of training, consulting, and lecturing around the country I’ve yet to encounter one person who felt his strength was too great. Guys like me never [...]
Thomas Phillips, RKC
Apr 24, 2007 05:24 PM
Leg extensions, Leg curls, Calf raises, Leg press, Lat pull-down, Bicep curls, Tricep extensions . . . who in their right mind would continue to do these ridiculous exerc [...]
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 [...]
Apr 10, 2007 08:38 PM
Like oil and water, Power-lifters and Olympic lifters are two groups that don?t usually play well with one another. But due to a discussion on the dragondoor.com forum [...]
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 [...]
Adam T. Glass, SSgt, USAF
Mar 20, 2007 09:08 PM
The Turkish Get Up (TGU) is a classic drill and display of power and coordination. It fits in with the Bent Press and proper squat as exercises you won?t see in 99% of gy [...]
Mar 09, 2007 02:15 PM
"A karate punch is like an iron bar. ? Whack!? A kung fu punch is like an iron chain with an iron ball attached to the end and it go ?WHANG!!!!!? and it hurt inside.... [...]
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 [...]
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 [...]
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 [...]
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 [...]
Feb 09, 2007 03:30 PM
Pavel and the RKC phenomenon have had innumerable, powerful influences on the modern elite training community. By providing simple, effective answers to many of the compl [...]
Feb 09, 2007 03:01 PM
If you want conditioning while on a strength-focused program like Pavel?s Power To The People!, learn to swing a kettlebell for 1-2 minutes non-stop after your strength t [...]
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 [...]
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 [...]
(How to Cure the Closet Curler…)
Jan 23, 2007 12:15 PM
First the program:
Man Makers as described in Enter the Kettlebell! with some variations.
Start with 10-12 minutes, but your goal is 15 minutes non-sto [...]
Randy Hauer, RKC
Jan 04, 2007 08:53 PM
The classic six-week Russian Squat Routine is legendary for giving a kick start to the squatter whose progress has stopped. What makes it so effective is the brutal and [...]
Jan 04, 2007 08:46 PM
The reasons to follow a training template have been well documented; however, all too often a lifter can become so absorbed in the program that they ignore their own bo [...]
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 [...]
Dec 22, 2006 06:48 PM
A Sample Routine
Let?s look at the squat/ deadlift and how this might work. Say you are built for the DL with a shorter back and longer legs and arms and can tolerate [...]
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 [...]
Nov 28, 2006 08:10 PM
One of the great joys I have is being able to speak and learn from top coaches and training minds such as Louie Simmons and Pavel Tsatsouline. During one of m [...]
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 [...]
Lance Mosley, RKC
Nov 16, 2006 12:42 AM
My name is Lance Mosley and in this article I will be discussing my training, exercises and various things I did, on my way to achieving a 700lb deadlift. I [...]
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 [...]
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 [...]
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 [...]
Oct 16, 2006 03:52 PM
You don?t have to beat yourself up about not going to a gym or not wanting to lift weights. Some people are unmotivated by lifting weights and that?s fine, so here is [...]
Oct 03, 2006 06:30 PM
Not too different from Pavel?s method of ?Power Breathing? found in Power to the People! and Bullet-Proof Abs, the following technique of Reverse Breathing is taught to [...]
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 [...]
Sergey Dzugan, MD, PhD
Oct 02, 2006 08:33 PM
Would You Like to FINALLY AND FOREVER Eliminate the Curse of Migraines from Your Life?And Do It Naturally, With Absolutely No Drugs?
Now, For the First Time in History [...]
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 [...]
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 [...]
For Heart Health, Fat Loss, and Physical Performance
Kurt J. Wilkens, RKC
Sep 20, 2006 04:59 PM
Endurance Training goes by many names and takes many forms. If you spend a considerable amount of time in so-called ?health clubs?, it?s likely ?cardio? (probably the mos [...]
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 [...]
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!?
Suck it up and try this effective hand repair method. This is a ha [...]
Sep 01, 2006 01:47 PM
In Pavel?s book Power to the People! there?s a section on a technique called Feed Forward Tension. I believe that this technique is one of the keys to superior muscle con [...]
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 [...]
Aug 02, 2006 02:50 PM
Circuit Training is an excellent training method. You can train many muscles in a short time without letting any single group reach fatigue. You can either have a single [...]
