In this issue you will find an excerpt from
Return of the Kettlebell, an interview with Com. Jon Torine, Indianapolis
Colts S&C Coach and an article by Com. Gabi Katschthaler, RKC,
CK-FMS about kettlebells and CK-FMS,
an article by Senior RKC
Com. Jeff O'Connor about kids' athletic development and
kettlebells, and Com. Ward Cinnamon's kettlebell success
story—how he went from 360 pounds of bodyweight to the ETK Rite
of Passage.
I have learned a great deal from Com. Dan John over the several
years I have known him and have become a better athlete and
coach for it. I strongly encourage you to read his new book
Never Let Go, available at www.DaveDraper.com,
and do the same.
Power by Pavel: Dan John's Kettlebell Squat + Swing Smoker
The following workout by Com. Dan John, RKC Team Leader has been
a hit at RKC courses, military and civilian.
You will need one kettlebell, a 12kg for the ladies, a 16-24kg
for the gents. Pick up the kettlebell and perform 10 goblet
squats (see
Return of the Kettlebell for instructions).
Immediately widen your stance and hit 10 swings. Then, with no
rest whatsoever, bring your stance in and do 9 squats… 10, 9, 8,
7, 6, 5, 4, 3, 2, 1 squats and swings, 55 each, pain is good!
Don't bounce your squats, at the RKC we wait until every
"victim" is motionless in the rock bottom position and only then
the instructor leading the workout calls out the number. Very
evil.
How to Change the Game:
The Art of Not Tearing Your Hands
By Jordan Vezina, RKC
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 with a
24kg kettlebell.
Prior to this, I had not really done any high repetition
kettlebell snatching. As many of you know, doing a lot of
snatches can really tear up your hands. For a while now I've
watched people tape up their hands until they look like boxers
to prevent tears, or deal with current ones. Other people use
gloves or other protective measures, but I prefer the sensation
of the handle on my skin. In addition to this, I have small
hands, and they are not naturally tough. Quite the opposite, in
fact—I am renowned in some parts of the world for my small and
ladylike hands. So how was I to train for TSC and the upcoming
RKC in August without destroying my mitts?…
Read the complete article
Get A Grip
By Jerry Babbage, CSCS, PES
Ask a local gym rat, athlete or body builder how strong they are
and you usually get a response about how much they can bench
press. When was the last time you ever heard them talk about
grip strength? Grip strength plays a huge role in the success of
many sports but yet is highly neglected in most strength and
conditioning programs…
Read the complete article
Russian Kettlebell Invasion
SAN DIEGO, CA RKC prep workshop. July 11-12. Com. Brett Jones, Master RKC.
appliedstrength@gmail.com
BOULDER, CO Com. Randy Hauer, RKC Team Leader is about to relocate to your
city. For private training, seminars, and consultations e-mail
rchauer@yahoo.com
ATLANTA, GA Strength & conditioning kettlebell workshop. July 4-5. Coms.
Kenneth Jay, Master RKC and Senior RKCs Coms. David Whitley and
Sara Cheatham. Contact stephen.belan@gmail.com or
delaine@gymcondition.com.
GAITHERSBURG, MD Ongoing kettlebell classes, team, and private instruction with
Com. Michael A. Krivka, RKC. makoncepts@gmail.com
GAITHERSBURG, MD Women only kettlebell workshop. June 27. Com. Michael A. Krivka,
RKC. makoncepts@gmail.com
MINNEAPOLIS, MN Ongoing kettlebell classes. Com. James Neidlinger, RKC.
jbuddhaneid@gmail.com
HUNTINGTON, NY Long Island Kettlebell Club workouts. June 27. Com. Christian
Lombardo, RKC2. christian@fortitudefitness.com
ALBEMARLE, NC Beginner kettlebell workshop. July 12. Com. Betsy Collie RKC II,
bcollie@nc.rr.com
OKLAHOMA CITY, OK Russian kettlebell basics and beyond workshop. Oct 17-18. Coms.
Senior RKCs RKC's Jeff O'Connor and David Whitley. Contact Com.
Dustin Rippetoe, RKC II, dustin@wayofstrength.com
NEW PARK, PA Kettlebell + WL clinic. July 18. Com. Randy Hauer, RKC Team
Leader. rchauer@yahoo.com
"RETURN OF THE KETTLEBELL teaches just when you think you got
all the answers, that's when kettlebells change all the
questions. If it's fast tempo or slow tempo work, kettlebells
fill the bill. Westside uses them for GPP, FLEXIBILITY, and to
produce MUSCLE MASS where it is needed. Kettlebells are old as
hell but there is no dust on them at Westside. Once again hail
to Pavel!!!"
Power by Pavel: Mastering the Second Dip in the Jerk
The second dip is very important. Weightlifting champ Alexey
Medvedev got defeated by Yuri Vlasov. Medvedev was set on
revenge but was getting too old to regain the heavyweight crown
himself, so he decided to find a talented young athlete and
coach him. He discovered Anatoly Zhabotinsky who was not even a
lifter but a ball player. Medvedev sensed that even when Zhabo
would gain weight he would remain extremely quick in getting
under the bar. There are two reasons it is essential. The first
is obvious—you don't have to lift the weight as high—but there
is another. The downward movement of the athlete's body propels
the iron upward like a jet thrust. You can drive this point home
by performing a single kettlebell jerk in a weighted vest: you
will have to watch out for your elbow hyperextending as the
"rocket exhaust" of the extra mass will send the kettlebell
flying.
Practice the following drill by Russian kettlebell legend Alexey
Vorotintsev. Place your hands on a stationary object such as a
very heavy barbell in the power rack at your head level or
higher. Bend the legs and straighten out your arms
simultaneously, faster and faster.
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. But also, for many of us in
the kettlebell community, it is a formidable challenge. When I
started pressing kettlebells, they only came in 18lb increments;
now they come in 9lb increments. This can lead to quite the jump
from one weight to the next. As a trainer, I understand the
method of progression. But for some reason, when I fell in love
with kettlebells, I frequently failed to apply that rule to my
own training. A 9 lb jump on an overhead press is a pretty big
step. An 18 lb increase is no longer a jump, but more of a leap
of faith! … Read the complete article
The Ultimate Combo for Overall Fitness
By Michael Stehle, RKC
With two full-time jobs, running the gym, a full time gig as a
High School Athletic Trainer and a family, I don't really want
to spend more then 30 minutes a day training. With limited time
on my hands, I look to get the most out of my training sessions.
My program of choice is clean and press/pullup ladders as
outlined in Pavel's book
Enter the Kettlebell! This simple
program requires one Kettlebell, a pullup bar and can be
performed in any setting. I've gotten my best results from this
particular program. From following weighted pull up and clean
and press ladders three days a week along with two to three days
of Max V02 snatch protocol, designed by Kenneth Jay, Master RKC,
I was able reach the following goals.
Male: 42 years, 167 lbs.
SSST: 242 snatches with 24kg
USST: 140 snatches with 32kg
First Place Overall TSC Elite division: 92 snatches in 5 minutes
with 32kg, 18 pull ups with 10kgs of weight
Third Place Overall TSC Open division: 140 snatches with 24kgs
in 5 minutes, 30 pull ups
1 RM weighted pull up: 116 lbs.
1 RM Kettlebell press: 88 lbs.…
Read the complete article
Russian Kettlebell Invasion
Men's Journal.
HEALDSBURG, CA KB plus workshop. July 11. Com. Chuck Halbakken, RKC2.
chuck@F2Strength.com
PEORIA, IL KB Basics and Youth Sports Training workshop. July 11. Com. Jeff
O'Connor, Senior RKC. Contact Com. Carl Sipes, RKC
carlsipes@gmail.com
Power by Pavel: If You Don't Have Heavier Kettlebells Yet
If you have reached 5 x (1, 2, 3, 4, 5) press ladders but your
budget is still too weak for heavier bells, switch to (2, 3, 5)
ladders, a more efficient choice for relatively light bells.
Work up to as many as 10 of these ladders for a total of 100
reps.
Then you might even switch to (2, 3, 5, 10) ladders and chase
the same 100 reps. I am no fan of reps higher than five in
grinds, but since you are an experienced strength athlete by now
and the weights are light (for you, that is) you should be able
to get away with it.
Com. Dan John, RKC Team Leader loves this type of a ladder:
"I did this for five "ladders" of 2, 3, 5, 10 with the double
kettlebell press with the 24s. I can't believe:
1. How fast I got 100 reps.
2. How relatively easy it was...
Thoughts: maybe press ladders with lighter weights need these
bigger "jumps," i.e. 5 up to 10. Maybe press ladders are
fabulous."
Don't forget that Com. Dan can easily press a
Beast, so 24s are
barely 50% of his one rep max.
Workshops by Pavel
Brazilian Jiu-Jitsu champ Com. Jeff Semonick, RKC tells another
RKC success story:
"Last year, I was introduced to a strength and conditioning tool
which enabled me to win gold at the 2007 Panamerican Brazilian
Jiu-Jitsu tournament in Los Angeles. Soon after earning my RKC
cert the following September, I was eager to test my teaching
skills on my fellow teammates in preparation for the 2008
Panamerican. My fiend and fellow black belt Richard Travis who
trains at Gracie Barra in Clearwater Florida was up for the
task. At last year's tournament Richard lost by referee's
decision. "I just ran out of gas at the end", he later told me
back at the school. He said that he would like to have a better
showing in 2008, having more strength and endurance throughout
his matches so he could better showcase his skills.
"We began in November after I passed my certification, Richard
was taught a basic swing, getup, and snatch. Swings and snatches
were performed with high repetitions for explosiveness and
building will power needed for those last crucial minutes in a
match. Getups were timed for five minutes (the target match
length) for overall total body slow strength. The plan was to
make Richard independent with the techniques in 3-4 lessons,
make corrections as needed afterwards, and slowly build the reps
over time.
"When Richard arrived in California, he discovered that he only
had to win one fight for a gold medal. The bad news, however,
was that his opponent was a highly regarded 4th degree black
belt with a wealth of experience. Richard, on the other hand,
was making his tournament debut as a black belt, an underdog
with the odds not in his favor. At the onset of the match
Richard scored a beautiful takedown, this would set the momentum
of what was to come. When Richard found himself in trouble,
fatigue setting in gradually, he was able to "kick into fifth
gear" instead of surrendering. He was able to get to his feet
from a bad position, scoring another takedown and securing a
close win. Later, Richard stated that the combination of swings
and snatches helped resist the temptation to quit while under
physical duress. "I kept wanting to quit after 25 reps, but was
able to push myself to 50, 75, etc. The pain was worth it".
"Once again, kettlebell training has proven to be a perfect
marriage with the grappling arts; the strength, explosiveness,
stamina, and willpower that one acquires with their use are
certainly worth their weight in gold!"
Richard Travis used RKC kettlebell training to prepare for his
Brazilian Jiu-Jitsu Pan Am black belt championship title.
Photo courtesy Jeff Semonick, RKC
After 25+ years of weight training, including 10+ of competitive
powerlifting, I can without reservation say, Kettlebell training
has been the most beneficial type of training I have personally
tried… I would start with the one-arm press, do a pullup
and then a pistol. One rep each, for presses it was
24-28-32-36-40 occasionally pressing a 44kg, for pull-ups
12-16-20-24-28-32, and pistols were done with the same weight I
did presses with. Within 4 weeks or so, I managed to press the
Beast, but what was really shocking was how easily I did the
pistol…Read the complete article
Tips for KB Pressing Power
By Mike Nelson, RKC, Z Health Master Trainer
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 reps, but there are a few
things that can help you along your journey.
1) Head Position. Your head should be neutral at all times and
make sure it does not move out like a turtle peeking out of its
shell. The thoracodorsal nerve receives its fibers from the
sixth, seventh, and eighth cervical nerves. If you feel around
on your lower neck you will find a "bump" near the bottom, which
is C7; so go down a bit and up a bit and you are in the right
area. When there is additional pressure on this nerve, the body
perceives it as a threat and starts to shut down some muscular
function as a protective mechanism (arthrokinetic reflex). This
is not what we want for a strong press! When the neck is
forward, the lats can be weak, so keep your head neutral and no
turtles!… Read the complete article
Russian Kettlebell Invasion
Reuters.
More from Com. Peter Lakatos, RKC Team Leader:
"We got this official letter from the Hungarian Athletic
Association. We have conducted a small seminar for the top
Hungarian trainers, and they loved it so much they want more
education on kettlebell."
ATLANTA, GA Stength & Conditioning Kettlebell Workshop. July 4-5. Coms.
Kenneth Jay, MRKC, David Whitley SRKC, and Sara Cheatham, SRKC.
stephen.belan@gmail.com
or delaine@gymcondition.com.
BURNSVILLE, MN KBs for Martial Artists workshop. June 6. Com. Jon Engum, Senior
RKC. info@extremetraining.net
BALTIMORE, MD Ongoing kettlebell classes and private instruction with Com. Dan
Cenidoza, CSCS, RKC. bemoretraining@gmail.com
WESTWOOD, NJ KB workshop. June 13. Com. Michael Stehle, RKC. NJ Kettlebell
Workshops
SANTA FE, NM Advanced kettlebell training with team leader Zar Hortan May
24th Dynamic Kettlebell Fitness Contact Keira Newton
keiranewton@gmail.com
505-501-0180
DEVON, PA KB workshop. Aug 1. Coms. Sara Cheatham, Senior RKC and Phil
Scarito, RKC. SaraCheatham@hotmail.com
The next best thing to taking the CK-FMS instructor course by
Coms. Gray Cook, RKC and Brett Jones, Master RKC is the DVD set
of the course, a whole day of groundbreaking assessments and
corrective exercises. This home study course is a must for
strength and health professionals and serious athletes.
Get your copy of the
CK-FMS 15-DVD set,
put it to use, and be resilient.
Power by Pavel: Cook on Squats and Deadlifts
Com. Gray Cook, RKC speaks out:
"In a nutshell I think of the deadlift as the most natural lift
for the human body. Squatting can be used both as a mobility
move (crouching to avoid being seen) or stability move (pushing
a car). Squatting is hard on the joints and not as natural.
There is so much going on that mistakes can grow exponentially.
Deadlifting on the other hand is natural and puts little stress
on the joints. Less moving segments means less potential to
screw up!
"I always say - have someone move a big pile of big rocks and
you will see nature pick the best lift - they will not squat to
the rocks they will bend to the rocks - deadlift will always win
when hard labor is involved....
"Lastly - we are a quad dominant culture with many field and
court sports to develop the thighs while the gleuts seem to
disappear - distance running is the absolute quickest way to see
the gleuts go...
"I recommend - a 3 - 1 or 4 - 1 ratio of deadlift to squat work
volume... for most of my athletes.
"The moral of the story - "If you don't have a squat - get it
back - but don't insult it with too much lifting. Train your
deadlift and maintain your squat and age will greet you slowly
and with a smile - squat too much and "father time" will
accelerate your mistakes".
Sam Stewart, SSgt, USAF, RKC at the April 2009 RKC course.
Pavel,
I just attended the 17-19 April RKC 1 Certification in St. Paul
and just wanted to thank you personally for the quality of
instruction I received. I had no idea that the training was
going to be that in depth and thorough. Just after we finished
the Grad Workout one of my assistant team leaders and I were
discussing pressing the 48k. While we were talking about the
Beast I decided I would give pressing it a try. So I walked over
to one the 48's that was in the gym, cleaned and then pressed it.
I have been trying for months to press the Beast and was
never even able to budge it out of the racked position, but
after the RKC training it felt like I was pressing a 16k. I made
greater strength gains in one weekend than I had made over the
previous 4 months of training. The day after I got back home I
tried out some of the body hardening and pressurization
techniques to a couple of the guys I train with. One of them
pressed a 40k and the other who is also and RKC pressed the
Beast. Both were personal bests for them. I also can press the
Beast for reps now. So again, Thanks. I will be coming to the
RKC II as soon as I can.
Programming for the Deadlift
By Brett Jones, Master RKC, CSCS
One of the most frequent questions asked on training forums is
how to structure a routine. Sets, reps, volume and intensity
form a daunting obstacle when your success is on the line. In
this article I will seek to provide you with several programming
options for the deadlift. These routines will be, in general,
applicable to other lifts but volume between upper and lower
body routines will be different ...
Read the complete article
6-Week Shoulder Shock Ladder and Swing Volume Plan
by Jay Armstrong, RKC TL
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 through the program
showed significant improvement. Of course, the press portion is
taken straight from your
Beyond Bodybuilding plan. This plan
incorporates ladders along with the "waviness" training
principle to train military presses and ramp up the swing volume
over a 6-week period. This plan assumes the athlete is training
3 days per week...
Read the complete article
Russian Kettlebell Invasion
Com. Brad Nelson, Senior RKC was featured in St. Paul Pioneer
Press.
LA JOLLA, CA RKC prep course. Four Saturday mornings. Coms. RKC Team Leaders
Franz, & Yoana Snideman.
franzsnideman@earthlink.net
SAN DIEGO, CA KB Plus seminar. May 30-31. Coms. RKC Team Leaders Josh Henkin,
Franz Snideman, Yoana Snideman.
franzsnideman@earthlink.net
MIDDLETOWN, DE Hard Style, High Density KB workshop. June 21. Coms. Dr. Mark
Cheng, RKC Team Leader & Dr. Courtney Cheng, RKC II.
kettlebells.losangeles@yahoo.com
ST. PAUL, MN Free KB class. May 11. Com. Joe Pavel, RKC II.
clajdapavel@msn.com
RIDGEWOOD, NJ Pullups and Pistols for Everyone workshop. May 31. Com. Steve
Freides, RKC II, steve@kbnj.com
YORK, PA KB for Olympic lifters workshop. May 30. Com. Mike Krivka, RKC.
makoncepts@gmail.com
QUANTICO, VA KB 102 workshop. May 30. Com. Mike Krivka, RKC.
makoncepts@gmail.com
SEATTLE, WA Advanced KB Techniques workshop. May 9th 1-4pm,
The Goddess Kettlebell workshop. May 9th 9-noon. Com. Andrea Du
Cane, Master RKC. Contact Com. Andrea U-Shi Chang RKC, CK-FMS,
andrea@kettlebility.com
BUDAPEST, HUNGARY RKCs only conference featuring presentations by:
- Dr. Andras Erbszt - most well know spine specialist in Hungary
on RKC and the back health
- Ferenc Csiky, RKC - self-myofascial and trigger massage
- Miklos Zrinyi, RKC - head master of the Hungarian kickboxing team
- Peter Toncs, RKC - head coach of the national judo team
- Adam Toth, RKC - strength coach of Vasas waterpolo team, the
best club in the world
- Tamas Varadi, RKC - RKC for SWAT units
May 16. Contact Com. Peter Lakatos, RKC Team Leader,
lakatospeter@kettlebell.hu
Congratulations to Com. Donna Hughes, RKC and her coach Com.
