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By Steve “Coach Fury” Holiner, Senior RKC, DVRT Master Chief Instructor
I’ve been fortunate enough to teach/co-teach five Hardstyle Kettlebell Certifications (HKC) in the last 8 months. My buddy Josh Henkin, Master RKC and DVRT Creator, and I had the great privilege of teaching two of those HKC workshops to the United States Marines. I taught the other three workshops in New York City, Kansas City and Connecticut.
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By Josh Henkin, Master RKC, Creator of the DVRT System
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.
by Dr. Christopher R. Holder DP, DMQ (China), Senior RKC
In 2008 I was presented with my first high level triathlete, Jeremy Devich. Jeremy is a machine. I have seen a lot of athletes with a “tank”, but not many have ever been as impressive as this guy. He’s a 6’3”, 190lb slab of muscle. When Jeremy and I trained together, he routinely warmed up with 3 sets of 10 get-ups (each side) with a 24kg kettlebell.
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.
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.
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.
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.
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!
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 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”.
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.
“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.
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.
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 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.
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.
by Zach Even-Esh
“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.
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.
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...
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...
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.
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.
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
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?
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.
In many ways it changed everything.
It gave validity to the concept of strength training as a powerful means of fat loss.
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.
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.
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.
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.
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.
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.
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 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…
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 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..."
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
Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor
May 10, 2013 10:30 AM
Andrea Du Cane: Working with kettlebells is also incredibly empowering. Introducing women to kettlebells was a big goal of mine. Then as I started working with de-conditioned populations I realized how much kettlebell training could change people’s lives.
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: 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 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....
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...
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...
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...
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 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...
by Dan John, Master RKC
Apr 03, 2012 04:12 PM
I think the fact that I was a lousy javelin thrower has actually made me a pretty good coach in the event. Not great, trust me, but I can get you better in the spear toss simply because I had such a hard mountain to climb. I’m not sure people realize how honestly horrible I was in the javelin until I started my Kettlebell training and followed the excellent advice of javelin coach Bill Witt. With a few simple Kettlebell exercises and some simple technical clues, I managed to add seventy feet...
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 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...
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?
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
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.
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.
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
Brett Jones Master RKC, CSCS, CK-FMS
Apr 29, 2010 12:43 PM
RKC is a "hard style" of kettlebell training born in the spec ops of the Soviet Union. In the 1970s select units adopted a karate-based style of hand-to-hand combat. [...]
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 [...]
Brett Jones, Master RKC, CSCS, CK-FMS
Apr 12, 2010 05:31 PM
Currently there are two systems popular with the RKC community, the CK-FMS program and Z-Health system. I have studied both being a presenter and teacher for Functional [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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, [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
Jay Armstrong, RKC TL
May 05, 2009 01:00 PM
A few months ago I put my students through a 6-week program. This program focuses specifically on the military press and swing volume. Each of the students that went [...]
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 [...]
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 [...]
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 [...]
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 [...]
Robert Budd, RKC II
Jan 20, 2009 07:30 PM
I am 6'3, 225# and haven't run any more than 100yards in more than two years. I wouldn't say that I have a runner's physique but more of work horse that would rather l [...]
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 [...]
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 [...]
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 05:05 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 [...]
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 [...]
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 07:28 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/
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 [...]
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 [...]
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 [...]
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 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 [...]
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 [...]
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, [...]
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 [...]
Mark Reifkind, Senior RKC
Oct 04, 2007 05:23 PM
Virtually everyone comes to training to get better. Whether you choose to train with kettlebells, barbells or bodyweight the common denominator in most people?s minds i [...]
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 [...]
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 [...]
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 07:47 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 [...]
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 [...]
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 [...]
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 [...]
Brett Jones Sr. RKC, CSCS
Apr 24, 2007 05:17 PM
Brett: Gray ? tell me a little bit about my background and how you got to be in the fitness industry.
Gray: Well, I came out of high school as an athlete wanting to [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
Randy Hauer, RKC
Aug 14, 2006 06:46 PM
In this article I will discuss a simple maneuver which will improve your pulling power. I have integrated this maneuver in my own training and teach it to my kettlebell c [...]
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 [...]
Thomas Phillips, RKC
Jul 19, 2006 02:47 PM
September 2005 RKC I went out to be an assistant instructor and gave the first ever beast challenge a whirl. Only completed the pull-up, but knew the press and pistol we [...]
