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