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by Dan John, Master RKC
I often joke to my audience that they’re “sitting on a goldmine.” The glutes might be the most important muscles in the body, but until recently, many have ignored this muscle family. The glutes are the foundation of power and the fountain of youth. Healthy glutes show the world you are young, vibrant and virile.
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By Rob Miller, Sr. RKC and Katie Petersen, RKC Team Leader
The PRT acronym derives from the Navy’s Physical Readiness Test administered biannually to all of its personnel. Each branch of the military has a program designed to keep all sailors, soldiers and airmen fit for duty. We organized the KETTLE PRT to provide this sort of meaningful challenge to the civilian world, not only for people like Steve but also for trainers like us. Our friends and family needed this push to rediscover their motivation.
By Troy Anderson, DVRT Master Instructor, RKC
Usually, just standing while holding kettlebells in the rack position would seem boring, but that all changes when you are trying to catch your breath! All those wonderful "breathing muscles" automatically fire.
Recently, someone said they don’t do the bird dog exercise because it “bothers their knees.” I looked at the concrete floor and thought (for once!), “You know, a pad would work here.” But, the pad didn’t solve the problem, and bird dogs still hurt this person’s knees.
By Phil Ross, Master RKC
One of the greatest advantages of using kettlebells and bodyweight exercises for chest development is that you’re also working your core, lats and stabilizers at the same time. You aren’t lying on a bench or tethered to a machine trying to isolate your muscles while leaving your core and stabilizers virtually untapped.
by Steve Opalenik
The first step towards change is realizing that there is a need or the potential for change itself. Deep down I knew I needed to change, but that rationale was hidden behind disbelief and self-doubt. I constantly reinforced the idea that I was fine, and that things would happen of their own accord.
by Filip Dryla, RKC-II
Walking with weights is easy and safe, and delivers a head-to-toe workout, but unfortunately this activity is often missing in traditional gym training.
Personal training is an exploding field and, sadly, few people survive the first year. You might have the body and the knowledge, but the “Body of Knowledge” in the fields of health, fitness and performance will overwhelm you.
By Danny Kavadlo
There are many methods of progressing your push and making incredible strength gains. This is just the tip of the iceberg. True strength is acquired over time, with patience, intensity, consistency and hard work.
by Annie Vo, RKC Team Leader, PCC Instructor
When you first started training, gains seemed to happen overnight. Your energy level went through the roof, you looked better in your clothes, and you might have even felt virtuous about eating more vegetables and drinking more water.