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
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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 [...]
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
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 ? [...]
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 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 [...]
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 [...]
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 [...]
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 [...]
Charles Grady, RKC
May 31, 2005 01:38 PM
I have read a lot on kettlebell fitness for the infantryman, the SWAT officer, the Para Rescue operator, etc. I have been throwing around kettlebells for about a year and [...]
John Heinz, RKC
Apr 29, 2005 05:55 PM
Recently I was asked to put pen to paper regarding a philosophy of kettlebell training as it might relate to the philosophy of martial arts training. Let me preface [...]
Jason C. Brown
Apr 05, 2005 01:14 PM
The use and efficacy of jumpstretch bands within the strength and conditioning community is well accepted. However, not until recently has it been possible to combine bal [...]
Michael Johnson, RKC
Mar 24, 2005 12:53 PM
"Man is at his highest plateau of intelligence when put to the task of solving problems. Without the challenges of solving problems we stagnate and become complacent. W [...]
Mar 03, 2005 03:36 PM
The material in this article is excerpted from my soon-to-be-completed GS training manual.
On December 4th, 2004 I competed in a Girevoy Sport meet and became the firs [...]
Mar 03, 2005 03:16 PM
While grocery shopping the other day we came upon a half dozen bags of flour that had fallen off the shelf and onto the floor. My three-year-old son, seeing that things [...]
Jared Savik, 2004 American GS National Champion
Feb 21, 2005 07:40 PM
When I ordered my first kettlebell in January 2002 it was completely unfamiliar to me. I had never seen one used and certainly never hoisted one. I justified the kettle [...]
Feb 14, 2005 02:26 PM
Looking to shift your anaerobic conditioning into high gear? Fry your legs and sear your lungs in the process? Well Comrade, then step up to the split snatch!
Since se [...]
Marty Farrell, RKC
Feb 07, 2005 01:47 PM
Just recently I had a competed on Master?s nationals swimming competition and had placed 4th in my age group. The placement sounds impressive but that had been out of 6 [...]
Feb 07, 2005 01:42 PM
I have often been accused of being a little off center? sometimes by my wife?and then sometimes by other people whose opinion has much less direct effect on what dinner i [...]
Matt Schwartz, RKC
Jan 12, 2005 12:41 PM
Matt the Wave Rat.
This article will not directly address agility, balance, or explosiveness, although the dynamic nature of the exercises below will definitely enha [...]
Chris Holder, RKC
Jan 10, 2005 06:33 PM
My name is Chris Holder and I am the Strength and Conditioning coach for Cal Poly's 20 varsity sports. We are a Division I institution with Division I-AA Football. We are [...]
Dec 21, 2004 02:53 PM
I am sure that most of readers have quite good idea what Muay Thai or Thai boxing is. My first live contact was with master Chang who worked as waiter in restaurant in Za [...]
Frankie Faires, RKC
Dec 21, 2004 02:34 PM
A few years back, I came across Pavel?s work. He totally screwed up my whole idea of strength and conditioning. I thought the best way to work out was to use supersets, [...]
Dec 15, 2004 12:51 PM
I am not exactly sure how it got started, but I blame Steve Cotter. In the late fall of 2003, talk arose on the Dragon Door Forum about doing high repetition snatches wit [...]
Brad Nelson, RKC
Nov 23, 2004 03:46 PM
The Western world is gradually listening, receiving and applying simple, primitive, and more effective training methods from the archives of the Eastern bloc. Kettlebell [...]
Jerome O’Charchin, RKC
Nov 23, 2004 03:37 PM
I attended the RKC certification workshop in April 2004 and it benefited me in numerous ways. First of all, kettlebell training has improved my work life. I am a police [...]
Oct 21, 2004 01:10 PM
The one-arm press used to be an event in Girevoy Sport competitions. In the beginning the competitors pressed strictly. But coaches were looking how to improve the techn [...]
Oct 20, 2004 07:19 PM
In "OMEGA" we just had to do just about everything. Every morning we did some running and basic mobility drills, a couple of leg swings or dynamic stretches. Then we ei [...]
Devin Reynolds, RKC
Oct 20, 2004 06:19 PM
Kettlebells are like special operations -there are constantly new challenges to overcome. Recently we conducted a hostage rescue operation that required our team to break [...]
Oct 20, 2004 06:13 PM
RMAX.tv Athletic Performance Enhancement Solutions Team
Selective Tension is a protocol I devised to coach my clients on maximizing strength gains thr [...]
