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Paul McIlroy Chest Development Thumbnail

Ignoring the Pseudo-Science to Optimize Chest Development & Upper Body Strength!

I've seen a lot of talk on the Internet recently, suggesting that neither the Bench Press nor the Push-Up are good pectoralis major exercises, some even making the statement that they aren’t true chest exercises at all.

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The Law of Accommodation: The Secret Key to Continuous Gains in Isometrics and all Resistance Training - Part III

Habituation also occurs in all athletic training, where it’s called accommodation. If you keep performing the same stimulus (workout, exercise, set/rep scheme etc.) over time, the response disappears, leaving you with zero gains no matter how much effort you put in.

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Weight Justa Minute

“How do you use Justa’s singles for the deadlift and still run a squatting cycle at the same time”? “How do you know when to terminate the Justa’s singles cycle”?

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How to Combine Isometrics and Calisthenics

My objective is to enhance both size and strength. So, during the initial phase, I focus on bodyweight training to build strength while incorporating isometric exercises to promote muscle growth. Then, in the subsequent phase, I reverse this approach.

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The Steel Bending Power of Isometrics

One of the most common feats that the old time strongmen performed was bending a 60D nail. In fact, that was what you would call the “gateway feat” of those times. If you wanted to even call yourself a strongman, you had to be able to bend a 60D nail...

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The 30-Rep Program: How to Gain Considerable Strength and Size in as Little as Six Weeks

Eventually, I came up with my own sort of “amalgam” of these two ways of training that I call the 30-Rep Program—it contains the high-frequency of the 40-day workout but with the potential for more variety common to Pavel’s 3-to-5 methodology.

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Beating The Bogeyman

‘The Beast’ is a great name to market a hardcore strength tool with! It fires up some, it intimidates others, but either way, it wins everyone’s instant respect. It transforms an ordinary object into an icon, a mythical monster and in some cases…an insurmountable obstacle.

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The Law of Accommodation: The Secret Key to Continuous Gains in Isometrics and all Resistance Training - Part II

The problem of accommodation has been recognized as long as men have trained with weights. It has been given different names over time. The old-time strongmen called the phenomenon staleness. The term “stale” continued well into the seventies, but in the eighties was ultimately eclipsed by another term, “plateau”.

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The Law of Accommodation The Secret Key to Continuous Gains in Isometrics and all Resistance Training Part 1

If there’s one law that’s completely universal—and yet, woefully underestimated by strength athletes and coaches alike—it’s the Law of Accommodation.

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New Year—New Isometrics

What’s that, pardner? You’re already performing Isochain/Isomax isos, and you understand the huge benefits they confer? Well, I’ve got ya covered. Here are five special tactics to shake up your training.​

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The 4 Secrets To Making Your New Year's Resolutions Actually Stick

I want you to make a New Year’s Resolution: no more resolutions for the New Year.

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5 Common Mistakes Made with The Kettlebell Swing

Learning how to do the kettlebell swing correctly can be a complicated new skill to learn, especially if you’re new to kettlebell training. Often times there are a few common mistakes that I’ve seen happen when learning the swing. These mistakes can hinder your ability to properly execute the proper training effect and could potentially lead to an injury.

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Can Isometrics Cure High Blood Pressure?

If you’ve been in the training world for a while, you’ve probably heard the dusty myth: isometrics is bad for your blood pressure. Well, it’s just that—a myth.

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Why Are Isometrics Such A Surprisingly Powerful Way to Train The Abs?

Paul "Coach" Wade explains how isometrics are a surprisingly powerful way to train the abs, and how the new IsoMax from Dragon Door can take your isometrics to the next level.

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Lance Monteau, MD and The Great 100,000 Kettlebell Swing Challenge

Lance Monteau set himself a magnificent challenge: to perform 100,000 kettlebell swings within a one year period. Lance has just completed that goal. Dragon Door e-interviewed him about his whole experience with this admirable achievement.

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The Power of The Ordinary — And The Magic of The Isochain

Marty Sweeney has used himself as an experiment for the last two years by using the IsoChain almost exclusively. Read about his results and helpful insights for success with the IsoChain and Isometric strength training.

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Isometrics: Bodybuilding’s “Cheat Code”

Ah—isometrics! Strength training without movement. It’s a method championed through the decades by all serious sports scientists and researchers. Many of the great modern-day strength coaches are passionate advocates for isometrics: Louie Simmons, Pavel Tsatsouline, Christian Thibaudeau, Ross Enamait, and on and on. If you think isos are snake oil, these names should give you pause. All these men promote isometric training.

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Infinite Isometrics - Hebb’s Rule: The Law of Strength Training

Hebb’s rule is not just fundamental to strength gain—it’s easily the most crucial principle that exists in this arena. It’s no exaggeration to call Hebb’s rule the ultimate law of strength training. Everything else comes a distant second.

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Isometric Super-Power, the Top 10 Reasons to Use the IsoMax in your Strength Training

Do you remember strength? Real strength—not the drug bloated here-today-gone-tomorrow gym posing bullshit you see on YouTube, Instagram, Tiktok and so forth. I mean pure, ferocious, animal power—power possessed by guys who looked lithe, or even small; not the gigantic, bovine, steroid-built heart attacks-waiting-to-happen that pass for modern “strongmen”.

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Why I Have Been Using Kettlebells for 20 Years — And Am Not About to Stop.

Floating around the DD discussion was the kettlebell. I had first seen Kettlebells at the College of San Mateo when the Soviet hammer throwers were tossing them on the football field (I’m sure that went over well). When I popped open my 1971 Track and Field Omnibook written by J. K. Doherty, I saw these used in training for every track and field event.

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Why Kettlebells Should Be The Foundation for Your Functional Fitness

One thing all of these courses had in common was that they believe that incorporating kettlebells is a staple for functional fitness. Kettlebell training can be used to enhance your strength, conditioning, athletic abilities, correcting movement, and creating greater stability in the body. By becoming an RKC Trainer you are setting yourself up for success by starting off with a strong foundation.

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The Hidden Benefits of Kettlebell Training. Interview with Brian McMaster, RKC Team Leader

What really drew me in was that whether we were training a young athlete or someone in their seventies or eighties we saw great improvements with kettlebells.

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Isometrics and Alignment

Since I was young, my joints have been the limiting factor in my physical training. Naturally, isometric training seemed the perfect way to train hard without too much risk to my joints. So I invested in an Isochain and started to experience rapid improvements in my strength and performance within a week or two...

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How to Get Healthy Using Kettlebells & Functional Fitness

Most people in the public have a false understanding of our profession and those who work in them. Some people still believe that personal trainers are glorified gym teachers or boot camp instructors.

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¿Por qué entrenar con kettlebells?

La kettlebell tiene mucho que ofrecer en general: a los atletas de alto rendimiento, a la gente que necesita desarrollar más fuerza y condición física, a los profesionistas cuyo trabajo les exige un esfuerzo físico y a quienes les pide estar sentados todo el día.

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Why Train with Kettlebells?

Kettlebell training has much to offer, whether you are a high-performance athlete, someone who just needs to develop strength and endurance, an employee with the kind of work that demands physical effort, or a person who sits almost the entire day.

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Infinite Isometrics - Henneman’s Size Principle: The Law of Bodybuilding

For many decades, a ferocious argument raged in bodybuilding circles: Which is better for building muscle? Using heavy weights for short sets, or light weights for longer sets? Or somewhere in the middle? ​

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Infinite Isometrics - The All-or-None Law: How Muscles Really Work

The all-or-none law states that: …when stimulated, nerve fibers invariably produce a response of a single, maximal amplitude. In the late 19th Century, the great American physiologist Henry Pickering Bowditch was studying the contractions of heart muscles in response to electrical stimulation.

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Kettlebells Are Not a Side Dish

Most of the time, I see people using a kettlebell as a side dish. This is similar to how people train their abs, like an accessory to something else.

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Infinite Isometrics - The Force-Velocity Relationship: “Law 1” of Strength

The force-velocity relationship is arguably the most important scientific principle in resistance training. It is literally Law 1 of strength. Yet—outside of a small cadre of athletes and sports scientists—it is barely known at all (and even then, it is typically poorly understood).

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HYBRID STRENGTH TRAINING Q & A Part II - Five More Questions

Thanks for all the emails, DMs and messages about the results you’ve gotten from HYBRID STRENGTH TRAINING. Keep those progress reports coming! This week, we examine five more questions.

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Let Me Count the Ways: How the Isochain Has Transformed My 69-Year-Old Body and Being

When I first read about Isochain isometrics and its apparent ability to heal and strengthen the body in a pain-free manner, I was hooked...

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Dragon Door and I recently hosted a live Q & A Session in the Hybrid Strength Training Users Group on Facebook. Many excellent questions - and surprising answers - were raised.

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Infinite Isometrics Part One: Isometrics and The Active Mind

Isometrics looks (and feels) so different from the established conventional methods that, if you are a “group thinker” it will be almost impossible to accept the discipline from the get-go. But if you are one of those rare individuals with an open and active mind, we are hoping to invite you to explore a method of training that will change your life.

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Simple Bodyweight/Barbell Combos for Amazing Strength Part III — TARGETING MUSCLE GROUPS

Bodyweight and barbell exercises can be combined in many ways. Today, we explore combos that target only one body part or muscle group. Old school strength training: arms, legs, chest, back and shoulders.​

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Interview with Jessica Renee Pino, RKC Team Leader

I enjoy seeing my clients' and gym members' overall health and fitness improve with kettlebells. And I also enjoy seeing them get those "aha moments" if they've been struggling to perfect their technique on a movement...

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Simple Bodyweight/Barbell Combos for Amazing Strength Part II — The “Chaser”

Whenever we perform a lower body exercise followed by an upper body exercise (or vice versa), we get many of the same benefits we got from the push/pull supersets we discussed last week.

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New Year, New Fitness? Isometrics can make that a reality for you

What’s new is scientific, measurable isometrics, using an Isochain. Isometrics is ancient, and has always worked. Being able to electronically measure, and improve, your isometric capacity is new.

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Simple Bodyweight/Barbell Combos for Amazing Strength Part I — Push/Pull Supersets

Bodyweight and barbell exercises can be combined in many ways. In this three-part series I will examine different applications in which one can successfully combine barbells and calisthenics for the best possible results. Today, let’s talk about “push/pull supersets.”

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Hybrid Strength For the Everyman

Many books and plans are hyped in the fitness industry, but do they really work for the average, stressed-out individual with a full-time job, a family to care for, and other day-to-day responsibilities? Hybrid Strength Training does. Here are some things to keep in mind when doing this fantastic program.​

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Women and Hybrid Strength Training

I am not just a spokesperson for the virtues of fusing fitness methodologies. I am a champion of women’s strength both in and out of the gym. Over the last 12 years of working as a professional fitness trainer, I’ve helped women PR on deadlifts, squats, push-ups, pull-ups, and other record-breaking achievements.

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How Kettlebells Helped Me Restore My Mental & Physical Health

I believe my life’s purpose is to help teach people who’ve been hurt by life’s adversities how to adapt the skills and tools needed to restore their strength to live a healthier life.

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Mix It Up! Tips, Techniques and Secrets to Keep Getting Stronger with the Isochain

If there’s one thing we’re learning with all the tons of isometric feedback we’ve had, it’s that isometrics—and Isochain training—works best when we shake it up; frequently, and a lot.

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How The Isochain Can Help Transform Your Strength Training by Busting Through Plateaus — for Surprising New Gains in Size and Performance…

How The Isochain Can Help Transform Your Strength Training by Busting Through Plateaus — for Surprising New Gains in Size and Performance…

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How to Best Challenge Your Weak Points — And Make Greater Long-Term Gains

Isometrics work. Yes, they were overhyped for a time, but pushing as hard as you can against something that won’t move is a way to train your nervous system to light up.

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3 Ways to Use The Isochain to Enhance Your Dynamic Training

Since the first time I’ve tried them, I’ve found isometrics exercises to be the ultimate training hack to quickly and safely improve neuromuscular proficiency to generate muscle tension.

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Why the Isochain Could Be Your Ultimate Training Tool For Enhanced Health and a Stronger, Better-Looking Physique

If the Isochain was available 42 years ago, I truly believe I would not have suffered the torn bicep and would have obtained the best physique possible without countless wasted hours in the gym. You can never get back lost time, and the Isochain would have saved me literally years, and that my friends, is priceless.

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Ted Croushore’s 4-Month Body Transformation — Leaner and Stronger

Ted Croushore trained exclusively with the Isochain for 120 days with 90 days of caloric deficit averaging over 500 calories per day. Find out what happened to his strength and physique...

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Bulletproof with Isometrics

New from Paul Wade: The Secret to Healthier Strength Gains, Bulletproof with Isometrics

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Introducing the Isochain McKean Curl (IMc)

“Hey, Dad,” asked my 41-year-old son and lifetime training partner, “from your time working as the International General Secretary of the I.A.W.A., do you recall, off hand, the world record in the CHEAT CURL?”

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The Secrets of “Frictional Moving Isometrics” for the Development of Extraordinary Striking Power

To implement, simply begin with a normal frictional strap warmup for the first 15 minutes, quickly move over to your Isochain, then position chain links so only, say, a mid-position, standing press can be achieved. Push for all you're worth for 6 intense seconds!

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How Chrys Johnson Increased His Strength by 65% in 30 Days — and Reduced His Pain —Using the Isochain

With all these Isochain modes and a force display, “Progressive Overload has entered the chat” making this a whole new ballgame now. This will give rise to the advent of freak athletes and unbelievable feats of strength in the coming years. If you haven’t preordered it, I highly recommend you do so.​

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Build Your Strengths and Weaknesses with the Isochain

Overall, the Isochain is simple to get up and running with. That being said I did feel like it took about two weeks until my body was really in the groove with most of the exercises and different positions. For me, it took about two weeks to get neurologically adapted to the device.

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How to Work on Your Weaknesses and Build Sustained Strength

Constantly seek out and work on your weaknesses. The Isochain is part of this journey.

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The Isochain 4-Week Strength Gain Challenge

"Beat the book regularly, and you'll eventually conquer the world!" was the definitive statement often repeated by my Olympic-style weightlifting friend, Don Booth. Don was a staunch believer in maintaining consistent, meticulous written records of every training session, down to exact poundage, set, and rep. His philosophy: Always keep an eagle eye on continued progression of weight and increased workload through an ever-present training log. This always worked well for him—except during...

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Why the Isochain? Unlocking Superhuman Strength—Fast

There is a “secret” of incredible power which was already known to all the old-time strongmen. It’s a notion we rarely even think about as we train day-to-day, but it’s a concept fully understood by modern physiology, myology and neurology. The secret is this: You are already incredibly strong.

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How Isochain Training Can Make Your Combatives More Lethal

Let's consider the key Isochain exercises, which IMO allow the Fairbairn strikes to be so devastating. First and foremost is core training for the thighs, hips, and low back, as all Combatives work involves the TOTAL body.

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The Great Isochain Health Lift

Recently Dragon Door's John Du Cane and I were discussing the bone density-building factor of possible heavy lifts with the Isochain. The Hand & Thigh gives the “best bang for the buck” allowing the utmost weight possible for an Isochain leg lift...

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There's something amazing about a rugged solid-steel chain that invokes sheer power! In my initial experiences with the ISOCHAIN, I was pulling and pushing against familiar rock-solid links. Training became very real in a hurry as I no longer had that slight, nagging worry about stretching or ripping a towel, rope, strap, or sock. I am once again an IRON MAN! The neat thing for me is that with 35 years of All-Round weightlifting experiences, I can now convert every exercise into a brutal ISOCHAI​

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A Physician’s Personal Remedies for Beating COVID

So how am I preparing my body and mind for COVID? Full disclosure: I have a very strong (yes, pun intended) bias toward functional medicine and the general health approach discussed in the fantastic book: Strong Medicine. Disclaimer: This article is written for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

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From Fear to Flow

From Fear to Flow - Excerpt from The Wedge by Scott Carney

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How to Master Your Environmental Challenges, Interview with Scott Carney, author of What Doesn’t Kill Us and The Wedge

In a way, The Wedge is really a continuation of What Doesn't Kill Us. At the end of the earlier book, I'm climbing up Mount Kilimanjaro in a bathing suit, it's negative 30 degrees outside, and I'm not dead. And I have this realization at the top of the mountain, which leads to the cheesiest thing I've ever written in my entire life, which is: "I am not on the mountain, I am the mountain."

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The Science of Isometrics Part I: The Third Law of Strength

There are THREE major Laws of Strength. (I don’t mean “laws” like train your core or bench press on Monday. I’m talking about genuine, well-established scientific principles. Strap yourself in, Jimmy.) If you want to reach the peak of your potential in the fastest possible time, you need to be utilizing all three—right now. (Yesterday, in fact.)

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ISOCHAIN Plus the Weights? The Best of Both Worlds!

Yes, the ISOCHAIN is a viable form of resistance training. Isometric work will make you stronger. It will make you bigger, too, if that’s how you use it. So many studies have proven this now, nobody who knows what they’re talking about will dispute it.

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Since the initial announcement regarding the ISOCHAIN, Dragon Door has been inundated with emails regarding the device—wanting to know everything from the expected release date, to shipping issues and training queries. In this article, we will be answering the ten most common questions.

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How the ISOCHAIN Can Help Women Athletes Meet and Exceed Their Goals

At first glance, the ISOCHAIN might seem specifically beneficial for men, but isometric training can benefit all athletes. In fact, women have already been practicing versions of isometric exercises for years...

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Isometrics: Black Belt Tension Training

The number-one most effective and efficient method to master tension is through static exercise—isometric drills.

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Meet Bill Kociaba, the world’s only blind Certified Kettlebell Instructor

I eventually realized that I could still do it, I just had to be a lot more hands-on as a trainer. I developed a feather light touch so I can lightly touch someone while they are doing an exercise to monitor their form without interfering with the movement.

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“Has made a huge difference in my training”, interview Eric Bennett HardstyleFit Level1 and Level2 Instructor

Interview with HardstyleFit Level 1 and Level 2 kettlebell instructor, Eric Bennett: Originally it was just for me. But, at my job I'd been talking to quite a few people about kettlebell training and they’ve been very interested. So, I have been training quite a few people...

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The mental strength of kettlebells, Iron Maiden Anna (Sättler) Vietz, RKC

Physical strength but also mental strength—I felt stronger in business and conversations with other people.

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How to Master the Beast Challenge, Interview with Daniel Kirchmaier, Beast Tamer, RKC-II

The Beast Tamer Challenge can’t be accomplished in a week or two weeks. You really have to get into it, your technique has to be excellent, and you must find time to train. It can’t be accomplished by training for an hour every day—you have to dive deep into it. I really thrive on these types of challenges!

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How Cait Timmerman lost 160 pounds with kettlebells and mindset

Interview with Cait Timmerman who lost 160 pounds with kettlebells and mindset

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Kettlebells and Convict Conditioning in an Afghan prison, interview, Rob Langdon

An Interview with Rob Langdon, author of The Seventh Circle: A Former Australian Soldier’s Extraordinary Story of Surviving Seven Years in Afghanistan’s Most Notorious Prison. Kettlebells and calisthenics while incarcerated...

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RKC: Elegant, Technical, Graceful, Interview with Mackenzie Phillips, Lawyer, RKC

I found kettlebells through all of these pivots, transformations, and essentially listening to what I thought my body needed. Kettlebells released what would become my next steps in the health and wellness space.

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How to Become a Highly Effective Coach, Interview with Jason Kapnick, RKC Team Leader

The RKC was a real watershed in my new career. I had just gotten started, but was pretty knowledgeable about fitness. While I had been doing well working with my clients, over the months that followed the RKC I really vaulted into a higher level of professionalism.

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How To Be More Sexy With Kettlebells, Interview with Colleen Conlon, RKC

After I started training in a way that made me feel strong, I’m so much more confident in my body. It's really interesting how this realization played out. I used to think that strength training would make me bulky and manly—but I experienced the exact opposite! I think I'm really sexy now! I wouldn’t have said that seven years ago.