Michael Reams! Com. Donna won silver at Weightlifting Masters'
Nationals in her fourth meet.
We now have Google mapping available for all our RKC certified
kettlebell instructors. This means that you can now much more
easily locate an RKC instructor near you by bringing up a map of
the area you are interested in. Visit our RKC instructor page today and check it out!
Power by Pavel: How not to Get Out of Kettlebell Shape on the
Road
The following anywhere, anytime drills will help.
HANDSTAND. To align your shoulders close to the kettlebell
lockout position behind the neck push with your hands towards
the wall to push your body away from it. Look at the horizon or
the crack between the floor and the wall rather than down
between your hands. Keep your abs and glutes tight, your elbows
locked, squeeze your thighs together, and let the shoulders sink
into the sockets. Hold for time and don't forget to breathe.
JUMP SQUAT. Clasp your hands behind your head. Drop to parallel
while keeping your heels down and your back flat and jump
straight up. Land on your toes, quickly roll back on your heels
while keeping your back flat, drop into a parallel squat, and
instantly spring back up. It is a popular drill among Russian GS
athletes and Kyokushin karate black belts must be able to knock
off 100 reps. Ease into this one.
JUMP GOOD MORNING. This one is a travel favorite of Suren
Bogdasarov, the coach of weightlifting legend Yuri Vlasov.
Rapidly hinge at the hip until your straight back is parallel to
the deck and jump. Bend your knees just a little and keep your
hands clasped behind your neck.
WRING OUT A WET TOWEL. The idea is to strengthen your grip and
forearms.
DIVE BOMBER PUSHUP. This drill looks like a cat climbing under a
fence. Keep your elbows in at all times to protect your
shoulders.
Would you like to learn how to do a strict one-arm dive bomber
pushup? The
Naked Warrior DVD will teach you how.
Workshops by Pavel
Powerlifter, strength coach, and author Com. Mike Robertson
writes, "This past weekend, I had the privilege of attending the
Russian Kettlebell Certification…" Read Com. Mike's
complete review of the RKC cert on his site,
http://robertsontrainingsystems.com/newsletter/April+22nd%2C+2009/
Comrade, note that we have added two new certs, San Diego in
August and St. Paul in September.
The thing I like most about training with kettlebells and the
Hard Style methods taught by the RKC are all the residual
effects that magically begin to appear, also known as WTH (What
The Hell) effects. The crazy thing about my most recent WTH
effect is that I didn't do anything out of the ordinary in my
training. I stuck to the basics taught to me at my Level I RKC
certification and stayed consistent, methodical and purposeful.
My WTH effect came on a day while I was in my training facility
and was planning on a normal day of the basics. Cleans and
Presses and maybe some Swings. Pretty much the ROP (Right Of
Passage) program from ETK (
Enter The Kettlebell!). Pavel's ETK,
is by far the best book for those just starting out with
kettlebell training. The ROP will teach you so much about your
physical abilities and will transform you into the hardened
warrior it promises to.
So the day was planned to be normal, but the tractor tires I
have sitting in my gym were out of place (we use them for
flipping, box jumping and sledge work). They were stacked one on
top of the other against the wall and in the center of the room.
When I asked what was going on, I was told another class was
trying box jumps. My testosterone got the best of me and I just
HAD to give this a try. I gave myself a good 3-step run up to
the tires. With very little effort my body was propelled far
above the height of the tires – approximately 48 inches. I
thought I would try a little bit higher so we stacked another
tire on and again, with little effort, I made it on top of Tire
Mountain – this one was about 57 inches. We increased the
height twice more and
I jumped to a final height of 61 inches,
which is 5 feet, 1 inch. I'm 5'9" and weighed 194 pounds the day
I tried this. All I can do is tell you what I did to achieve
this feat…
Read the complete article
Kettlebells and Pregnancy
By Yoana Snideman, RKC TL
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…. Now what?
I have been in the health and fitness industry my whole life and
being fit and looking good has been necessary to keep my career
moving forward. Who wants to train with a fat and unfit girl?
When I found out that I was pregnant I was so happy yet nervous
at the same time. Is my body going to be able to handle this?
Could I workout? Should I? If I could, what type of exercises
could I safely perform? How about the health of my baby?…
Read the complete article
Huge in a Hurry
By Chad Waterbury
If you've been training for more than five years, I'll bet
you've learned a lot. In fact, I'm sure you look back and think,
"Damn, I wish I knew then what I know now." You'd be stronger,
bigger, leaner and probably much closer to your ultimate
performance goals. Hindsight is 20/20.
Well, I'm no exception. I've made my fair share of mistakes over
the last 13 years of training. So I'm here to help you avoid
getting trapped in the quicksand that slowed me down. Einstein
said to make everything as simple as possible, so I've narrowed
down the key size- and strength-training principles to five
points. These points are based on recruiting the maximum number
of muscle fibers with every repetition, and they form the
foundation of my new book, Huge in a Hurry…
Read the complete article
Russian Kettlebell Invasion
Another European RKC invasion update from Com. Peter Lakatos,
RKC Team Leader:
"As you know, we are working for some time with the Commando
units in Hungary. Today, we made great progress with them. We
sponsor them – they have got 12 pieces from us, as gift
for the units in Afghanistan – and they were also testing
RKC system in the last 6 months.
"I am happy to inform you, from now they are officially using
RKC in the Army, they will send and official – stamped,
signed etc – letter of recommendation."
MIDDLETOWN, CT KB Warrior workshop for fighters, military, and law enforcement.
June 20. Com. Dr. Mark Cheng, RKC Team Leader.
kettlebells.losangeles@yahoo.com
ATLANTA, GA 2 Day KB Strength & Conditioning workshop. July 4-5. Coms.
Kenneth Jay, Master RKC & David Whitley, Senior RKC.
Participants receive FREE or discounted DVD's from the Dane of
Pain and the Iron Tamer.
irontamerdave@hotmail.com
GAITHERSBURG, MD KB Combatives workshop (for MMA/Mil/LEO). May 2. Com. Mike
Krivka, RKC. makoncepts@gmail.com
COTTAGE GROVE, MN KB Cardio Express class. Wednesday nights Apr 29-June 3. Com.
Joe Pavel, RKC2. joe@pavelfitness.com
PHILADELPHIA, PA KB for high performance tennis workshop. May 3. Com. Andrey
Patenko, RKC2. patenko1@yandex.ru
QUANTICO, VA KB 101 workshop. May 16. Com. Mike Krivka, RKC.
makoncepts@gmail.com
Congratulations to Com. Theresa Dehning, a taekwondo and
kettlebell student of Com. Jon Engum, Senior RKC, on winning two
gold medals at the TKD US Open in Vegas! She used Com. KJ's
VO2max program to prepare.
Comrade, the long awaited book by Master RKC Com. Kenneth Jay,
Viking Warrior Conditioning: The Scientific Approach to Forging
a Heart of Elastic Steel: An Application of The Theory Behind
Proper VO2max Training, is finally here.
Based on painstaking, original research on subjects ranging from
untrained folks to members of the Danish Olympic team, Viking
Warrior Conditioning is a foolproof blueprint for achieving
Olympian conditioning in record time—while simultaneously
improving one's body composition dramatically. Master RKC,
Kenneth Jay, the warrior sage equally at ease with a heavy
kettlebell and with a force plate, shows you the way.
Cancer survivor and strength expert Com. Alwyn Cosgrove is
raising money for the Leukemia and Lymphoma Society. This
organization receives all the proceeds from the sales of Lift
Strong, a CD with 800 pages of training articles by well-known
authors.
Power by Pavel: The Viking Push Press for Viking Muscles
The push press is an excellent quad and triceps builder and a
great shortcut to jerk mastery. Traditionally, you would take a
knee dip with a kettlebell on your chest, then quickly kick it
up with your legs and punch it up with your arm. I find the
variation developed by our Master RKC instructor Kenneth Jay
more effective, while being safer and easier to learn.
A beginner runs into two problems with the traditional push
press. First is the timing of the knee dip and the leg drive.
Second is the tendency to lose the abdominal tightness essential
for back health. It is easy to let your upper body collapse,
which would up your numbers but could also do a number on your
spine.
The "Viking push press" solves both problems with brilliant
simplicity. Instead of resting between the reps with the
kettlebell on the chest, the Dane of Pain pauses in the lockout.
He lets the kettlebell fall to the chest, dips his knees, and
immediately rebounds into the push press. Starting from the top
encourages the abdominal brace and naturally sets up the proper
leg rhythm. The girevik will no longer have the tendency to dip
too deep or to hesitate on the bottom because the movement will
feel as natural as a jump.
Proprioception can be thought of as the brain's ability to know
where the body is in space and time without keeping constant
conscious awareness of it and the world around it. This constant
feedback and feed forward system is possible because of the
influence of mechanoreceptors and nociceptors housed throughout
the body, with highest concentration in joint abundant areas
such as the feet, hands, and spine. Proprioception is for an
individual what an actor wearing a motion sensory suit is to
generating 3-D computer images for a movie; it provides a map of
the individual's body.
Proprioception is a survival based concept that can be enhanced
or inhibited by shoes and training surface. Because the feet
have large numbers of receptors, they significantly influence
proprioception. When stiff, thick-soled, highly cushioned,
tightly laced shoes are worn, even for a short period of time,
the proprioceptive map becomes blurred making the individual
vulnerable and unstable. Footwear is a highly underestimated in
its influence upon pain and injury… Read the complete article
Using Kettlebells To Attack Stubborn Fat
by Al-Sabah Suleiman RKC (Al-Uk from the DD forum)
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 weight" or "How can I
get rid of this gut?" Usually the answer is "eat less, move
more" or "push-aways". The fact is that a sensible training
program (e.g. ETK ROP or Program Minimum) and diet (sufficient
protein and essential fatty acids, 10-20% calorie deficit) will
work so as long as you stick to it. What I want to cover in this
article is how to use kettlebell training to lose the "last few
pounds' that often appear immune to training and diet despite
the trainee's best intentions… Read the complete article
Clean up Your Kettlebell Clean in 5 minutes or Less
By Terrence Thomas, RKC
When teaching beginners, there are 3 technical aspects of the
clean that must be considered… Read the complete article
Why should you take the RKC kettlebell instructor course?
Com. Sergio Aparicio, RKC has a reason: "I am in awe! I just
came back from RKC San Jose and… went to my local gym... My
bench press went from 265 to 295, squat from 315 to 365… What
the hell???"
Speaks Com. Michael Prosser, RKC:
"I am a police officer in Southern California. I am a patrol
officer. I am a Field Training Officer. I am a Sniper on the
department's Special Weapons And Tactics team. That means that I
am on call 24/7 to respond to emergency situations that a
regular patrol officer is not trained or equipped to handle. I
can be woken in the middle of the night or called away from my
kid's birthday party to accomplish my mission.
"I know what the bolt of a Colt Commando rifle sounds like as it
slams home and chambers a live round. I have watched as my
heartbeat made the crosshairs of a .308 caliber sniper rifle
dance across a suspect's face. I have fired that rifle from an
orbiting police helicopter. I have ridden to a target location
on the running boards of an armored HUMVEE or in the armored
turret providing cover for team mates as they approached a
breach point on a search warrant. I have felt the huge sense of
satisfaction as I pulled a rape victim's drivers license from
the bad guy's pocket, knowing we had caught the right guy.
"I have smelled the rare odor of helicopter exhaust mixed with
humid South Pacific air as I waited to board with the rest of my
platoon. That particular aircraft was known for crashing back
then. I have been pelted in the face by desert sand driven by
rotor wash. I have seen the most amazing sunset from the deck of
a ship in the Indian Ocean after a storm on my way to the
Persian Gulf. I have heard the crack of AK-47 bullets as they
passed over my head and the crump of 61mm mortar rounds
exploding in the sand five yards away. There is more...but you
get my point.
"The RKC has been the single hardest physical challenge I have
faced in my life. That includes USMC Bootcamp, School of
Infantry, Police academy training, and S.W.A.T. school. I live
in a warrior culture composed predominantly of men. Alpha
Wolves. Each of us in another setting would be the single
dominant wolf of our pack. But we are all in the same pack…
Power to you!"
Power by Pavel: How to Keep Your Hands Together During the RKC
Explains Com. Jordan Vezina, RKC:
"If you adapt your technique to keep the handle from rotating
through your palm and to keep it from rolling over your calluses
(combined with proper callus maintenance) 9 out of 10 times you
will not rip your hands. People with beefy smaller hands will
have more trouble. That being said, even with the best technique
your hands will still dry out, crack, and rip during three days
of kettlebell drills. However, if you perform proper maintenance
of your hands during breaks you will dramatically lengthen the
life of your hands. The following drill along with the drop and
catch technique are why I did not sustain a single hand tear
during the RKC. During every break I did the following:
1. Wash off my hands with my water bottle.
2. Pat and blow my hands dry.
3. Apply a small amount of corn husker's lotion. Just enough to
re-hydrate the skin.
4. Blow hands dry again.
5. Re-apply chalk.
"That's it. I got this whole process down to a minute or two. I
probably did it every half hour or hour, so don't think you can
do it a couple times a day and skate. I also had my stone file
out on the field with me and knocked down my calluses when I
could before each prep."
Scenes from a Weight room [In the not too distant future]
By Will Williams, Senior RKC
On a day unlike any other, I got out of the rack at 0300. Yes,
0300 Pacific time, 0600 East Coast time. The hard work I began
to crank out this day would carry over into the revelation
detailed in this piece. Since getting sliced open for hernia
surgery six days prior, I had grown bored passing the time
watching reruns of my beloved X-Files, doing tedious but
all-important housework, and copious web posting. Awake at 0300,
by 0600 I had nothing to do. So I tripped to Starbucks, for my
one AM coffee, and when I got back, in mid-keystroke, the phone
rang. …
Read the complete article
A lot has been rolling around my head lately…
By Dan John, RKC Team Leader
A lot has been rolling around my head lately. I am coming off a
fairly successful year as an athlete and I think that using this
"head" of mine is part of the reason my body responded so well.
I talked with Pavel after winning the National Discus
Championships (50-54) and by the time we talked again, I won the
big Pleasanton Highland Games (50+).
Here is the thing: I'm 51 and learning more about sport than at
any time in my career! I have adapted, stole, developed,
forgotten and experimented with every great idea in lifting
history and I was asked to share some insights. If you don't
mind, just let me spill out some thoughts quickly…
Read the
complete article
Dr. Cooper Meets the USSS Snatch Test
By Stefan Madsen, RKC II
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 great presentation
on VO2-max-training, which was made from tests he had conducted
at the University of Copenhagen. Go to the RKC II and learn it,
it has all my recommendations.
I wrote this article because I have had some experience with
"cardio"-training in the Danish army. As an ex-Sergeant First
Class, I have used the Coopers' running test on several victims,
and based on their results trained them to be better runners.
This is not about running, but about KB's. But as Kenneth
pointed out at the RKC II, and stated be presenting results from
his study, there is an equal transfer on the VO2- max tests when
comparing max-bicycle test with max-KB snatches. And having seen
several live tests comparing cycling and running, I know these
tests present roughly the same result in VO2-max. Runners do
better on the running test because they train specifically for
running, but perform close enough on the bike. In my mind it is
obvious the same correlation exist, between running to the max
and KB snatching…
Read the complete article
Russian Kettlebell Invasion
MILO.
Ironman Japan interviewed Com. David Whitley, Senior RKC and
covered his Tokyo workshop.
COP, Hungarian police magazine. Com. Peter Lakatos, RKC Team
Leader reports:
"We had a two-page article in the official weekly magazine of
the Hungarian Police, called COP. The article is about LE SWAT
units and it says the best units are already using Kettlebells
and the RKC method to train. Also it says, they have not been
running for several months and did swings and snatches
instead—and they physical test was better than it was before."
ACROSS THE US, IN CANADA, DENMARK, AND UK International Tactical Strength Challenge. Apr 4. The TSC is a
competition consisting of three events, a three-attempt
powerlifting deadlift, pullups for max reps, and kettlebell
snatches for max reps in a 5:00 time period. Go to
http://www.tacticalstrengthchallenge.com/apr_04_2009.html for a list
locations.
MODESTO, CA Kettlebell Warrior workshop: Kettlebell Training for Fighters,
Martial Artists, & Tactical Personnel. Apr 26. Coms. Dr. Mark
Cheng, RKC TL & Chuck Halbakken, RKC II. chuckh@mac.com
SAN FRANCISCO, CA KB workshop. Apr 4. Com. Cecilia Tom, RKC. bodhipea@gmail.com
Comrade, there is nothing wrong with looking strong, as long as
you are as strong as you look. Power to the People Deadlift Team
Captain Com. Thomas Phillips, RKC TL reports:
Photos courtesy Thomas Phillips, RKC TL
In the late winter of 2008 Brett, Pavel, and I began to talk
about the next PTP team event. We decided on the AAU World's in
Hampton, VA on November 8-9, 2009. I had been lifting in the
198-pound division with continued success and was looking
forward to laying it all out come November 8, however, I
didn't realize how much would change between then and now...
It all started in late April when my wife Jody began to express
interest in doing a figure show. I had promised if she ever
decided to compete I would do everything along with her and
enter the natural bodybuilding show at the event. I began to
diet, hoping to motivate her and apparently it worked because
within about a month she made up her mind to do it! We set the
date for October 25. We were now both dieting and preparing for
the show, but I kept my powerlifting template the same (with a
few extra exercises thrown in for more muscular balance). Jody
trained along with me, but she did almost exclusively
specialized kettlebell work (I will be doing an article on her
training in the near future).
Within 24 weeks I took off almost 30 lbs. and in about 20 weeks
Jody took off 14 pounds from her already lean physique. Taking
the weight off slowly was important for me as I didn't want
either of us to lose too much strength and boy, did it work! We
entered the competition on the October 25; I took 2nd place in
the 101 division and 3rd in Novice. Jody took 2nd in Novice and
3rd in the Open. Not bad for our first shows ever!
After the show Jody approached me and expressed interest in
doing the Yorton Cup down in Washington, D.C. on November 15.