Oct 20, 2004 06:11 PM
The following article will show you how I have integrated Pavel?s training methods into my boxers? training. This exercise program fits boxers well because the exercises [...]
Oct 20, 2004 06:10 PM
I have been involved in Olympic weightlifting since 1964 when I was a student and football athlete at the University of Notre Dame. Luckily for me, my coaches were Fr. B [...]
Wayne ‘Scrapper’ Fisher
Oct 20, 2004 06:07 PM
We?ve all been in situations that have demanded more from us than we originally thought possible. Even if you can handle the job alone it?s usually good to know there is [...]
Sunday, August 18, 02, the Rancho Buena Vista High School football team traveled to Camp Pendleton, California, the home of the United States Marine Corps, 1st Division, [...]
Oct 20, 2004 06:00 PM
Hoplology has been defined as "the study of the evolution and development of human combative behavior and performance." (In short, the study of why we fight, how we fight [...]
Washingtonpost.com, Feb 2003
Oct 08, 2004 07:00 PM
In elite athletic circles the word is spreading as in-the-know Americans are purchasing ancient Russian fitness equipment, resurrecting old exercise philosophies and obta [...]
Sep 13, 2004 02:05 PM
I just made my first Kettlebells!!! 1, 1.5, and 2 poods. But I will come to this point later. First I will share how I came to this extreme training. Like everything, lif [...]
Part 1 of 4
Christine M. Uberti, CSCS, RKC
Aug 16, 2004 04:12 PM
Our muscles have different biochemical requirements according to our chosen activities. The energy we get to jerk a couple of 2 poods, wrestle, or XC ski comes from enti [...]
Jul 22, 2004 01:52 PM
I've been training and teaching martial arts & combatives since 1967. During a career that has now spanned 30+ years as student, athlete, instructor and coach, I've been [...]
James "Lemon" Boelter
Jul 22, 2004 12:59 PM
For those of you unfamiliar with it, the BUP ("Bottoms Up Press") is the version of the kettlebell military press done with the kettlebell held upside down. The girevik u [...]
George ‘Comrade Yuri’ Nolly, RKC
Jun 22, 2004 01:46 PM
If you've hit a plateau in your pressing movements and need to break out of your rut, you might want to try The Rack. During the Spanish Inquisition, the rack was a tort [...]
Jun 22, 2004 01:32 PM
This is the safest and easiest neck program I know. I have used it at the
gym for over 5 years with excellent results. This is a safe and effective way to train the nec [...]
Lisa Shaffer, RKC
Jun 10, 2004 03:22 PM
Listen up, ladies! I finally found the perfect form of exercise. Training with kettlebells! I won't be going back to traditional weight training because kettlebells giv [...]
Jun 10, 2004 01:10 PM
Remember Suicide drills? We used to do them in high school football practice. Start at the goal line, sprint 10 yards, then sprint back to the goal line, sprint 20 yards, [...]
May 04, 2004 01:38 PM
The Gunslingers of the Old West felt confident going into a shoot-out knowing they had a pair of 45s on their belt. So too, will you feeling confident after training for [...]
It takes planning and dedication to lose that body fat
Mar 01, 2004 10:40 PM
Do you have a fitness goal?
I believe that it is absolutely essential to have a target or goal when it comes to improving your physique. It?s such a clich?, but compl [...]
Stephane Rochet, RKC
Feb 12, 2004 05:14 PM
Every good idea I have had in strength training has been ?borrowed? from somebody else. I guess that means I?m not overly creative. However, I am smart enough to know a [...]
102 Kb Acrobat PDF
Tim Larkin, RKC
Feb 12, 2004 03:58 PM
Pietro Puzzuoli, RKC
Jan 26, 2004 10:54 PM
There are literally hundreds of exercises that can be performed with a kettlebell. With just a little creativity, even the lightest of bells can serve advanced athletes f [...]
Monty Singer, RKC
Dec 10, 2003 06:13 PM
I have been an avid user of PTP (Power to the People!) style training and KB?s for almost two years now. I was mostly fat and pretty weak and weighed 230lbs. when I firs [...]
Chris Rubio, RKC
Dec 10, 2003 06:02 PM
This is one of the most effective exercises you can do to increase your functional work capacity and your overall physical endurance. This is a total body exercise that w [...]