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Optimal Function, Optimal Metabolics, Interview with Daryl Jelle, RKC

When I started working at Lifetime Fitness, I realized I wanted to be strong, athletic, and in shape. Since I was going to be running conditioning programs, I figured I should probably be able to do them! I found Dan John’s 10,000 kettlebell swing article, and thought it sounded like a good challenge—so I did it.

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Accidental Easy Strength

My goal was simple: learn the lift, practice the lift, and master the lift—everything else in my training sessions would just be frosting on the cake.

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Why It’s Never Too Late to Start Strength Training, Interview with Mary Surprenant, RKC

RKC success story interview with Mary Surprenant: Why It’s Never Too Late to Start Strength Training and kettlebells

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The 4 Pillars of Vitality, Interview, Sage Petersen, PCC Instructor

My passion is feeling good, being connected to nature, and my own vitality. Naturally, I want to increase that connection for myself.

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RKC Team Leader Dorothee Appel's Kettlebell Press Challenge

We’d work to get as strong as possible until the end of the year and start 2019 as the strongest version of ourselves. This challenge would also let me test an online program I was currently working on. I could help people reach their goals, stay on track over Christmastime and experiment with running and overseeing an online training program.

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“As soon as I touched a kettlebell, I fell in love with it.” Interview with Rekha Ayalur, RKC Team Leader

I'm completely sold on kettlebells, especially from what they’ve done for me. I've leaned out completely since I started using kettlebells—even compared to when I was running track in school. I feel good, and I move really well. I can't remember the last time I had a real injury.

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Kettlebells as a Life Tool, Interview with Matt Sillanpaa, RKC

I just wanted a new way to work out, now five years down the road I’ve found a new way to make a living. At our gym, kettlebells are the main tool we use and the RKC really made that evident.

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How to Stay Physically Relevant—With Kettlebells, Interview with Chris Mackey, RKC

When we learned that the RKC was coming to our area, we knew what we needed to do! I wanted deeper knowledge, just for the kids. There’s so much beyond the HKC three, and there was also a personal challenge.​

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“RKC, a huge game changer,” interview with Michael Mueller, RKC

I think that the RKC curriculum is very good at diving into the nuances of each basic movement. It’s been a huge game changer when it comes to working with my clients.

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"Strength From Within”, Interview with Darell Dansby, PCC Instructor

That’s also when I fell in love with powerlifting. But in 2010, I had a horrific back injury. And basically that’s how I found out about calisthenics.

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Phil Ross on History’s Forged in Fire: Knife or Death

The very next day, a casting agent from HISTORY emailed to ask me if I’d like to appear on Season 2 of Knife or Death! This was a dream come true.

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30 Years and Going STRONG!

A turning point came in 2005 when one of my clients, Dr. Pat Roth (yes, the author of The End of Back Pain) and UFC Champion Frank Shamrock turned me onto kettlebells. That December, I bought a set of kettlebells, a DVD, and started to train and learn.

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How to Auto-Correct Your Movement Patterns, Build Greater Strength, and Enhance Your Mobility—With the ProBar Advantage

Building a Strong Athletic Foundation—With or Without a Trainer. How to Auto-Correct Your Movement Patterns, Build Greater Strength, and Enhance Your Mobility—With the ProBar Advantage

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The China Connection, Cami Pipkin, RKC Team Leader, Owner of Human in Motion Fitness Studio

Interview: The China Connection, Cami Pipkin, RKC Team Leader, Owner of Human in Motion Fitness Studio​

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“Live it up, be fearless and take big risks,” Interview with Ruben Payan, RKC Team Leader

Interview with Ruben Payan, RKC Team Leader, “Live it up, be fearless and take big risks!”

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PCC and RKC, Revelations on the Journey to Greater Strength and Function, Interview, Chris Worth

Interview with Chris Worth, PCC and HKC Instructor, Author, Freelance Copywriter: Revelations on the​

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The Passion of Calisthenics, with Nigel Wills, PCC, WSWCF

Interview with Nigel Wills, PCC instructor, WSWCF, The Passion of Calisthenics

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The Power of the Kettlebell, interview, Christian van Loenen, M.Ed., CPT, RKC

By the end of my college career, I had become obsessed with the strength and conditioning side of basketball. During the course of researching, reading, and watching so many videos during that period, I came across kettlebells.

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The Psychology of Successful Training, Interview, Natalie Talbert, RKC

I have had a huge love for kettlebells since college at San Jose State. Kettlebells were part of the culture, especially in Chris Holder's training room. I also realized the crossover kettlebells had with all sports. The RKC has been high on my priority list for a long time, and especially as I got further into my career as a coach and a manager.

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Why Choose To Be A Coach? Interview with Paige Sousa, RKC

Interview with Paige Sousa, RKC: I fought coaching before I realized it could be a career. It’s a hard career, but it's worth it.

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The Sustainable Fat Loss Lifestyle—And More, Interview with Terry Joel, RKC

Interview with Terry Joel, RKC: The Sustainable Fat Loss Lifestyle And More.

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How to Be Superhero Ready, Celebrity Trainer, Don Saladino, RKC Team Leader, Interview

Interview with Celebrity Trainer, Don Saladino, RKC Team Leader: How to Be Superhero Ready

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Kettlebells and Bodyweight Exercise: The Ultimate Training Duo

There are many purported methods for achieving the ultimate level of fitness. Some are better than others. But, is there one tool, method, or philosophy that shines above them all?

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From Pro Boxer to Iron Maiden, Interview with Noriko Kariya, RKC

Interview with life long athlete, pro boxer, Iron Maiden, Noriko Kariya, RKC instructor and personal trainer

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How to be Smart AND Strong, Alexis Bouzidi, First Place Runner Up, Get Strong Challenge, Interview

I decided to do it the day I got Get Strong, especially after reading through the workouts and looking at the end—phase four and the final test. I was really happy because I thought that I could be there in a few months if I followed the program. It was like a promise, and I decided that I was in, I had to do it. The contest was a bonus, but I felt it could help me stay accountable and remain consistent with the training.

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From 397 lbs to RKC Dynamo, Interview with Carolyn Taylor Harris

Since moving to Colorado eight years ago, I've gone through a lot. My lifestyle changed, I started eating differently—and eating less.

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Interview with Jon Hersey, 1st Place Runner Up Get Strong Challenge

Jon Hersey, 1st Place Runner Up Get Strong Challenge, Interview

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From Party Animal to PCC, Interview with Moo Dath

Because of my circus training, I’m constantly focused on alignment and safety. I can't let anyone go ahead if what they're doing might cause an injury or make them unsafe.

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Discover The Healing Power of Liposomal Vitamin C

Thanks to its purity and small molecular size, your body absorbs Liposomal Vitamin C efficiently without irritation, immediately strengthening the immune system and gut biome. The liposomal compound structure makes this easy absorption possible.

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The Magnificent Healing Journey of Charlotte Simpson, RKC

When I first started getting healthy, I had no idea I would end up doing this. My plan was to retire from my full time job then become a wedding coordinator because I love being creative and getting things organized. At the gym, people started asking me if I was going to be a trainer. Then my doctor along with a trainer who was RKC certified asked me the same thing the next day. I realized I was being told something.

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Why Battling Ropes? Original Creator Answers All Questions. Interview with John Brookfield

About twelve years ago, I created the Battling Ropes System in my backyard. I had been looking for a way to train myself to sustain strength, speed, power, and also mental endurance over time, instead of just interval training. I developed and did the training myself for about a year, and the results were just phenomenal.

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Marilyn Nichols Hoyt, SCC Instructor, CPT, Runner-Up Get Strong Transformation Challenge

Confidence Comes First, Interview with Marilyn Hoyt, Get Strong Winner

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The Crusade for Pre/Postnatal Fitness, Interview with Haley Shevener, RKC-II

Even after getting the “OK” from their doctors to return to the gym, these women often end up getting injured. When I realized how often this was happening, I switched gears and started working exclusively with women in this life chapter.

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Get Stronger. Save Time. Reduce Wear and Tear. Do BFR Training.

Blood flow restriction training, or BFR training, is an exercise modality that uses a manipulation of the body’s circulatory system in combination with light resistance exercise, such as body weight work, to achieve improvements in strength and fitness similar to what you get with high intensity strength training (traditional heavy weight lifting).

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How To Be Combat Fit, Interview with Brian Stramel

Interview with Brian Stramel, Grand Prize Winner of the Get Strong Transformation Challenge

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How To Get Into Scary Shape, An Interview with Mark Lawson, RKC-II

How To Get Into Scary Shape, An Interview with Mark Lawson, RKC

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Training for Strength AND Health, The Luke Atchley Interview

When I began to explore kettlebells, I fell in love with the training and with using them with my clients. I've been a personal trainer since 2013, and started working while I was still in college.

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The Bodfather, Geoffrey Hemingway and Mark Fisher Fitness

The Bodfather, Geoffrey Hemingway and Mark Fisher Fitness. An interview with Geoffrey Hemingway, RKC​

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How to Mix Kettlebells the Spartan Way, Interview with Joe DiStefano, Spartan Race, RKC

Meet Joe DiStefano, the Spartan of Kettlebells

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High Tension: It’s More Than a Technique Requirement

I’m closing in on fifteen years as an RKC and I have been a college strength coach for nearly twenty years. What I can tell you is that 99.999% of the population have no idea what high tension is. They think they do, but they have no relationship with intensity.

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TRUE Strength: How To Develop Strength That Transcends The Gym

I remember how heavy and awkward that generator felt. As a strength athlete, was glad I lift heavy odd objects all the time.

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How Conor McGregor Should Have Trained To Beat Mayweather

Master RKC Phil Ross: How Conor McGregor could have trained to beat the odds

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How to Boost Growth Hormone, Strength Levels and Muscle Size Without Heavy Weights

Occlusion is more commonly known as Blood Flow Restriction (BFR) training. Restricting blood flow during exercise may seem counterintuitive to most trainees. In fact, many athletes take pre-workout supplements intended to increase blood flow to the muscles by creating a state of vasodilation. However, Blood Flow Restriction works better than any supplement designed for this purpose…

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How Chiropractor Ashli Linkhorn, RKC-II Uses Kettlebells With Her Patients

Interview with chiropractor Ashli Linkhorn, RKC-II. Learn how she uses kettlebells and the knowledge from the HKC, RKC, and RKC-II to help her patients.

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Meditative Movement Mastery (M3)

If you wish to obtain quality of movement and therefore increase strength you need more energy.

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Overcoming nerve damage with kettlebells, the Nathan Gagnon story

Interview with Nathan Gagon: Overcoming nerve damage with kettlebells

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Divine Providence, Kettlebells and the Lee Bacchi story

Interview with Lee Bacchi, Catholic Priest, RKC: Divine Providence, Kettlebells and the Lee Bacchi story​

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How This 60-Year Old Fights Type 2 Diabetes With Kettlebells

Interview with Robert Blick, HKC: How This 60-Year Old Fights Type 2 Diabetes With Kettlebells

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Kettlebell Wonder Woman—The Kristy Agan Story

Interview: Kettlebell Wonder Woman—The Kristy Agan Story

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The Truth About Pregnancy and Kettlebell Training An Interview with Natalie Lynch, HKC, RN BSN

The Truth About Pregnancy and Kettlebell Training. An Interview with Natalie Lynch, HKC, RN BSN

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From Banker to 1-arm Pull-up and Tai Chi Champion: An Interview with Ray Shonk, PCC, SCC

In my own training, I continued using a mix of weights with a little bit of calisthenics for a few years. Then about four years ago I decided to try switching to only calisthenics, all thanks to one of my students who introduced me to Convict Conditioning and showed me videos of Al and Danny Kavadlo.​

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From Obese to Hyper-Fit, The Levi Markwardt story

I grew up playing sports—my dad was my high school wrestling and football coach. I grew up as the team manager for wrestling and football, participated while in junior high and high school, and continued wrestling in college

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6 Big Questions About Kettlebell Training - Part 2

Master RKC Dan John answers 6 big questions about kettlebell training, Part 2

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6 Big Questions About Kettlebell Training - Part 1

Recently on the Dragon Door forum, someone told us about their first adventures with kettlebells. The poster had six questions...

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How Laura Phillips, RKC Faced Down Death—With a Monumental Recovery…

Interview with Laura Phillips, RKC kettlebell training and recovery from necrotizing myopathy

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Sleep: Don’t Fear The Sleeper

Let me tell you a little secret—sleep is one of the key factors for losing fat, gaining muscle, staying sharper, and living longer.

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Nick Collias, RKC, PCC, Senior Level Editor,

Interview with Nick Collias, RKC, PCC, Senior Level Editor, by Adrienne Harvey

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Bands and Bells

I know it may sound odd and kind of offensive, but kettlebells and bands are actually a perfect fit. The elastic rubber resistance bands and kettlebells are the ideal combination for increasing power and explosive strength. But, as some may ask—why not just use a heavier kettlebell?

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"Simple Is Best", Filipino Martial Arts World Champion, Joshua Teves, Interview

I think my first passion was martial arts—which at first was mostly because of Saturday morning cartoons. I finally got involved with Filipino martial arts at the age of 12.

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To Bare Or Not To Bare

As we introduce our students to kettlebells and the RKC school of thought, their first mental hurdle to overcome is simply taking off their shoes.

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Secrets of The Iceman Revealed, Wim Hof Interview

It’s all about trial and error. At first I was looking for myself. For years I did the pushups by myself every morning. It just felt good, I would oxygenize myself with about thirty breaths, then it was amazing what I could do afterwards. I was just doing it on my own.

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RKC Fundamentals + IST Variations: Goblet Squat & Overhead Press

Throughout my career, I’ve worked, trained, and instructed a plethora of different people and personalities. But, they all had interest in at least one of the above goals. As I get older, I have less time I can commit to working out each week, and I’m less focused of lifting the heaviest weight. But, my need for mobility and feeling good increases.

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Jackie Wu, From Broken Back to the Secrets of Playful Fitness

Fitness as a career probably started when I was teaching taekwondo. I was very heavily involved with taekwondo for about twenty years, and when I moved to California I ended up teaching at a studio for about seven years and then I broke my back.

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The Whats, Whys and Hows of Successful Programming, Part V

This is the fifth and final article in a series about successful programming by Master RKC Dan John: Progression or Regression, Adjusting the weight, plus "humane burpee" workout variations

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Interview with Scott Carney, author of What Doesn't Kill Us

An Interview with Scott Carney, author of What Doesn't Kill Us: How Freezing Water, Extreme Altitude, and Environmental Conditioning Will Renew Our Lost Evolutionary Strength

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The Whats, Whys and Hows of Successful Programming, Part IV

I have a simple model for training most people: Life. This training program is based on our movement history: We start off rolling around and crawling. Then, we get up on one knee—then we get back on the ground...

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Interview with Jenn Burke, Director of Education, Crunch Gym

I've gone through a lot of phases in my training, and I’ve probably trained with almost every implement imaginable in all my years of training. But, I definitely lean towards bodyweight training, and I particularly enjoy using kettlebells and the Bulgarian bag.

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The Whats, Whys and Hows of Successful Programming, Part III

With an understanding of volume, intensity and specialized variety, we can now move into the basics of programming. I always start with the fundamental human movements as my guide to appropriate programming...​

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Interview with Jesse Itzler, author of Living with a SEAL

But training with SEAL was completely unorthodox, he turned all of the conventional things that I was taught upside down. The hardest thing was getting out of my routine, which I had pretty much been doing for twenty years. The second hardest challenge was the consistency of the new training—even though I had consistently run for years, the constant newness of the training was very challenging.

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Mike Davidov and the perfect practice of kettlebells, interview

I was a chef and making my living as a musician by teaching lessons, doing studio work, playing with bands, and touring with bands. I was also working in a bar to supplement my income. Since I needed to have other jobs anyway, it helped me realize I could take my fitness to a more professional level.

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The Whats, Whys and Hows of Successful Programming, Part II

This is the second in a series of articles about successful programming by Master RKC Dan John. Let’s look at the most common work to rest ratios: 1:1 This ratio can be difficult. Generally,

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Hard Man, Cold Man—Rocker, Photographer, Martial Artist, Interview with Michael Polito, PCC

I started in the martial arts in the late 70s with Chinese martial arts, specifically the Fu-Jow Pai system (Tiger Claw System). I studied that for a couple of years then transitioned to a kenpo style of Okinawa karate style where I achieved my black belt. From there I started mingling with other styles including Japanese swordsmanship—which I still study in New York City.

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The Whats, Whys and Hows of Successful Programming, Part I

The problem with programming is simple: the word "program" is sitting right there to start off the word "programming." And, programs are the problem. It’s not an unusual week when someone emails me asking for a "program." It’s not unlike a patient calling a doctor and asking for medicine.

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How Hard Girl Anne Reuss Beats Down All Obstacles

Fitness has helped me break down physical, mental, and communication barriers. I’ve now completed four Spartan Races and will be competing in the CrossFit Open for the first time this year. I live what I teach and I've found my calling—I want to help people to challenge themselves to build the fit mind and body so they can do everything they want to do.

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Kettlebells and Functional Training For Kids, Interview with Bob Bell, Ridgewood Public Schools, K-12 Wellness Supervisor

We’re teaching the students things that they can keep doing outside of a gym membership, even though we still have our weight racks and stuff like that. But, I’m into functional training along with many of the coaches and teachers, so we wanted to give people options other than just the standard bench press and squat. There’s obviously a place for that in strength training. But as training has evolved, we wanted to bring in functional training, kettlebells, and other things we can do.

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Achieving Sustainable Health and Strength, the Blair Rockoff Way

Mindset is so important, and I want to get more people to focus on their lives instead of tuning it out. I think that if some of my clients were not also doing the health coaching with me, I would miss so much of what was getting in their way. I teach them how to be successful traveling, or what ever they need to work on—even if it’s just getting in more walking.

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Interview with Max Shank, Master RKC

In April, I taught my 100th workshop. I am very very lucky that people actually want to listen to me for 2-3 days during a weekend. I have racked up a couple thousand hours of teaching courses. It's been a wild ride!

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From Moulin Rouge to Sydney PCC, Noemi N Nagy, Interview

I always liked learning different styles, finding my own style—and I always get really bored doing just one thing. So, when I moved to Paris, I also had to find work, so I auditioned at Moulin Rouge, Crazy Horse, and Lido. I signed a contract with Moulin Rouge and danced there for one and a half years. It was an amazing experience and an honor to be a dancer there, but...

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Fatimat Yusuf-Olukoju, Olympian, RKC, Holistic Health Coach, interview

I went to the RKC in June. I was a big fan of kettlebells even before I heard about the RKC! I trained with kettlebells for my last four years as a track athlete. But, I wish I could have used them during my whole running career because it made a huge difference in my running.

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Kettlebell Freedom

For the past ten years, I have had the extreme pleasure of helping people get stronger, faster, and more flexible. My mantra and phrase that defines who I am and what I do is, “Give people the freedom to pursue any athletic endeavor for the rest of their lives”.

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How Kettlebells Changed Everything, Interview, Shari Wagner

Interview with Shari Wagner, RKC Team Leader: How Kettlebells Changed Everything

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How Ben Landry, RKC II got the BEAST Tamer and much, much more...

How Ben Landry, RKC II got the BEAST Tamer and much, much more...

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How to "Live Life Strong", Seth Munsey interview

How to "Live Life Strong", Seth Munsey interview: After my RKC, I knew that what I learned would play a big role at my own facility. We only use kettlebells, sandbags, battling ropes, and stuff like that.

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Jessa Lemoine, RKC, Iron Maiden, CrossFit Competitor, Interview

: I am working on so many things, but am always trying to get stronger. Even though I tend to be a little bit above average strength, I know if I stop trying to get stronger that will quickly fall down because everyone else is also trying to get stronger.

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Interview: Steve Opalenik, Winner of the Street Workout 50 Push-up Challenge

Much of my love for bodyweight exercise comes from wrestling. Even though we hit the weights pretty hard when training for wrestling, we also did push-ups all the time. Our coach had a rule that we had to give him 15 push-ups any time someone swore during practice! Bridging is also a huge thing with wrestling, so I’ve always loved to bridge.