This is the "World Series" of shows for the OCB. Excited by her
enthusiasm, I decided right away to do it despite knowing I had
to lift at the AAU World's for the PTTP team the week before!
This meant I will have done 2 bodybuilding shows and a full
powerlifting meet within 20 days of each other while also
balancing my full time job as a special education teacher,
owning my own training studio where I do 53 forty-five minute
appointments per week, being a father of 2 awesome children, and
needing to practice both my posing and my lifts while also doing
all the other preparation of cooking, tanning, extra cardio, you
name it… Nevertheless, I have had many great influences in my
life who taught me to FIND A WAY instead of an excuse. I was
confident I could do it and was more than up for the challenge.
I woke up on the morning of November 7th ready to make the 6
hour drive down to Hampton, VA after training my early morning
clients. Before I left I weighed 171.4 and I was determined to
lift in the 165 lb. weight class. I got in the car wearing 5
jackets and a winter hat, put the heat on BLAST, and began to
drive. 6 hours later I checked into the hotel, took a quick
shower, and weighed in at 165.0 on the money. In less than 7
hours I took nearly 7 pounds of water out of my body. I quickly
replaced all those fluids that afternoon and into the night. The
next morning I was back up to 171 and ready to lift.
When I entered the brand new Sportsplex I had a quick chat with
teammates Ellen Stein and Marcy Stein (no relation). We were all
focused on what needed to get done that day. When it was all
said and done, here is how we finished:
Thomas Phillips (Full powerlifting meet in the 165 lb. RAW Lifetime Open division)
9 for 9
SQ: 374, 407, 430
BP: 264, 276, 281.5
DL: 474, 501, 512.5
Total: 1224 lbs. (Total Ranked #16 amongst all federations on
www.powerliftingwatch.com
lifter rankings for 165 lb. RAW
lifters in 2008)
My goal going into the meet was to be smart knowing I had a
bodybuilding show one week away and knowing I did not do any
type of taper in my training before this event. I kept all my
attempts "conservatively light" but challenging. I wanted to go
9 for 9 and feel like I left a bit in the tank as to not
completely fry my CNS going into the week before the show. I
felt like I successfully did that as I was hardly sore after the
meet. Usually I am recovering for a week! My 1224 total was good
enough for 34 lbs. over raw Master class and about 70 lbs. short
of raw Elite. I was more than happy with my performance and very
happy I had made the trip. More than anything, I was thrilled to
be able to support the team as I had promised many months
earlier despite all the adversity.
The rest of the Power to the People Team members put up great
numbers:
Ellen Stein (Full powerlifting meet in the 132 lb. single-ply Masters 55-59
division)
Best SQ: 347 lbs
Best BP: 165 lbs
Best DL: 375 lbs
Total: 882 lbs (Total Ranked #7 amongst all federations on
www.powerliftingwatch.com
lifter rankings for 132 lb. single-ply
lifters in 2008)
Photo courtesy Ellen Stein, RKC
Marcy Stein (Push-pull meet in the 132 lb. RAW Masters 40-44 division):
Best BP: 132 lbs
Best DL: 259 lbs (Marcy is currently ranked #12 amongst all
federations on www.powerliftingwatch.com
lifter rankings for 132
lb. RAW lifters in 2008; but opted to not do a full meet due to
a trip to Russia the week before.)
Marcy speaks: "I am fortunate to train with Ellen Stein. We
start each training cycle talking about the numbers we would
like to achieve. But more important than the weight itself, we
focus on form. As my form has improved, so has the weight I can
carry. My biggest challenge has been my hip flexors and through
hard training and consistency I have made improvements.
Kettlebells have made a huge difference in my overall strength
by targeting the individual area that requires the most
attention for me which is my hips. Many of the kettlebell moves
mimic the squat and deadlift. This, again, is all part of
developing the proper mechanics that are the requirement for
athletes of any sport."
Sabre Schnitzer (Full powerlifting meet in the 220 lb. RAW open division)
Best SQ: 573 lbs
Best BP: 458 lbs
Best DL: 601 lbs
Total: 1615 lbs (Total Ranked #2 amongst all federations on
www.powerliftingwatch.com
lifter rankings for 220 lb. RAW
lifters in 2008)
Overall it was an incredible experience with tight but fair
judging with great equipment in a beautiful facility run by
terrific people. If you are interested in competing on the PTTP
team this year please shoot me an e-mail at
tphillips@collierservices.com and be part of a great experience!
Do exactly what it says and you will get major results
Rated 10 out of 10
I have been on [Power to the People!] for almost a year and a
half and the gains have not stopped coming. The book delivers
everything it promises. I am 16 years old, 157 pounds, and
yesterday deadlifted 430 pounds [having started with 225x5]. My
body is lean and ripped. I don't practice arm wrestling, but
using tension techniques I have learned I beat adults much
larger than me who also lift weights. Do yourself a favor and
buy this book, and DO EXACTLY WHAT IT TELLS YOU. Pavel… will
show you how to get strong and do it fast.
—Philip M., Virginia
Power by Pavel: Deadlifting and Squatting on the Same Day
A great tip from North American Strongman Champion Com. Jeff
O'Connor, Senior RKC:
"One protocol that I've always felt good with is to do them both
on the same day but alternate focus and use the
"non-focused" movement as a single leg movement prep exercise.
For example, on the DL day I would do pistols first, fairly
easy. The next time in the rotation I would do single leg DLs as
practice and then squat heavier. As long as I treat the first
movement as practice, I seem to make good progress. It's only
when my ego jumps out to the front and I try to go heavy on both
that I seem to stall."
The Heavy-Light-Medium System for Strength and Power
By C.S. Sloan
For many years now, I've felt that the best all-around system of
training is the heavy/light/medium system. It's great for
beginning strength athletes since it teaches them how to
properly regulate intensity and volume (and how to handle 3
full-body workouts in a training week). It's also great for
anyone interested in not just developing strength and power, but
also developing the muscle mass to go along with it. Add in the
fact that it's capable of getting lifters in great condition,
and I think it's hard to argue against its effectiveness…
Read the complete article
Four Kettlebell Moves for a Bigger Powerlifting Total
By Mike Robertson
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 lifters using
bands, chains, dragging sleds, and other various tools to help
them move progressively bigger iron!
Unfortunately, too many people view Kettlebells solely as a
conditioning tool. In fact, the following moves can help you get
stronger, improve mobility, and take your powerlifting total to
the next level…
Read the complete article
Russian Kettlebell Invasion
US Weekly has listed a kettlebell DVD by Com. Missy Beaver, RKC
among the six "Best Workout DVDs".
Comrade, if you are a serious student of physical culture, I
highly recommend the new product, a set of two DVDs and a
manual, by Coms. Gray Cook, RKC, Brett Jones, Master RKC, and
Dr. Mark Cheng, RKC Team Leader.
Kettlebells From the Ground Up is "an inch wide and a mile
deep" exploration of one of the most important exercises anyone
can do. The Turkish Get-Up, as taught by Comrades Cook, Jones,
and Cheng, offers a wealth of benefits: identifying the problems
with your movement, correcting them, teaching you to move well,
to love to move. I am hard pressed to find a sport or activity,
which would not benefit from this one of a kind product. Yes, it
will even make your bench press go up!
Kettlebells from the Ground Up With Gray Cook, RKC and Brett Jones, Master RKC
Manual co-authored with Dr. Mark Cheng, RKC Team Leader
Com. Brett explains:
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 the Kettlebell Get-Up.
While the modern definition of calisthenics refers to bodyweight
exercises like push-ups, pull-ups etc… it used to mean any
exercise performed with a fluid display of strength and control.
And that certainly sounds like Get-Up as far as I am concerned.
The old time strongmen used the Get-Up as an "entrance exam"
requiring a 100-pound Get-Up on each side before beginning any
other training. The Turkish Wrestlers used the Get-Up to train
for combat and grappling. And today the Get-Up represents an
opportunity for everyone to regain the "beautiful strength" and
symmetry that our so-called fitness routines should bring us.
So why dedicate an entire 2 DVD set and manual to one exercise?
Below I will try to highlight some of the reasons why Gray Cook
and I recommend the Get-Up so highly…Read the complete article
Power by Pavel: The Naked Warrior Meets the Get-up
To powerfully and safely push yourself off the deck in the
get-up apply the 'corkscrew' technique from the Naked Warrior
one-arm pushup.
Grip the deck with your fingertips. Load the power spot on the
heel of your palm. Then, without letting your palm rotate,
externally rotate the shoulder, 'screw' it into the socket, make
your elbow rotate towards you. You will experience a powerful
connection through your armpit, your shoulder will be strong and
safe.
Note a strong 'corkscrew' action of doc's left arm. Photo courtesy Black Belt Magazine, www.blackbeltmag.com
By Gray Cook, MSPT, OCS, CSCS, RKC
and Lee Burton, PhD, ATC, CSCS
The foundation of how we all work towards improved strength and
power begins with efficient movements. In order to fully
appreciate these fundamentals we first must realize the
importance of primitive movement patterns. Primitive movement
patterns are used to describe those movements most humans
explore during growth and development. These fundamental
movements include rolling, pushing up, quadruped, and crawling.
It may be difficult to understand how movements such as crawling
or rolling relate to strength and performance enhancement. The
development of fundamental movement is the foundation that leads
to effective functional performance. This foundation is often
neglected in the approaches we take to enhance function and/or
performance through exercise programming.
The first rule of functional performance is not forgetting
fundamentals. We enter this world as infants with unrestricted
mobility; we then learn to stabilize our hyper-mobile system,
quickly progressing to movement. We commonly use positions every
day in performance enhancement that could be considered
primitive patterns. Bridging, planking, quadruped and any supine
or prone activity could be considered a primitive pattern.
Babies explore these types of positions of mobility and
stability on their journey toward higher-level functional
movement and locomotion.
Even though many exercise professionals use certain primitive
movements in their programming, these movements are typically
only utilized to improve overall quantity or performance, not
quality or efficiency. In many cases we incorporate bridging and
planking, but do we ever stop and look at abilities on a single
leg bridge or a side plank and note the differences between the
left and right side? We look at quadruped diagonals, but do we
count the reps and observe the quality between the two sides? Do
we even consider that our clients and athletes can roll
effortlessly to one side but present difficulty in a completely
different movement pattern when going to the other side?
Exercise professionals too often overlook the fundamental
movements because highly active individuals can often perform
many high level movements without easily observable deficits. In
many instances individuals can accomplish this by utilizing
compensatory and inefficient movement patterns due to
limitations and asymmetries. The Functional Movement Screen was
first introduced to give us greater relative insight into
primitive patterns by identifying these limitations and
asymmetries. Compensation is a survival mechanism and your
clients and athletes will opt for compensation when you neglect
to identify problems with mobility and stability. It is nearly
impossible to use your large muscle groups and prime movers to
execute these simple primitive patterns with any degree of
efficiency or quality. It is a great way to take the prime
movers out of the equation and observe the stabilizers as they
function in a real life situation. One of the biggest mistakes
we make is to bring conventional strength and conditioning
wisdom to stabilization training… Read the complete article
Full Circle with the Get-Up
By Adam T. Glass
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 article will be
considered the Part II for "Mastering the Turkish get up for
total body power." This article can be found here
http://www.dragondoor.com/articler/mode3/418/
First, the revisions:
Mastery is a process. It is not an end goal in its self. The
master is better than everyone else, yet he continues to find
more, refine more, and polish more. I once thought I had
mastered the Turkish get-up. I now know I have many more years
to learn and improve. I can now stand up with 185lbs. with a
7-foot bar in one hand. Many people told me this would never
happen, yet I accomplished it in under three years. Now I am
eye-balling 225lbs. The same people who said I would not get
185lbs. are telling me 225lbs. is impossible. Fools! Mastery is
about improving, even when many think you do need to improve
more. I do not know where the line falls in the sand, but I know
I will be the one to call it, no one else.
A bottom up get-up with a 40kg kettlebell. Photos courtesy Adam T. Glass
On variations of the get-up. There are many types of get-ups,
and, depending on your goals, some are better than others. If
you want maximum strength you need to lift a lot of weight, i.e.
the Barbell version. If you want your shoulders to have some
crazy strength-endurance, use a Kettlebell and go for time. The
recent FMS changes to Hard Style have brought in some variations
of the get up by prominent RKCs such as Dr. Mark Cheng such as
the hip bridged get-up. The classic use a sand bag for the
get-up is an invaluable tool for grapplers. The point I bring to
you; know the outcome you want before selecting your tool.
The get-up and the general population. There are 4 drills I
personally believe every man and women in the world should do,
The Deadlift, The Get-up, the Swing, and the Goblet Squat. The
get-up is the primary upper-body drill in my opinion for 99% of
people who are beginning a S&C program. A light weight bell such
a 16kg will be all the resistance most men can handle for the
first month of training. At Unbreakable Fitness it's not an
issue of "can you do 1 rep?" The issue is "can you do 1 rep
perfectly 30 times non-stop?" If the answer is "no," then you
cannot even touch my heavier bells until you reach this goal.
The get up as a first class strength tool for advanced athletes.
"I have trained for years now. I can military press half my body
weight. Why do I need the get up?" My first thoughts—"Why
not?" The focus of difficulty for the get up is a shifting
beast. At first, people have to have the core strength to simply
get their shoulders off the floor. Then the issue becomes
shoulder strength and stability. For the overhead lunge, it may
show you a weakness in the legs/hips. At the top of the rep is
shoulder mobility and control. On the way down is where we spot
your real control over the weight as you lay down on the floor
while dominating the weight. For the advanced athlete, this
gives you a variety of drills thrown together. Some people think
advanced means "use a lot of drills" but remember what I said
about the master—he refines and polishes. He takes away what he
does not need. Mastery entails being the best while using the
least amount. A master carpenter makes the fewest cuts, uses the
least amount of nails, and produces the strongest, best looking
house. To me a drill that does this much sounds like a tool
worth hanging on to.
The end of the line, or the beginning of the journey. If
you're paying attention, the Party line is to begin your KB
training with the get-up as the Program Minimum and progress to
the ROP. What happens when you pass the ROP? You return full
circle and begin the next trip. You can always improve with this
lift. You can now do a rep with the 40kg, Great job! Now go for
5 minutes. You got 5? Now do 10 minutes. I don't want to toot my
own horn here too much, but I can lift more in this lift than
most people in the world can military press. If I make it a
point to strive for 20 minutes with a 48kg, than I feel it is a
good addition to your program as well if your goal is to have a
strong body. Trust me; I wouldn't lead you down a wrong path.
IRVINE, CA "REBOOT!" Functional Movement Patterning & Corrective Kettlebell
Strategies Workshop. Mar 15. Com. Dr. Mark Cheng, RKC TL.
Contact Com. Kingston Heng, RKC,
kingston@kettlebellsorangecounty.com
PALO ALTO, CA RKC2 prep workshop (open to RKCs only). Mar 15. Com. Mark
Reifkind, Master RKC. Contact Com. Jordan Vezina, RKC,
jordan@averagetoelite.com
RIVERSIDE, CA "Hard Style-High Density" KB workshop. Apr 5.
Coms. Dr. Mark Cheng, RKC TL & Gary Toppins, RKC.
GTOPP@aol.com
FORT LAUDERDALE-DANIA, FL Ongoing KB classes and private instruction with Coms. RKCs Juan
Bacca & Christine Bagiottic. atpkettlebells@yahoo.com or
bagiottic@aol.com
BALTIMORE, MD KB 101 workshop. Feb 21. Com. Michael Krivka, RKC.
makoncepts@gmail.com
RIDGEWOOD, NJ Monthly Kettlebells Plus 5 Workshop Series beginning Feb 24.
Com. Steve Freides, RKC2. steve@kbnj.com
Power by Pavel: How to Quickly Improve Your Handstand Pushup
Strength, Even if You Are Injured
The headstand leg raise, a Frank Shamrock favorite for
strengthening the midsection, can be modified to effectively
build your handstand pushup strength.
Traditionally, the drill is done by planting the crown of your
head on the deck, your hands slightly behind it and shoulder
width apart, and slowly raising straight or nearly straight legs
until you are in a headstand and then back down, again slowly.
Touch the deck with your feet and reverse. You may do the drill
with a wall nearby to spot you if you don't know how to safely
fall in case you have overbalanced.
By focusing on the pressure you are exerting with your palms you
will effectively strengthen your shoulders. Don't flare your
elbows and push steady, without jerks, all the way to the top of
the inverted leg raise. Keep pushing on the negative. Bouncing
your feet off the deck or going fast makes the exercise a lot
easier, so don't even think about it.
If you keep your head on the ground but elevate your hands by
placing them on blocks, you will fortify deeper sticking points
in the full range, hands on boxes, HSP. Again, don't flare your
elbows. This is a great way to work up to a full movement. Do
several sets of 2-3 reps. It is better to push harder with your
hands than do more reps.
The above drill complements dynamic handstand pushups or, if you
have an elbow or shoulder injury, replaces them. Just add
handstands to address the other end of the ROM. You will be
pleasantly surprised at your handstand pushup strength once you
have healed enough to do them again.
Get your copy of The Naked Warrior and get strong anywhere, anytime,
with or without equipment
"Road Warrior Training", an excellent article by Com. Mark
Toomey, RKC Team Leader, got accidentally cut off when posted.
Road Warrior
By Mark Toomey, RKC Team Leader
0500, Meridian, Idaho
I know its 5 AM, the monotone recorded voice on the other end of
the phone notified me, "This is your 5 AM wake up call." I'm
pretty sure it's Meridian, Idaho, as I can see a sign outside my
hotel window telling me that "Meridian, Idaho Welcomes
Business!"
I get up, grab some water, and look out the hotel window, down
in to the parking lot. Great, it looks like Meridian, apart from
welcoming business, has also welcomed an early season winter
storm. Two feet of snow blankets the lot, and nothing is moving
out on the streets. The gym I'd seen coming in to town last
night, just a few miles away, is now as distant as the moon, and
about as convenient as a dentist's appointment.
Ten days ago, when I got on the first leg of this two-week road
trip, I'd carefully laid out how I'd keep training while on the
road. For a lot of us, strength training is part of our job. The
salesperson who stays fits projects a positive image, exudes an
aura of confidence that attracts business his or her way.
Individuals in personal protection have to keep in shape while
they shepherd their clients from one town to the next, meeting
after meeting. Whatever the job, living on the road and staying
fit is a day-to-day reality and challenge for some of us.
Gyms are an obvious choice, but what if there isn't one near
your hotel, or it doesn't open until 8 AM, or worse, you're
surrounded by snow in Meridian, Idaho?