Patrick Beith, CSCS, PES, USATF Lv. II
Aug 02, 2006 02:44 PM
With so many articles on Speed Training, you would assume that there is plenty of great information available. The problem is that the topic of speed is not being totally [...]
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 [...]
Ivan F. 'Doc' Kelley, DC, RKC
Jun 29, 2006 06:58 PM
Last summer and fall I completed the UNLOCK! and the NAKED WARRIOR weekends presented by dragondoor.com within a couple of months of each other. These are two fantastic s [...]
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 [...]
89 Kb PDF
Dan Huff and Jason C. Brown RKC
Jun 22, 2006 06:19 PM
Jun 22, 2006 06:13 PM
Amongst competitive bench pressers it is no secret that big strong lats make it easier to drive heavy weight off your chest. Of course, there are many lat exercises to c [...]
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 [...]
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 [...]
Marc Bartley, RKC
Jun 06, 2006 02:29 PM
Deadlifting is one of the oldest and hardest exercises around. It's very simple; you just pick the bar up off the ground and stand up with it. Well, you would think t [...]
Kevin Perrone, RKC
May 24, 2006 03:11 PM
I?ve found that using a form of progressive relaxation can aid with two important aspects in strength training. It can facilitate learning the high tension techniques me [...]
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 [...]
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 [...]
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 [...]
Dr. Greg Tefft
Apr 28, 2006 05:19 PM
Pavel Tsatsouline asked me to let all of you "Pavelizers" out there in on a special "leverage-building-body-stabilizing-breathing-opposing-stretch-contrac [...]
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 [...]
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 [...]
Mar 27, 2006 03:16 PM
Rotator cuff injuries are some of the most painful and debilitating an athlete can have. In order for our shoulders to do all the myriad things we like them to (throw fas [...]
Mar 27, 2006 03:15 PM
It?s one thing to be able to get into the body position your sport requires in order to compete well. It?s another thing entirely to live there. This is especially true f [...]
Mar 27, 2006 03:13 PM
I've been a competitive powerlifter for the last thirteen years, with a modicum of success. I did a triple bodyweight plus squat at 181(545#) benched 435 at 190 in a thre [...]
Mar 22, 2006 02:13 PM
Besides the ever famous ?I am going nowhere in my training, and oh by the way I don?t eat that much, why am I not making progress?? complaint, the new source of more angs [...]
Mar 10, 2006 09:14 PM
My name is Ellen Stein and I am a powerlifter. For the last 12 years that word has defined who I am. It has shaped my workouts in the gym and kept me focused but at the [...]
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 [...]
Feb 27, 2006 02:45 PM
Period: A point or portion of time at which something is ended; a completion or conclusion.
In their book on the subject of periodization, Periodization Breakthrough! [...]
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 [...]
From Chapter Seven of The Warrior Diet
Feb 23, 2006 09:10 PM
Stubborn fat is a major problem for many people today. It doesn?t matter if they are trying to get rid of it through various diets or different exercise routines?the fact [...]
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 [...]
Jan 31, 2006 11:08 PM
After reading many 3-lift powerlifting routines and trying some of them, I came to the conclusion that if you don't squat, a lot of things may need to change. You may al [...]
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 [...]
(Chinese Shamanic Qigong)
Master Zhongxian Wu
Jan 18, 2006 02:50 PM
When I was a child in China, I was curious about the way that local Wu (Chinese shaman) treated patients. How could an acupuncture needle release the p [...]
Jan 10, 2006 07:40 PM
Glycogen replenishment is a key to full muscle recuperation from prolonged or intense exercise. Any failure to replenish glycogen stores is typically associated with ?fla [...]
945 Kb PDF
Jim Smith, CSCS, CFT, USAW
Jan 09, 2006 03:49 PM
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 [...]
Jan 01, 2006 07:37 PM
Formula for success, a straight line, a goal.
-Fridriech NietzscheI have said it before in Power to the People! and The Naked Warrior and I will say it again. If you wi [...]
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 [...]
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 [...]
Chinese Shamanic Tiger Qigong
Dec 19, 2005 10:56 PM
This article can be downloaded as an Acrobat PDF File
Laohu Gong (Chinese Shamanic Tiger Qigong) is from the Emei Zhengong (Mt. Emei Sage Style Qigong) school. Mt. Eme [...]
Dec 14, 2005 04:14 PM
According to Dr. Mel Siff, ?Ballistic movement comprises bursts of muscular activity followed by phases of relaxation during which the motion continues as a consequence o [...]