Keith Weber, RKC
Dec 10, 2003 05:10 PM
I guess one of the things I like most about being a physiotherapist or physical therapist is the wide variety of treatment techniques that I have at my disposal to help p [...]
Lorraine Patton, RKC and Christine Uberti, RKC
Oct 29, 2003 09:19 PM
The first Virginia Kettlebell competition was held on May 3, 2003. It was nothing short of a miracle that the competition was so successful. Although I'm fortunate to be [...]
Oct 29, 2003 09:14 PM
At 152 lbs. and 5?7?, I'm not exactly a big guy. As a middle aged desk jockey with a bad back who likes to run, swim, and bicycle, I'm not your ideal candidate for milit [...]
Oct 20, 2003 08:51 PM
Some years ago a new type of kettlebell sport competition got started in Russia. It?s a relay-race, a team competition. Usually a team consists of seven people, in each t [...]
Oct 20, 2003 08:23 PM
I began using RKC about three months ago. I started by following Pavel's recommendations for high-rep ballistic exercises using dumbbells, liked the results, and immedia [...]
Sep 29, 2003 07:05 PM
How To Military Press The 2 Pood (or any next-larger size) in 8 Weeks
At 152 lbs., five feet, seven and one half inches, 13% body fat, I'm not exactly a big guy. As [...]
Sep 26, 2003 03:13 PM
To many Party members the push-up is often persona non grata. Pavel doesn?t like them, and if you read the posts on dragondoor.com, neither does the Party. I should clari [...]
Jul 07, 2003 09:27 PM
I know what you?re thinking, how can it be both structured and flexible at the same time? Well, read on and find out, comrade. If one was to design a well-balanced workou [...]
Jul 07, 2003 09:23 PM
At the same time that Dragondoor.com released Pavel's Super Joints book and video, I also happened to pick up a videotape on Kundalini Yoga by a popular Hollywood "guru t [...]
Jun 23, 2003 08:21 PM
A young soldier going to selection asked about some preparation tips. The more I thought, the more I remembered. I began to realize that some of this was in the categor [...]
Josh Everett, RKC
May 21, 2003 03:41 PM
Head Strength Coach, University of California Riverside
The TSC hosted in Vista, CA on 3/8/03 brought out some great competition. Fortunately for me, I had a good day an [...]
May 21, 2003 03:16 PM
The Party knows that learning to generate max tension is paramount for strength. I'd like to address the other side of the coin: eliminating wasted effort and taking the [...]
Steve Freides RKC
May 14, 2003 12:08 PM
Kettlebell Buyer's Guide
by Comrade Steve Freides RKC, http://www.kbnj.com
I want to start training with kettlebells. What should I buy?
If you are a healthy ( [...]
Apr 24, 2003 02:47 PM
If you?re a martial artist or combat athlete who has experienced the unpleasant symptoms of chronic ?paralysis by analysis? when it comes to trying to figure out the best [...]
Mark Anthony Montaquila
Mar 15, 2003 01:50 AM
For any combat martial artist, including boxers, stamina and strength are, of course, necessities. However, the sport of kettlebell liftin [...]
Msgt. Franklin, USMC
Feb 21, 2003 05:05 PM
The United States Marine Corps has had a well-developed physical fitness program for many years. Many of the ideas we utilize are not new, but have fallen out of vogue f [...]
Feb 21, 2003 04:40 PM
the author of Singles & Doubles - How the Ordinary Become Extraordinary
When I was a sophomore in high school, I took a Physics course. My professor for this course w [...]
Jan 03, 2003 10:31 PM
Well, first of all I would very much like to assist my fellow comrades in putting together programs for enhancing their functional power. For now, let us talk about speci [...]
Jan 03, 2003 10:28 PM
This article is intended to help advanced beginners and intermediates continue in the wonderful ways of Girevoy sport. In academic courses, there is almost always an intr [...]
Brett Jones, RKC
Jan 03, 2003 10:23 PM
On October 12th of this year, I was fortunate enough to win the Special Ops level of the inaugural Tactical Strength Challenge. AS this was my first foray into competiti [...]
Nov 19, 2002 03:36 PM
Walls are a simple bit of universal architecture -functional, unassuming, and humble in their supportive role. For strength, health, mind, and body training, walls can ad [...]