With a few minutes of preparation, you can set up a very
effective strength circuit in your own hotel room. Each muscle
group can be worked, and although it's unlikely you'll win any
power lifting competitions, you can still maintain an extremely
strong and fit body using items within easy reach…
Read the complete article
Planche Training: Strengthening the Mind/Body Connection
By Phil Jelinowski, CSCS
Have you been training the planche progression but are not
getting anywhere fast? Wouldn't it be nice to go from tuck
planche to straddle planche in just under 4 months? Well I've
been there and have done that and now I want to share my
knowledge so you can do the same.
When I first started planche training progress was painfully
slow. So I became frustrated and quit a number of times. It was
not until I realized a few things that progress really picked up
and I was on my way to achieving one of my long term goals: to
hold a straddle planche.
The first point to take home is that planche is a full body
compound exercise; and for any compound exercise muscle
synergism is of the utmost importance because you're only as
strong as your weakest link. All the involved muscles have to
work in perfect harmony otherwise force production will be
compromised. This brings us to the mind/body connection. You
will not get anywhere if you do the exercises passively not
focusing on which muscles are working and if you are not trying
to consciously maximize that contraction. A good example to
demonstrate this point is an inexperienced person trying to
bench press something for the first time. They will life down
flat on the bench and try to push the bar with their arms.
However if that person were to squeeze the shoulder blades
together, arch the lower back, push down through the feet and
focus on maximizing the contraction in the chest and shoulders
they would be able to produce a greater amount of force due to
increased scapular stability and activation of more agonists.
The point is that any compound exercise requires conscious
effort in order to be performed effectively.
For any compound exercise some muscles act as stabilizers and
some as agonists. The stabilizers provide a framework or
foundation on which the agonists can produce force. For the
planche the agonists are primarily the deltoids and pectorals
because all the torque is produced at the shoulder joint and
these muscles act to counteract that force. The stabilizers make
up the bulk of the muscles active in the planche and the primary
ones are the trapezius, latissimus dorsi, and teres major.
This brings us to exercise technique. In order to effectively
hold the planche at any level of progression you must first
activate the stabilizers. To do this plant your hands on the
ground or grasp a set of paralletes, slightly protract the
shoulder blades, then contract your upper traps as hard as you
possibly can (you can see my traps protruding in the above
picture). Then begin transferring your weight onto your arms by
leaning forward; as you do this contract your lats. As your feet
come off the ground contract the agonists.
Looking back at the bench press example retracting the shoulder
blades prevents them from moving during the exercise and anchors
them to the bench giving you more stability, which equals
greater force production. The bench press is an open chain
exercise performed in the supine position. Whereas the planche
is the closed chain exercise performed in the prone position;
therefore it makes sense to slightly protract the shoulder
blades and contract the upper traps to immobilize them thus
giving you scapular stability.
A good exercise to help you recruit those stabilizers and
maximize that contraction is…
Read the complete article
Russian Kettlebell Invasion
Black Belt. An outstanding article by Com. Dr. Mark Cheng, RKC
Team Leader.
Women's Health. A workout designed by celebrity trainer Com.
Missy Beaver, RKC.
PALO ALTO, CA Coms. RKCs, Com. Mark Reifkind, Master RKC is about schedule an
RKC2 prep course. Contact Com. Jordan Vezina, RKC,
jordan@averagetoelite.com
SAN FRANCISCO, CA Level I KB workshop. Feb 14.
Level II KB workshop. Feb 15.
Com. Cecilia Tom, RKC. bodhipea@gmail.com
HYATTSVILLE, MD "Power in a Single Move—The Kettlebell Swing", a conference
presentation. Apr 25. Com. Brett Jones, Master RKC.
appliedstrength@gmail.com
FOREST LAKE, MN Beginner KB 30-Day Challenge course offered every month. Coms.
RKCs Valerie Dupre & Karen Hamilton. valerie-m@mywdo.com or
khamilton@mywdo.com
ST. PAUL, MN RKC prep workshop. March 22 and April 5. Com. Andrea Du Cane,
Master RKC. andrea@kettlebellfitness.com.
MARLBORO, NJ Onging kettlebell classes. Com. Thomas Phillips RKC TL, Level
II, CK-FMS. tphillips@collierservices.com
POWELL, OH Ongoing KB classes. Coms. Andrew Lyons, RKC2 & Jason Burch, RKC.
www.phenomfs.com
LEAGUE CITY, TX Level 1 KB workshop. Apr 4. Coms. Jay Armstrong, RKC Team Leader
& David Cogswell, RKC. strengthcentral@kettlebellclub.com
LUBBOCK, TX KB workshop. Mar 7. Com. Jeff O'Connor, Senior RKC. Contact Com.
Jason Marshall, RKC. jason@lonestarkettlebell.com
Power by Pavel: Prof. Yuri Verkhoshansky on Kettlebells
The inventor of the method known in the West as
'plyometrics' answers questions about kettlebells:
1. What is your opinion regarding kettlebells swings, snatches,
jerks, presses, Turkish getups?
"The use of kettelbells as overload instead of barbell in
traditional weightlifting exercises (swings, snatches, jerks)
changes their biodynamic structure. These exercises with
kettlebells could be used as general preparation means or for
fitness."
2. Can you increase max strength and starting strength using
kettlebells?
"Yes, if you use the kettlebell exercises in a correct muscle
work regime..."
I am not a Runner, but, Thanks to Kettlebells, I can Run
By Robert Budd, RKC II
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 lift heavy objects.
When I did run and thought that I was in pretty good shape, I
ran 6-7 miles every three days. I was a skinny fat guy. My
strength was down and I felt fragile. For a recovering body
builder and now powerlifter, feeling skinny and fragile was not
good for my mental outlook, so I stopped running like a mouse on
its wheel.
Fast-forward 2.5 years and I now use kettlebell training for
cardiovascular health (and the same feeling of wanting to die).
This is mainly high rep kettlebell snatches and no running
besides a little city league football and chasing after my
nephews. Ten-minute snatches have become a regular in my
routine, at least once a week. I do more of a low rep strength
workout three days a week and fill in the other two days with
"practice" and conditioning workouts. So I am all over the board
with my workouts, and now believe in listening to my body and
train accordingly. And the results have been great — keep
reading…
I have owned a personal training gym for two years where I have
worked and built a good base of clientele that I train with
kettlebells, tire flipping, sledge hammer workouts, and a ton of
body weight work. I have gone from the body building workouts
that didn't produce results to short intense full body workouts
that have my clients hating, but loving the results. Not to
mention the majority of my clients are women and are tough as
nails since kettlebells have come into our lives. A lot of my
clients run and compete in all lengths of races; everything from
5k to ultra marathons (100miles). Kettlebells have helped them
all tremendously.
One of my long standing clients, Katrinka, came to me last year
in June and asked me if I would be on her team to run a 178mi
relay race around the Washoe Valley and Lake Tahoe, called the
Reno Tahoe Odyssey. I told her I would be a back up if someone
dropped out and until then sign me up as a driver for the race.
A driver picks up and drops off runners for their relay exchange
points. As the race neared for this years race Katrinka became
sick and couldn't train with me nor keep up with her running and
asked me if I would run for her. I reluctantly agreed but never
trained for it. All the time still keeping up on my kettlebell
training but never doing road work, knowing that the kettlebells
had prepared me for anything and knew I would be able to run.
Each runner does three legs of the race over a 24-30 hour time
period. The legs can range from 2.5mi-8mi with all types of
terrain, as can be expected running in the sierras, there will
be hills.
Katrinka ended up being able to run but two other runners from
her team pulled out without me knowing it. I was informed that I
would be running the day before the race at a team meeting.
Walked into the meeting as a driver and walked out a runner, and
was assigned two legs of the race. The first being a 4.8mi run
which I was told was very hilly. The second being a 3mi run with
at least a 10% grade. I wasn't scheduled to run a third leg but
decided at the last minute to run as support with Katrinka for
her last leg which was 6 miles with fairly flat terrain.
Note that four days before the race I returned from the Level II
RKC, the weekend before that I climbed a 10,776ft summit with a
24kg kettlebell on my back then did a snatch workout at the top,
for a second time in three weeks. The reason for the hike was to
prepare for the RKC and to do something that I love from one of
the most beautiful summits in the world, Lake Tahoe. The weekend
after the race I went back to the mountain for more of the same
fun.
I finished the first leg in 47minutes, the second leg in
20minutes and Katrinka and I didn't time the last leg but
finished with a smile on our faces. A little delirium, I am
sure. Decent times, not record times but none the less 14miles
without a bit of "training".
I have said it before and now proved it - that the people that
train with kettlebells are ready for anything. I know that I can
do anything that I could possible want to do with my body
because I train with Russian Kettlebells. They have physically
and most of all mentally prepared me to conquer any obstacle
that might be so unlucky to be in my way.
Robert Budd is a personal trainer in Reno, NV. He is an RKC
Level II and holds the ISSA: CPT, SPN. Robert participates as a
Special Olimpics Powerlifting Coach for Northern Nevada. A
competitive deadlifter, Robert holds the Nevada State record for
Class 1 Men Single Lift Deadlift (WABDL). He is a personal
trainer in Encinitas, CA. Contact him at
robert@bamfitnessreno.com.
Com. Robert's experience is typical. Last week the RKC crew
taught a cert to US Marines at Camp Pendleton. The unit's
commander, a senior officer in his fifties, had taken up
kettlebells in Iraq and now he runs the fastest he has since he
was 18.
Some of the students and instructors at the Camp Pendleton USMC
RKC certification.
Photo courtesy Alisa Brzek, RKC
Russian Kettlebell Invasion
From Com. Peter Lakatos, RKC TL:
"Ms. Abigel Joo won the Europen Junior Judo championship in 70
kg. Abigel is training with Kettlebell based on RKC method for
about a year, her strength and stamina improved a lot. Also she
went through the FMS testing, and greatly improved her scores.
I got an SMS from her trainer, Mr. Gabor Panczel: Thank you for
you and for the Kettlebells."
NY Times.
Men's Fitness. The Russian kettlebell makes a double appearance,
in an article about New England Patriots' Heath Evans and on the
'Get Big Solutions' list. The 35-pound Russian Red is the bell
on the list.
MODESTO, CA KB workshops. Jan 24 and Jan 31. Com. Chuck Halbakken, RKC.
chuckh@mac.com
Com. Chuck has opened a new gym. "The only machine in our gym is
a coffee pot!"
SAN JOSE, CA KB basics workshop. Jan 31. Coms. RKCs Jordan Vezina and Joe
Sarti. jordan@averagetoelite.com
Comrade, motivational psychobabble will not get you in killer
shape. You need a tough goal and a demanding deadline.
According to the Parkinson's law, a task will take as much time
as you will allot for it. In other words, you will shine under
the pressure of an ambitious deadline. Sign up for the elite RKC
kettlebell instructor course today and see what you are made of.
Power by Pavel: the New RKC Kettlebell Snatch Test
How do you rate?
RKC Kettlebell Snatch Test Rules
The girevik picks up the kettlebell, swings it back between the
legs, and snatches it overhead in one uninterrupted movement to
a straight-arm lockout. If you have a medical restriction that
prevents you from fully locking out your elbow you must notify
your team leader in the beginning of the course. Poor
flexibility does NOT qualify as a medical restriction.
After fixing the kettlebell in the top position until the
kettlebell and the student are visibly motionless, the girevik
lowers the kettlebell between the legs in one uninterrupted
motion without touching the chest or shoulder.
The snatch may be performed with or without a knee dip at the
overhead lockout. The girevik is allowed to place the free hand
on the hip or waist (but not on the thigh) and move the feet.
However, the student must stop all movement when fixing the
weight in the top position.
On each attempt, the judge will announce the repetition number
or "No count." A repetition is not registered if the student has
failed to lock out his elbow, pressed out the kettlebell to the
finish, or touched the platform with a knee or free hand.
You will be given 5min to complete the test.
You are allowed to make as many hand switches as you wish. The
sum of both arms is scored.
You are allowed to set the kettlebell down and rest. If you have
let go of the kettlebell before it has touched the ground
(dropped it rather than set it down), your attempt will be
disqualified. This applies to the last repetition as well.
You are allowed to make multiple back swings.
Chalk is allowed; belts, gloves, wrist wraps and other
supportive equipment are not.
RKC Kettlebell Snatch Test Requirements
An RKC candidate is required to put up the number of reps
matching his or her weight in kilograms, up to 100 repetitions.
Students heavier than 100kg are still required to do only 100
reps. For instance, an 60kg student needs to perform 60
snatches, an 82kg student 82 snatches, a 100kg student 100
snatches, a 122kg student 100 snatches.
Kettlebell Sizes
Men Open Class
24kg
Men Masters (50 and Older)
20kg
Women Open Class
16kg *
Women Masters (50 and Older)
12kg
* Women under 50kg /110 pounds in the open class may opt to
perform 80 repetitions with a 12kg kettlebell instead.
How to Convert Kilograms to Pounds
One kilogram equals 2.2046 pounds.
Here is a sample conversion of 53kg:
53x2.2046=116.84.
To make a quick kilos to pounds conversion multiply the kilos by
two, then add ten percent. For instance, 53x2=106. 106+10=116.
Thus a 53kg comrade weighs approximately 116 pounds.
Is the Kettlebell Swing the Fountain of Youth?
Or why is this SIMPLE exercise so GREAT?
By Dr. John Sullivan, DC
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 Chiropractor (I have been in
practice for 21 years) and have been doing some sort of
"training" most of my life. I have done almost every "type" of
training, including running, gymnastics, bodybuilding, triathlon
training, martial arts (judo & karate), yoga, Pilates, aerobics,
cross training, cycling, etc. You get the idea. I am highly
motivated to be healthy and strong but have never been an
exceptional athlete. I am 5'6" tall and now weigh about 127 lbs.
A few weeks ago I snatched the 24kg x 3 with each arm. I am
doing 12 minutes of swings with the 20kg, in about 4 rounds. So
I swing the Kettlebell for about 2 minutes or more between
1minute breaks. A year ago I could barely lift the 24kg with one
hand. I have the body of a teenager, I actually have a six-pack
(well actually it's a suitcase because there are a few wrinkles
in there too), and I don't do any crunches or ab work. I used
to spend hours in the gym and was getting fat and moving slower
and slower and starting to look like the other old guys around
me.
Then Kettlebells entered my life. I took a basic class from Jay
Armstrong, RKC TL in League City, TX. I was amazed. What really
amazed me was the strength of the women in the class. I mean
here was the real deal, strong people with lean bodies and not a
steroid or "performance enhancer" in sight. And so my journey
began. I started with the 12Kg. and learned the " BASICS" of the
swing and the TGU and C&P. It has taken me a year to learn the
"REAL" BASICS of the breath and the rest of the Pull and Grind
"secrets". I realize there is a lifetime of growth available to
me in this type of training. A recent encounter with RKC Ben
Lewis from Baton Rouge has further opened my eyes to just how
far I have to go and what my true potential might be. He really
burst my bubble by telling me to go back to the basics of the
Enter the Kettlebell! and get serious about the breath and TGU
and Swing before even thinking about the Rite Of Passage. He was
right. So it is back to the drawing board for me.
But is the Swing THE FOUNTAIN OF YOUTH? Is that possible? This
is my experience combined with my professional insights. The
"concept" of the 12 minute swing workout is explained by Dr. Al
Sears in his book Rediscover Your Native Fitness. Dr. Sears
found that high intensity — short duration anaerobic type
activities that created what he termed a state of supra-aerobics
(the heart rate increases for a few moments following the
exercise) caused the body to produce growth hormone. This alone
is a major factor in regaining youth. I tried his techniques and
was really impressed. I felt much better than when using
traditional "cardio" workouts. I employed them in running and
stationary biking. The results were good but NOWHERE near as
good as when I used the Kettlebell Swing. So it is not JUST the
supra-aerobic state that is producing such a good result. So
what could it be. I believe it comes from a remarkable
combination of factors.
First, the movement itself is "creative" at its core. The hip
snap definitely builds the creative, life-giving energy within.
Drawing energy from the ground and expressing it through the
hips to your intended target in a rhythmical fashion creates a
flow of energy and movement missing in today's exercise world.
Second, the breathing techniques, breathing behind the shield,
using the Valsava maneuver combined with the anal and epiglottis
locks creates a dynamic internal pressure that I believe
supercharges the cerebral-spinal fluid flow. The interthecal
pressure is greatly increased when you add movement to the
Valsava maneuver. Cerebral-spinal fluid is pumped or controlled
by respiration that causes movement in the sacrum and cranial
bones. I was told once that the converging waves from the
cranium and sacrum somehow combine to create a flow in the CFS
that is in the pattern of a double helix or the same pattern as
the DNA molecule. I am not sure about this but it sounds
intriguing. Now add to this the weight of a Kettlebell and you
substantially amplify all these factors. I am not surprised
people feel so great after a swing workout.
But it does not end there. Thomas Edison once said, "The doctor
of the future will give no medicine; instead he will interest
his patients in the care of the human frame, nutrition and the
cause and prevention of disease". Edison, being an expert on
electricity knew that the body functions by electrical impulses
and he must have further realized that the flow of electricity
could be impeded by the spinal structure. I believe that the
spinal curves must be correctly maintained or the flow of
information in the nervous system is compromised. In
Chiropractic we call that a Subluxation. In order to do the
Kettlebell swing CORRECTLY I really had to work on my form and
this had an incredible influence on establishing the proper
lordotic and kyphotic curvatures of my spine.
The Swing has the potential to totally rejuvenate a person. I
believe we have stumbled on the real fountain of youth. It has
definitely made me feel and look younger. I am much stronger and
have much more endurance than a year ago. This is very difficult
to do after 50 years of age let alone 63. I am actually looking
forward to passing the RKC in about a year. Thanks, Pavel.
Dr. John Sullivan is a Chiropractor with 21 years clinical
experience and teaches seminars in his low force techniques. He
also holds a B.S. degree in Physical Education has been a
student of health and fitness for over 40 years and is presently
working toward becoming an RKC. He holds a NAUI instructors
rating in SCUBA and was a PRO rated skydiver and Jumpmaster with
over 1,000 skydives. An enthusiastic supporter of Kettlebell
training he recently hosted a kettlebell workshop for RKC, Ben
Lewis that was attended by 28 of his patients and friends. He is
in private practice is in Lafayette, LA. Ph. # 337- 984- 9276,
e-mail drsullivan@independencechiropractic.com
Russian Kettlebell Invasion
Lance Armstrong is training with kettlebells in preparation for
his Tour de France comeback! Watch the champion doing swings in
Men's Health or New York Daily News
PALO ALTO, CA KB swing classes, beginner and advanced, starting Jan 3. Com.
