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July 31, 2006
A kettlebell ladder workout
At the last RKC kettlebell instructor course Senior RKC instructor Andrea Du Cane put our victims through the following workout made up with the seven basic exercises we teach:
1. Clean + Military Press + Front Squat combo x 1, 2, 3, 4, 5 reps per arm
(If you cannot press the kettlebell for the required reps do Clean + Front Squat + Push Press combos instead)
2. Snatch x 5, 10, 15 reps per arm
3. Hand-to-Hand Swing x 10, 20, 30 reps total
4. Turkish Get-up + Windmill combo x 1, 2, 1, 2
At the RKC women lifted a 26lb. kettlebell, men under 200lbs. a 35lb. kettlebell, men over 200lbs. a 53lb. kettlebell. Rest as little as possible between sets; don’t stand but shadow box, jog, or practice Fast & Loose drills.
By no means a killer workout but a comprehensive one, just what you need for your light or medium day. We used it to kick-start our course. Then things got tougher.
Russian kettlebell power to you!
Posted by james at 6:07 AM | Comments (204)
July 24, 2006
Reverse engineering an elite athlete with the Russian kettlebell
When I taught a kettlebell seminar at the Westside Barbell Club Louie Simmons noted that I was doing reverse engineering of the movement of elite athletes.
At the last RKC kettlebell instructor course Senior RKC instructor Steve Cotter pointed out that at the RKC we do not teach you how to lift kettlebells. We teach how to move your body and the kettlebell is our tool of choice.
Pay attention to the subtle techniques in Enter the Kettlebell! and The Naked Warrior when you are lifting and your opponents in the ring, on the mat, or wherever your sport is contested might discover what the vague word ‘athleticism’ really means.
Russian kettlebell power to you!
Posted by james at 7:49 AM | Comments (0)
July 17, 2006
Power breathing for the loaded kettlebell clean
In my new book Enter the Kettlebell!: Strength Secret of the Soviet Supermen I explain that you will not press a heavy kettlebell unless you 'load' your body with a perfect clean. The following breathing technique will make your loaded cleans easier and your presses stronger.
Sit back, take a hold of the kettlebell in front of you and tilt it toward you. Sharply exhale through your nose as a boxer –this will mobilize your nervous system for the heavy attempt –and strongly inhale through your nose as you swing the kettlebell back between your legs. Hold your breath when you clean. Don’t lose your air when you rack the kettlebell! Only a very small amount may be knocked out of your lungs by a heavy bell. …Press!
Russian kettlebell power to you!
Posted by james at 5:39 AM | Comments (0)
July 10, 2006
A crisper and more powerful kettlebell swing
The RKC system of kettlebell training is known for its subtle martial arts techniques for amplifying power: power breathing, rooting, etc.
Com. Ken Black, RKC has another internal strength technique your kettlebell swing technique:
“Let us take the focus away from the hips for the moment. With your feet shoulder width apart stand with your legs straight so that they are locked. Now imagine the focal point being your knee. From the knee down press into the ground and from the knee up pull your thighs up. Contract your glutes so that the legs and core are solid and you have a strong connection through you feet to the ground. Make sure that your eyes are forward at all times.
“Remember the feeling of this action. Next do it in motion imitating a swing without a kettlebell. Start by doing it slowly and build up the speed till you are doing it at the same pace as your swing. Now go back to your swings and replicate this imagery for a more powerful swing.”
Russian kettlebell power to you!
Posted by james at 7:57 AM | Comments (0)
July 3, 2006
The total kettlebell strength and conditioning package
If strength and conditioning are your equal priorities, the following foolproof template will serve you well.
Focus on strength twice a week and on conditioning twice a week. Work your endurance the day after strength. For instance, Mon –strength, Tue –conditioning, Thursday –strength, Friday conditioning.
On Mondays and Thursdays do presses, front squats, and other low rep grinds. Heavy low rep quick lifts, e.g. double kettlebell swings or snatches, belong here as well. So does heavy ab work.
Tuesdays and Fridays are all about high rep ballistics: swings, snatches, cleans, jerks. Get-ups, windmills, and other ‘resilience’ drills can be fitted into any day. You may change the exercises but you may keep the template for years if you wish.
Russian kettlebell power to you!
Posted by james at 7:37 AM | Comments (0)