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From out-of-shape social worker to studly trainer, Stephen Llewellyn interview

I was about 27-28, and luckily I had not put on any weight. I think my genes helped me, but I still knew I was quite unfit. One day I started playing squash again—my dad used to coach me in squash when I was a kid. He wasn’t a professional player but he played at a fairly high level.

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CrossCore®, Accomplishing the Impossible – Resistance Training for Large Groups

No one has ever been able to figure out a way to successfully conduct a hardcore progressive resistance class in a large group setting. Effective resistance training, hardcore resistance training produces measurable, quantifiable improvements in physique and performance. Hardcore progressive resistance experts use free-weights, barbells and dumbbells, to near exclusion.

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GMB + PCC = Magic, The Kirsty Grosart Interview

As a kid I did competitive gymnastics from age six to nineteen, then took a break from it for most of my twenties. It wasn't until I bought my house and built a gym in the garage that I started doing bodyweight training again. It was mostly because I didn’t have much in the garage—I built a pull-up bar, had some mats, a set of p-bars and some rings.

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The Street Workout 50 Push-up Challenge Results

Last week my brother Danny and I issued a challenge to the Dragon Door community and boy, did you all step up! Thank you to everyone who submitted a video for the Street Workout 50 Push-up Challenge. We were very impressed by how many people took on the task. After going through the 50+ entries (that’s a lot of push-ups!), it’s time to announce the official winners...

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The Street Workout 50 Rep Challenge Push-up Contest

The noble push-up. Honest. Strong. True. The push-up is one of our all-around favorite exercises: it requires no equipment, it’s adaptable to any fitness level and it can be varied in an infinite number of ways to suit a vast array of goals. The push-up is such a simple move, but that’s where its beauty lies.

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Better Mobility in Seconds

Better mobility in seconds is a lofty promise. This isn’t an infomercial—it’s science! I can speak from personal experience, since I found this a methodology after recovering from four spinal surgeries in the past five years.

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How Mother of 4, Jessica Pino, Kills It with Kettlebells

Along with knowledge, I feel that a coach needs to be able to do all or at least some of what they are teaching. A good coach also builds a connection with their students and clients, and understands how to interact with them on a physical and emotional level. I want my clients and my students to come in and then feel stronger and confident when they leave—and I want them to come back the next day.

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How Peter D’Epiro trains Spec Ops, Apple, Google execs and so much more…

In some ways it was a straight shot. My bachelor's degree is in exercise science, and my master’s degree is in human movement. I started personal training almost from graduation. It was inline with what I studied, and my lifestyle as a gymrat and former athlete.

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In Shape for What? The HKC Toolkit Assessment

With the coming of the internet, the fitness industry has changed radically. Back when I first started to train, the monthly magazines (for most of us it was Strength and Health) showed up in the mailbox. We often found one or two new ideas to try out.

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Baseball, Cystic Fibrosis & Kettlebells, Interview with Taylor Lewis

The kettlebell is a really good tool for my athletes, especially since I work with a lot of baseball players now. We don’t do any Olympic lifts with the baseball players, so kettlebell swings and one-arm kettlebell swings give me another way to incorporate speed and power—while reducing the risk of wrist and shoulder injuries.

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An Interview with Ian Deeth, PCC, Teacher, Athletics Analyst, Live Events Host

At 18, I went to Brunel University in West London as a footballer. But basically, I wasn’t doing well on the team, and wasn’t shown a lot of love from the coach. So, I wanted to find a sport where I could take the performance into my own hands. I enjoyed athletics through my school years, but had always been involved in team sports. Since the University had a good track program, as soon as football wasn't working out, I started with track. We had a really good group and coach—I fell in love with​

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Driving Cars and Kettlebells

In order to effectively develop talent and transfer knowledge, coaches need to be aware of the client’s journey on their road to expertise. Each phase of the journey is affected by a range of environmental constraints that can include factors such as: level of instruction, quality and frequency of feedback, opportunity to make decisions, type and frequency of practice, exposure to other sports, organismic factors and socio-economic/cultural limitations

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Interview with Chawkeen Graham, Coach at The Gymnastics Factory, Individual Winner, KETTLE PRT 1 and 2

I used to train at Rob Miller’s gym. Last fall he called to tell me about a kettlebell competition, and to see if I would be interested in joining. He said it was coming up soon, but he could add me to a team. I wanted to try something different, so I said yes.

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How a Cancer Survivor Built His Body Back Up with Kettlebells

Eventually, I learned to step back even further within the basics. Now I really appreciate teaching the first steps to my beginner clients, because those were the same first steps that worked for me, too.

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The Whys and Hows of the One Kettlebell Workout

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

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“How to Bring Your Best Every Day”, Interview, Ben S. Fogel, RKC, Former World Cup Bobsledder

In bobsled, I learned really quickly that people noticed when I showed up every day on time (or early), brought my best, did what was asked of me at a high level, and practiced and trained every day. Back in 2005, I was kind of fighting for my life with bobsled—it was a cutthroat pre-Olympic year.

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Intrinsic Excellence: A Leader’s Manifesto

Things have changed. Everyone knows it. It has been this way for quite some time, and yet it’s hard to admit. I didn’t want to admit it at first, until I let myself get used to the idea and the feelings I buried whenever these thoughts came to mind. Why don’t we face this change together and make sense of it all?

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You Are the Obstacle to Perfect Movement!

Whether it’s the flutter of our eyelids, the involuntary beating of our hearts, a kettlebell swing, or a gymnast’s full twisting backflip—movement is the signal that we are alive.

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“Believe in yourself”, “No fear”, and Other Impossible Instructions

If I want to be awesome, what I am supposed to do? In what order should I do it? And how do I know I have achieved the end goal and fulfilled my purpose for that day? In other words, we cannot simply will ourselves into being awesome, inspiring, and full of self-belief. Instead, these qualities are the results of clear, dedicated, and committed action.

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"Unconventional yet Fundamental": Equinox Coach, RKC Paul Kolososki

A kettlebell doesn’t lie. As silly as it sounds, you have to respect it, and you need to have full body awareness. If you want to get the full, safe benefits of the kettlebell, you must learn to understand your body.

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Gluteal Amnesia—And How to Fix It

I often joke to my audience that they’re “sitting on a goldmine.” The glutes might be the most important muscles in the body, but until recently, many have ignored this muscle family. The glutes are the foundation of power and the fountain of youth. Healthy glutes show the world you are young, vibrant and virile.

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Movement First, Then Strength: Interview with PCCs Beth and Eric Bergmann

I’ve been a dancer my entire life. I started when I was two because my mom thought it was cute. As the youngest of five children—I was 13 years behind my last brother—my mom also probably wanted me out of the house! I was primarily a ballet dancer until I went to school at Julliard where I had more of a contemporary dance focus.

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Welcome to the KETTLE PRT

The PRT acronym derives from the Navy’s Physical Readiness Test administered biannually to all of its personnel. Each branch of the military has a program designed to keep all sailors, soldiers and airmen fit for duty. We organized the KETTLE PRT to provide this sort of meaningful challenge to the civilian world, not only for people like Steve but also for trainers like us. Our friends and family needed this push to rediscover their motivation.

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Tailpipe: A New Concept

Usually, just standing while holding kettlebells in the rack position would seem boring, but that all changes when you are trying to catch your breath! All those wonderful "breathing muscles" automatically fire.

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4-Time German Overall Junior Powerlifting Champion’s Journey to the RKC and PCC—An Interview with Patrick Heckelmann, RKC, PCC

I’ve been interested in bodyweight exercise and calisthenics more lately and I have never really worked with it. While we had gymnastics classes in middle school and high school, I was kind of good, but I was never really good. And while I did gymnastics when I was small, I never really thrived in it.

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Vertical Bird Dog

Recently, someone said they don’t do the bird dog exercise because it “bothers their knees.” I looked at the concrete floor and thought (for once!), “You know, a pad would work here.” But, the pad didn’t solve the problem, and bird dogs still hurt this person’s knees.

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From Dialysis to Incredible Feats of Bodyweight Strength, Katherine Marini Interview

I have been involved with fitness ever since I was really little. As a teenager, I competed on a national level as an artistic roller skater. After I quit at age 17—and after a couple months of doing nothing—I realized that I needed physical activity to be myself. So, I started going to the gym.

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Kettlebells Are Cool, But What About My CHEST?

One of the greatest advantages of using kettlebells and bodyweight exercises for chest development is that you’re also working your core, lats and stabilizers at the same time. You aren’t lying on a bench or tethered to a machine trying to isolate your muscles while leaving your core and stabilizers virtually untapped.

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Movement Towards Change

The first step towards change is realizing that there is a need or the potential for change itself. Deep down I knew I needed to change, but that rationale was hidden behind disbelief and self-doubt. I constantly reinforced the idea that I was fine, and that things would happen of their own accord. ​

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Very Strong, But Out of Shape? Here's The Fix, Interview with "Rigger" Butch G.

Very Strong, But Out of Shape? Here's The Fix, Interview with "Rigger" Butch G.

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How to Enhance Your Whole-Body Strength Using Loaded Kettlebell Carries and The Spiderman Crawl

Walking with weights is easy and safe, and delivers a head-to-toe workout, but unfortunately this activity is often missing in traditional gym training.

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What to Do Now: Advice for Personal Trainers

Personal training is an exploding field and, sadly, few people survive the first year. You might have the body and the knowledge, but the “Body of Knowledge” in the fields of health, fitness and performance will overwhelm you.

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How to Blend Yoga, Kettlebells & Calisthenics, Blair Rockoff Interview

Interview with Blair Rockoff, RKC, PCC: How to Blend Yoga, Kettlebells & Calisthenics

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Small Space, Little Time—Big Gains, Big Time

There are many methods of progressing your push and making incredible strength gains. This is just the tip of the iceberg. True strength is acquired over time, with patience, intensity, consistency and hard work.

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Rene Grobecker: 35% increase in bone density with kettlebells and much more

Rene Grobecker: 35% increase in bone density with kettlebells and much more

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Coach to Grow, Teach to Learn, the Dafna Hayman interview

Even though we're coaches focused on helping other people, we need someone to look at us! I strongly believe that every trainer needs a trainer. I never write my own programs, because if I do, I’ll only train what I love and not necessarily what I need to be doing.

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How Stephanie Woods Lost 60lbs with Kettlebells and Right Eating

Don't give up on something that’s meaningful to you, kettlebells might seem hard in the beginning, but when starting a new fitness regimen, everything can be pretty hard. If it were easy everyone would do it!

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How to Get Real About Change

When you first started training, gains seemed to happen overnight. Your energy level went through the roof, you looked better in your clothes, and you might have even felt virtuous about eating more vegetables and drinking more water.

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The Dan John Dragon Door Interview

Before I went to one of the early RKC conventions in 2005, I had no idea what a swing really was! I was so quad dominant that I was doing leg extensions as swings, because I didn't know. At that convention, I picked up my first kettlebell, got involved in sending some emails back and forth with some people, and now here we are!

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Attitude is Everything

We must understand that we have been conditioned to be negative. We’ve been taught to look for limitations, problems, and where things can go wrong. I want to challenge you to take the first step in “righting the ship” by approaching each training session with more positivity than ever before.

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Hill Sprints: An Important Component for Every All-Around Athlete’s Training Plan

Hill sprints are a great way to simultaneously enhance training for maximum power, muscle building—sprints recruit a larger number of muscle fibers than weighted squats—and fat burning since they are a high intensity exercise used in a relatively short period of time. In an optimally-designed training plan, sprints can be used to increase endurance and physical conditioning.

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From near-death to fitness inspiration, the Freda Mooncotch-Al Kavadlo story

It was exactly the inspiration I needed, and helped me to focus on something other than being sick or getting well. So I started stretching and changed my very boring, monotonous training routine.

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How a World Cup Soccer Referee Benefits from Kettlebells, Margaret Domka Interview

I found kettlebells because I was hoping to make it to the World Cup. I needed a way to keep getting stronger while also increasing my speed. I was really looking for a type of strength training that would also be functional for the goals of a referee.

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What Goes Around, Comes Around: Tumbling and Training

Much can be learned from self-defense and the fighting arts. You don’t need to get into the Octagon to learn these lessons. You can get some benefits just by adding TGUs, goblet squats, swings and windmills to your training.

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Becoming a Great Coach

Master RKC, Josh Henkin, Creator of the DVRT system describes the path to becoming a great coach, and the questions great coaches must ask to better help their athletes, students and clients.

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Beyond the Love of Strength: Former USA Olympic Team Chiropractor, Dr. Steven Horwitz's athletic journey and remarkable recovery story

Beyond the Love of Strength: Former USA Olympic Team Chiropractor, Dr. Steven Horwitz's athletic journey and remarkable recovery story

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Of Bomb Disposal, Tactical Training and the PCC, Scott Underdahl Interview

Of Bomb Disposal, Tactical Training and The Progressive Calisthenics Certification (PCC) workshop, Scott Underdahl Interview

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An Interview with Bradley Sadler MD, MS, PCC

Brad Sadler, A Psychiatrist's Wild Journey To The PCC And Beyond.

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7 Keys to Living the STRONG Life

Author of The Encyclopedia of Underground Strength and Conditioning, Zach Even-Esh, shares his 7 Keys to Living the STRONG Life.

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DVRT at the Dragon Door Health and Strength Conference

Steve "Coach Fury" Holiner recaps the biggest lessons of DVRT/Ultimate Sandbag and his experience at the first ever 2015 Dragon Door Health and Strength Conference

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An Interview with Matt Fuhrmann

"I thought I was crippled for life", Matt Furhmann's inspirational recovery story.

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Rings of Power: Rekindling Your Passion for Training

How To Rekindle Your Passion For Training by Mike Gillette. Strength is like any number of ambitious pursuits. Your likelihood of attaining it is proportional to the amount of passion you feel about possessing it.

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An Interview with Sabra Epp, RKC-II, Iron Maiden

Dragon Door Interviews Sabra Epp, RKC-II. How she became an Iron Maiden, and what it takes to complete the ultimate kettlebell challenge.

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Ring Training: The Road to Restoration

Mike Gillette, author of Rings of Power, explains how his road to physical restoration began with his very first ring workout...

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An Interview with Renos Panagidis, PCC Instructor

How I Achieved a 1-Arm Pull-Up PR at the PCC and Much, Much More... Renos Panagidis Interview

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An Interview with Chris White, RKC Team Leader

Kettlebells, Qigong and the Secrets of Athletic Efficiency, an interview with RKC Team Leader, Chris White

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An Interview with Daniel Cirilli, PCC Instructor

About 10 months ago, I just saw some videos on YouTube from Al and Danny Kavadlo, and Frank Medrano. I decided to start with Street Workout after meeting Kerigo and some of the other guys at a fitness festival in Gothenburg. From there I started working on my team and now I am a member of WSWCF (World Street Workout and Calisthenics Federation) and a PCC Instructor.

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The 7 Best Things about the HKC

I’ve been fortunate enough to teach/co-teach five Hardstyle Kettlebell Certifications (HKC) in the last 8 months. My buddy Josh Henkin, Master RKC and DVRT Creator, and I had the great privilege of teaching two of those HKC workshops to the United States Marines. I taught the other three workshops in New York City, Kansas City and Connecticut.

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An Interview with David Martin, Marine Corps Martial Arts Instructor, HKC, DVRT

With DVRT, I think body movement is also a big factor. With all the rotational drills, there are so many exercise variations you can do with the Ultimate Sandbags. I think sandbags are great for the Marines, because no matter where they are, they can take the empty Ultimate Sandbags along and fill them up at their destination—then they can use them for full body fitness.

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Working Class Strength

It is funny to think one little sentence would MOST peak my interest about kettlebells. Back in 2002, a little book that would change everything in fitness entered my library. The Russian Kettlebell Challenge really inspired me to give this little-known implement a big try.

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An Interview with Dustin Jones, Physical Therapist, RKC, CSCS

I am working in home health, so many of my patients are home-bound adults—meaning it would take them a considerable effort to leave their homes. I use basic kettlebell lifts and carries with them to improve their conditioning, posture, and strength.

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An Interview with Marty G., Federal Law Enforcement Special Agent, PCC Instructor

In the unit I was attached to four years before my current detail, we were wearing up to 45 pounds of kit and equipment for hours in seated, standing, and non-traditional positions—and our movements were not always linear. Unlike other tactical units which might wear their gear for a couple of hours during operations, we might need to...

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You Bring About What You Think About

In 2008 I was presented with my first high level triathlete, Jeremy Devich. Jeremy is a machine. I have seen a lot of athletes with a “tank”, but not many have ever been as impressive as this guy. He’s a 6’3”, 190lb slab of muscle. When Jeremy and I trained together, he routinely warmed up with 3 sets of 10 get-ups (each side) with a 24kg kettlebell.

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An Interview with Faith Martin, HKC, DVRT, Fitness Director of Health Promotion, US Marines

I am currently the Fitness Director of Health Promotion, a part of SemperFit with MCCS. I am in charge of the fitness coordinators who do the assessments daily for Marines, and am also the HITT coordinator for the island. I teach a multi-modality course with a lot of different strength tools like ammo cans, kettlebells, and DVRT/Ultimate Sandbag.

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Is Your Training Really Functional?

The real reason I ask, “What does functional training mean?” I always ask because it sets us up for a much more important question, “How do we use functional training in our workouts and programs?”

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The Nixon Test

I think there is nothing more pure, powerful, beautiful, and valuable than achieving an overhead press with the equivalent of your bodyweight. It is a true indicator of great strength, bar none. But, as with many things, where there is value, there is cheating.

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The Truth of Tactical Fitness Training

About 10 years ago, I attended the first ever National Strength and Conditioning Association Tactical Strength and Conditioning (TSAC) Conference. It was very evident that tactical fitness training was entering a new era.

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An Interview with Andrew Keller, HKC

I moved to Milwaukee about 2 years ago and was looking for a way to get in shape. I used to live in the middle of nowhere, and we only had standard gyms which never seemed to work for me. I’d heard about kettlebells from people in the military and people interested in self defense. They were using kettlebells with great results.

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An Interview with Don Berry, Doctor of Chiropractic, SFMA, CK-FMS

It really helps to prevent injuries—that’s really the biggest thing. Of course kettlebells also build stamina, strength, and all the things any martial artist needs.

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An Interview with David Rodriguez, PCC

I feel like my disability has made me a better athlete because it forced me to really focus not just on heavy lifting, but to learn how to move more intelligently. I have emphasized the muscle-mind connection more since becoming an amputee. Being an amputee has really taught me how to be a better, more adaptable athlete with endless possibilities.

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An Interview with Isaac Hoffman, PCC Instructor and Research Scientist

I tried to approach fitness in the same way, but I was humbled at every juncture either by injury or just lack of ability—I could see where I wanted to go in my mind, but I didn’t have the right tools yet.

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Swing 2.0: An Athletic and Accessible Approach

Right along with those “game-changers” is the kettlebell—and even more, the kettlebell swing. Both the kettlebell and the kettlebell swing are GREAT and have truly changed the fitness industry for the BETTER.

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An Interview with Steve "Sgt Steve" Rosen, PCC, HKC

My definition of fitness is feeling your best, performing your best, and third—the lowest priority—is looking your best. If I do everything I can to feel and perform my best then I'm going to look my best.

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167 Reasons to Train Athletes with Kettlebells

Durability. There are few things more coveted by coaches and athletes than the ability to perform every time the team takes the field. There is nothing more disastrous than an injury for a high level athlete. Ask anyone on a team, their number one fear is a catastrophic injury.

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How Not To Become a Blubber Bucket—My Teenage Rescue Story

Cupcakes for breakfast and Pringles chips for snacks - these were hallmarks of my youth. Now, even though I still have a lot of time ahead of me (as I am a high school student-athlete), this nonetheless means that I spent a decade of my life gorging on fattening foods and growing complacent in the typical sedentary American lifestyle.

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An Interview with John Kalil, RKC Instructor

I was determined to learn about kettlebells, so for the first 2-3 years I probably went to every class Mike had! I soaked up as much info as I could from him.