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 [...]
Nov 29, 2005 02:48 PM
My name is Bud Jeffries. If you?re reading this site you probably know me and you?ve probably seen my friend Dennis Rogers on TV somewhere, while you ma [...]
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 [...]
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 [...]
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 [...]
Episode I: Bracing vs. Drawing-in
Keats Snideman and Josh Henkin, RKC
Oct 11, 2005 02:27 PM
One of the hottest debates that still lingers in the fitness/rehab and sports performance industries is that over the correct use of the abdominal wall during movement an [...]
376 Kb Acrobat PDF
Kevin Perrone RKC, HFI
Sep 30, 2005 04:45 PM
510 Kb Acrobat PDF
Virgil Aponte, MS
Sep 30, 2005 04:20 PM
Sep 26, 2005 04:25 PM
I just attended an excellent one-day seminar on Getting Things Done by the productivity guru David Allen. See www.davidco.com for more information on David Allen?s progra [...]
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 ? [...]
Sep 20, 2005 02:18 PM
Diet Fallacy #10: ?Your diet should consist of a certain fixed ratio of protein / fat / carbs?
The suggestion that there is one nutritional ratio of protein /fat/carb [...]
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 [...]
Aug 23, 2005 01:58 PM
Do You Really Need To Pack In The Protein?
In Order To Pack On The Muscle? And If So? How, When and Why?
The Top Ten Diet Fallacies ?
Separating the Facts from the [...]
Aug 19, 2005 02:35 PM
Time and again on Internet forums, in gym conversations, and e-mails the same question pops up, ?How do I gain weight?? This question has been answered far more eloquentl [...]
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 [...]
Aug 15, 2005 06:16 PM
Never fatter, never so unhealthy?why we are living in the Dietary Dark Ages
The Top Ten Diet Fallacies ?
Separating the Facts from the Fantasy
We?re living in a [...]
76 Kb Acrobat PDF
Stuart McGill, Professor of Spine Biomechanics
Aug 01, 2005 02:00 PM
Jul 19, 2005 02:07 PM
?To Be Really Healthy? Be Extreme. If You Want To Be A Loser, Be Moderate?? says iconoclastic diet guru, Ori Hofmekler, author of bestselling The Warrior Diet
The Top [...]
Jul 18, 2005 09:48 PM
Hanging leg raises are an essential component in my athletes? training program.
However, executed correctly, this exercise will be beyond the reach of most beginning o [...]
Jul 01, 2005 12:34 PM
Are You At Risk? You May Be Compromising Your Health
? If You Count Your Calories These Popular Ways
The Top Ten Diet Fallacies ?
Separating the Facts from the [...]
Jun 22, 2005 11:41 AM
At a gymnastics or martial arts meet, or at a weightlifting competition, listen to the coaches advice to the athlete ? Stay tight! This means to maintain stiffness. Being [...]
Jun 13, 2005 12:32 PM
author of The Warrior Diet
What?s the Truth Behind the Hype?The Top Ten Diet Fallacies ? Separating the Facts from Fashion and Fantasy
Fashionable Diet Fallacy #5. CARB [...]
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 [...]
Josh Henkin, CSCS, RKC
To be able to train in today?s times is such a great advantage. Not only do we have the ability to get information instantaneously, but we also have a greater varie [...]
Jun 10, 2005 12:54 PM
Walter Mondale?s brother told a reporter, ?People often ask why Fritz is so stiff. He doesn?t want to be seen as pompous, but how loose can you be when you?re constantly [...]
Marty Farrell, RKC
Jun 10, 2005 12:52 PM
I thank Adam Hinson as the photographer and Karen Nashatker as the 109 lb. weight. She was harder to press then I thought ?cause she would not stop moving [...]
Simon Forsyth, RKC
Jun 10, 2005 12:35 PM
The meat and bones of this article is about reaching the Russian spec-ops pull-up standard of 18 dead hang pull-ups with 10kg attached to you.
I'm sure that there are [...]
by 2 Times World Superheavyweight Powerlifting Champion
Jun 09, 2005 01:32 PM
I have experimented with many different methods to train the deadlift during the past 25 years. Initially my deadlift training was very crude and elementary. I would pu [...]
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 [...]
May 31, 2005 01:47 PM
I love to Golf. I love the mental and physical aspects of the game, I love the way the ball feels when it comes off the sweet spot of the club, and I even like to practic [...]