Tracy Reifkind, RKC. tracyrif@yahoo.com
Comrades, this month the Russian Kettlebell celebrates its 10th
anniversary in America. The invasion was spearheaded by my
article, "Vodka, Pickle Juice, Kettlebell Lifting and Other
Russian Pastimes", published in the December 1998 issue of MILO:
Journal for Serious Strength Athletes. (www.ironmind.com)
Accept no imitations. Get your original Russian kettlebells and
kettlebell instruction from www.RussianKettlebell.com
As a South African rugby player the basics are drilled into us.
When the going gets tough the team call is "basics", meaning do
the basic stuff right, don't over think it, and don't complicate
it, just concentrate on the basics. Any team and any player that
focuses on getting the basics right becomes a formidable
opponent regardless of the level of competition.
In every sporting endeavor we constantly want to improve, and
for many people progress means moving away from the basic drills
and doing more esoteric drills as seen on the world wide web.
Too many novice gireviks are turning on their computers and
trying to imitate some dude on YouTube. Let's get one thing
clear here, just because it is on the Internet does NOT mean
that it is safe or effective to do. Anybody can post a video on
the web; it doesn't mean they know what they are doing.
Ok, so you are not naive and think that every posting on the web
is made by an expert, but you still want to progress to doing
other exercises. No problem. It has been said that if you don't
know what to do with a kettlebell then you have no imagination.
This is still true, there are just two pre-requisites. You must
first master the basic drills before engaging your imagination,
and secondly basic drills should be the bread and butter of your
workouts no matter how advanced you are. Do not confuse "basic"
with "beginner". When a kid is taught to box they are taught how
to throw a jab. You will see many beginners throwing jabs, but
you will also see every world champion boxer, since Cane fought
with Abel, throw jabs. The only difference is in the execution.
In kettlebells there are two basics you need to master; how to
generate power with your hips and how to control a weight
overhead. The two basic exercises to teach and to continually
reinforce these basics are the swing and the Turkish getup.
Never forego these exercises or their many variations in your
weekly workout plan; never think you are too good to perform
these basics. A while ago my fellow Senior RKC, David Whitley,
posted a great workout starting with Turkish getups as the grind
exercise for the day, and then moved on to swing and body weight
squat ladders. Done with the correct weight and the correct hard
style technique this workout will smoke you while at the same
time taking care of your strength and endurance requirements.
The next level up in basic exercises will include the clean,
squat, snatch, press and row. The first three exercises build on
the swing because without the correct power generated from the
hips safety and performance will suffer. The last three build on
controlling the weight overhead. No typo there. Without either
the hip thrust or the ability to handle a weight overhead the
snatch performance will suffer. The press is obvious, but maybe
the row is not. To correctly control a weight overhead one needs
to connect ones arm with ones torso by engaging the back,
specifically the lat muscles, thereby pulling the shoulder into
its socket and stabilizing the shoulder joint. In the same way
when you perform any variation of the row (including the pullup)
stabilization of the shoulder joint by the activation of the
back muscles is extremely important in performing the movement
safely and effectively.
There are seven exercises, swing, Turkish getup, clean, squat,
snatch, press, and row, each with multiple variations. Master
these basic exercises and keep your workouts simple, safe and
effective. Pavel has said it many times, a good General Physical
Preparedness program is most times more beneficial than a Sport
Specific program. This thinking should be applied to the various
kettlebell moves; a good basic exercise program utilizing at
least one pull and one push movement is most times more
beneficial than a complicated, multi-move program.
Don't confuse basics with beginners. Get back to basics.
Shaun Cairns, Senior RKC is a former competitive swimmer and
rugby player, who now holds the honour of being the original
"Beast Tamer". Shaun and his wife Marlise own Kettlebells for
Africa, the only pure kettlebell instruction facility in Africa.
Currently there are 2 training locations, one in Edenvale,
Johannesburg and the other in Somerset West just outside of Cape
Town. Contact Shaun at shaun@kettlebellsforafrica.co.za
Russian Kettlebell Invasion
Wall Street Journal.
CARMEL VALLEY, CA RKC prep course. 4 Saturdays. Com. RKC Team Leaders Franz &
Yoana Snideman. revoinfo@revolutionlajolla.com
Powerlifting Eye Surgeon endorses Power to the People!
Rated 9 out of 10
Pavel's information in Power to the People is beneficial even
for experienced strength training athletes. I found many helpful
pearls to increase my powerlifting totals even though I already
hold many national and world powerlifting records and titles. I
will be using his advice this month in competition. I especially
liked his press, curl and deadlift tips. I strongly recommend
Power to the People! to increase your power.
—Johnny Gayton, M.D., Warner Robins, GA
Great Strength Gains with PTP
Rated 10 out of 10
I started using the PTP program about 6 weeks ago, and the
results for me have been phenomenal. I have been lifting quite a
while, so I have been pleasantly surprised at the gains I have
made —50 lbs. on the deadlift and 35 lbs. on the bench press. I
wholly recommend Power to the People!
—Wyldman, Kansas City, KS
Power by Pavel: Irradiation and Full Body Strength
If you need a reminder, here is one from Charles Poliquin:
"Research from East German sports scientists from four decades
ago, largely forgotten now, shows that developing [the lower
back] has the positive side effect of increasing strength
throughout the entire body. And I say "forgotten" for good
reason. They measure the "irradiation effect" of a host of
different strength-training exercises, asking whether training
your calves increases your biceps strength and vice versa. What
the experiment showed was that lower-back training had the
greatest irradiation effect…"
Do your deadlifts and get strong all over. Power to the People!
will show you how.
By Unbreakable Adam T Glass
Professional Performing Strongman, Arm Wrestler,
and drug-free for life strength athlete.
Recently someone asked me on the DD forum how I am able to side
press 135 for 5 reps. Without a doubt the requester expected me
to produce an explicitly written program involving many
supplementary exercises, and some sort of cookie cutter routine
to project him forward. I hope I did not disappoint him with my
answer, but realistically the answer is SO SIMPLE that most
people will completely miss it. So before I lay that part out, I
want to say something about it. I know how to get strong. So I
typed the whole thing out, and realized the information is
useful for some of the new guys. This information is only useful
if you to get strong. If you visit training sites and email
people just to ask questions all day, maybe this will insult you
or make you laugh.
One more thing; I am not telling anyone what they can or cannot
do, ask, post or whatever. I am simply stating a fact. Getting
strong is about the easiest thing in the world if you just DO
IT.
Comrade DrPower asks:
"I have seen where you posted that you are currently working
with 135 on side press for 5 reps is there any thoughts or
advice you would give on getting to that weight? Currently I am
working on the 40 day plan that Dan John talked about with 5
exercises (DL,SP,PU,KBSn,KBC&P) 5 days a week. My main goal
would be to work up to 545DL and 135SP and get weight down to
185 (from 220). Any advice you could give would be great. Oh, my
current wok weight is 365DL and 95SP>
Thanks for your inspiration.
Jeff"
MY RESPONSE:
"Jeff,
Simple answer, I am strong, bro. 50% of my upper body work is
bending draft horseshoes, bending short steel at chest level,
tearing phone books, breaking chains, levering hammer and a
whole other mess of stuff.
My other 50% is KB Bottoms Up presses; BB bent presses, Get ups,
plate curls, and rubber band work with my chest expander sets.
I do a lot of one arm pressing, so I am very good at one arm
pressing. Specific Frequent Perfect Practice.
I know it's hard for some people to believe, but strength is
really a very simple affair.
Really simple stuff. Don't listen to anyone once you start.
Stick to one plan and drive it out. Stop reading magazines and
internet training sites (I am not saying stop reading the DD
forum, but you have to become solid on your training plan) The
"Best" plan in the world is the one you're not using. Funny how
that works huh?
Most people who will try to sway you have made no progress to
speak of. Don't listen to them. I recently read a term I love:
"Might makes right". Damn, Skippy, it does. I don't listen to
anyone who is weak when it comes to my strength training. I
don't take medical advice from auto mechanics and I don't take
computer programming class's lessons from grain farmers.
Beware of what Brett Jones calls "shiny things" I am the first
person to say I love new stuff when it's fun, but nothing cuts
in on my deads and presses.
Trying to increase your press and DL while dieting does work;
but you have to be smart about the whole thing. I do not know
enough to really give you solid advice other than this —I
have leaned out a lot in the last 3 months. I eat a ton of
yogurt, protein shakes, veggies, and lean beef. It is the most
boring damn diet in the world, but I am stronger every week, and
my clothes fit better...
Work in cycles. You have to understand the DL is a strange
beast. You will progress for weeks, than it stalls on you. My 2
cents is to stack up heavy swings and take some time off from
deads when you feel the wall coming. Invest in a HEAVY bell. I
bought a 56kg for nearly 500 from Australia when I lived in
Japan and never looked back. Here stateside you can get a Beast,
or look into heavier bells. Just remember why you bought it
—Swings. Don't get stupid and try to press out a super
large bell, it will rip your arm off in the process.
For the presses, alternate between bottoms up presses, side
presses, strict one arm presses, and bent presses. With four
different presses you can mix and cycle them to your heart's
content. Do a lot of pressing. Press almost every day, keep the
weights fairly heavy, and don't do too much. Some days the most
I do is one set of 3; other days I may do 5 sets of 5. I rarely
do more than that.
The reason I have stuck around this forum for so long is because
the training advice pushed here works. Pavel's stuff is no trick
or marketing gimmick. "DO THIS". If you do, it works. I do not
pretend to be smarter than the SRKCs, I listen to them like a
good boy and because I do, I'm becoming a pretty damn strong
dude.
So all I just did was outline Power to the People! or Enter the
Kettlebell!...like I said, strength is a very simple affair.
So here is the explanation. I want to touch on a few points here.
- Before I started with the strongman stuff, I spent several
years doing deadlifts, presses, and more deadlifts, and
still yet more presses. There is some more stuff thrown in
besides that, but the most relevant piece of that pie is put
in my hours with a barbell. Before I set off on this crazy
quest to Bottoms Up Press a 48kg bell, I was working my butt
off to press the 32, than the 40, than the 48 with the
standard military press. Once again, I have put in my hours
with a Kettlebell.
- Stop reading "fitness" related material. Now you say "dude I
am reading your article." No, seriously, stop reading so
much. Because you're packing your brain full of info, you
get all these damn "ideas" for training. Somehow people
slipped from a simple 5x5 program, which has been proven for
80 years to build power to thinking they need to lift every
angle in the body, with every kind of machine. I am always
amazed to see how many different bicep exercises people do.
It flexes the arm. Pretty damn simple. It's crazy how many
exercises people do. So my solution is simple —stay
away for a while. Pick a program and DO IT for 6 months.
After 6 months you're allowed to voice your opinion on if it
is working. Most people cannot stick to a program for 6
minutes, 6 months must sound impossible.
- The best plan in the world is the one you're not doing.
Think about it for a minute. If you're reading this here on
the Dragondoor website, you have heard how awesome Enter the
Kettlebell! is. If you have been on the forum for
more than a few months, you have read my posts saying over
and over that Power to the
People! is one of the best strength programs ever
written. The
Naked Warrior is one of the most important books
written on the topic of real strength. SO, why is it you
"tried them" and felt a need to customize and modify them??
I know you have a thousand excuses, why you didn't follow
directions. Just remember the reason you're not where you
want to be…you're not DOING IT.
- "Might Makes Right". I do not listen to weak people when I
seek knowledge and experience for my strength training. I
want to dead lift 700lbs before I Turn 30. Think I am going
to ask a 300lbs puller what to do? I will bend a 5 inch
piece of 3/8 cold rolled steel one day, do you think I will
ask a guy who cannot bend a 60D nail how to get there? I am
not pointing a finger at anyone and labeling them "weak" to
be rude. I am using a direct word to bring something
important to your attention. ANYONE can SAY to do this or do
that. I take my advice from the people who have walked the
path. When I get a guy like SRKC David Whitley on the phone
to talk about snatching a KB, I know his advice is solid
because I know he puts up huge numbers in his snatches.
Because he can DO IT, his word carries weight. I have the
great privilege and honor to be able to reach out and
communicate with one the greatest strongman the world has
seen. His advice is priceless to me, because he has proven
he walks the walk. YOU can listen to whoever you want.
Remember this; if you're not getting what you want, you need
to swim in deeper waters with bigger fishes.
- Shiny Things. "Oh cool! Look what I can do if I take a
Kettlebell, a barrel full of crawfish, put on an eye patch
and stand on a Bosu trainer!" Hey bud, that IS awesome; but
first let's get you to the point where you can press a
decent sized weight! Let's get you pulling and squatting
some big weights and work for more than 5 minutes before
being out of breath.
- Diet is important.
- Deadlift for a while, than swing for a while. Two muscle
groups that are never too strong —the lats and the
glutes. The stronger your lats and glutes, the easier
everything else gets.
- If you want to be a strong in the press, you must press.
Press, press, press, press, press, and then press some more.
Your press is never too strong.
- Hardstyle works. Hardstyle has nothing to do with
kettlebells and everything to do with strength. It is a
SCHOOL of strength; a SYSTEM of strength. It is a
certifiable system because it produces results every time
when done correctly. I realize you may see "information" on
the web from competitors make claims concerning right ways,
proper ways, traditional ways or perhaps one true way. Learn
to discriminate between the business side of the fitness
industry and the results. If Hardstyle does not work, than
why is it the people who focus on its tenetts are so damn
strong and conditioned? Hardstyle is so good that everyone
else is trying to shoot it down because they are threatened
by it. Do not be swayed by clever marketing. There are many
ways to get strong, no one has the monopoly. I choose this
school of strength because it fits all of my needs. It fits
the needs of my friends, family, and clients. It has allowed
me to build my body to the point of incredible strength
demonstrations. Even though there is no officially produced
Dragondoor product which describes how to bend a horseshoe,
everything you need to know about it is written in The Naked
Warrior.
There are many things you can do with your fitness. The most
important thing to do is DO SOMETHING. Stick to your guns. Don't
surrender the fort the first night of the siege. Don't think too
much about it, it's really simple. When I first started lifting
weights at age 15, I just pulled weights off the floor, and
pressed them overhead. Later I began to educate myself on
processes and cells in the body, and energy systems. Later still
I learned the ins and outs of every lift. TODAY, I just pull
weights off the floor and press them overhead. Complicating
fitness is not productive.
So look, it is very simple. Stop trying to find the perfect
program, stop asking if this is a good or bad drill. Pick
something and do it. O-lifting, PL, Westside, ETK, PttP, PP, BB,
Doggcrapp, Naked Warrior, AKC, Flowfit, sandbags, big rocks,
Heavy Hands, Combat Conditioning, Dinosaur Training....it really
does not matter. If you take an elite Power lifter, an Elite
Olympic lifter, an Elite Kettlebell lifter, the World's
Strongest Man champion, the World Heavyweight Boxing Champion
and Chuck Norris and place them all in one room, you will find
they have a million things in common in terms of training. Jab,
Hook, Uppercut, Backhand-they all are called a "punch".
I will leave you with this. "Mastery of one thing leads to
mastery of all things." From some samurai, probably written
in Japan, before I was born…
Coms. Ellen Stein, RKC and Fawn Friday, RKC have been invited to
lift in the raw powerlifting meet at the Arnold Sports Festival.
Of the only nine women invited to this exclusive competition two
are RKCs. Power to you, Comrades ladies!
PHOENIX, AZ KB workshop by Coms. Kenneth Jay, Master RKC and Josh Henkin,
RKC Team Leader. Jan 31-Feb 1. josh@sandbagexercises.com
SAN FRANCISCO, CA
Sunday KB classes beginning Dec 14. Com. Cecilia Tom, RKC.
bodhipea@gmail.com
MINNEAPOLIS, MN
Com. Michael Rendle, RKC2 has just opened his new training
facility in the warehouse district. walkitdown@gmail.com
Get your copy of The Naked Warrior and get strong anywhere, anytime, with or without equipment
Power by Pavel: Rock Climber's Intervals
In his excellent book Training for Climbing Eric Horst
recommends a simple schedule to improve your pullup numbers. He
states that the following structure will do a fine job of
training your muscles to perform under high lactic acid
concentrations and he is right.
Do a set of pullups every minute; make sure to use a timer.
Shake out the pump and tension and rest your muscles for the
rest of the minute. Horst suggests starting with four pullups a
minute —you can pick a different number -and keeping on going
until you no longer can get four. Keep practicing until you work
up to twenty minutes, which translates into impressive eighty
pullups. Then up your reps to five per set.
UFC fighter Com. Joe Lauzon scores a second round TKO at
Ultimate Fight Night on in Omaha, Nebraska, beating Kyle
Bradley. Com. Steve Baccari, RKC has designed the winner's
strength and conditioning program and Com. Greg Pappas, RKC
implemented it.
Com. Missy Beaver, RKC in Fitness RX for Women.
Com. Delaine of Pain Ross on Fox News.
PHOENIX, AZ KB Program Minimum & RKC Prep workshop. Dec. 6. Com. Dr. Mark
Cheng, RKC Team Leader. kettlebells. losangeles@yahoo.com
LA JOLLA, CA RKC prep course. 4 Saturdays from 10:30am to 12pm. Coms. RKC
Team Leaders Yoanna & Franz Snideman.
franzsnideman@earthlink.net
SAN FRANCISCO, CA KB workshop. Nov 28. Com. Cecilia Tom. bodhipea@gmail.com
VIRGINIA BEACH, VA The Tidewater Kettlebell Club meets Dec 6, 2008 at 1300 at the
Beach Garden District Park near the Virginia Beach oceanfront.
FREE. Com. Bob Orr, RKC. rjorr1@gmail.com
AUCKLAND, NEW ZEALAND KB Workshops & Private FMS Screening/Training Consults. Week of
Nov. 25-30. Com. Dr. Mark Cheng, RKC Team Leader.
kettlebells.losangeles@yahoo.com
Congratulations to Senior RKC Com. Jon Engum! He has passed his
7th Dan taekwondo test in South Korea and earned the
"Grandmaster" title.
Comrades, the issues 125-150 of this newsletter are about to be
removed from the website. They will remain be in the archives
for a week.
Power by Pavel: Stretching on a Hill
Here is an excellent stretching tip from Com. Jon:
"I was stretching outside on a slight slope because it was the
only grassy place available. I was amazed at the difference this
made compared to flat ground.