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Martial Health

You’ll notice that there are some martial arts that seem to cater to longevity, while others, sadly, promote a much shorter life or at least movement expectancy. A perfect example of this is to see an 80-year old Tai Chi practitioner compared to a Muay Thai fighter of the same age.

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An Interview with Rolando Garcia III—Intrinsic Excellence and Goal Setting

First of all, I think goal setting itself is important. It’s a relatively sure way to actually achieve what we want to achieve. However as I mentioned in our previous interview, if you take a good look at where you are in your life right now financially, professionally, and personally, chances are that five years ago you would not have envisioned where you are now.

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How To Dominate The Deadlift, 4 Dynamite Drills Using The Ultimate Sandbag

It was only about 15 years ago when the deadlift was vilified. If you coached your clients to perform the deadlift, you were almost considered an irresponsible trainer. Only the super hardcore, “crazy” lifters really did it!

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An Interview with Angelo Grinceri, PCC Instructor

When I was almost seventeen, I started to get really involved in the aesthetic side of fitness through bodybuilding. I guess I had a different start than most practitioners. I feel like most fitness professionals have a competitive background based in athletic performance, while mine was looks-based.

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The Science of Fitness: Power, Performance, and Endurance

“Diet and exercise” have been the mantra of preventative health for decades, perhaps to the point of becoming cliché and disregarded. This well-intentioned advice to eat better and exercise more is not nearly specific enough to be useful. Furthermore, we think people should know why such recommendations are given, in order to take the advice to heart and as motivation for putting the plan into action.​

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Why Do I Train? Why Do I Want To Be Strong?

Why do you like to train? What is your goal? Certainly most (younger) males train to look cool and to be attractive to women. Over time, that may change—at least it did for me, training became a way of life. It was fun to explore how far I could push the limits by doing more reps, or increasing the weights. I was sweating "just" to write higher numbers in my training notebook.

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How to Instantly Communicate and Coach with the DVRT Universal Language of Exercise

Struggling with communication doesn’t have to be part of a workout, training is already hard enough. Since implementing the DVRT system in our programs, communication at all levels has become much easier!​

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Is Weight All The Same?

It might be the MOST annoying saying in all of fitness. I have even heard some of the smartest and most accomplished strength coaches fall prey to it: “Weight is just weight, the body doesn’t know the difference.” At first glance, it makes a lot of sense! It reminds me of an old joke, “What weighs more, 1000 pounds of feathers or 1000 pounds of rocks?” Does science and the real world tell us anything otherwise?

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An Interview with Keith Veri, RKC Instructor

When I first started with kettlebells, I was tired of how I had been training. Even though I was into running and a lot of cardiovascular training which helped me get down to 150lbs, I was not happy there. I didn’t like being skinny, and I needed to add a strength training component. Then all the sudden I saw them one day and ordered a 30lb kettlebell. It was rough, but I loved working with it. ​

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What Is The Linchpin of Kettlebell Training?

Imagine being a pioneer traveling in a covered wagon across the vast expanses of the Great American West—with nothing more than your abilities and a few critical pieces of equipment. You are on a quest to build a better life for you and all the future generations of your family.

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Can I See It In Your Eyes?

The historic wrestling room at Lehigh University was awe inspiring, training was held in that room dating back to the 1930s. But this year would be the last time the wrestlers would train in that room. While the guys were still walking in and getting ready for my training, and I gave them a few minutes to lace up their shoes. I was drawn to the walls of the wrestling room, which was surrounded by countless black and white photos spanning the entire room from wall to wall.

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How A Little-Known Forefather of Functional Training Inspired Me to Recreate Myself Athletically—And Invent The Ultimate Sandbag

Very specific things seem to happen for very specific reasons, but are completely inexplicable. Sometimes you are just in the right place at the right time. The other day I found myself at the doctor’s office for a check up on the hardware in my neck. While I was waiting, I daydreamed about meeting the man who in many ways was the inspiration that shaped my last decade, and led to my moniker as the “Sandbag Guy”.

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An Interview with Martijn Bos PCC, FMS and RKC Instructor

I had been training with kettlebells for several years before taking any of the RKC courses. Trying to learn and practice just from manuals—and another certification in Holland which was not that great—was definitely a mistake.

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Primitive Stretches

My two favorite stretches are the most primitive ones I know. So primitive, in fact, that both monkeys and children do them on a regular basis. These simple moves provide an surprisingly effective and warm up, cool down or basic mobility drill.

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Swings and Get-Ups Are NOT Enough

One of the major misconceptions with regard to kettlebell training over the past several years has been the idea that swings and get-ups will fix/cure/heal anything and be a well-rounded training program.​

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An Interview with Stefan Madsen, RKC and PCC Instructor

Back in 2003 while in the army, I participated in training courses about physical training for soldiers. I was a Sergeant 1st class at the time and did a lot of teaching, especially small arms firing and PT.

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An Interview with PCC and HKC Instructor, Errick McAdams

I used to be a fat guy! I was 26 years old and sitting on the couch, watching an E True Hollywood Story about Brad Pitt. At the time Brad Pitt was 36 years old, Fight Club had just come out, and he was totally ripped!

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An Interview with Maggie Fazeli Fard, RKC Instructor, Senior Fitness Editor Experience Life Magazine

When I was a little kid I was incredibly unathletic—just the thought of getting sweaty or dirty turned me off completely. I was also uncoordinated and didn’t have any natural athletic abilities.

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Recruiting The Core

“Core” is one of the most over-used and misunderstood buzzwords in the fitness industry. It’s been that way for the last twenty-five years. The first time I heard “core” used in a fitness context, it referred to nothing more than the abdominal area.

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An Interview with RKC Team Leader Paul Britt, CK-FMS, Primal Move Instructor

I discovered them in 2005, when I was working as a police officer. I had always been into powerlifting and bodybuilding—and was always at the gym. My wife wanted me to find something that didn’t take me away from the house and kids for up to 2 hours.

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An Interview with Steve “Coach Fury” Holiner, Senior RKC, DVRT Master Instructor

Basically this is a second career for me. I grew up as a skate punk in Long Island so I was always active. I was never on any kind of team until I started at Five Points Academy, but I was into skateboarding and much later, BMX.

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Which Ultimate Sandbag Package Is Best For You—And Why

To help you understand this new world of functional strength and athleticism, I will break down the role of each Ultimate Sandbag by size. With a minimal number of Ultimate Sandbags, you can have the equivalent of a HUGE gym’s versatility and purposeful variety.

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The Difference Between Amateurs and Experts, Strength and Weakness

When I was young, I was always searching for the new routine. The magic formula to suddenly turn me into a state champ wrestler, a pro bodybuilder, etc. Those were my days as an amateur.

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An Interview with Christian Arai, RKC Instructor

It wasn’t until I had consistent and focused kettlebell training that I discovered this tool could very well surpass the shape I was in during my competition days. Since I’ve worked more consistently with kettlebells, I’ve noticed that some of the greatest

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A Quick Lesson in Balanced Strength Training Programs

Kettlebells have stood the test of time as workout tools. However, many people are still confused about which movements to focus on, and how to combine kettlebells with other training modalities.

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How 40 Semper Fit Instructors Got Trained in the HKC

When I received this invitation in an email, “Josh, we would like you to come to Miramar and help our Semper Fit instructors with an HKC and DVRT program,” I couldn’t wait to accept! How could I say no?​

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An Interview with Carl Sipes, RKC Instructor, CK-FMS

When I moved out to California in 2003, I was lucky enough to start working with someone who had just ordered a set of kettlebells. I was introduced to them while they were still early on the scene! I thought they were interesting and had never seen anything like them before.

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The Torque Test: Becoming an Anti-Fragile Athlete with DVRT Ultimate Sandbag Training

When we introduced the clean & press test nearly a year ago, then and now there are many people who have a very hard time believing that 50, 60, 70, 80, or 100lbs can feel much heavier. It is evident in the degree that they don't train and subsequently fail the test!

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The Ki to Kettlebell Pressing Power

How to utilize internal energy to lift heavier weights, do more reps, recover quicker and supercharge your results.

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An Interview with Zach Even-Esh, Author of The Encyclopedia of Underground Strength and Conditioning

When you train hard in ways that break the rules, you learn about yourself. You learn that you are capable of achieving any success you want. So, I wrote The Encyclopedia of Underground Strength and Conditioning for people who want to be inspired, who want to learn, and who have an open mind.

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It was my sophomore or junior year in high school, sometime around 91 - 92. I was training with a guy in his mid 20s. His name was Jeff. He was intense and I loved training with anyone who was intense.​

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An Interview with RKC Team Leader Annie Vo

I was never a natural athlete. In high school, I was in marching band but kind of made it a point to avoid doing much physical activity. But when I went to college on a full academic scholarship, I had no concept of how expensive New York would be since I came from a smaller town near LA.

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An Interview with Samuel Hartman, RKC Instructor

Like many people, I started out as a runner. After graduating from college, I wanted to get in shape and it's kind of a cliché, but I decided I should just go run for exercise. I got decent at it, and was consistently doing eight-minute miles and having a good time until I injured myself as a lot of runners do.

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Don’t Fear the Work, EMBRACE It!

“They” say things change as you get older. They sure as heck said it to me time and again, ever since I was a young kid who refused to leave the gym.

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Become a Deadlift Boss

How to use Neuro-Sequencing to take your deadlift to a whole new level.

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An Interview with Pro MMA Fighter Lawrence Dunning, RKC

In college I started to get into combat sports and began competing as an amateur boxer. It evolved to the point that training for triathlons became a way of maintaining my fitness for MMA.

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An Interview with RKC Team Leader Nick Lynch

My kettlebell training began because of my own injuries. I also noticed that many people who came to my studio had numerous existing injuries. Many athletes in the US train with Olympic lifting—which is really its own sport.

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An Interview with RKC Team Leader Lori Crock

Oddly enough, I didn’t like kettlebells at first! The kettlebell swing was a very unfamiliar movement, and I didn’t understand it. But I became intrigued by kettlebells because until then, I’d liked everything else in the gym.

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How to Build Real Athleticism with Hybrid Exercises

Over a year ago I explained how to gain real efficiency from an often-underused training method—complexes. And I didn’t just discuss using complexes, but also smarter methods of using them!

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Build Your Inner Citadel

By age twelve, Theodore Roosevelt had spent almost every day of his short life struggling with horrible asthma. Despite his privileged birth, his life hung in a precarious balance—the attacks were an almost nightly near-death experience. Tall, gangly, and frail, the slightest exertion would upset the entire balance and leave him bedridden for weeks.

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An Interview with Tim Osborn-Jenkins, PCC Instructor

Six years and hundreds of hours later I had my black belt, but needed a new challenge. That's when I started practicing Wushu and Chinese Kickboxing. Because I learned good basics in Kung Fu, I was able to make a smoother—although not easier—transition to Wushu.

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An Interview with Jen Kalmes, RKC and PCC Instructor

After finding kettlebells and training with them myself, I realized how much I absolutely loved it and wanted to get RKC Certified. Because I was working with a lot of women at the salon, and had many clients who had known me for years, they noticed my body changing and asked me what I was doing.

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How to Meet the Challenges of Group Training and Programming with the DVRT and Kettlebells

Starting with the obvious, the RKC uses kettlebells, “cannonballs with handles”. The DVRT uses the Ultimate Sandbag, which is a specially designed bag with...

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An Interview with Pro MMA Fighter and RKC Instructor, Bobby Moffett

The best thing I learned for myself was how to do the kettlebell movements correctly—that and how to set up my workout routines. But, in general, after my professional fighting career is over, I’ll have something else I can teach.

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11 Ways to Use Your Environment in Strength Training

The world we live in is an amazing, fascinating place—it already has the whole gamut of tools to help us with our strength quest. We can divide all the available implements into two distinct categories​

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The Bodyweight and DVRT Connection

Whenever bodyweight training is mentioned, images of grace, athleticism, and flexibility often come to mind...

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An Interview with TJ Sawyer, Cardiologist and PCC Instructor

I really came to the PCC for my own knowledge. I turned 40 last September, and the previous year I decided my goal was to do 10 muscle-ups before I really had any idea on how to do them! I watched some videos online and thought that because I could do a lot of pull-ups that I'd be able to do a muscle-up.

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Kettlebells at Work: Reversing the Negative Health Effects of Extensive Sitting at the Workplace

Considerable attention has been focused on the role of the workplace in back pain. Too much sitting—as described by Czech neurologist Vladimir Janda—can result in “lower cross syndrome” which is marked by weak gluteal muscles and tight iliopsoas muscles.

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An Interview with Grace Menendez, PCC and HKC Instructor

I got really obsessed with bodyweight training and the progressions and regressions Al has for everything. At first, even though I’d look at an advanced exercise and think, “Oh my god, I can’t do that one yet,” I could do the regressions that came before it.

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Why the RKC?

This article is written to help you realize that the RKC is your only choice.

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How to Optimize Your Athletic Work Capacity—So Everything Else Is Easy

What we do today looks very different from what we were doing in the early 90’s. It’s not that what we did back then was ‘bad’, it’s that we know so much more today. My philosophy has pretty much stayed the same—it’s all about building work capacity, and everything after that is easy. But, how to go about building this work capacity has changed through the years.

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An Interview with Adrian Harrington, PCC Instructor

I'm not a huge guy and never really wanted to get big in the gym, I'm just having fun. If it wasn't fun, I wouldn't do it! I feel like bodyweight training really brings you in tune with yourself and think that people who just go to the gym and go through the motions don't get the same mind to muscle connection. For me, I’m getting in tune with my inner animal...

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The DVRT Clean and Press Challenge

Right away, you will find that the “weight is NOT just weight”. And while I know this is a popular thing to say—and it might not make sense to everyone—it’s one of the first lessons learned when using the Ultimate Sandbag.

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An Interview with RKC and PCC Instructor, Chris Garay

If I can get my clients excited about doing their first pull-up, then I can figure out meaningful ways to make the training more important to people in a genuine, fun, and interesting way.

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Rolando Garcia III on Intrinsic Excellence and the Necessity of “Dirty Work”

As a personal trainer, before we can claim that our advice is valid for developing success, we have to experience that success as something workable and valid for us. This is where we—as personal trainers—have to turn that critical eye on ourselves first. Are we doing right in our own lives?

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An Interview with Ramy Daoud, Pro MMA Fighter

Kettlebell training has everything I look for in exercises to benefit my MMA. It helps my explosiveness, my ability to control my body, strengthens my core—all the things I really value are directly benefitted by correct kettlebell training.

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An Interview with RKC and PCC Instructor, Matt Begansky

I’ve lifted weights for almost my whole life. I was heavily influenced by my dad—an avid weightlifter. I can remember watching him pump iron when I was a kid.

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An Interview with Adam Von Rothfelder, PCC Instructor

Growing up, my older brother and I would watch Bruce Lee and kung-fu movies. And I was always jumping off the couch, emulating them! I started learning karate and gymnastics at around age six.

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How to Develop Rugged, All-Purpose, "Farm Boy" Strength and Power—Without Setting Foot on a Farm

You don’t have to be a historian of physical culture to have heard “farm boy” or “old man strength” stories. I remember my father having that kind of strength.

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An Interview with RKC Instructor and Gym Owner Robin Sinclear

I learned some great basics from the start and fell in love with the training right away. It was so different than the bodybuilding training I'd done before.

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The Evil Cousin

In many ways it changed everything. It gave validity to the concept of strength training as a powerful means of fat loss.

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An Interview with Katie Petersen, RKC-II: From Figure Competitor to Kettlebell Coach

Katie Petersen, age 30, of Chicago is a Loyola University graduate and a former nationally-ranked Figure competitor. She placed in the top five in 2011 and went on to prepare other competitors to reach the national level.

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Intention—Distinguishing Champions from the Ordinary

When I wrote this, I wanted to step away from the norm. I could write article after article about swings and get-ups, but wanted this piece to be about something I hold near and dear.

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An Interview with Fredrik Högström, Senior RKC and PCC Instructor

I started Kettlebell Center with the goal of providing kettlebell training for everybody.

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How to Move Dynamically Using “Smart” Strength—The Origin Story of DVRT’s Ultimate Sandbag Training System

After trying many different strategies, combinations...

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Ten Domains of SEALFIT

The environments that SEALs must operate in and the missions they take on require an uncommon level of physical and mental fitness. Because the stakes are much higher than what most individuals and teams face, the training that SEAL operators do must be more comprehensive and include mental skills as well.

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An Interview with Dr. Patrick Roth, MD, author of The End of Back Pain

I started to read about back strengthening and kettlebells, then tried it on myself before trying it with my more ambitious patients. The vast majority of the patients who had the nerve to try it, benefitted from the training.

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An Interview with Susan Sloan, RKC Instructor

Laurel introduced me to kettlebells, and I fell in love with them from day one. Even though I could barely use them at first because I was so overweight and out of shape, I kept trying.

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An Interview with Moritz Rammensee, RKC Team Leader, PCC, CK-FMS, Primal Move Instructor

I realized that the kettlebell and RKC system was very powerful. I like Dragon Door’s current RKC very much, it’s similar to the way I approach my clients.

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An Interview with Florian Kiendl, RKC Team Leader, CK-FMS

I can now do many of the things that I've always wanted to achieve in martial arts because of my kettlebell training. Kettlebell training has helped with roundhouse 360 kicks, and many related moves. I think it also has helped my board breaking—it’s helped with a lot of things!

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Kettlebells Have Your Back: A Neurosurgeon’s Personal and Professional Perspective

Kettlebells are an ideal tool for treating back pain. They not only strengthen the back, but also enable improved posture, improved bending form, and patient confidence. If you are already an experienced kettlebell user, this is likely already evident, but if you are a patient with back pain, read on and open your mind to some extraordinary possibilities.

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Interview with Senior RKC Chris Holder, Head Strength Coach at Cal Poly, Doctor of Chinese Medical Qigong Therapy

I am really excited about the possible opportunities with the RKC, because I feel like I’ve really married the two sides of Dragon Door—I am a hardcore kettlebell guy, a hardcore qigong guy, and I “get it”.

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Interview with Senior RKC Amnon Darsa, Creator of Krav Maga Core

I can incorporate kettlebells into my Krav Maga training. During my combined training, I work on Krav Maga, some heavy bag, some rounds of sparring, and kettlebells for the fitness rounds. Normally, I would need a lot of equipment, because bodyweight exercises are not always the best for this, but the kettlebell is a really good solution.

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Interview with Rolando Garcia III RKC-II, CK-FMS, Manager, Motivational Speaker, and Author of The 4 Competencies Method

In the process of trying to understand what would turn my division around, I had to investigate what really drives the success of a personal trainer. I soon realized that 75% of what drives success in personal training had nothing to do with personal training.

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Interview with Author and Guinness World Record Holder Jon Bruney

Kettlebells had a HUGE part in my training because they really teach the body how to absorb impact like nothing else. There's something about the plyometric acceleration and deceleration especially. I did a lot of really heavy swings as well as...

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Interview with Steven Graves, RKC, PCC, and Primal Move Instructor

I think my body is now more powerful, explosive and stable than ever before. After 3 years of kettlebell training, I´m able to maintain my strength and conditioning level with a minimum amount of workout time.

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Dragon Door Interviews RKC Team Leader, Darius Gilbert

Being an athlete I know when something feels right, and kettlebell training felt great. I still feel just as strong, explosive, and capable of doing many of the same things I did when I played football at the University of Virginia. I know I’m training the right way because at age 40 I can still keep up with the 18 year old kids we train, and still dunk a basketball.

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Dragon Door Interviews PCC and RKC Instructor, Malin Kirjonen

Now, I have found my true sport with calisthenics and kettlebell training. These practices make me strong, balanced, and super fit. It’s hard to believe, but I am much stronger and more explosive today than I was while boxing in Australia.

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How Kettlebells Helped Reverse Aging, Restore My Strength, Reduce Pain and Revitalize My Tai Ji Practice.