Eddie ‘the Green Ghost’ Kowacz
Nov 10, 2002 12:57 AM
I remember going to see Enter The Dragon when I was a kid and watching Bruce Lee throw those lighting fast backfists and hand combinations at Bob Wall, and ever since tha [...]
Nov 08, 2002 07:54 PM
I was pretty excited about the arrival of my 24 kg kettlebell. When I got home from work, there it was still in its cardboard wrapper waiting for me to start playing with [...]
Lieutenant Jess W. Gundy
Oct 30, 2002 03:39 PM
Most people who participated in high school football or wrestling practice can fondly remember their coaches barking at them as they ascended and descended the stair [...]
Oct 08, 2002 07:00 PM
Specific Physical Preparedness for Combat Sports
By Coach Scott Sonnon, Co-Founder of RMAX Athletic Performance Enhancement Solutions, former USA National Sambo Coach, [...]
Sep 23, 2002 01:45 PM
Like many other Party Members, I've been continually searching for the Holy Grail of fitness routines for many years. My fitness goals, like most Party Members are very [...]
Jul 24, 2002 02:00 PM
First off, I just want to say that I used to be incredibly stiff. After some stretching, I am now on my way to nearly pliable. In my quest to defeat my Al Gore syndrome [...]
Jul 17, 2002 05:00 PM
For a beginning/intermediate girevik, I think the best goal you can set is to match the Class I numbers in The Russian Kettlebell Challenge. Get there, and you will enjoy [...]
Rob Lawrence, RKC
Jul 17, 2002 03:12 PM
"Breathing ladders" are a very effective technique I've come up with for developing cardiovascular endurance. They are based on my observation, in karate training, that e [...]
George Nolly, RKC
Jul 02, 2002 02:47 PM
Squat-Jerks for Explosive Power and a Great Full-Body Workout
By George Nolly, RKC, a.k.a. Comrade Yuri
I do most of my kettlebell work in my back yard. This is al [...]
Jun 14, 2002 01:14 PM
In this article I would like to describe some of the drills that I put together to help my martial arts training. I do my forms, kicking and punching drills, footwork dri [...]
Bill Cullen, RKC
Jun 14, 2002 01:07 PM
Okay, comrades, it's been eighteen months since I picked up my first kettlebell. I'm a retired Army Special Forces Master Sergeant and a certified kettlebell instructor. [...]
Jun 04, 2002 06:42 PM
I'm about to challenge one of your most deeply-held beliefs about training with weights. The paradigm in question is so widely accepted that for most it is considered a s [...]
Jun 04, 2002 05:51 PM
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Jun 04, 2002 03:51 PM
I admit, I am spoiled. I attend college just outside of Philadelphia and am fortunate enough to workout under the guidance of world-class personal trainer, author, warri [...]
Jun 04, 2002 03:14 PM
The difference between strength training and the lifting done in most commercial gyms today does not come down to questions of how many sets, how many reps, and so on. Th [...]
Jun 04, 2002 03:03 PM
During the past year I had the privilege of meeting John Du Cane and corresponding with Pavel Tsatsouline on conditioning my spec ops clients for their [...]
Tom Furman, RKC
Jun 03, 2002 06:14 PM
I spent a lot of my teens studying the strength and martial arts training methods of the champions of the 1970?s. That technology stayed dormant in my brain for many year [...]
Jun 03, 2002 05:00 PM
Kettlebells have transformed me. After 8 months, I'm leaner & meaner-looking than some of the guys who show up on "Men's Health"-type covers, and I bet I could outstrip t [...]
Jun 03, 2002 04:09 PM
My thoughts on the Army Physical Fitness Test (i.e. APFT). APFT standards are designed to measure various areas of the body. The two mile run measures aerobic and leg mus [...]
Ronnie "Legbelu1" Caldwell
Jun 03, 2002 03:54 PM
This article is entitled Marathon Kettlebell Challenge but it is not intended to be just for people who intend to run Marathons and would like to know how to effectively [...]
Jun 01, 2002 12:25 AM
As a single parent time is in short supply for physical and martial arts training. Since my attention is directed primarily towards being a father, I have little time eac [...]
Jun 01, 2002 12:22 AM
The previous article submitted was one man's happy experience with fitness tools that are fast, easy and fun. Having had about a year to play with KB's, we now have some [...]
May 31, 2002 11:29 PM
I just finished Annual Training (AT) with the National Guard Light Infantry unit to which I am assigned. We spent 6 days in the field doing Search and Attack missions. [...]