1. The kneeling lunge stretch facing up hill forces you to keep
most of your weight on the back leg and really targets the hip
flexor.
2. The tactical frog facing up hill forces your weight back,
which is great, especially when you do the turn over rotation
part of the move.
3. The front split facing up hill puts a greater stretch on the
hams… The front split facing downhill is a whole different
story. Talk about a hip flexor focus —wow. Note the hill was not
very steep, just a slight rise. Try it, you will like it."
Pavel continues to amaze!
Rated 10 out of 10
I've been a practicing martial artist for 30 years. I ordered
this seminar hoping that it would facilitate my recovery from
injury and help restore my lost flexibility. It taught me safe
and mechanically correct assessment and training methods that
none of my six previous martial arts teachers ever touched on. I
experienced immediate improvement from my first training
session. Now I can pass on this information to my students and
hopefully they won't have to suffer like I have. I give this
seminar my highest recommendation.
—Scott A. Dollinger Psy.D. - Glen Ellyn, IL USA
What a rip off!!
Rated 10 out of 10
They sold me this for only $150?! I had to watch this over a
2-week period, one disk per day, and then revisit each disk
afterwards. There is so much information here. It's one thing to
have read Relax in to Stretch, or watch Forced Relaxation, but
to see Pavel troubleshoot people who are having the same
problems you are having, and fix them in minutes, is amazing. It
really is like you are there. If you put this on, and just go
along with the seminar, you will truly get the "next best thing
to being there" I have been over seas for the last 4 years, but
with a product this good, it brings unlock to me. This is not
just for the person trying to get a Russian split either, this
is for you, your wife, your mom and dad, your co workers who
complain of sore backs and necks all day, and your buddy who
quit playing soft ball because his knee and hip are killing him.
It's that good. My highest recommendations!
—Adam T Glass, SSgt, USAF - Okinawa, Japan
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 Corps Recruit
Depot San Diego.
At 21 years old I stood 5'8" and weighed in at a whopping 114
lbs. I was small, and I was weak. The good news is that being so
small meant I also had no endurance and could not run very fast.
Fortunately my father had raised me on a steady diet of films
such as 'They died with their boots on', 'March or die', and
other various films with the word 'die' in the title. What I
gleaned from this was that military men never quit, and you'll
know you have reached your limits if you suddenly find that you
are dead.
After boot camp the School of Infantry beckoned, where as one of
the smallest in my squad I was of course designated as the SAW
(squad automatic weapon) gunner. This is the height of training
with odd objects, as it doesn't get much more odd than hauling a
pack, full combat gear, and a SAW around the mountains of Camp
Pendleton, where of course we run just about everywhere. If you
are lucky you may even be saddled with a fifty caliber receiver
or barrel, a mortar tube, or M240G machine gun, all of which I
had the unique privilege of hauling around at one time or
another.
What I did not realize at the time was that I was already
filling a toolbox that I would return to again and again
throughout my life. I was engaged in highly functional training
that was going to prepare me for life in the Marine Corps
Infantry.
Fast forward to 2nd F.A.S.T. (Fleet Anti-Terrorism Security
Teams) Company in Yorktown, Virginia. If I thought that SOI had
tested my limits, I was wrong. I crossed paths with SEAL Team 4
on a regular basis at the Dam Neck ranges and the Chesapeake
Kill House and saw them a few times running around the base
dragging tires behind them. Every team, squad, etc. needs at
least one big bodybuilder guy to pull people out of holes, and
there he was with an extra big tire tied to his waist. There was
that tool-box again. Mental note: Running around dragging a tire
is probably good.
Again and again I came across the big bodybuilder guys. Every
once in a blue moon you met one who could actually perform (such
as the one in SEAL Team 4), but for the most part they would try
to scam out of unit PT, carry a bag of supplements out to the
field, and do other things that were not preparing them properly
for the coming storm. Once, one of these guys actually stood
post with no rounds in his magazines because they made his gear
too heavy. Seriously?
I saw this in Macedonia (south of the Kosovo border) as well.
Marines were clinging desperately to their bodybuilding routines
and supplements, trying not to lose weight. What they had lost
site of was the fact that when everything hit the fan, the enemy
was unlikely to engage them in a pose-down, or a bench-pressing
contest, and would have no respect for how 'huge' they had been
able to get. The only thing he is likely to understand goes by
the designation 5.56, and you are unlikely to be able to
accurately deliver that message if you are so exhausted dragging
your bulk around that you can't see straight.
What makes this mentality worse, is that when a gym was
unavailable, these types would simply stop working out. No
bodyweight routines, no kettlebells, nothing. I began to realize
even then that it wasn't just a matter of being physically
unfit, but of creating a mentality that simply did not mesh with
life as a combat soldier or marine.
I had taken my own endurance training seriously. I ran. I mean,
I RAN, up to 30, 40, and on occasions 50 miles a week. I ran in
PT gear, I ran in boots. I ran with a gas mask on. I wasn't even
that fast, but I could keep going damn near indefinitely. I also
ran my way straight into a jacked up right knee and a serious
case of shin-splints. No problem, I'll just bind my calves with
bandages and keep right on running. When it came to the humps
(hikes under full load) I was still getting killed. What I
didn't understand then was that while my endurance was great, my
posterior chain was lacking. What strengthens the posterior
chain?
Fast forward to kettlebell swings and snatches. In 2006 I
attended a workshop with Jason C. Brown RKC Team Leader that
re-filled my tool-box with kettlebells. My posterior chain
became far stronger, and I developed glutes you can sit your
beer on. More importantly, my instance of injury decreased to
zero. Prior to this I was doing 'bodybuilding' style isolation
training (albeit with some deadlifts and squats) and still
staying on my healthy diet of running, though down to a
manageable 15-20 miles a week. The problem was that I
consistently had little tweaks and injuries. I now understand
that this was due to training my body like a collection of
parts, as opposed to one piece. The kettlebells changed that.
In the beginning I didn't get into anything fancy, because it
just wasn't necessary. I would start off with some Turkish Get
Ups, and then relentlessly bang out swings.
Swing-swingety-swing-swing-swing, all day long. I would add in
some high jumping, but that was pretty much it. I stopped
running completely, because I just knew it wasn't necessary
anymore aside from specificity reasons.
A series of errors in judgment landed me in the California
National Guard. I was in the infantry… again. This time however
things were different. The posterior chain was strong, my
endurance was better than ever, and I was injury free. During
the run portion of the APFT I smoked 90% of the battalion (most
of whom were a decade younger than myself) despite the fact that
I had barely run a mile in the past year.
The troop surge came, and I was ordered to Camp Roberts, CA. I
went back into the toolbox and altered my program. A harness
plus a tire equals 3 miles of fun. At least two days a week I
would latch my tire on to my harness and drag it for about 3
miles. I figured out that it wasn't so much the weight of the
tire, as the surface that dictated how difficult the drag was.
The great thing about dragging a tire around is that you have to
get it home; so quitting isn't really an option.
Down at Camp Roberts I was so physically dominant that it would
have been funny but for the fact that we were engaged in a
business where your life can depend upon your fitness level.
Someone tried to make the case that I only had so much endurance
because I was small, at which point I promptly picked up a
265-pound soldier and threw him over my shoulders. Now people
started to listen more to what I was saying, and drink the
kook-aid I was serving. It was also hard to ignore the fact that
on the combat simulation courses while most of the soldiers were
breathing fire and trying to avoid passing out from exhaustion,
I was pulling off John Woo style shoulder rolls to make things
more interesting.
I used my downtime at Camp Roberts and Fort Dix (of which there
was quite a bit) to read through all of Pavel's books and start
working on pistols and one-armed push-ups (Naked Warrior for
example). I had dropped a sixteen kilogram kettlebell into my
seabag and consistently worked on my swings, snatches, and
Turkish Get Ups.
A torn tendon in my right hand ejected me from the surge and
back to civilian life. Looking back I know that if I had been
training my grip as much as I do now, that most likely would not
have happened. Score another for functional training.
These days I carry around a toolbox packed full of heavy tools.
The good news about carrying around such a heavy toolbox all the
time is that it makes you stronger. The bad news is that you can
be distracted by the many shiny tools and forget the well-worn
wrench and hammer that built your foundation.
Program design in regard to true combat conditioning is not an
equation that allows for guesswork, theory, or vanity.
Developing a program for a baseball player or a mixed martial
artist based upon a new theory you have, or to give him great
abs, or because you think you understand the game may only
result in fewer home runs hit, or the loss of a match. The
consequences to the Soldier, Sailor, Airman, or Marine of a
poorly conceived training program are much more dire.
I have often heard people say that it isn't that big a deal for
the average Soldier or Marine to have tip top conditioning, as
they aren't 'scaling walls' or doing 'spec-ops stuff'. This
reveals a serious misunderstanding of what the Infantry Soldier
and Marine go through day to day. Forget about jumping over
walls and kicking down doors, something as seemingly passive as
standing a twelve hour post wearing full combat gear in 120
degree heat while trying to stay alert is an endurance event
that would put a marathon runner to shame.
The tactical athlete engages in a contest where fitness is not a
luxury, but a necessity. PR's will be counted in enemy dead, and
second place is rewarded with a flag draped coffin. We know that
kettlebell training and other functional training methods are
what prepare our professional warriors most effectively for the
field, much more efficiently than bodybuilding or other vanity
based programs. A decade from now changes that are currently
being seeded throughout the military will reflect this truth.
Make sure that you are part of the solution, not part of the
problem.
Jordan Vezina RKC, CFT trains out of Girya in Palo Alto, CA with
Mark Reifkind Master RKC. Jordan is a five year Marine Corps
Infantry Veteran, former Bodyguard, and writer. Jordan is
available for individual training and workshops. His e-mail is
Jordan@averagetoelite.com
LOS ANGELES, CA For the rest of the 2008 Com. Dr. Mark Cheng, RKC Team Leader is
inviting firemen and law enforcement officers on active duty to
attend group kettlebell classes free of charge "to say "thank
you" to those who put their lives on the line for our safety on
a daily basis". sifu@chung-hua.com
ALBUQUERQUE, NM CK FMS screening and corrective drills. Nov 12. Com. Andrea Du
Cane, Master RKC. Contact Com. Heidi Rothenberg, RKC2.
heidi@firebellz.com
ALBUQUERQUE, NM Advanced KB drills and techniques. Nov 15. Com. Andrea Du Cane,
Master RKC. Contact Com. Heidi Rothenberg, RKC2.
heidi@firebellz.com
Congratulations to Com. Brad Gillingham on his 870 pound
deadlift at the IPF Master's Worlds, a Masters World Record!
Comrades, Beyond Bodybuilding has just been translated into
Italian and published in Italy.
Here is the latest BB testimonial:
Rated 10 out of 10
This book is absolutely amazing. As far as strength training
goes, since I got this book (over eighteen months ago), I have
not done a routine I found anywhere else. The principles,
programs, and advice given in it are the absolute top available.
As a personal trainer, this has also been an invaluable
resource. With this book, I have:
Increased my bench press by over 100lbs... and finally learnt
how to perform this movement properly
Increased my squat and deadlift by over 200lbs each
Increased my push-up max from a lame 25 to 76 in just six
weeks
Gained approximately 20lbs of lean body mass (note that this
was not my goal for the full eighteen months)
... Thank you once again, Com. Pavel, for an excellent product.
There is a joke about a Russian who wore shoes two sizes too
small. When he was asked about it, he would explain that his
life was miserable. The only thing he had to look forward to in
his day was coming home and taking off his tight shoes.
Com. Rickey Dale Crain is as strong as any Russian so he digs
tight shoes too. In his new book Xtreme Deadlifting he writes,
"The shoe should fit very snug and wrap around the foot. Never
wear a shoe too big. You don't want your foot moving or slipping
inside the shoe… A good [tight] shoe will gradually conform to
your foot and you will become used to the tightness (I actually
wear it so tight, it is to the point of being uncomfortable),
just as you would a power suit or power wraps. You can adjust
the tightness a bit by putting on two pairs of socks if need be.
Remember: tightness is the name of the game. The tighter you are
and/or feel, the better you will lift… And remember, "Friends
don't let friends wear Chuck Taylor's."
"[A] Zen saying goes something like this," writes Com. C.S.
Sloan, contributing editor for Ironman magazine, "When you walk,
just walk. When you sit, just sit. Do not wobble!" Martial
artists and Zen masters call it mindfulness. It means practicing
every moment of every day. And the only moment you have is this
moment, right now. There are a couple of ways to put this step
to practical use, depending on what kind of training program you
are using—or maybe what you're going to be using after reading
our first step. There's a real good chance that a whole
heapin' lot of you who are reading this need to be doing a
full-body workout. (I'm not going to get into all the reasons
for that here, just go read one of the articles on my website or
one of the many great articles here at Dragon Door.) If that's
the case, then I find that the biggest obstacle trainees have to
overcome with full-body workouts is anticipation of all the
exercises, sets, and reps they (perceive) they are going to have
to do.
"Let's say your program for the day calls for 5 sets of 5 on
squats, 5 sets of 3 on bench presses (followed by a back-off set
of 8 reps), and 6 sets of 2 on power cleans, followed by a few
sets of curls, dips, and calf raises as accessory work. Not a
bad little workout—the problem is just getting through it.
"The first thing you need to do is just squat. In fact, tell
yourself that the only exercise you have to do is the squat.
When you do the first set, just focus on that. One set follows
another (living entirely in the moment) and you're done with all
of the squats before you know it.
"Focusing on each set of each exercise—being in the now, and
only the now—makes the workout not only a lot easier than you
thought, but also a heck of a lot more enjoyable. In fact,
performing the workout might just become downright fun. Now, my
favorite way to apply this step goes something like this: pick
one exercise—and just one exercise—to train for the day. Pick
just one number of repetitions to use for each set. If you're
trying to build strength, then keep your reps really low: 1, 2,
or 3 reps works fine. If you're trying to pack on the muscle,
perform somewhere between 5 and 10 reps per set.
"Don't even count sets. Sets don't matter here. The only thing
that matters: each set every time that you do it. Followed by
another set. Then another. Then another. And so on. You
shouldn't even know how many sets you actually do. Just train
until you can't perform the prescribed number of repetitions.
Just train."
Comrades, I am proud to announce several RKC instructor
promotions.
Coms. Shaun Cairns, Jon Engum, Brad Nelson, Doug Nepodal, and
Will Williams are now Senior RKC instructors.
Coms. Cortez Hull, Dan John, Peter Lakatos, and Jeremy Layport
are our new RKC Team Leaders.
What a team!
Congratulations to Com. Dan John, RKC TL on winning the gold in
discus, silver in the hammer, and bronze in the shot at the US
Masters Championship! And a week later Com. Dan won the Highland
Games World Championship, the master's division!
Photo courtesy Dan John
"I haven't lost much ground since college (Utah State, Class of
1979)," comments Com. Dan. "One thing that I tell them is
kettlebells… The ROP workout from Enter the Kettlebell! might be
the single best throwing workout for guys like me I know."
Power by Pavel: "Russian Rest" Between Your Swings
A squad of Russian soldiers had been digging a ditch for hours.
Finally a young trooper made the mistake of asking the sergeant
when would they get to rest. "Throw the dirt farther; you will
get to rest longer while it is airborne," was the NCO's answer.
You should apply this bit of Russian military "wisdom" to your
kettlebell swings. If you don't get lazy on the top of your
swing, if you do make the point of popping the hips and cramping
the glutes, your kettlebell will get more air time before it
comes crashing down. Practice with hand-to-hand swings (see More
Russian Kettlebell Challenges) and later apply the same
technique to your one- or two-handed swings. This is what we
call "hard style swings".
Comrades, don't miss Advanced Russian Kettlebell, new DVD by
Com. Phil Ross, RKC2 and champion martial artist. It opens with
an excellent, innovative, yet rooted in traditional martial
arts, joint mobility section. Then Com. Phil delivers a tough
conditioning workout with a strong emphasis on 'rotational
power'. Enjoy the pain!
I want to thank Com. Prof. Tom Fahey for pointing the following
study out to me.
Mazzetti et al (2007) have compared the effects of slow and
explosive squats and discovered that the latter burned 13% more
calories during exercise and 7% more one hour after exercise.
The scientists have concluded that "by using explosive
contractions and moderate exercise intensity, experienced
recreational exercisers can increase their energy expenditure
during and after resistance exercise, and this could enhance
weight-loss adaptations."
It is no rocket science —by pulling harder on your kettlebell
you are working harder and thus burn more calories. If you want
to burn fat —go hard style! Learn how in Enter the Kettlebell!
Power to the People Deadlift Team Update
Applications for the AAU World's in Hampton, VA on November 8-9
are now available:
http://www.aausports.org/
"The lats are so crucial for a proper kettlebell press," writes
Com. Tim Anderson, RKC2. "Learning how to tighten the lats and
use them to push up the kettlebell will allow you to press some
serious weight. It will also help protect your shoulders from
injury…" Read the whole "latitude" article.
FORT COLLINS, CO Com. Ricardo A. Nieves, M.D., FAAPMR, RKC2 has relocated his
practice to Colorado. He is the Team Physician for USA Judo and
a 3rd degree (SAN DAN) in Judo. rico007ltk@yahoo.com
RIDJEWOOD, NJ KB workshop, all levels are welcome. Sep 28. Com. Steve Freides,
RKC2. steve@kbnj.com
FT. BRAGG, NORTH CAROLINA Senior RKC Com. Sara Cheatham is now putting a hurt on an
unsuspecting population of North Carolina.
saracheatham@hotmail.com
ALLENTOWN, PA KB power and strength workshop. Sep 27. Com. Donnie Thompson,
RKC, the owner of the world's highest powerlifting total.
don.thompson@DoctorsCare.com
Comrades, I am honored to announce that Coms. Kenneth Jay and
Mark Reifkind have just joined our elite Master RKC team!
We are now offering in-house RKC certifications led by Master
RKCs to various organizations. If you would like to host one,
please contact Com. John Du Cane, jducane@dragondoor.com.
Power by Pavel: the Muscle Clean
Since my karate days I have always been prejudiced in favor of
the lats and biased against the traps. After all, the lats
"connect" the body's mass to the punch and the traps… well, they
are only good for having your sparring partner break wooden
boards against in an exhibition. You might find clips of this
type of Russian paratroopers' amusement online. As the folk
saying goes, "Russian leisure, the cruelest and most pointless
in the world!"