I am a newcomer to kettlebell training. Some years ago I bought an instructional video, but quit after a few weeks. I practiced in my living room in front of the tv, and spent each session in fear of whacking one of my cats in the head as I wildly swung the bell in my attempts to follow along with the video.

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Dragon Door Interviews Rob Exline, RKC-II

I really enjoy training regular people—I get a lot of satisfaction from seeing someone who starts off as unable to chew gum and walk at the same time, then after training with us they have amazingly high-level skills just from practicing what we’ve coached and taught here.

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Dragon Door Interviews RKC Team Leader Aaron Pierson

I’m 38 and have been in the EMS field for ten years and into kettlebells for about five years. I don't have the back issues that many of the EMS guys have. Kettlebells have allowed me to put on healthy weight. The combination of barbell and kettlebell training has also increased my fitness level considerably.​

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Dragon Door Interviews RKC Team Leader, Robert Miller

When I found Dragon Door, I knew I wanted to be an RKC. Going to the RKC was an enlightening experience—I realized I had to go back to the drawing board.

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Your Body Is Best: A Crash Course in Calisthenics

Dec 11, 2013 05:11 PM

You don’t need a full-blown gym or even a single piece of equipment to get incredibly strong. The Progressive Calisthenics Certification imparts a lifetime’s worth of bodyweight exercises in just three short days.

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Dragon Door Interviews Pro MMA Fighter and RKC Instructor Mike Medrano

Kettlebells really work perfectly for MMA—I can use my energy to work on my conditioning and strength without getting big. And it is safer, so it matches up perfectly.

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The Timeless Pattern

Dec 03, 2013 09:08 PM

Anybody who thinks this through this will realize that we train patterns, not parts. Yoga, martial arts, kettlebells, dance, gymnastics and the wide array of natural movements caused by our environment are all brought to being through patterns, not by parts. The parts of the body and the structure of the body submit themselves to the will of the pattern.

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Dragon Door Interviews Jimmy Halverson, PCC Instructor, Yoga Instructor and Chef

Because I work seven days a week, my practice right now is yoga and bodyweight exercises. The more time you can spend in your body the more you cultivate a sense of knowing which brings a sense of empowerment.​

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Dragon Door Interviews Luke Tipple, RKC-II, Asst Olympic Strength & Conditioning Coach, Ohio State University

I first saw kettlebells back in 1998-99 as an undergraduate. During my Junior and Senior years, I interned with a chiropractic doctor who worked out with them. At the time, I only had very basic ideas about kettlebell swings. In 2005, when I became more involved in the collegiate strength and conditioning field, I started learning a lot more about kettlebells and have continued to learn more over the past 8 years.

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Dragon Door Interviews Frank Williams, PCC and HKC Instructor

Kettlebells, calisthenics and TRX are the best tools for what I'm doing. They support my whole training philosophy which is to keep trying to move better, eat healthy food, and always try to make yourself a little stronger and more flexible. I really have no interest in going back to big gyms again.

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Kettlebells Are Not Really That Effective, Are They?

Senior RKC Josh Henkin discusses some of the controversy surrounding kettlebells and their effectiveness, article includes a video with further detail.

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Dragon Door Interviews Tanner Martty, PCC Instructor

I’ve tried many different types of physical training starting off with basketball when I was a kid, then Olympic wrestling, bodybuilding, kettlebells, before coming back to calisthenics...

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Dragon Door Interviews David Leddick, RKC Instructor and Dragon Door Dealer

At the time of the RKC workshop, I wasn't even planning to open a gym. I owned a moving company and had been running it for a while. Afterwards I realized that being a kettlebell instructor was something I wanted to turn into a career.

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Dragon Door Interviews Laura Robertson, RKCII, CK-FMS, PCC Instructor

My instructor—a professional BMX rider—said, "You have to find your right group of kids." When I think about all the personal training and instructor certifications I've completed, I feel like I have found my “right group of kids” whenever I come to a Dragon Door workshop.

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Dragon Door Interviews Nick Kenon, PCC Instructor

I think personal trainers seem to evolve a training style because our industry is so much about learning—as we learn more, we adapt our style. I've really started getting more and more focused on the movement aspects of fitness and less on the “fitness” aspect of fitness.

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Dragon Door Interviews Anthony Moro, RKC Instructor

I first saw them eight years ago during Recon Training in the Marine Corps. They introduced me to kettlebells even though I learned to swing them a different way. Then I kept meeting awesome people who really kept me interested in the RKC. The kettlebell swing really builds a true athlete.

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Dragon Door Interviews PCC Instructor Dr. Lance Monteau, MD

When I came across the PCC system, it all fit. It's what I’ve spent 30 years looking for, and now I have it. It’s unlike anything else. So I ended up going to the PCC Workshop and even though I was already progressing, now I've gone from the stairs to the elevator! It’s been like a dream since I went to the PCC—the jumps I make every time along with how much easier the exercises are on a weekly basis. I’m really amazed. This is really it—what I dreamed about for all those years.

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Dragon Door Interviews Internet Fitness Personality Zuzka Light, RKC

I started blogging about my own workouts and have been trying to improve ever since. I really fell in love with kettlebells because they were very "outside of the box" and really rough around the edges—which is something I really like. Kettlebells are awesome and can be really safe but only if you know exactly what you’re doing. What really motivates me are the people who are getting great results because of my videos and blog.

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Neuro-Mass Is Nearly Here

You can develop very impressive levels of muscle mass, strength, speed, power and endurance, without having to train all day, every day like a professional athlete does with Neuro-Mass.

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The Revolutionary Training Solution - The Neuro-Set

A ‘Fool-Proof’ Solution For Rapid Increases In Your Muscle Mass, Strength, Speed, Power, Athleticism and Conditioning, That’s Been Tried-And-Tested On Olympians, NFL Athletes, MMA Fighters and More…

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Dragon Door Interviews Corey Howard, RKC, CK-FMS, and PCC Instructor

Now that I'm almost 40, I am more concerned with quality of life. Calisthenics were naturally the answer, because I'm not about to quit working out. I'm adding strength through handstand push-up positions and working on my levers. All of them have helped me link myself together, and shore up the weak links.

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Are You Making These Mistakes In The Gym?

So If You Want More Strength, Muscle, Speed, Power, Athleticism And Conditioning – Read On Carefully And Make Sure You Aren’t Making Any Of These MISTAKES…

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Dragon Door Interviews Matt Maher, RKC Team Leader

The speed and explosive strength developed from kettlebell movements really carries over to the deadlift, and I use many of the lifts as accessory lifts in my training templates. The way I train myself is similar to my approach with personal training clients. I think I've been successfully able to mesh the RKC system, FMS, and even Westside Barbell concepts to make my clients strong and healthy.

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Dragon Door Interviews PCC Instructor Benji Williford

I was looking for safe ways to work out by using the body in an efficient, functional way and which would build a strong healthy body for life. I was really interested in the PCC because the books I had from Dragon Door are top-notch. For many people at the PCC what might have seemed unattainable either happened or now seems like it is within their reach. It’s such an amazing experience to watch someone achieve a feat that they deemed impossible.

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Dragon Door Interviews Jack Arnow

Jasper said, “You’re a natural.” At the time, I didn’t know what he meant by that, but I never forgot it. I just kept practicing and practicing. From age 16 to about 35 I would do 3 sets of one arm chins a day for 4, 5 days a week, and often did 16 alternate one-arm chins in a set—which comes out to about 50 reps a day for years. Most people will never do that many in their whole life.

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Dragon Door Interviews RKC and PCC Team Leader Angelo Gala

I'll never forget my first experience. I remember thinking that 16kg sounded really light... but I was soaked in sweat after just 10 minutes. I absolutely fell in love with the amount of focus required for these super-technical movements. I feel unique because I was able to maintain a high level of strength and flexibility throughout my whole endurance building process. My strength is in having and being able to share a diverse background in all aspects of fitness.

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PCC Instructor Matt Schifferle demonstrates how calisthenics can be practiced anywhere

Dragon Door Interviews PCC Instructor Matt Schifferle

I've always wanted to feel secure in knowing that I can continue to practice and advance in training no matter what is happening in my life—no matter where I live. The PCC exploded everything for me. Since the workshop which was about a month ago, I've put on about four pounds of muscle just using some of what I learned. Weakness can't hide when you're working on Progressive Calisthenics. ​

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Dragon Door Interviews Josh Henkin, Senior RKC and Creator of the Ultimate Sandbag and Dynamic Variable Resistance Training Systems

Jul 25, 2013 11:41 PM

Josh Henkin: I've always enjoyed being around athletics, even if I knew that I wasn't going to be a professional athlete. So, the field of strength and conditioning was one of the coolest ways to have an active part in the development of athletes. After the RKC, I understood how to integrate the body more efficiently. It gave me a broader scope of looking at all movement patterns differently—really emphasizing that we are trying to achieve a specific movement with every exercise.

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Dragon Door Interviews Iron Maiden Beth Andrews, Senior RKC and PCC Instructor

Jul 19, 2013 03:30 PM

Beth Andrews: Quality movement must be established first, before you can truly unleash your strength. My advice is to build a solid strength base first, be patient with the progressions, and don’t try to mix the Iron Maiden goal with other goals. I gave up everything that didn't feed into the three lifts, and added FMS corrective/mobility drills. The PCC was amazing. I thought it set the stage for a new direction for the RKC too. The new RKC has community, support, and great energy.

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Dragon Door Interviews Ken Stewart, RKC2, CK-FMS

Jul 12, 2013 03:30 PM

Ken Stewart: My family's history of eating habits and being sedentary has led me to doing what I'm doing. At my mother's funeral, my grandmother had a heart attack and passed away right at the gravesite... ...that was my turning point. We've had to ease people into kettlebell training because it can be intimidating. In our facility, there's nothing but kettlebells, rowers, and...

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Alone, Alone, Alone on “Throw Up Hill”

Jul 11, 2013 04:10 PM

"I was back in my home state, Maryland, for a few days recently, and I revisited an old haunt of mine, affectionately dubbed by me in 1983, "Throw Up Hill", because I usually lost my lunch when I was running up this monstrosity after a few reps. It was either pay 20 dollars to go to a gym with one squat rack in the corner..."

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Dragon Door Interviews Jordan Rubin, Best-Selling Author and Founder of Beyond Organic

Jul 05, 2013 03:50 PM

Jordan Rubin: Since no one could produce foods to our quality standards and specifications for our meat and dairy, we decided to control the entire supply chain. Our EA Live foods were really my saving grace. The enzyme activation process (EA Live) basically creates some of the healthiest, most nutrient dense foods on the planet, and makes them more available to the body.

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Dragon Door Interviews Senior PCC Instructor and Author, Steven Low

Jun 28, 2013 03:50 PM

Steven Low: PCC instructors come from a diverse set of backgrounds, but we bond because of the commonalities we see in all exercises. We aren't training people to be gymnasts, break dancers, or martial artists; we are teaching them how to use their body to get stronger and healthier. I feel like most people are naturally drawn to bodyweight exercises. Movement is life. Bodyweight exercise and gymnastics training takes us back to many fundamental movements....

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Dragon Door Interviews RKC and Beast Tamer, Jason Kapnick

Jun 15, 2013 04:00 PM

Jason Kapnick: The RKC community has left many clues about its very successful training methodology. I've wanted to do the RKC workshop for at least four years. When it comes to movements like a pistol, I just had to fix the weakest link, because my body could already handle the strength aspect of it. The RKC principles have been a big part of what I’ve been doing for the past year and half. ​

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Dragon Door Interviews Author and Strongman Jon Bruney

Jun 07, 2013 04:00 PM

Jon Bruney: I’ve always been a good speaker because I’m also a pastor. NeuroMass isn't just about athletic training—it’s about training the whole person, mind, body, and diet. Everybody can benefit from that. I think athleticism comes from practicing different styles of movement at the same intensity during a workout. Neuro-Mass is something totally unique and new, it’s not a re-read of old stuff.​

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Get Primed for Primal Move

Jun 05, 2013 02:01 PM

Get primed for Primal Move with Jen Sinkler: It’s in that spirit where the real magic happens. What had originally piqued my interest in the course was its emphasis on play and the pure, unadulterated joy of animation. “Primal Move is about being happy and enjoying movement again, as we did when we were kids. We did not think about fat burning and muscle building, plyometrics and periodization,” writes Peter Lakatos, founder of the Primal Move program. “We did not even feel like we were training​

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Dragon Door Interviews Elliot Hulse

May 24, 2013 04:00 PM

Elliot Hulse: I'd watch him (Elliot's uncle) do standing back flips, all kinds of calisthenics, and chop bricks with his hands in my parents' basement. He was literally like superman.We became some of the best athletes in our elementary and middle schools growing up. I developed what I now call the Four Layers of Strength. When you maximize all four layers, you can truly become the strongest version of yourself.

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Dragon Door Interviews Danny Kavadlo

May 24, 2013 04:00 PM

Danny Kavadlo: I got started with fitness when I was about 11 years old. My older brother was a big influence. (Al's my younger brother.) We started with all the basics, push-ups, pull-ups, sit-ups—even though I don’t do sit-ups now—and progressed into dips, squats, etc. We really got into it in a noncompetitive way, essentially we just wanted to get stronger and improve ourselves physically. At the time we didn't know any other ways to go about it. When I got a little bit older...

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Dragon Door Interviews Andrea Du Cane, Master RKC

May 10, 2013 10:30 AM

Andrea Du Cane: Working with kettlebells is also incredibly empowering. Introducing women to kettlebells was a big goal of mine. Then as I started working with de-conditioned populations I realized how much kettlebell training could change people’s lives.

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Dragon Door Interviews RKC Team Leader Matt Beecroft, CK-FMS

May 10, 2013 10:30 AM

Matt Beecroft: On a whim I jumped on a plane for 28 hours from Australia and did the RKC workshop without any formal training. Now, I train an eighty-four year old with Parkinson’s, guys who are prepping to fight in the ring, and everyone in between. Lawyers, dentists, professionals, trainers—it's a big cross-section .The kettlebell is an amazing tool, but what grabbed me was the leadership, coaching, and the system of the RKC that surrounds the kettlebell.

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Brace for Impact!

Apr 24, 2013 06:01 PM

People train for all kinds of reasons. Health, functionality or vanity is usually at the top of the list. My own training goals are a bit different. I perform strength stunts. I use this term as an umbrella under which such things as steel-bending, brick and board breaking and a myriad of other feats which can involve electricity, fire or

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Mike Gillette’s Strongman Feat Makes Ripley’s Believe It Or Not

Apr 22, 2013 10:21 AM

Well, when it comes to your abs, how tough are you, really? Do you just have a pretty-boy six pack—all show and no real go when it comes to handling impact? Or do you have the kind of snarly strength that can withstand 3 tons of impact force slamming into your midsection? Dragon Door’s new author, Mike Gillette, has exactly that kind of strength—and proved it recently to the world, through Ripley’s Believe It Or Not...

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Dragon Door Interviews Master RKC, Max Shank about the Highland Games Regional Championship

Apr 19, 2013 10:30 AM

Max Shank: I think the Highland Games are really great, honestly. It's such a good outlet for someone who's built up a level of explosiveness from kettlebell swings. With just a little extra time in training, you can have a really good time competing. Everyone is really nice, and you're almost certain to be one of most in-shape people participating.

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Dragon Door Interviews Steven Head, HKC

Apr 19, 2013 10:30 AM

Steven Head: Playing baseball is my passion and the focus of my conditioning—almost everything in my own training is aimed at improving my conditioning for baseball. And, all of the HKC skills are essential for my strength, conditioning, and injury prevention. Even though I'm 55 years old and playing on a 25 and over team, I can keep up with my teammates and opponents. Many of them are half my age! I play second base, third base and shortstop.

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Dragon Door Interviews Joseph Morstad, RKC

Apr 19, 2013 10:30 AM

Joseph Morstad: With my IBD flare and hospital visit in January of this year, I was unable to eat, incredibly weak, and fatigued. When I came back I started with parts of the Turkish get up. I'd start on my back rolling to pressing the kettlebell overhead. Core and glute exercises were very helpful. Passing the RKC in August showed me that I was strong. I really believe that experience stayed with me and helped me through my IBD recovery in January of this year.

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Bench Press: Good, Bad, or Ugly?

Apr 17, 2013 06:01 PM

Back in the Old Timer days, the power clean was the staple lift that measured the strength and power of Athletes. For some unexplainable reason, the bench press replaced the PC as the measuring stick for gauging athletic strength. Guys just love to bench. For obvious reasons, the bench is an important exercise for the body building and power lifting culture

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Dragon Door Interviews Beth Andrews, RKC

Apr 12, 2013 10:30 AM

Beth Andrews: I started with small kettlebells, a 4kg and an 8kg—only 10lbs and 18lbs—but I was in total shock. I've been lifting for a long time as well as training people in a gym for years. It was hard to believe that a little bitty weight kicked my butt. After switching to just kettlebells for about eight months, I went back to bench press and found I could do sets of five with my previous max. ​

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Dragon Door Interviews Kim Vigsbo, RKC Team Leader

Mar 29, 2013 10:30 AM

Kim Vigsbo: You need to be safe and execute good form, but I want to bring the love and joy for kettlebells. I love simplicity. I want to show people that just because I'm over 50 years old, I'm not done training or taking care of myself. My fiancée is 55 years old, and is one of the strongest women I know. I’m eating and training right—there’s a reason I look the way I do at 54.

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Dragon Door Interviews Helder Gomes, RKC

Mar 29, 2013 10:30 AM

Helder Gomes: Being in the computer business, I was very familiar with the internet, and stumbled across someone using kettlebells. This person had many previous injuries, was older than me, and was doing things I never imagined I could do as a Marine, let alone as a disabled veteran. Of course, I was curious and soon found Dragon Door and the RKC.

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Dragon Door Interviews Elliot Newman

Feb 16, 2013 11:30 AM

Dragon Door: How did you get started with health and fitness? Elliot Newman: Ever since I was about 15, I’ve been very interested in training and health. Over the years, I’ve tried a lot of different things. From a training perspective, I started out with bodybuilding but discovered it wasn't fulfilling for me, so I moved onto powerlifting a few years later. I've also tried many different approaches to eating. In the past few years I’ve educated myself greatly on the subjects of nutrition​

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Dragon Door Interviews Master RKC Thomas Phillips

Feb 16, 2013 11:30 AM

Dragon Door: When did you first become interested in fitness? Thomas Phillips: I've been an athlete since I was eight years old. So fitness and competition have always been a huge part of my life. I still compete in natural bodybuilding, power lifting, and jujitsu.

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Dragon Door Interviews Laurel Blackburn RKC Team Leader

Feb 16, 2013 11:30 AM

Laurel Blackburn: That’s another great thing about kettlebells, the time doesn't have to be split between cardio and strength training. Instead of spending an hour or two at the gym like I used to when I was bodybuilding, I only need 30 minutes. After a short kettlebell workout, my shoulders are pumped, my arms are pumped, and my heart is pounding out of my chest.

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Dragon Door Interviews Ryan Karas, RKC

Feb 16, 2013 11:30 AM

Ryan Karas: It's very humbling to feel like I've been blessed with the opportunity to teach people how to change their lives when 20 months ago, I was in a place of complete helplessness.

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Dragon Door Interviews AJ Roberts

Feb 16, 2013 11:30 AM

Dragon Door: You originally came over from the UK on a basketball scholarship? AJ Roberts: Yes. I came over as an international exchange student, mainly to play basketball.

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Dragon Door Interviews Master RKC Keira Newton

Feb 13, 2013 04:27 PM

Dragon Door: Earlier, you mentioned your husband also trains with kettlebells, did he introduce them to you? Keira Newton: My husband had learned about kettlebells from somebody who was self-taught and thought they knew what to do, even if that wasn't the case. But, my husband was really into it. I thought what he was doing was really bizarre and looked weird—I even used to tease him about it!

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AR Running

Dragon Door Interviews Senior RKC Andrew Read, Dragon Door Australia

Feb 06, 2013 05:27 PM

Dragon Door: How did you first discover kettlebells in Australia? Andrew Read: I had some shoulder problems and was trying all kinds of things to avoid surgery. I looked at many training methods like unstable training, TRX, push up variations, and eventually learned a little about about kettlebells. About six months later....

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Clubs Swinging - Not Just for the shoulder?

Feb 04, 2013 08:21 PM

Being a former professional athlete I spent many years tearing my body up both in the gym and on the field.  Since then I have been working as a strength coach/trainer for over 20 years and on a quest to find the most effective ways to help restore my body and those of my clients back to a healthy, functional and hopefully pain free state.  In simple terms our primitive form....

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Dragon Door Interviews Senior RKC Robert Rimoczi

Jan 30, 2013 05:27 PM

Dragon Door: How did you first discover kettlebells? Robert Rimoczi: In 2007, someone on my internet forum wrote about the incredible results that could be achieved with kettlebells. I watched several videos and quickly understood some advantages of training with them. My friends are probably still laughing about my first forum comment about kettlebells, it was something like, "That's great, and there's definitely a lot I want to learn, but I think that two 48 kg (the largest Dragon Door...

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al upsidedown

On the Progressive Calisthenics Certification (PCC)

Jan 04, 2013 09:12 PM

In 2001 Dragon Door launched the RKC—the ultimate kettlebell certification. It quickly went on to become the definitive kettlebell certification, worldwide. In 2013 Dragon Door launches the definitive bodyweight certification. Enquiring minds want to know some things about this revolutionary project—dubbed the Progressive Calisthenics Certification (PCC). In the days since John Du Cane announced the cert, I have been deluged with questions from my Convict Conditioning students. Here are some...

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Gus Juggles

Dragon Door Interviews Gus Petersen, RKC, CICS, and Creator of the K.A.T Fitness System

Dec 25, 2012 07:37 PM

Dragon Door: How were you introduced to kettlebells? Gus Petersen: In 2003, I borrowed Power to the People from a friend and was amazed at the body tension and power-breathing concepts. Right away, I realized these simple techniques would make a profound difference in my strength training. Even though kettlebells weren't in the text, I saw an ad for them at the back of the book and ordered a few. In 2004, I became an RKC certified instructor.

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Dragon Door Interviews RKC Team Leader Mark Bixby

Dec 25, 2012 07:37 PM

Dragon Door: You mentioned finding kettlebells in an unusual way, can you share that with us? Mark Bixby: I was working on my undergraduate degree in philosophy and English in Austin, Texas while working my way through school in a restaurant. I started working in kitchens at the age of 15, and began cooking as a sous chef for a small Mexican/Caribbean cuisine restaurant at 18. After graduation....​

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Dragon Door Interviews Mike Krivka, RKC Team Leader

Dec 17, 2012 08:14 PM

Dragon Door: How did you find kettlebells? Mike Krivka: I first saw kettlebells back in 1986 at the Russian Embassy in downtown Washington, D.C. I was learning Sambo from a bunch of really grizzly old Afghan vets who worked as spooks and spies. Previously, I had studied Judo and Jujitsu, but wanted to learn Sambo, because of the emphasis on ankle or knee locks to disable the opponent. At the Embassy, I noticed some kettlebells sitting in the corner, though at the time I had no idea...

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Elite Law Enforcement Adds Kettlebells to Their Arsenal

Dec 07, 2012 10:30 PM

Ever since I was a kid I have been obsessed with law enforcement. I was a kid hooked on Columbo, Mod Squad and The Rookies. For my 12th birthday, I got my first fingerprint kit. It didn’t take long before every solid surface in the house was covered in black or white powder and sticky tape marks. All I wanted when I grew up was to be a cop. A detour in high school along with some bad decisions put that dream to rest. In December of this year...

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Naked Warrior

Dragon Door Interviews Master RKC Phil Ross

Dec 05, 2012 10:45 PM

Did you originally try kettlebells because of your martial arts studies? Phil Ross: I'm always looking for the best things available as far as training goes, especially concerning martial arts. I first heard about kettlebells at Frank Shamrock's place in the Summer of 2005. He mentioned that he knew someone in San Jose who was training with these cool things called kettlebells. So, he showed me...​

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How To Deadlift Like A Champion

Nov 16, 2012 10:48 PM

The deadlift is the king of all strength exercises. Other barbell lifts are great too – the Olympic lifts, the squat, the bench press, the military press – they all have tremendous benefit. But for pure strength – the deadlift is king. It works the entire body from head-to-toe… The glutes, hamstrings and lower back work hard, as do the upper back and the grip. If you’re a powerlifter, the deadlift is where the meet is won and lost. If you’re a strongman, you need a good deadlift; otherwise...

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An interview with Mike Gillette on the Genesis of his new Dragon Door Certification program, Mental Mastery

Oct 08, 2012 06:00 PM

Dragon Door: How did you first become involved in the mental aspect of training? Mike Gillette: I had been involved in law enforcement training for several years. In the mid 1990s, I was primarily teaching in an academy environment. The curriculum was use of force topics—the various tools and techniques law enforcement and corrections officers use to motivate better decision making. Intermediate weapons like batons, chemical sprays, and empty hand techniques each have their own...

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Dragon Door Interviews Jeff Fish, Director of Athletic Performance - Atlanta Falcons

Sep 29, 2012 08:48 PM

Dragon Door: Given your extensive experience coaching strength and conditioning, what led you to try kettlebell training with your athletes? Jeff Fish: I began researching the role of movement-based methodology in the early 2000's and was fortunate to meet Pavel in 2005. I learned a great deal from him—this was the first obtainable information I found for implementing kettlebells in a workout plan. At the time, there was very little information available on safe, proper kettlebell technique

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Dragon Door Interviews Rachel Cosgrove, RKC

Sep 26, 2012 02:40 PM

Dragon Door: What inspired you to try kettle bells? Rachel Cosgrove: I’ve actually been training with them for a while. I took a different kettlebell certification about six years ago, and we’ve been using them with our clients at the gym ever since—they’re really a fantastic tool. I had heard a lot about the HKC, RKC, and already knew Brett Jones and Pavel—we have spent some time with them in the past. Since we use the FMS as our primary screening tool, when Gray Cook got into kettlebells...

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TomDavin SanDiegoRKC swing

Dragon Door Interviews Tom Davin, CEO of 5.11 Tactical, RKC

Sep 12, 2012 04:30 PM

Dragon Door: When did you first try kettlebell training? Tom Davin: About 10 years ago, when I was chief executive of Spectrum Health Clubs, I first became aware of kettlebells, but really didn’t know how to use them. In terms of actually using kettlebells as a fitness tool, it was after earning my CrossFit Level 1 certification that I wanted to learn more. I met Jeff Martone who said, “You gotta do RKC.” That started me on the journey. About two years ago...

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Dragon Door Interviews Peter Lakatos, Master RKC, Creator of Primal Move

Aug 20, 2012 02:40 PM

Dragon Door: What inspired you to develop Primal Move? Peter Lakatos: The story goes back to when I was a kid. It was very important for Hungary and the smaller communist countries to perform well at the Olympics. They believed a great Olympic team would show the world that they were doing well. Hungary's program chose children for every sport. I was picked for swimming at age four—by age five, I had five swimming training sessions per week until I was picked for traditional European...

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Dragon Door Interviews Senior RKC, Max Shank

Aug 15, 2012 09:30 PM

Dragon Door: I've been told that you're only 25 years old. As much as you’ve bragged about “being lazy,” you've accomplished a lot in a short period of time! Can you tell me about your work ethic? Max Shank: I’ve had a job or multiple jobs since I was 12 and I haven’t had a week without a job since then. I am actually pretty lazy with my training, I’ll just lift something heavy and then rest for a while before doing it again. Dragon Door: When did you become interested in fitness?

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MarkReifkind article image

The Toughest Ab Exercise You’ve Never Done

Aug 10, 2012 09:40 PM

It’s a completely different thing when you’re talking about ab work that translates into 500 pound squats and deadlifts and ab work that makes you feel confident at the beach or the pool party. Very few know how critical really abs and obliques are in very heavy power and Olympic lifts, until they do them. Try squatting max efforts with weak abs and you’ll find yourself getting bent over like a melted cheese sandwich. The same with deadlifts. The abs and front panel must be seriously...

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BrettJones article shoulderpacking

Shoulder Packing 101

Aug 10, 2012 09:05 PM

As one of the most mobile joints in the body, the shoulder can also be one of the most complicated to understand and work with. To paraphrase a comic book line: “With great mobility comes great complexity.” With this complexity and mobility also comes injury potential and the need to properly coordinate this amazing set of structures. There are four different joint structures that influence the should...​

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AndrewRead Article closingthegap

Closing the Gap

Aug 10, 2012 09:00 PM

In fighting there is often talk of “distance” or “bridging the gap”. What many don’t realize is that the concept of creating space, or removing it, from your opponent is also found in strength training and can be used to instantly increase your strength and power in certain situations. One of the core concepts of the RKC School of Strength is the manipulation of space within your body to create tension. When you remove gaps in the chain of movement, and tighten the space within your body...

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Dragon Door Interviews Valerie Hedlund, RKC II, and Iron Maiden

Aug 07, 2012 10:00 PM

Dragon Door: How did Iron Maiden,Valerie Hedlund start training with kettlebells? Valerie Hedlund: I originally found them in 2008 at a two day NSCA conference I was attending for continuing education. Well, I guess I first found them through Anthony Deluglio. After seeing him present at the NSCA, I bought my first bright green kettlebell right then and there. I went to many more presentations at the conference, then saw that the NSCA was offering a one day workshop with Pavel. I remember...​

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Dragon Door Interviews Gabriella Katschthaler, RKC Team Leader, CK-FMS

Aug 07, 2012 07:50 PM

Dragon Door: How did you first discover kettlebells in Hungary? Gabi Katschthaler: It’s a long but interesting story. My kids decided that they wanted to study and train in Kyokushin karate. I went with them and was curious after seeing some of the weird looking (to me at the time) stretches they were practicing. On an internet search, I found the book Relax Into Stretch by Pavel Tsatsouline. After looking at just the first few pages, I immediately had to find and read everything else he h

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Sean wakeboarding

Dragon Door Interviews Sean Greeley, RKCII, President & CEO of NPE

Jul 18, 2012 07:00 PM

Dragon Door: When did you first discover kettlebells? Sean Greeley: I first discovered kettlebells through Dragon Door and John Du Cane. I met John and Nicole in Cleveland at Dan Kennedy's Influential Writing workshop in 2007. It was a small group of 15 primaries for a three-day event. I’d heard of Dragon Door and Pavel Tsatsouline, but didn't know much about the company. After being paired up with John and Nicole for parts of the workshop, they told me about Dragon Door. I'm a wakeboarder​

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AndreaChang article1

The Stable Core Platform: or HKC 101

Jun 13, 2012 09:30 PM

Since the very first Hardstyle Kettlebell Instructor Certification (HKC) in St. Paul 2009, there have been many, many HKC certifications taught throughout the states, and overseas. Lucky enough to have been invited to assist at the very first HKC, and working as an instructor team with Master RKCs Brett Jones, Geoff Neupert and Mark Reifkind, and Senior RKCs Zar Horton, Doug Nepodal, Fabio Zonin, and Dr. Michael Hartle, at my own studio, Kettlebility, and other locations around the states...

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LaurenBrooks article

A Simple Guide To Designing a Workout for Kettlebell Instructors

Jun 13, 2012 04:50 PM

You’ve trained hard. You’ve completed the grueling three-day weekend of the RKC or the full day of the HKC. Congratulations, you are now officially certified! You have proved that you can execute the basic kettlebell exercises with safe and correct form. You have proved that you understand the concepts and can relay them to a novice. You have proved that you are tough and can withstand challenges. You have developed the strength and conditioning needed to pass the certification process...

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MarkWechter article

Bringing Hardstyle to the Grid Iron

Jun 13, 2012 04:02 PM

Before I elaborate on what we are doing with our football program at Washington Township High School, I think it is important for you to know how we got to this point…the RKC Hardstyle way of training. We are the largest high school in Southern New Jersey. We have been very good year in and year out for the last 25 years...

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JeffoConnor article

Which is better: Olympic or Power Lifting? The Answer is “Yes”…

May 23, 2012 07:30 PM

Which is better for you? Well, are you an Olympic or Power Lifter? What if the answer is “neither”? What if you’re one of the thousands of regular people, operators, or athletes that isn’t a platform athlete? You know that powerlifting stands alone in developing the ability to generate absolute strength. You’re also aware that Olympic lifting develops power and explosiveness like nothing else...​

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Pavel article benchtomilitarypress

Bench to Military Press More

May 23, 2012 07:00 PM

Training fashions swing from one extreme to the other. The bench press used to be the end all. Today it is a pariah exercise labeled “non-functional”. As often is the case, neither extremist view reflects the reality. It is easy to like the bench press because it blows up the upper body so quickly and easily. It is just as easy to dislike it when you take a look at your typical light bulb shaped gym rat who lives for the bench. In the unlikely event that you will see...

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JasonMarshall Article

Barbells and RKC…A Match Made in Heaven

May 23, 2012 06:30 PM

After college, I decided to (finally) use my Exercise Science degree and join a gym. In my own weird logic, I thought I had to have a minimum level of strength before I could even join, so I trained in my bedroom with a couple pair of dumbbells my mom bought me for my birthday and, of course, my own bodyweight. Once my preconceived level of strength was reached, I headed to the local gym and signed up for a membership. As a new member, I was still intimidated by...

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TonyGarcia Article

Kettlebells vs. Olympic Weightlifting – A Guide to Getting Started

May 23, 2012 06:00 PM

Having worked as a personal trainer and manager in a “big box” gym for some time, I have had the pleasure to meet and work with many types of gym-goers. Some are happy to simply walk on the treadmill and watch TV. Some attend every spin class as if it were a cult. Some pump their pecs and biceps daily but avoid a squat rack like the plague...

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Dragon Door Interviews Master RKC, Iron Tamer David Whitley

May 02, 2012 09:30 PM

Dragon Door: How did you originally find kettlebell training? David Whitley: In 2002, I was a massage therapist and trained “normally” in a gym. One of my clients bought a 16kg kettlebell and asked if I knew anything about it. Around the same time I read an article that Pavel wrote in Muscle Media. Next to the article was a full-page ad for the original RKC book and Dragon Door kettlebells. I didn't know much about them but I had seen kettlebells in pictures with old-time strongmen...

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Dragon Door Interviews Al Kavadlo

Apr 19, 2012 04:30 PM

Dragon Door: What originally attracted you to pull-up bar calisthenics? Al Kavadlo: As a teenager, pull-ups were the first exercise that I really caught my interest. I never thought they would lead to a career path, it was just fun. I feel really lucky that I can help people with their fitness, because I really feel passionately about it.

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Dragon Door Interviews Paul “Coach” Wade

Apr 18, 2012 10:00 PM

Almost reluctantly, Paul Wade agreed to be interviewed via email. Normally he doesn't grant interviews, but made an exception this once. We had a great email conversation, most of which is represented below.

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DanJohn ART championclean

Champion of the Clean

Apr 03, 2012 04:12 PM

I think the fact that I was a lousy javelin thrower has actually made me a pretty good coach in the event. Not great, trust me, but I can get you better in the spear toss simply because I had such a hard mountain to climb. I’m not sure people realize how honestly horrible I was in the javelin until I started my Kettlebell training and followed the excellent advice of javelin coach Bill Witt. With a few simple Kettlebell exercises and some simple technical clues, I managed to add seventy feet...​

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FabioZonin ART

How To Have It All

Apr 03, 2012 04:10 PM

When I was a teenager I attended a gym and trained with weights just to get a beach body, good for impressing the girls. At the time, Italy had not yet seen the boom in fitness, gyms were few and poorly equipped, and almost no one had any idea why he did what he did. One day I visited a friend at an olympic lifting and powerlifting gym, and there I had the opportunity to challenge for the first time, an olympic barbell. I immediately fell in love with powerlifting, and from that day...

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SteveHoliner ART

Strength From Failure or: How I Learned to Stop Worrying and Love the 44kg

Apr 03, 2012 03:45 PM

I have a serious love-hate relationship with the 44kg kettlebell. I first tried to press it at the Philly RKC in 2010. Though I didn't get it at the time, it went up about a month later with some tips from Geoff Neupert, Shaun Cairns and Steve Milles. Between the RKC and the July RKC II, my weight dropped from 225 to 195 and the 44kg became my half bodyweight press test. Over time, I was able to get the 44kg up about 90% of the time in either arm. My stronger arm was...

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ThomasPhillips Article

How to Make It Happen Big

Feb 28, 2012 06:00 PM

I’ve competed in 14 different Raw Powerlifting events in 5 different federations in the 198, 181 and 165lb classes; however, I will be doing my first powerlifting event in over 3 years for the PTTP team in July. (If you wish to lift with the team you can qualify in a local powerlifting meet or in the Tactical Strength Challenge on May 5th. Men are required to pull 2.5 times their body weight and ladies must pull 1.5 times their body weight). What have I been doing and why the...

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MaxShank article

The 80% Rule

Feb 28, 2012 05:30 PM

I feel fortunate to have gone through many different phases of training. Bodybuilding, Crossfit, HIT, running, kettlebells, etc., and each phase has taught me different things about training, good and bad. I currently have many students who take group classes at my facility so it was important to give them simple instructions to achieve their goals in the best way possible. I realized along the way in my own training that lifting as heavy as possible, while staying as...

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LouEleuteri article

My Quest to Pull 600lbs

Feb 28, 2012 05:00 PM

The following training cycle and kettlebell workouts are what I used in my quest to pull 600 lbs. A little background information is probably in order. I am 55 years old and compete drug-free and raw. After injuring my lower back in 1993, I had to give up powerlifting. I was told that I would never lift again. After reading an article on Pavel, I decided to get some kettlebells to get back in shape with no thoughts of ever getting back into powerlifting...

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DrMarkCheng interview1

Managing Injury, Improving Fundamental Movement and Building Strength—Through Tai Chi, FMS and the RKC

Jan 24, 2012 07:00 PM

Dragon Door: Dr. Mark Cheng, it's good to talk to you. How did you first discover kettlebells? Dr. Mark Cheng: I first discovered kettlebells through one of my patients, a gentleman by the name of Dan Inosanto. He's the senior most student of Bruce Lee. One of his senior students (an RKC) set up a training session for him to train with Pavel. Inosanto asked me, "Doc, would you mind coming to this workout—one of my students arranged a workout with a Russian weightlifting coach...

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PrentissRhodes Article

Complex Training: How To Transfer Strength To Skill

Jan 19, 2012 11:30 PM

You need more power! You need more running! Sometimes, the words still ring in my head from my training partner at the time, Kestutis Arbocius. He was a world class Shidokan fighter from Lithuania who came into the gym to train. He would always say this to me after we had just finished sparring a few grueling rounds after which we would strike the focus pads for a few more rounds, and later finish with some heavy bag work. Always thinking I needed to dig deeper, I did what any fighter...

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GaryMusic ancientwisdom article

The Art of War, Sun Tzu: Ancient Wisdom for HardStyle Martial Artists

Jan 19, 2012 11:00 PM

The nature of my work, bouncer and bartender through college and 22 years in the military in dangerous places all over the world unfortunately put me in many self-protection situations. I am still here so I did something right. What was it? I used defense to protect myself. Sounds simple but I think you will discover in the following article the concept of defense is more complicated than most martial artists understand. I began my martial arts training like most in the early 1970's...

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SteveMilles EmilyBearden

HardStyle Training and Muay Thai: The RKC meets the Science of Eight Limbs

Jan 19, 2012 10:30 PM

“Simple but not easy.” We've loved that HardStyle motto since the first time we heard it. It is an accurate -- if deceptive -- way to describe RKC training. It is also a template for training properly for the combat sport and martial art of Muay Thai. Also known as "the Science of Eight Limbs" for its use of kicks, knees, punches and elbows, the techniques of Muay Thai are simple but not easy to perform correctly: with speed and power...