Of course, if you are a wrestler or an MMA fighter —I don't need
to preach to the weightlifting choir —eventually you will have
to bring your traps up to speed. I believe this should not be
done too soon in the athlete's career; learn to use your hips
and lats first. When a powerful hip effort and lat linkage is
called for, a beginner will tense his traps and pull with his
lower back instead.
A great drill for building a manly set of traps is what
weightlifters call the "muscle clean", or the clean with no knee
dip whatsoever on the top. As a kettlebell lifter you have been
doing that anyway, now you will do it straight up from the
ground or from a dead hang, like a weightlifter. Without a
backswing and thus with less help from the powerful hips the
trapezius will have to violently contract to elevate the
kettlebells or the barbell. As usual, don't lean back and
don't rebend the knees! If you are, the weight is too heavy.
Marty Gallagher has a great success story of the no-dip clean.
He started weightlifting at the age of twelve when his tough
Irish father bought the boy his first barbell set. Marty learned
how to weightlift from photos in Strength& Health. Until his
first meet he had had been under the impression that the clean
had to be completed in one movement, with no knee dip
whatsoever. As a result of this fortunate mistake he developed a
killer pull with a full extension and a gorilla set of traps.
Adding a dip on top of that solid pull was a piece of cake. At
the age of seventeen Marty would win his first National Teen
title in weightlifting and set an national junior record in the
Olympic press with 260 @ 198.
My belief is, most comrades could get a decent clean if they
followed into Gallagher's footsteps. The muscle clean also cures
the reverse curlers. Here is Marty's account of teaching this
move to a fellow powerlifter. "The single biggest mistake I see
is they all want to 'reverse curl' the poundage. I have been
working with Chuck on this and its a hell-of-a-hard habit to
break you must pull up the torso keeping the elbows above the
bar as the bar moves up in a straight line —don't even think
about snapping the wrist over until the bar passes the solar
plexus —done properly the accidental clean FORCES the user to
develop SPEED —without speed and velocity the no-knee dip clean
devolves into that ridiculous exercise, the upright row. I like
what iron mentor Bill Starr says; (and I paraphrase) "Unless you
develop upward bar speed, the moment you stop pulling the bar
will drop like a guillotine." I love that. Chuck was
"deadlifting" cleans and was having a hell of a time until I
took him outside with a 135 pound barbell. I made him pull it,
and pull it, and pull it —I told him to pull it as fast as he
could and then let go of the barbell —did the bar continue
upward? or did it simply drop to the dirt? After 30 minutes he
was able to generate the requisite speed to keep the bar moving
upward after he let go. We went back inside and started fresh.
He said, "Oh, this is a totally different exercise!" That's
right, Chuck, these aren't "extended deadlifts" these are
"velocity pulls".
Marty likes doing the first muscle clean from the platform and
the rest of the reps from hang. If you choose to do it Marty's
way with kettlebells, remember that you can't decelerate falling
KBs with your knees as you could a barbell. Make sure that your
arms are completely straight —tense the triceps to make sure
—and your alignment is perfect at the moment of the low catch.
The heels are planted, the hips loaded, the abs braced. The
kettlebells must be dropped in such a way that they are
precisely over the line crossing the middle of your feet.
Barbell or kettlebells, shoot for the goal Marty has set up for
you —muscle clean your bodyweight for three reps. "To get good
at power cleans requires we fuse tremendous power with quick
precision."
When it comes to building strength, muscle, and power, Com.
Marty Gallagher is as smart as they get. Please read my foreword
to Purposefully Primitive, an incredible new "novel of
strength" by my mentor.
MARINA DEL REY, CA KBs and corrective exercise workshop. Aug 30. Coms. Dr. Mark
Cheng, RKC TL & John Spezzano, RKC. sifu@chung-hua.com
RANCHO BERNARDO, EAST SAN DIEGO COUNTY, CA Beginner KB workshop. Aug 24. Com. Robert Budd, RKCII.
Robert@bamfitnessreno.com
OAHU, HI Com. Justin Garfield, RKC will be coming to the island every six
weeks and offering for private and semiprivate training and
workshops. trusty0311@yahoo.com
Congratulations to Team Engum on winning eight medals, three
gold, two silver, and three bronze, at the US Taekwondo
Nationals! Com. Jon Engum is an RKC Team Leader who owns a TKD
school in Brainerd, MN. You can find him and other top notch RKC
certified kettlebell instructors in our instructor directory.
Power by Pavel: Wrestling Strength
"The Russian wrestlers use… Olympic lifts, kettlebells, and
bodyweight exercises," writes Yuri Verkhoshansky. "They use a
lot specific strength exercises with machines build specifically
for them."
Not leg extension machines and similar nonsense, of course, but
specialized devices similar to the barrel and band rig Com.
Kenneth Jay, Senior RKC has devised for Com. Mark Madsen, RKC,
the favorite to win his class in Greco-Roman wrestling in
Bejing. Watch a clip of Mark's strength training:
I urge you to learn more about the innovative training
techniques by Com. Kenneth Jay, Senior RKC, researcher at the
University of Copenhagen, and strength coach to several Danish
Olympic teams from his DVD Advanced Strength Strategies.
Kettlebells for Maxing Military Physical Fitness Tests
by TSgt Philip Davis, RKC
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 Base, Japan. I
received my RKC in October of 2007. I lifted weights
(bodybuilding style) for 6 years (from 18-24) until I discovered
kettlebells and have used kettlebells as my main training tool
since June of 2005. I do utilize my drag sled, heavy sandbag,
bodyweight drills, heavy bag work, and barbell work as well but,
no matter what program I'm on, KBs take up at least 75% of my
training time.
Best lifts:
SSST (snatches in 10 min with a 24kg KB) —242
UST (snatches in 10 min with a 32kg KB) —202
5:00 32kg Snatch- 114 reps (performed at Sep 2007 TSC in La Jolla)
Deadlift (no equipment, just chalk) —485
If you're in the military and are tired of continuously
performing poorly on your PT test then I have the solution to
your problem. I am a Technical Sergeant in the U.S. Air Force.
Once a year we are required to perform a physical fitness test
consisting of 1 minute of pushups, 1 minute of sit-ups, and a
mile and a half run. This test is designed to test
cardiovascular endurance (run), muscular strength (pushups), and
core strength (sit-ups). Supposedly, this test evaluates if a
soldier is mission ready for combat operations. If an individual
is able to perform well on these tests then he or she is
theoretically ready for whatever may come their way during the
heat of the battle. The Army, Navy, and the Marines have similar
methods for testing their soldiers although the Marines are
slowly beginning to realize the error of their ways.
I question the relevancy of these fitness standards adopted by
our military. These tests are not a true measure of combat
readiness. Being a good runner doesn't mean you will be able to
drag your 190 pound friend 300 yards to safety. Being able to
complete 60 pushups in a minute doesn't mean you will have the
strength and endurance to offload 20 tons of ammunition while
wearing 70 pounds of body armor in 120-degree sun. Sit-ups are
about as useful as a hole in the head yet the military still
deems it an appropriate means of testing its troops. That being
said, the methods that people use to train for these tests are
not preparing them for combat operations. The past few years
have made it painfully obvious that the traditional type of
training used by the majority of our armed forces is not
adequate to prepare our forces for the dangers they must face.
Soldiers, Sailors, Airmen, and Marines have trouble meeting PT
standards because their method of training is useless and
sometimes even counterproductive. Since I began training with
kettlebells I have easily maxed out every military PT test I
have taken. I never train for the events specifically yet I
easily outperform my fellow soldiers. The only times I run or do
traditional pushups or sit-ups is during the PT tests yet I
perform above my peers in all these categories while they train
specifically for these events. The reason for this is not
because I'm genetically gifted or that I have a better work
ethic than my friends. The difference between me and them is
simple……kettlebell training is superior to what they are doing
and the proof is in the numbers. Let me explain.
No other single tool can provide the necessary training stimulus
required for military personnel than the Russian kettlebell. For
the first 6 years of my military career I trained the same way
as all my peers. I would lift weights 5-6 days a week for at
least an hour. I had my "chest and tris day", my "back and bis
day", my "shoulders and calves day" and the eternally dreaded
"leg day". I would do some "cardio" in the morning three times a
week on the tread or elliptical machine for 30-45 minutes. I
would also go for long runs about twice a week. On top of that I
would do at least 20 minutes of "abs" at least 5 days a week. On
any given week I would spend approximately 12 hours training.
Does this sound familiar to anyone? Now that I have discovered
kettlebells I train approximately 5 hours a week yet my PT
scores are way better now than they were 5 years ago. It's not
that I lacked motivation or had a poor work ethic either. I
never missed a workout and trained with an intensity level that
matched or exceeded most of the guys in the gym. The missing
element was knowledge, which is what I hope to impart to those
reading this article.
What is being evaluated during your PT test? It's not how fast
you can run or how many pushups or crunches you can do although
that's what the numbers say. Your ability to withstand short,
intense bouts of energy is what is being evaluated during your
PT tests. You don't have to be a good runner in order to record
a fast time on the test but you must be well conditioned and be
able to perform all out for 8-12 minutes. You can train with
kettlebells in such a manner that is almost custom made for the
PT test without ever performing any of the required drills. Core
strength and muscular endurance are a byproduct of kettlebell
training. There is no need to do abs multiple times a week, you
will get massive amounts of core strength from proper KB
training. If you're concerned with the pushup portion of the
test, throw in some ballistic type crossover pushups towards the
end of your workout and maybe some bottoms up pushups in order
to teach your body how to create tension in the appropriate
muscle groups. Most people have problems with the run because
they can't breathe. They are unconditioned and doing
"cardio" 4 times a week just doesn't work. Instead, multiple
sets of swings or snatches with brief rest periods will do more
your conditioning in 20 minutes than an hour on the stationary
bike ever will.
Refer to the sample routine below, which you can adjust to your
own fitness and strength levels. Monday and Thursday are for
strength with Tuesday and Friday reserved for conditioning.
Wednesday is set aside for recovery while Saturday is meant to
be a fun day. You could do anything you desire on Saturday such
as play basketball, go mountain climbing, surf and swim in the
ocean all day, take your dog for a walk in the woods, whatever
your heart desires. If you wish to hone your kettlebell skills
and work on a movement you're not comfortable with (ex: bent
press, renegade row), by all means go ahead, just don't go
crazy. Wednesday and Saturday are meant for your body to recover
so nothing excessive whatever you decide to do. None of these
workouts should take you any longer than 45 minutes, hence the 5
hours weekly training.
If you can produce the type of a workload below I promise you
will be among the elite in your chosen branch of service. This
routine, or something similar, will provide you with strength
and endurance that will put you head and shoulders above your
peers and will leave you wondering why the military sets its PT
standards so low. You should enjoy life. Spending 12+ hours a
week in the gym seems kind of pointless when you could cut that
training time down to 5 hours and still have time to do the
things you enjoy while maintaining a level of unrivaled strength
and fitness. Whether you're in the military trying to ace that
test or a stay at home mom trying to keep up with your kids,
kettlebells are the answer.
Sample Military PT Training Program
Monday- [Double 32kg LC C&P- 4 reps w/ Double Beast SLDL- 5 reps] x 5
[Double Bulldog Windmill- 5 reps (l,r) w/ Double 32kg Squat- 5 reps] x 5
Finish with Single 32kg Bottoms up Pushups- 10 reps x 5 sets
Tuesday- SSST- rest 1 minute
Double 24kg Guard attack- 10 reps x 10 sets w/ :30 break
32kg DARC Swing- 50 reps x 10 sets w/ :30 break
Finish with 24kg Crossover Pushup- 5-2cnt reps x 10
Wednesday- Juggle 16kg — 20kg kettlebell for 20-30 minutes
Thursday- [Double Bulldog Dead Clean- 5 reps w/ Bulldog Press- 3 reps (l, r)] x 5
[Bulldog TGU- 3 reps (l,r) w/ Double Bulldog Swings- 20 reps] x 5
Finish with Double 24kg Bottoms up Pushups- 10 reps x 5 sets
Friday- [24kg Snatch ladder (2,4,6,8,10) w/ Burpees- 25 reps] x 10
Double 32kg Jump Squat- 10 reps x 10 sets w/ :30 rest
Finish with Clap Pushups- 10 reps x 10 sets
Comrade, if you liked More Russian Kettlebell Challenges, you
will enjoy Full Body Kettlebell Power: Beyond the Basics by Com.
David Whitley, Senior RKC. A strong presentation of advanced
kettlebell exercises, which seamlessly blends strength,
conditioning and flexibility. The 'Hold My Beer and Watch This'
section alone is worth the price of admission. Dave's truck-like
strength and size blends with a kid-like flexibility that is
rare and inspiring.
During the time I was training PTTP, I really got interested in
this kettlebell business. Was it hype? It sure did sound like
it. A 20-30 minute workouts that would make me stronger, faster,
fitter, leaner, flexible and replace my current need for a huge
weight room?
Well, you can only look at this thing for so long before you
either commit to it or walk away. In February of 2006 I ordered
my first sets of kettlebells, two 36's, two 53's and two 62's (I
don't play around, when I try it I jump in). My 53 arrived with
in 10 days.
Words cannot describe how humbled I was by this "cannon ball
with a handle" First of all, I thought I had some lungs and
wind-I could run 2 miles in about 12 1/2 minutes. Swings reduced
me to a sweaty crumbled mess in minutes. I "knew" I was strong,
I had done seated presses with 75's for reps —Why was this 53lb
ball so hard to press?
I knew I had found a gold mine. I ordered all of the DVDs DD
carried, all the books. I bugged everyone who would listen on
the forum. Night after night in the humid Okinawa summer I
swung, hoisted, threw, and pressed these weights. Things started
to change.
My shoulders density increased to a massive degree, my lower
back NO LONGER HURT. My abs felt stronger than ever. My runs
felt great. I slept like a rock, and felt energetic all day at
work. At that time my job was in a warehouse moving crap all
day. I could not get tired, loading and unloading containers,
moving boxes, all in 95-100 degree weather with full humidity.
My whole out look towards training was changing. Why cared if
you can lift this or that once? Let's lift this bell for the
next 10 minutes and see where you are after that. I began to tap
the most elusive form of Strength—Strength-Endurance the ability
to generate force over and over. The kind of strength that wins
championship games, and decides who lives and who dies in
combat. I learned looking a certain way meant NOTHING, life is a
performance based test. Finally I found a way to pass.
By mid-summer I was throwing a 72 and 88 bell around fairly
well. The base had a strongman competition at the fitness
center. I entered the heavy weight class, as the lightest man in
the division (208lbs than) my endurance and core strength
allowed me to dominate.
At the end of 2006 I was slated to return to the desert. This
time I knew what I was lugging back over there-5 bags of gear
and a rucksack with a 28kg bell. The 34 days of training at Fort
Bliss flew by as I snatched and jerked that bell every night.
My tour was going great —working the bell every night in the
heat allowed me to acclimatize with in 5 days. My body armor
felt light despite it weighing 70lbs.
In December of 2006 I decided to try my hand at the classic
strength feat of steel bending. I ordered a nail bag from Iron
Mind and waited.
Obviously years of wrist work came through for me, but more so
was the massive core power of the breathing techniques Comrade
Pavel taught me. My shoulders were strong and mobile, allowing
me to easily master the major bending techniques. I understood
irradiation and already knew how to load my lats and push from
them because of thousands of reps in the standing clean and
press. My hands were strong and conditioned-snatches played
their part.
With in one year I had bent the Red Nail™, pressed the Beast
and put up my 200 snatches in the SSST. But what is really
important is what happened to me outside of the training.
I learned I am a great trainer, and I have the ability to teach
others. I learned I have more patience than I first thought. I
learned the satisfaction of following through goals-that
sticking to the program will always take you farther than any
silly "muscle confusion" program you will find in the latest
fitness magazine. I learned real fitness does not need 2 million
dollars worth of machine, 500 dollars in supplements and the
approval of some juiced body builder.
Two years of Hard-style: I have found true self-respect. I have
earned the respect of top trainers with my knowledge discipline
and focus. I have climbed the ladder of the bending world, and
earned my place as a strong short bender. As I have transitioned
to Old time Strongman work —I have easily learned new feats of
power. Snapping wrenches, tearing cards, breaking chains —it all
started right back at an investment of buying a book from a man
who truly wants to see people grow strong.
As I transition to the civilian world and leave my stripes
behind, I now have my mind set to be a personal trainer and help
others learn to find their best selves. I will become one of the
top strongmen in the world, best short benders in the world. It
all started right here —Hard-style, kettlebells, Pavel and his
RKC's.
This is my story, and I hope it helps you find your way.
Download your FREE Hard-style PDF
and see how strong you can get.
Power by Pavel: Breathing for Hard Style Kettlebell Pulls
In the last issue of this newsletter (see the archives) I
explained the similarity between kettlebell swings and snatches
done with maximal acceleration on the way down and up and
plyometrics. Make sure you breathe correctly to get the most
benefit out of this type of training and to do it safely. From
Supertraining:
"Correct breathing is important during plyometric training. It
is vital that the athlete holds the breath during the
amortization and early propulsion phase to stabilize the body,
offer pneumatic shock absorption and to increase the rebound
force. Forced exhalation should accompany the remainder of the
propulsion phase."
Com. Bill Fox applies the concept of tactical periodization to
the training of any Comrade whose lifestyle defies planning in
desk jockey daddy periodization.
Russian Kettlebell Invasion
Boston Globe.
CARMEL VALLEY, CA KB conditioning classes. Tuesdays & Thursdays. Coms. RKC TLs
Yoanna & Franz Snideman. revoinfo@revolutionlajolla.com
ENCINITAS, CA Com. Robert Budd, RKC has moved from Nevada to terrorize this
peaceful California beach town. He and Com. Carolyn Brumfield,
RKC2 teach ongoing KB classes. robert@bamfitnessreno.com.
WASHINGTON, DC KB Level 1 workshop. June 21. Com. Marvin King, RKC2.
mjk@kettlebelltalk.com
SHERMAN OAKS, CA Level 1 KB seminar. July 10. Com. Justin Garfield, RKC.
trusty0311@yahoo.com
COTTAGE GROVE, MN "Kettlebells for Athlete" 10 session camp for high school
athletes. July 22- Aug 21. joe@pavelfitness.com
ST. PAUL, MN CK-FMS (Certified Kettlebell-Functional Movement Specialist)
instructor certification course by Coms. Gray Cook, RKC and
Brett Jones, Master RKC. Aug 8-10.