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DanJohn article iwastheproblem

I Was The Problem…

Dec 29, 2011 10:30 PM

It turns out that I was the problem. Yes, this is true: I had great ideas, excellent programming and some nice technical tidbits that worked for everyone. For the squat, I had progressions that I humbly think changed the world of lifting forever. Well, at least, I thought they were working. I discovered a disconnect: I was saying “this” and people were hearing “that.” I thought I was making a point, but my people were hearing another point. This reminded me of math class...

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AndrewRead article easystrengthallages

Easy Strength… For All Ages

Dec 29, 2011 10:00 PM

If you want to know if a strength training program works don’t give it to a twenty-year-old kid who plays football. Give it to a forty-year-old basketball player. The difference in body type and testosterone levels will help to really isolate what works and what doesn’t. If your forty-year-old basketball player gets stronger you’ve hit pay dirt. Well, what do you get when you test a program on a seventy-year-old woman and it works? You get a program so rich in benefits that it makes you look...

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DannySawaya article thegoal

Keeping the Goal The Goal

Dec 29, 2011 09:25 PM

I received my first weight set at 14 years old for my birthday. I remember setting the bench press up staring at it and felt that I was becoming a man. Honestly, that is exactly how I felt. I didn’t ask for a toy that year, or a new video game system. I wanted a weight set. In my head I would have 6 pack abs and a massive chest and arms by the end of summer and just in time to start my freshman year of high school. For over 22 years I have not stopped lifting weights...

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TracyReifkind article

Mastering the Hardstyle Swing: "The Workouts"

Dec 19, 2011 05:02 PM

In 2006 after successfully losing 120lbs the previous year, I earned my RKC at the age of 42. It was training the Hardstyle Kettlebell Swing that helped me lose the weight and develop the conditioning to endure the RKC’s three days of intense physical training. Although both of those accomplishments are impressive, even more miraculous was how training the Hardstyle Swing brought out my inner athlete, transforming my body and helped erase the signs of former obesity...

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MarkReifkind Article learntoswingRKC

Learn to Swing: the RKC Way

Dec 19, 2011 03:00 PM

The working title of “Mastering the Hardstyle Kettlebell Swing” was “Learn to Swing”, because that was the intent when we made the video. After we produced Tracy’s “Programming the Kettlebell Swing” DVD to show her unique methodology for doing hundreds if not thousands of kettlebell swing variations, we were struck by just how many people really didn’t understand how to do a proper kettlebell swing. At least well enough to handle serious high volume swing training...

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FawnFriday article swingwithintent

Swing with Intent

Dec 19, 2011 02:00 PM

Imagine your exercise plan for the day includes five sets of 10 two-hand swings with a medium weight. You’ve done these sets many times before and will have no trouble getting through another five sets without much effort. You can put in your reps, and punch the clock. There is nothing wrong with this approach if your goal is merely to complete the sets. If you want to get better at swinging, though, you should take a different approach. When I do barbell squats, I have a setup ritual...

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How to Get Stronger and Stronger and Stronger—By Building a Safer, More Scientific Foundation for Effective Movement

Dec 14, 2011 11:00 PM

Dragon Door: How did you first get involved with fitness and movement? Brett Jones: I have a Bachelor of Science in Sports Medicine from Highpoint University, and was a graduate assistant athletic trainer (and an ATC certified athletic trainer through the NATA) at Clarion University in Pennsylvania. I completed my graduate degree in 1995 and took my first job as an athletic trainer at Hargrave Military Academy in Chatham, Virginia. That’s Gray Cook's hometown. He had just moved home and...

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DanJohn artcle fitnessindustry

If I Could Do One Thing For The Fitness Industry

Dec 04, 2011 11:00 PM

If I could do one thing for the fitness industry, it would be to give some clarity to what people want. Because of fitness magazines at the checkout counter at the grocery store and a myriad of devices to try and buy from television commercials that promise “abs” in a few weeks, (you do KNOW that you already have them…right?), I have been besieged by people in the last year who are convinced that there is always greener grass in the other training hall’s pasture. For most people, they don’

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SeanSkahan article

Using Kettlebells in Professional Hockey

Dec 04, 2011 09:00 PM

I have been using kettlebells within my team’s training program in some capacity during the past 2 years. During that time, we have incorporated the Swing and the Get Up. We have also used a kettlebell as a substitute for a dumbbell during other exercises such as 1-Arm/1-Leg Modified Straight Leg Deadlifts and Slideboard Split Squats. I really felt comfortable using kettlebells in my program after reading and watching some really good instructional books and DVD’s on proper kettlebell...

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MelissaKlundby article

Lifting Big, Staying Small

Dec 02, 2011 10:35 PM

In November of 2009 I watched 94 pounder, Jessica Okimra, from Hawaii, deadlift three times her bodyweight at the World Association of Bench Pressers and Deadlifters (WABDL) Championship in Reno Nevada. Watching her and the other lifters that day inspired me to pursue the competition deadlift as an outward expression of strength. Since 2010 I have competed in several WABDL deadlift events, and several American Powerlifting Association (APA) full power events. Why do I compete?

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The birth of the Functional Movement Screen—and how and why it is the perfect complement to the RKC School of Strength

Nov 30, 2011 04:00 PM

Dragon Door: How did you get started with CK-FMS? Gray Cook: In undergraduate school, I had a major and two minors—studying sports medicine as my degree along with exercise physiology, athletic training, and psychology. I always had the intention of becoming a physician or physical therapist. But the more I studied, physical therapy seemed to be a lot more in line with what I wanted to do. I wasn’t really interested in the chemical/pharmaceutical approach, I wanted to learn how to...

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JonEngum Interview shane kick

45 Seconds, 1 Kettlebell Exercise and a 37% Boost in Power—Senior RKC Secrets from the Frozen Tundra

Nov 19, 2011 12:00 AM

Jon Engum: I discovered kettlebells through flexibility training. I’ve been a martial artist since age 8, and opened my own gym in 1991. I got my first black belt at the age of 12. It’s all I do, it’s all I’ve been doing, it’s all I know. Dragon Door: What style of martial arts? Jon Engum: Tae Kwon Do, Korean style martial arts... I study three different ones. Early in my career I was a competitor and I liken it to being a rodeo cowboy. You train really hard all week long, then travel...

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How a 44-Year Old Chiro Beats the Butts Off 22-Year Olds in Semi-Pro Football—And Other Tales of Kettlebell Power and Glory…

Nov 10, 2011 04:00 PM

Dragon Door: How did you discover kettlebells? Dr. Michael Hartle: Through a colleague in the strength and conditioning world. We talked about it and he had mentioned Dragon Door, so I looked into it around 2002-2003. I bought a 16kg and a 24kg, then they sat in my gym. I have my own facility for physical therapy and rehab with our patients; it also doubles as our training center. The kettlebells sat in the corner gathering dust...

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ShaunCairns article1

Getting Stronger

Nov 07, 2011 12:00 AM

This program was designed and implemented by myself when I prepared for the very first official beast tamer challenge, which was held at the October 2005 RKC in St Paul. Please note that this is a very intense program that can only be followed for a short period of time otherwise burn out will set in. An additional note is that prior to the actual Beast Tamer challenge I had not trained for a week as I was traveling to the US and arrived a couple of days prior to the RKC. I had 3 challenges...​

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JakeAltomare article1

5 Weeks to the Beast

Nov 06, 2011 11:00 PM

When I first signed up for the Russian Kettlebell Challenge, I knew it was going to be a difficult task. After watching countless Youtube videos on the RKC, one particular video caught my eye. It was called “Beast Tamer Challenge”. With a title like that I was curious to see how it related to Russian kettlebells. I started watching the video with expectations of a safari backdrop with wild animals. Instead, I saw an amazing feat of strength with a 48 kilogram kettlebell! Not only did the RKC...

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ValerieHedlund article1

Demystifying the Iron Maiden

Nov 06, 2011 10:00 PM

Since successfully completing the Iron Maiden Challenge at the August 2011, San Diego RKC, I keep getting the same question: “How did you train for it…?”That’s a bit of a trick question and everyone wants the easy answer… If you do (fill in desired program name) for (fill in requisite time duration) of time then viola, in no time you will be Iron Maiden #(fill in number)!!! It feels good and pretty darn cool to be the 3rd woman ever to complete this challenge successfully, especially at 5’3” and​

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How a self-styled “corporate thug” restored his wrecked body with kettlebells —and became a force for change in worlds as disparate as Camp Pendleton and the hallowed halls of Western medicine…

Oct 07, 2011 10:00 PM

Dragon Door: Mark Toomey, Sr. RKC – how did you find the RKC? Mark Toomey: I found the RKC through Qigong with John Du Cane. In the latter part of my 40’s I had a corporate gig: internal security and executive protection. But had a completely dysfunctional body. I had been a typical gym rat, wore the wrist wrap gloves for bicep day - which was every other day. I was hurting, in constant pain. Someone suggested I learn Qigong, I did a search and found Dragon Door. That's when I saw these...

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TommyBlom Fighting

How a Leading Krav Maga Instructor used RKC and Kettlebells to Excel as a Fighter

Sep 27, 2011 12:00 AM

“I've never seen such big changes in physical development as I have got with kettlebells.”

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AndrewRead article caf

Calf Work

Consider the following: A recreational runner has an 80% chance of an injury every twelve months of running that will require up to 4 weeks off running. The average runner is forced to absorb between two and three times bodyweight through the feet on each step. The average person takes between 1000 and 1200 steps per kilometre (based off Tony Benson’s chart for runners averaging 6-8 minutes/ kilometre). So if the average person weighs 80kg (180lbs) they are forced to absorb up to...

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Marty article

Manly and Organic are NOT Contradictions in Terms

Sep 06, 2011 06:58 PM

Say “organic” around a group of hardcore lifters, MMA fighters, Spec Ops operators or elite athletes and watch as the sneers appear and listen to their derisive, obscenity-laced comments. Organic brings to mind visions of effete, well-heeled urban and suburbanite female and metro-sexual males purchasing tofu and $18 a pound sockeye salmon at Whole Foods or Trader Joe’s on their way home from Bikram Yoga or Pilates class. Organic food purchases at one of these...

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DW handstrength

HAND STRENGTH: What Is It and Why Do YOU Need It?

Aug 25, 2011 01:00 PM

Why are strong hands important? Because your hands are the portal to your strength, the thing that connects you to your kettlebell, barbell, golf club, tennis racket, opponent or bag of groceries. Without your hands you cannot express your strength in the majority of sports. Even in a sport like soccer, which is hands-off, the athlete must have a connection to a barbell or similar implement to develop strength. So what does it mean to have a strong grip?

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JE JustAddWater

Just Add Water

Aug 25, 2011 12:00 PM

"Mother mother ocean I have heard your your belly you hold the treasure few have ever saw"...Jimmy Buffet A Pirate Looks at 40. Water is the giver of life. The sustainer of the earth, the primordial fluid our ancestors first crawled out of. The human being has always had a connection or a call to the water.Want to ease your way into a greater range of movement? I suggest taking your training into the water. Now I am not talking about joining the local water aerobics class and...

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GusPetersen ARTICLE

Phat Boys, Traveling Vikings, and Devil’s Triplets: Hard-Core Cross-Training for Hard-Style Junkies

Aug 24, 2011 12:00 AM

So you’re a self-proclaimed hard-style junkie. You live for your next intense kettlebell workout. You’ve read Enter the Kettlebell at least three times. You walk like a Russian. You quote Pavel at parties. You may well have a kettlebell tattooed on your calf. In a pinch, you’ve probably even tried pickle juice as a pre-workout tonic. You’re training hard and heavy most days, and your workouts are packed with intensity...

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JonEngum ART

Armbar Secrets Unclassified: Supercharged Roundhouse

Aug 04, 2011 02:00 AM

“Give me your strongest most powerful kicker and you’ll see the power of their kick improve by at least 15 %.” Speaking to a room full of Martial Artists who were skeptical of kettlebell training I was there to convince them that they too, could improve their sport of choice with kettlebells. The volunteer had been kicking since a young age with several championship titles under his belt was ready to go and true to my word, in less than a minute, he had increased his power by...

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TommyBlom ART

Kettlebells for Increased Abilities in Fighting

Aug 04, 2011 01:30 AM

A lot of the time I see people try to mimic different moves in fighting when they want to make a fighting specific program. Trying to mimic certain moves and load them can a lot of the time be counter productive because it makes the move slow and heavy instead of fast and light that is should be, this will make the move worse than it could be if you trained the move by itself and focused the physical training on improving general abilities which will make the trainee an better athlete...

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GaryMusic ART

The Karate Tournament Competitor's Guide to Success : Part TWO

Aug 04, 2011 01:00 AM

In Part One we looked at the relationship between the kettlebell and kata. This time we’ll look at how to structure your training for tournament success. The schedule: You have four workouts performed on separate days; shoot for at least 5 workouts a week, up to six is fine as long as you are not lifting to failure. Give yourself at least one day to rest your mind and body. How you schedule the workouts depends totally on the tournament date...

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0800-Somewhere outside Sneads Ferry, North Carolina

Jul 14, 2011 02:00 PM

Thirty-six athletes stand on a field waiting for their RKC Certification to begin. Next to the field, there’s a gym, filled with lifting platforms, bumper plates, Oly bars, all the normal trappings of a well-appointed training facility.The RKC Team Leaders and their assistants greet each athlete by their first name, not out of familiarity, but simply because no one here shares their last name. Each of these athletes has gone through rigorous selection...

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Memoirs From The Platform

Jul 14, 2011 01:00 PM

Powerlifting is a thankless sport. I’ve learned a lot from my experience, especially in the last few years. I’ve had a little success, set some meet records, had amazing training sessions, set some huge gym PR’s, AND had some great disappointment too. I was lucky enough to be offered the opportunity to lift on the Power To The People Deadlift Team...

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SteveBelanger article

Swing Your Way to a Better Deadlift - Is it Possible?

Jul 14, 2011 12:00 PM

Can the kettlebell swing help improve your deadlift? We will examine this question through a personal first hand account. Here’s the story. In April 2009 my son Jeff let me know he wanted to enter the deadlift only division in the United States Powerlifting Federation’s national championship in early July 2009. I asked him if he was serious since he hadn’t pulled a single deadlift in eight months...​

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INTEGRATION: Powerlifting and Kettlebells, The Perfect Match!

Jul 14, 2011 11:00 AM

When I started Powerlifting, there was so much to learn. The big three lifts to learn were simple, The Squat, The Bench and The Deadlift. There is really nobody that does these lifts correctly when they venture off into the world of lifting weights. I remember I had a poster of Bob Hoffman from York Barbell. It came with the weight set I bought from there. This was 1979! It had about 22 exercises on it and I just followed them all in sequence...

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AndreaDuCane Article

The Safe, Practical - And Highly Effective - Way to Give Your "Kettlebell Boomer” Clients the Golden Body of Their Dreams

Jun 21, 2011 03:00 PM

There are an estimated 77.3 million “Baby Boomers” in the United States. Ranging from middle age to early retirement. Of this group most are still in the work force and earning good money. Some are beginning to retire with fairly secure incomes. Because of the G.I. Bill and the increased interest in higher education, a record number of this generation attended college and attained college and post-graduate degrees. Recent health studies have shown that in general...

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ColeSummers article

Some Thoughts From a Kettlebell Boomer

Jun 21, 2011 02:00 PM

Isn't "Why would you want to be strong and healthy after you turn fifty?" the same as "Why would you want to be happy after you turn fifty?" – Sean Schniederjan. For several decades I've been a strength and conditioning coach in many disciplines. For the last few years I've focused on trying to become a very good Hardstyle RKC kettlebell coach. During the day I train high school students. In the evenings and weekends I train adults of all ages, in RKC principles. My students vary greatly in...

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AndrewRead ART

The Ten Dollar Spend

Jun 21, 2011 01:00 PM

My name is Andrew Read and I am a training ADDICT… I have at various times trained: while concussed; with eighteen stitches in my right knee and no skin on one hand; while on crutches and most recently while barely able to walk due to pain in my hips from inflaming an old injury. Somehow my body has held itself together despite all the years of torment and torture and still works reasonably, although my FMS score can range from a thirteen to an eighteen depending on the day.

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Brett Article

Is it a Pull or a Push? Direction of Force in the Deadlift and Swing

Jun 09, 2011 03:00 PM

If you have ever had the chance to see a full biomechanical video of a Squat (or other movement like a deadlift) you have seen the blue arrows on the screen. These blue arrows represent the direction of force during the movement. During a deadlift the blue arrows should be pointing straight up but straight up actually means straight down. Do you call a deadlift or swing a “Pull” exercise? Chances are you answered, “Pull”. And it might surprise you...

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Geoff article

Maximizing Tension For A Bigger Press

Jun 09, 2011 03:00 PM

The Press used to be the standard for upper body strength. It was contested in the sport of Weightlifting until 1972 until it became too hard to judge. Eventually, it just looked like a standing Bench Press. But if you accept the old standard of the Press - keeping the torso vertical without a backbend, and you spend some time on it, you’ll find newfound upper body strength. In fact, years ago I found that if I pushed my Press strength up, my shoulders felt better for the Bench Press.

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Whitely Article

Practice- Honing the Skill of Strength

Jun 08, 2011 11:00 PM

I once read a quote from Houdini that really struck me with its depth. “Magic is practice” The simple honest elegance is so obvious it is easy to dismiss. Strength is the same. Strength is practice. Strength is a by-product of continual practice. The quest for the perfect rep. And that practice begins with movement. “Practice makes perfect” is inaccurate and so is “perfect practice makes perfect”. While this sounds very good and is a step in the right direction, it is also untrue.

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The Evolution Of The Strength Athlete – Part 1

Jun 08, 2011 10:00 PM

So, you wanna get strong? That’s great, and I commend you on your choice of physical pursuit. It goes without saying that you will need to lift weights and add weight to the bar in order to get stronger. However, if you wish to reach your strength potential (in your chosen lifts) then there is going to be much more involved than mindlessly ‘lifting weights’.

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Jeff Rush

Start Where You’re At

Jun 08, 2011 06:47 PM

Starting where you’re at seems like a rather obvious and somewhat silly statement. Unfortunately, though, many of us try and start significantly farther down the course than we’re physically able to. Very few of us would try and squat 800 lbs before we had ever done 400. But for some reason most of us jump right into some lifts that require a lot of mobility and a high skill level like the Bent Press and Sots Press. I don’t want to discourage anyone from learning these lifts...

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Hartle article

Hartle-Style and the RKC Snatch Test

When I first took the RKC Snatch test in April of 2006, I was required to snatch the 24 kg kettlebell 74 times, without setting the bell down and being only allowed one hand switch, period. There was no time limit but the only rest you could have was at the top in the lockout position. When I was in this position, I would make sure I had my hand open, even for a brief second. If the kettlebell touched the ground at any time during the test, the test was over.

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A Pressing Matter

I remember hanging out at my buddy’s (Alan Martin, RKC) house when his first set of kettlebells came in. He ordered 5 bells. A 16kg, 24kg, 32kg, 40kg and 48kg. After the UPS guy finished cussing us, we opened the first box…which one do you think we opened first? The 48kg, of course! And the first thing we did with it?

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Sushi, Sake, Karate & Kettlebells

Karate and Kettlebells is a perfect match, and if you follow the RKC doctrine of Hardstyle the two arts are a perfect match. Just like sushi goes with sake, kettlebells and karate make an unstoppable combination for fitness, strength, speed, power and tournament skill.

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Convict Conditioning: Paul "Coach" Wade on the Fine Art of Building Functional Fitness the Smart Way

May 17, 2011 03:41 PM

Black Belt interviewed Wade to glean some information about his fitness program and learn more about his philosophy on what functional fitness really means.

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Sports Medicine: To benefit from kettlebell workouts, let's tame the intimidation factor

May 14, 2011 07:58 PM

Dr. James Glazer finds Dragon Door to make the best kettlebells after testing all the various kettlebell designs on the market: "In the previous column I discussed the benefits of the newest, old workout in the nation. Kettlebells, originally developed in Russia, are basically cannonballs with a handle. They have been around since the 18th century..."