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 to lift very
heavy weights in the drills I did work, I was, in fact,
de-conditioned, inflexible and had very little strength skill. I
started to train a lot more with Pavel's methods from the book,
and transitioned to "Dinosaur Training" by Brooks Kubik. I felt
I was moving in the right direction. Over the next 4 years I
worked very hard on odd objects and grip training, but still
felt I was missing out on a lot of information.
I was training to the point of vomiting, carrying sandbags for
half a mile, heavy bench work. My body weight jumped up to 225.
I also picked up a fairly uncomfortable ache in my lower back. I
chalked that up to "part of the life" and tried to truck on. By
Sep 2004 I had to drop a lot of training and take several months
off. During this time I spent a lot of time on the Internet
learning and studying. I quickly found my way to the Dragondoor
forum. I read and marveled at the power of men who were 30-75
pound lighter than me and the things they could do.
I purchased Power to the People! (PTTP), and learned more in one
evening reading than I had accumulated in 6 years of trial and
error training. No longer was I being told "Do this" because
some one else did it, I was being told "Do this-it will work and
here is why" Within 7 months of PTTP I was up to a 585 deadlift
and 165 pound Turkish get-up. I came home from Iraq at 230 lbs
with an 18-inch neck. I looked completely different…
"There is a problem of muscle loss as we get older. I have
studied the 40-80 year old lifter for sometime now, as we have
trained many of these in the past 15-20 years. (and as I and my
brother are one)......I have made some observations that I would
like to pass along. The older you get the lower your reps will
become (out of necessity), mainly because of the irritation of
the joints (i.e. arthritis, etc.). Secondly as you age you lose
muscle mass (because of lighter training due to injury, recovery
abilities by the body or other reasons) and it is very difficult
to get it back (if you can get it back at all). Up to that age
you can get by on periodically going light or taking a short
rest. As an older athlete you cannot do this and expect to
recover fully. I noticed in my father, both by observation and
by what he had told me, (which confirms it) that you need to
keep your weight at no less than 65%-75% of max (at a minimum)
most of the time (UNLESS you are injured or recovering from an
injury). When we were younger we could recycle and drop to 50%
and start back up again with no ill effects. At an older age
there would be a more permanent muscle loss than normal. So, for
the older lifter it is better to do lower reps and higher
weight, as much as possible with shorter mini-cycles. Never
going below 65%-75% unless it is for rehab purposes.....Also
never try to keep it above 85-90% for extended lengths of
time...to avoid overtraining...which is easier to do also as you
age.....My father primarily did singles/doubles and/or triples,
never any higher. If the weight drops too low due to higher
reps, too much muscle mass will be lost, (much of which cannot
be recovered). As I get older I am seeing the same thing occur.
Remember, keep the weight up, get your rest from less sets not
less weight."
Congratulations to Com. Richard Travis on winning his first
Pan-American gold medal in BJJ! The fighter he defeated to win
his title has had a Rickson Gracie black for twelve years;
Richard has been a black belt for only a year. Speaks his S&C
coach, also a BJJ champ, Com. Jeff Semonick, RKC: "He
incorporated the kettlebell techniques into his gym routine,
stating that it gave him the edge needed for success."
Power by Pavel: "Actively Accelerated Ballistics"
The late Dr. Mel Siff mentioned actively accelerated ballistics
as one of the training modalities. "Instead of lowering the
[weight] slowly or allowing it to drop under gravitational
acceleration, deliberately pull the [weight] downwards as fast
as you can, stop the downward motion at a suitable point before
the end of the movement and as rapidly as you can, try to
accelerate the [weight] upwards into a powerful concentric
movement."
Which is an exact description of the "hike pass" followed by an
explosive lift in the hard style swing. To learn how to lift
kettlebells in a manner which will make you explosive, Enter the
Kettlebell!
Workshops by Pavel
FLORENCE, ITALY Power by Pavel workshop: kettlebells, bodyweight drills,
stretching. Taught in English. May 17-18. Contact Com. Sandro
Ciccarell, Sandro@olympian.it
A letter from Com. Timm MacDonell, Calvary Chapel Murrieta:
I have served as strength and conditioning coach, football
coach, and track and field coach for the past 10 years at a
small private high school in Southern California. I have
certified thru NSCA and USA Weightlifting. During my time here
we have been fortunate to have several outstanding athletes. 5
state or American record holders with USPF powerlifting and one
world record holder in the deadlift.
… I have learned what I could about Kettlebell training through
videos… After attending a workshop with Pavel I began
incorporating Kettlebell basics into our daily workouts. In the
course of 6 weeks we have seen some amazing results. Deadlifts
went up between 15-25 lbs. and some of our larger athletes
(220lbs +) can now jump onto our 30" and 36" boxes. Our program
is ending a hypertrophy phase so power is not an emphasis. These
results would be understandable during our power phase. To see
them now is new to me. We are currently meeting with other
coaches on our campus to get Kettlebells involved in all of our
sports teams. Can't wait to see the results.
Comrade, the Functional Movement Screen&trade by Com. Gray Cook is
an outstanding system for making an athlete resilient —both NFL
teams in the last Super Bowl were FMS clients —and a perfect
compliment to the RKC. I am proud to announce the new Dragon
Door certification, CK-FMS (Certified Kettlebell-Functional
Movement Specialist) by Coms. Gray Cook, RKC and Brett Jones,
Master RKC. See you in St. Paul, MN on Aug 8-10. Learn more
about this cutting edge program
Power by Pavel: McGill on Kettlebells
World's premier spine biomechanist Prof. Stuart McGill lists the
following kettlebell benefits:
"Steering strength" from drills like the bottom up get-up.
Balanced development of strength. Kettlebell exercises reveal
your weaknesses —grip, hips, etc. —and fix them.
The lateral component offers a unique challenge for the
obliques and the QL —very healthy for your back.
The ability to train "kime" or karate style focus of
explosive effort with exercises like the hard style swing.
Photo courtesy Prof. Stuart McGill's Spine Biomechanics Lab at
the University of Waterloo, Canada
FLORENCE, ITALY Power by Pavel workshop: kettlebells, bodyweight drills,
stretching. Taught in English. May 17-18. Contact Com. Sandro
Ciccarell, Sandro@olympian.it
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 that they could get me a medical
retirement (disability) from the Phoenix Fire Department because
my back was in such bad shape. This was after a 2001 back
surgery.
I had been on the Phoenix Fire Department for 18 years at that
time. In 1997 I retired from USAF after 21 years of service (6
years active + 15 years reserves) as a Pararescueman. With the
two careers I have the bumps and bruises to go with the job, but
to be an active guy and to hear the words "medical disability"
did not set well with me.
I thought I would just have to live the rest of my life in pain
but wanted to get back to an active life. I had tried everything
from A-Z. I spent a lot of time and money to get my back healed.
And still, I was in pain 24/7.
A friend of mine called and told me about an article written by
a fellow USAF Pararescueman, Nate Morrison on how to combine
strength and endurance with something called a kettlebell. This
was something that I thought I could use. I ordered the book and
a kettlebell. After reading the book and practicing for a week,
I still remember my first full workout. In 45 minutes I was
drenched in sweat looking at this cannonball with a handle
thinking 'that was an odd way to workout, but man what a
workout!'. In the next couple of weeks my back was in a lot less
pain. I felt I was much more flexible, getting stronger and my
cardio was being challenged. In the morning I did not feel like
the tin man. All of this made me think —"it's got to be the
kettlebells".
On our annual Fire Department physical I did better on the
treadmill just using kettlebells as my cardio workout than I had
in previous years when I actually trained on the treadmill. That
year I also was able to dead lift 452 lbs (I weigh 210 lbs). The
previous year I was not even able to perform the dead lift due
to back pain. "It's got to be the kettlebells".
For the last 5 years I have competed in the local sprint
triathlon. I have better times using the kettlebells as my
primary workout tool than I did when I trained in all three
events.
In 2003 I left the Power to the People! book lying around with
Pavel and his bear chest on the cover. My wife of 20 years
looked at it and said, "that's the kind of body that I like".
(Thanks, Pavel). Recently in 2007, she told me that I have a
better body now then when we got married. "It's got to be the
kettlebells"
In 2006, after being retired from Pararescue for 10 years, I
decided to rejoin (at 48 years old). The physical test was held
at Davis Monthan AFB in Tucson AZ. The temperature that day
reached 102. Ten guys tried out - most in their 20's,
ex-military and in good shape. We ran 3 miles, did calisthenics,
and swam 1500 meters. I was amazed that I was the first out of
the pool by one full lap and quickly recovered. There was no
doubt that the kettlebells prepared me for that and the extra
special 4 hours of hell that came next. "It's got to be the
kettlebells." I passed and was offered a position but a sinus
condition (previous sinus surgery due to a tumor) prevented me
from accepting. Bummer.
My wife and 4 children all use kettlebells and are active in
sports. They realize that this truly is a total gym in one hand
and it prepares you for any sport. They have been told several
times that they are some of the strongest and well conditioned
kids that the coaches have ever coached. My 18 year old son just
requested kettlebells to be sent to him at the Air Force Academy
because he missed using them. They will have their success
stories too.
By September 2006 I became a RKC Instructor, had a great time,
met Pavel and other great people. I have spent hundreds of hours
training mostly firefighters with great success. They have
realized the many benefits of kettlebell training. The Phoenix
Fire Department has ordered over 100 kettlebells plan on
ordering more due to increased demand. Other Arizona Fire
Departments are requesting my assistance with kettlebell
training.
In June 2007 I faced one of my greatest fears: public speaking.
I was asked to speak at a general session at the Phoenix Fire
Department's Health, Fitness and Safety Symposium. There were
about 500 people with 1000 eyes staring at me holding my cannon
ball with a handle. The firefighters present were from all over
the United States and other countries. What a great feeling to
conquer that fear. We received great remarks and generated a lot
of interest with the kettlebell session.
I have gotten my active life back and am pain free, because as
you know.....
"it's got to be the kettlebells!"
Congratulations to Com. Randy Hauer, RKC Team Leader, on winning
a bronze medal at the USA Weightlifting Masters National
Championship!
Power by Pavel: Instantly Up Your Bodyweight Pistol Strength
Descend into the pistol with your palms facing down. The moment
you start driving up, extend your wrists and fingers. In other
words, tilt your palms back and lift your fingers while pushing
forward with your triceps. Do it with tension.
The technique works because the pistol is an exercise in
extension and all of your extensor muscles are hooked up to the
same loop.
Learn more state of the art instant strength techniques from The
Naked Warrior.
FLORENCE, ITALY Power by Pavel workshop: kettlebells, bodyweight drills,
stretching. Taught in English. May 17-18. Contact Com. Sandro
Ciccarell, Sandro@olympian.it
Comrade, by popular demand we are introducing a 36kg/79lb.
kettlebell. As you expect, top quality, made in the USA. Order
before April 11 and get a special, one-time introductory price.
Power by Pavel: Free Style Cycling for Muscles and Strength
"Strictly speaking, I am not using periodization (cycles of
programmed change)," writes Com. Clarence Bass in his inspiring
new book Great Expectations (available from www.cbass.com).
"But I am in a sense, because… I back off in reps or weight when
I get ahead of myself or encountering a sticking point. I try to
never fail. I know when I can't do another rep in good form, and
stop. If I'm not able to increase for several workouts in a row,
I usually reduce the resistance and start up again… You might
call what I'm doing free style periodization. I always keep in
mind Bill Pearl's sage advice to save a little for next time. If
I can't go up in resistance, I retreat in preparation for
another slow build-up. Planning for success always works. It
sure beats repeated failure…"
Powerlifting superstar Mike Bridges followed a similar approach.
Once a week he would work up to a very heavy DL single, e.g.
225x5, 315x3, 555x1, 790x1. Next week he would try 795. Whether
he made it or not, he gave 795 or even 800 another shot next
week. But if he failed two weeks in a row he "backed up" to 750
and worked back up. Needless to say, most athletes would need to
recycle much lighter than inhuman Bridges' 95%.
Learn more about periodization of strength training in the
"Periodization demystified" chapter of Beyond Bodybuilding. Here
is what experts have to say about this book:
"Every aspect of training is covered in Pavel's Beyond
Bodybuilding from flexibility to all types of strength
development, U.S.M.C. training, R.K.C. training tips from many
of the greatest strength experts around the world, plus a
glossary of exercises to fit everyone's needs. I salute Pavel
and Beyond Bodybuilding."
—LOUIE SIMMONS, Westside Barbell
"Congratulations! You have done it again Pavel. Beyond
Bodybuilding is a treasure chest of strength training secrets. I
love reading your stuff. Your books are never a rehashed...
dashed out... serving of the same old thing or even close to it.
It's truly 'arm pit soaking', exciting stuff. You are a credit
to the game Pavel. I am better for having known you."
—LARRY SCOTT, Author of Loaded Guns,
former Mr. America, Mr. Universe and the first Mr. Olympia
FLORENCE, ITALY Power by Pavel workshop: kettlebells, bodyweight drills,
stretching. Taught in English. May 17-18. Contact Com. Sandro
Ciccarell, Sandro@olympian.it
A study at Georgetown University compared kettlebell and
dumbbell snatches:
Erector Spinae Electromyographical Analysis of Unilateral
Dumbbell and Kettle Bell Snatch
C.M. Proulx, C.R. Sharrock, J. Smith, W. Catron, J. Seale,
Kinesiology and Health Studies, Georgetown College, Georgetown,
KY.
Kettle bells (KB) have become increasing popular in conditioning
programs. Because the KB has a handle outside the center, the
rotational moment through a range of motion may result in a
greater correction to maintain the same position as compared to
a dumbbell (DB). PURPOSE: To determine if there is a difference
in peak activity of the contralateral posterior torso
musculature, erector spinae, between a dumbbell and kettle bell
of the same resistance in a unilateral power snatch. METHODS:
Ten male intercollegiate football athletes volunteered to
participate in the study. All subjects were familiar with the
use of the two implements being tested, as well as the
unilateral power snatch. Each subject performed three
repetitions of a submaximal power snatch using both the kettle
bell and dumbbell of the same resistance. Subjects used their
dominant hand and peak (p-p) surface EMG was collected on the
contralateral erector spinae. The two implements were compared
using a dependent-test of the average across the three
repetitions of each subject. RESULTS: There was a significant
difference (p = 0.02) between the DB and KB with mean EMG for DB
and KB were 2.473 mV (SD 0.759) and 3.613 mV (SD 1.196),
respectively. CONCLUSION: There was greater activation of the
contralateral erector spinae in the unilateral kettle bell
snatch. PRACTICAL APPLICATION: This information may provide
another mode of training variability.
Com. Taikei Matsushita, RKC has been profiled in Ironman Japan:
Comrade, although I do not teach stretching instructor courses,
these two gentlemen have mastered the material so well that I
have no hesitation recommending their stretching seminars.
I've been a practicing martial artist for 30 years. I ordered
this seminar hoping that it would facilitate my recovery from
injury and help restore my lost flexibility. It taught me safe
and mechanically correct assessment and training methods that
none of my six previous martial arts teachers ever touched on. I
experienced immediate improvement from my first training
session. Now I can pass on this information to my students and
hopefully they won't have to suffer like I have. I give this
seminar my highest recommendation.
Power by Pavel: Russian Powerlifter on Stretching for Strength
Alexander Faleev, Master of Sports stresses that you must wrap
up each powerlifting workout with static stretches. “The
benefits of stretching are enormous. Stretching can increase
your strength by 10%. It is a lot.” The man explains that
“when you lift a weight your muscles contract. And after the
workout the muscles remain contracted for some time. The
following restoration of the muscles’ length is what recovery
is. Until the muscle has restored its length, it has not
recovered. Hence he who does not stretch his muscles slows down
the recuperation process and retards his gains.” Besides,
“…tension and relaxation are the two sides of the same medal...
If the muscle forgets how to lengthen, it will contract more
poorly. And that is stagnation of strength.”
I have written elsewhere why toe touch stretches could be bad
news for your back after heavy lifting. Appropriately, Faleev
chooses a less stressful back stretch. Lie on your back. Lift up
your hips and prop your lower back with your hands. Bring your
legs over your head and with an eventual goal of touching the
floor behind with your toes. Keep your weight on your shoulders
rather than your neck. This stretch might be counterindicated to
comrades with neck problems.
FLORENCE, ITALY Power by Pavel workshop: kettlebells, bodyweight drills,
stretching. May 17-18. Taught in English. Contact Com. Sandro
Ciccarell, Sandro@olympian.it
SOUTHERN CALIFORNIA Two RKC Team Leaders have relocated to Southern California. Com.
Doug Nepodal, classicironkb@gmail.com, will put a hurt on you in
the Santa Barbara/Ventura area. Com. Will Williams,
kettlebelltrainer0311@yahoo.com, will be terrorizing LA,
especially the valley.
Power by Pavel: Mobile Shoulders for Effortless Overhead Lifts
Comrade, following are some of the drills Russian specialists
Gomonov, Makhotkin, and Gamzov recommend for improving your
shoulder mobility for a comfortable kettlebell lockout:
Hold a kettlebell in the overhead lockout and make springy
movements with your chest, leaning forward while keeping the
kettlebell stationary.
Place your hands on a sturdy object a little taller than you.
Push your hips back and straighten out your arms. Make springy
downward movements with your rib cage.
Kettlebell straight-arm pullovers. Hold the KB by the handle
in such a way that in the stretched position the body of the
kettlebell is resting on your wrist flexors.
It is very important to keep your shoulders down, in their
sockets, when practicing these drills.
Read Super Joints to learn how to keep your joints young. Here
is a recent post from our forum:
In Praise of "Super Joints"
I highly recommend Pavel's "Super Joints" to all Comrades. I
have been developing sore, creaky, slightly inflamed knees as of
late (I'm 51). I bought SJ, and after one session knee circles
the inflammation in my knees was markedly reduced. Super Joints
is a must for all Comrades' DD Library. Great book, Pavel!
Tom Gordon
Start your Super Joints regimen today and get young.
Strength and conditioning coach and author of the Magnificent
Mobility DVD Com. Eric Cressey offers a quick reference mobility
guide.
Russian Kettlebell Invasion
Thanks to Com. Peter Lakatos, RKC, the Hungarian National Judo
Team has added RKC kettlebell training to its regimen. Watch a
clip from Hungarian national TV program Road to Beijing.
http://www.youtube.com/watch?v=6JMCfzkEly4
Spike TV has shown Tim Silvia training with kettlebells in a UFC
preshow.
Sam Stewart, SSgt, USAF, RKC at the April 2009 RKC course.
Pavel continues to amaze!