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Jedd Johnson

Testing Radiant Tension Variations for Increased Performance in the Kettlebell Press

Pavel writes about a concept called irradiation, which is a coordinated tension that allows us to execute more strength in a given movement when we tighten other parts of the body, especially the hands.​

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Matt Wuchner

STRENGTH Is A Set of Skills

I am a fan of strength. Being strong is pretty useful, and really fun to play around with. I would go so far as to say....

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Andrey Patenko

Russian Systema Breathing

There is no need to tell anyone how important breathing is to one’s life. A man arrives into this world with a breath and finishes his path with his last breath. Yet not everyone knows how to breathe properly and how to regulate many functions of the body with breathing. Many people do not even suspect that once they learn to breath properly they can improve health and, if they are athletes, to improve training and recovery.

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Can It Really Be That Simple?

Mar 24, 2011 03:00 PM

“It just can’t be that simple, Tiff.” “Well, think about it.” Okay, so I did. The proceeding little dialogue was from my living room a few days ago. I have been battling this hip injury for a few years and I discovered that two things keep me pain free: a tiny little stretch and avoiding beer. It’s not science, certainly, but it is true…for me.

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Lifting Speed Matters

Mar 24, 2011 03:00 PM

Everyone knows you must lift heavy some of the time. As long as you push yourself and try to add weight to the bar whenever possible it’s tough to screw up maximal strength training.

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Rep Speed

Rep Speed: The Secret To Perpetual Progress

Mar 24, 2011 03:00 PM

I have to admit something right up front here – I’m stubborn. Like a mule sometimes, just ask my wife. And my old weightlifting coach, Alfonso Duran. Like you, I am always looking for the next big secret in strength training. Is it “Rest-Pause?” How about Wave Loading? Implementing the Series? Drop sets? Super sets? What? What is it? Would somebody please just tell me – NOW??!!

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pic2 thumb

Standing On The Shoulders Of Giants To Build Shoulders That Are As Strong As They Look

Mar 07, 2011 10:07 PM

In the strength training world lately, the bodybuilding crowds have been catching a lot of heat for being weak, disconnected, and training for "looks" only.

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pic1 thumb

The De Lorme Method

Mar 07, 2011 10:02 PM

Senior RKC Dan John has an expression that he applies to football – armor building. It refers to being the right size to withstand the rigours of the sport.

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The Five Phases of Mastery: Techniques and Tactics

Feb 18, 2011 10:47 PM

How can I guarantee to significantly increase your deadlift by training with two ten pound plates that you don’t even add to the bar?

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Want To Make “The Beast” Feel Lighter? Try A Dose Of Free Weight Barbell Training

Feb 18, 2011 10:46 PM

The 100 + pound kettlebell called “The Beast” has created a lot of consternation for those seeking to lift it in some manner or fashion.

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Perfecting the Pistol

Feb 18, 2011 10:44 PM

Performing a perfect pistol is a skill. It is the essence of Hardstyle …by combining strength, mobility, and internal focus the master of the pistol creates a movement that looks effortless and crisp.​

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prommanow 130x130 Book Review: Convict Conditioning

Feb 07, 2011 05:26 PM

Pro MMA Now Book Review of "Convict Conditioning" by Paul "Coach" Wade. "How 'Coach' Wade put this system together is quite interesting and makes for an entertaining read in a theoretical sense, even if you do not put his teachings into practice. Wade learned his trade from the prison strong men, men who "had no protein shakes, no Nautilus or Bowflex machines…"

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EdmontonSun logo

Jailhouse rock hard: 19 years of prison danger helped Paul Wade get fit

Jan 27, 2011 11:23 PM

Interview with Paul Wade in the Edmonton Sun about surviving prison, his training, and his book Convict Conditioning. "Being fit and strong wasn’t an option during the 19 years that Paul (Coach) Wade spent in prison.It was a necessity.'I needed what I got from my training to stay sane, maybe even stay breathing,' he says in an email interview...."

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Kettlebell Cueing

Jan 24, 2011 08:19 PM

Cueing is language art. It colors a descriptive picture for the listener to see and feel through words. Cueing is logical sequencing: a skill that will develop [...]

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Could It Be Something You Haven’t Thought Of…

Jan 24, 2011 07:29 PM

We would all like to think that we have thought of it all in regards to the one thing we spend the most time with – our bodies. But as the old joke goes: &ldqu [...]

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Strong Does Not Necessarily Equal Tough

Jan 24, 2011 07:27 PM

Author of Movement: Functional Movement SystemsIn 1984 I started college and said goodbye to a football career. I was coming off of two ankle fractures and knew my chance [...]

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How an injury-devastated weakling — who needed his wife's help to walk across the room — gained a complete recovery into full-performance strength

Jan 18, 2011 04:34 PM

A kettlebell success story interview with Steve Freides

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Why a high school PE instructor and champion weightlifter loves kettlebells: "My goal is kettlebells in every high school."

Jan 18, 2011 04:30 PM

A kettlebell success story interview with Coach Mike Burgener

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On the road again: how "the rockstar's trucker" maintains dynamic strength and beats the long-haul blues with a steady mix of kettlebell grooves

Jan 18, 2011 04:27 PM

A kettlebell success story interview with Paul Arnold

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How a weak, deskbound computer jockey transformed into an elite kettlebell strength athlete

Jan 18, 2011 04:26 PM

A kettlebell success story interview with Rob Lawrence

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How a self-defense combat specialist uses kettlebell training for strength and explosive power

Jan 18, 2011 04:24 PM

A kettlebell success story interview with Tim Larkin

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How a retired South African police officer has lost fat and gained strength with kettlebells

Jan 18, 2011 04:22 PM

A kettlebell success story interview with Albie Wentzel

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How a professional boxer has gained a sharper edge with kettlebell training for strength and conditioning

Jan 18, 2011 04:21 PM

A kettlebell success story interview with Shaun Creegan

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How kettlebells provide the ultimate strength and conditioning program for firefighters

Jan 18, 2011 04:19 PM

A kettlebell success story interview with Tom Corrigan

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How an international gymnastic coach gained new vitality and strength with kettlebells

Jan 18, 2011 04:18 PM

A kettlebell success story interview with Pat Henderson

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How a fitness trainer and flight attendant uses kettlebells to help women get stronger, more flexible, leaner and better conditioned - without bulking up

Jan 18, 2011 04:16 PM

A kettlebell success story interview with Susan Himsel

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How a college strength and conditioning coach uses kettlebells to improve his athletes' performance

Jan 18, 2011 04:13 PM

A kettlebell success story interview with Coach Ethan Reeve

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Greco-Roman Olympic silver medalist and chiropractor discusses the many advantages of kettlebell training

Jan 18, 2011 04:11 PM

A kettlebell success story interview with Dr. Dennis Koslowski

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Taking Kettlebells to Hollywood… to Major Athletes… And to the Average Woman

Jan 18, 2011 03:48 PM

A kettlebell success story interview with Missy Beaver

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How A Personal Trainer Turned His Life Around With Qigong and Kettlebells

Jan 18, 2011 03:47 PM

A kettlebell success story interview with Ron Morris

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Fitness club manager, Brett Jones, his wife, and his Marine Corps brother transform themselves with the magic of kettlebells

Jan 18, 2011 03:47 PM

A kettlebell success story interview with Brett Jones

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The Power of Iron: Martial Artist and Blacksmith, John Heinz Discusses the Kettlebells' Contribution to His Shim Gum Do—and to the Rehabilitation of Old Injuries

Jan 18, 2011 03:46 PM

A kettlebell success story interview with John Heinz

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From Gymnastics… to Bodybuilding… to Powerlifting… to Russian Kettlebells

Jan 18, 2011 03:44 PM

A kettlebell success story interview with Mark Reifkind

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A chiropractor discusses how he uses kettlebells as both a diagnostic and therapeutic tool with his patients — and how he personally transformed his body and his energy with kettlebells.

Jan 18, 2011 03:44 PM

A kettlebell success story interview with Dr. Kevin Cooper

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Russian National Junior Team swimmer and former dancer moves to England — and discovers the shape-changing power and strength-generating benefits of the kettlebell

Jan 18, 2011 03:42 PM

A kettlebell success story interview with Svetlana Writtle

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How Kettlebell Training Can Enhance a Platform Diver's Performance

Jan 18, 2011 03:40 PM

A kettlebell success story interview with Samantha Young

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Medical doctor Kristann Heinz sees kettlebells as premier exercise tool to combat America's obesity epidemic — and a perfect way for busy mothers to stay fit by working out at home

Jan 18, 2011 03:40 PM

A kettlebell success story interview with Kristann Heinz

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World Super Heavyweight Powerlifting Champion, Donnie Thompson, Sees Kettlebells As Key For Gaining Performance Edge In All Sports

Jan 18, 2011 03:39 PM

A kettlebell success story interview with Donnie Thompson

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Former US Marine, Will Williams, Launches Career as Personal Trainer… With Russian Kettlebells

Jan 18, 2011 03:37 PM

A kettlebell success story interview with Will Williams

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How Chiropractor and ART Practitioner Glenn Hyman Helps Athletes Rehab with Kettlebells

Jan 18, 2011 03:36 PM

A kettlebell success story interview with Glenn Hyman

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7-Time World Amateur Light Heavyweight Kickboxing Champion, Kurt Pitman, Discusses Kettlebell Training for Fighters and Professional Hockey Players

Jan 18, 2011 03:34 PM

A kettlebell success story interview with Kurt Pitman

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Kettlebells, Rehab and Working with the SEALs

Jan 18, 2011 03:32 PM

A kettlebell success story interview with Melanie Simon

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How to Smoke a 700 Lbs Lift, Breeze Through a 26-Mile Marathon and Jump Into a Full Splits — On the Same Day

Jan 18, 2011 03:31 PM

A kettlebell success story interview with Bud Jeffries

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Former Canadian Police Officer Tricia Dong, RKC Talks About Lighting Up Vancouver… Kettlebell-Style

Jan 18, 2011 03:30 PM

A kettlebell success story interview with Tricia Dong

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Former NFL Linebacker Carlos Bradley, RKC on The Explosive Power of Kettlebells for Football, Basketball and Other Major Sports

Jan 18, 2011 03:28 PM

A kettlebell success story interview with Carlos Bradley

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The RKC: Adding Tools to Your Toolbox—And Knowing How to Use Them—To Reach the Highest Levels of Physical Performance

Jan 18, 2011 03:27 PM

A kettlebell success story interview with Chip Morton

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Kettlebells as the "Fountain of Youth"

Jan 18, 2011 03:24 PM

A kettlebell success story interview with Sam Robards

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How to Score More in Soccer by Training with Kettlebells

Jan 18, 2011 03:05 PM

A kettlebell success story interview with Julian Monk

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How kettlebells helped John Rock increase his personal training income by 65% in a two-year period

Jan 18, 2011 03:02 PM

A kettlebell success story interview with John Rock

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Indianapolis Colts Strength & Conditioning Coach, Jon Torine Discusses Kettlebells and CK-FMS

Jan 18, 2011 03:00 PM

A kettlebell success story interview with Jon Torine

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How Kettlebells Helped Cynthia Edwards Lose 135 Pounds

Jan 18, 2011 02:50 PM

A kettlebell success story interview with Cynthia Edwards

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Surviving the Challenge of the RKC: Mike Robertson

Jan 18, 2011 02:46 PM

A kettlebell success story interview with Mike Robertson

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"People's Captain" Tames The BEAST—Lives Life Hard, Full and Furious…

Jan 17, 2011 11:24 PM

A kettlebell success story interview with Thomas Phillips

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King of the Redwoods Defeats the BEAST

Jan 17, 2011 11:17 PM

A kettlebell success story interview with Russell Jodrey

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Why Getups?

Jan 11, 2011 07:08 PM

The swing and the getup are the two foundational RKC drills. Together they make up the program minimum and give us the base of movement and strength that lead to all othe [...]

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Lats, The Super Muscles

Jan 11, 2011 07:08 PM

At any given RKC the Chief likes to ask the candidates how many have hurt their?shoulders? Many hands usually go up(if their shoulders will allow it)? He then asks ? how [...]

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Simple, Not Easy

Dec 28, 2010 06:11 PM

What do successful coaches and athletes attribute success to? Most often it is perfecting particular aspects of their game within good productive practice sessions. This [...]

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How To Fix The 3 Most Common Programming Mistakes For Kettlebell Fat Loss Workouts

Dec 28, 2010 06:01 PM

Losing fat with kettlebells is simple. At least it should be easier than using other tools – after all, we have high rep Swings and Snatches at our disposal. But un [...]

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Interview with Tim Ferriss, RKCII

Dec 14, 2010 03:40 PM

Tim Ferriss, one of Fast Company's "Most Innovative Business People of 2007," is author of the #1 New York Times, Wall Street Journal, and BusinessWeek bestseller, The 4 [...]

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2000 Non-Stop Swings and Foursome Tenants of Insanity

Dec 13, 2010 06:37 PM

Recently I've been on a kettlebell swing odyssey. A quest to max out the swing, take it boldly where no one has gone before and in doing so max myself both in effort to [...]

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What You Thought You Knew About The Kettlebell Swing...

Dec 13, 2010 06:26 PM

Last month while attending Hardstyle Ventura, Team Leader Paul Daniels was complimenting me on how I put together my DVD "Programming the Kettlebell Swing" He told me th [...]

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A New Way to Look at Balance

Nov 26, 2010 06:33 PM

Gray Cook, author of Movement: Functional Movement Systems,with Brett Jones Co-presenters of the new DVD and manual setKettlebells from the Center—DynamiI wrote my [...]

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Why Should YOU Attend the RKC???

Nov 25, 2010 12:16 PM

If you ask the typical attendee at an RKC Certification why they attended you might be surprised at the replies. While you would certainly expect to hear people say that [...]

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The Snatch: Not an "Advanced" Swing

Nov 25, 2010 11:29 AM

No matter what your goal, sport, or athletic ability is, you should be doing kettlebell swings.A quick rundown of what the swing does:It trains hip extension, which is t [...]

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Behind Perfecting the Press!

Oct 26, 2010 05:11 PM

It has been almost two years since I started putting Perfecting the Press! together and it is always rewarding to see something come to life. For a long time the kettlebe [...]

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"To Press A Lot, You Must Press A Lot"

Oct 26, 2010 05:10 PM

In the RKC Community, the Press is the standard measurement for upper body strength. To achieve a Level 2 credential, a man must be able to press half his bodyweight in o [...]

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Getting into Step - The Hurdle Step that is...

Oct 06, 2010 03:30 PM

Step one foot in front of the other. Walk. Run. Stepping is one of the most fundamental movements we perform. Our first steps were celebrated as a milestone in our d [...]

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The Great Equalizers

Oct 06, 2010 03:01 PM

In the book Movement, my co-authors and I discuss self-limiting exercises, including a chart accompanied with a list and more in-depth explanations of the concept. We dis [...]

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The Cure for My Lower Back...

Sep 13, 2010 12:02 PM

This advice does not replace the advice of a physician and medical professionals. If you are experiencing lower back pain (or any pain) you are advised to seek out the [...]

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The Amped Goblet Squat - Supercharge Your Kicking Power

Sep 13, 2010 11:31 AM

Everyone knows that you cannot rely on a single kick or punch to win in a fight, but often times it is just that which will turn the tide in your favor, if the strike h [...]

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How to Be a Harder-Working Player

Sep 01, 2010 04:45 PM

Get the Skills to Live Longer, Stronger and Tougher—with RKC, Gus Petersen's Kettlebell Athletic Training (K.A.T.) Fitness System You've seen kettlebell juggling b [...]

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The MMA Training Chronicles – Episode 1 - "Gazellasaurus Rex"

Aug 26, 2010 11:52 AM

So it's Monday night and we've just finished a brutal MMA strength and conditioning session at Champions MMA in Lakeland,FL. Several of the usual suspects are there [...]

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Getting Strong, Sexy Legs, Glutes, and Abs with the Front Squat: Excerpted from Kettlebells for Dummies

Aug 26, 2010 11:40 AM

Before I started using kettlebells, I was a traditional weight lifter for nearly ten years. Needless to say, I spent many hours in the gym each week trying to get str [...]

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Kettlebells and Time Travel - Regaining Time and Escalating Energy

Aug 09, 2010 12:02 PM

From time in memorial, people have been fascinated with time travel and the manipulation of time, from H.G. Wells' classic, The Time Machine, to Star Wars and "light [...]

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Kettlebell Muscle

Aug 09, 2010 11:38 AM

The main thing people have told me that they want from their training hasn't changed in 30 + years: they want to lose weight and get toned. This is by far the most co [...]

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A Kettlebell Success Story

Jul 20, 2010 11:01 AM

My name is Chris Pate. I have been a Police Officer for thirteen years and am currently employed by the Tallahassee Police Department. I am a bicycle patrol officer [...]

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Aerobics Anonymous: Sucker Punch Your "Cardiovascular Training-Junkie" Clients with Russian Kettlebell Snatch Training

Jul 20, 2010 10:57 AM

We know who they are. Clothing bought just to look good on the treadmill. Alarm clocks set for 0445 to provide them a chance to be the first hamster on the wheel when t [...]

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Understanding Breath:

Jun 25, 2010 04:42 PM

Breathing: It is important to understand the various patterns of respiration in order to help clients & students move more efficiently. Understanding this will help you [...]

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Ab Matters…

Jun 25, 2010 04:10 PM

Abdominals, Abs, Core, whatever name you give it the concept of core training is a continued hot topic in the fitness industry. Hard to walk by a magazine rack without [...]

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Hip Flexors vs. Abs

Jun 25, 2010 03:44 PM

One of the most common challenges we see in our population today is hip flexor dominance. The cause of this can be from a corrupted movement pattern or from simply b [...]

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"Hyper-Potentiation" – A Unique Approach To Training Simultaneously For Size And Strength

Jun 09, 2010 05:36 PM

If you haven't read Pavel's, Beyond Bodybuilding, you should. If you have, I recommend you read it again. Arguably one of the best but most underrated concepts that b [...]

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Do You Have the Right Combination for Fat Burning?

May 25, 2010 04:09 PM

As most of you already know, training with kettlebells is a fantastic and efficient way to shed unwanted fat. Within weeks of starting to use kettlebells, you should [...]

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Train Like a Man - Especially if You’re a Woman

May 25, 2010 04:06 PM

When I went through the RKC in October 2009, Pavel said something that really stuck with me; ?We are turning you into better men, even the ladies.? As a female ath [...]

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Muscle Control

May 12, 2010 04:50 PM

I recently took a 16-week hiatus from lifting weights. Due to a number of lifestyle changes and re-prioritizing of training goals, it became necessary for me to stop [...]

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Feed Forward Tension

May 12, 2010 04:37 PM

Imagine you standing upright with an empty barbell in your hands. Every few seconds your "friends' add a plate to each side. It doesn't matter if the plates are 45 lb [...]

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Tension vs. Relaxation

Apr 29, 2010 12:56 PM

A brief history At age 17 I hurt my low back for the first time to the point where I was on the ground unable to stand. WOW! A couple of years later it happened ag [...]

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The Tao of Hardstyle

Apr 29, 2010 12:50 PM

I see said the blind man as he picked up his hammer and saw. What do you see? If three men were to describe an elephant without the benefit of sight one might feel [...]

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Clarifying Hardstyle

Apr 29, 2010 12:43 PM

RKC is a "hard style" of kettlebell training born in the spec ops of the Soviet Union. In the 1970s select units adopted a karate-based style of hand-to-hand combat. [...]

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Can RKC & Z-Health Co-Exist?

Apr 21, 2010 11:20 AM

Over the last several months it has become apparent that many people want definitive answers to some basic questions about RKC and Z-Health. Pavel has asked for this arti [...]

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Z-Health and the RKC - a Clinician's View

Apr 12, 2010 10:25 PM

Over the past few years, a growing number of RKCs have pursued Z-Health certification. With this growing interest, a number of questions have arisen regarding the compat [...]

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Z-Health Principles in the RKC School of Strength

Apr 12, 2010 05:51 PM

Author's Note: This article is both textually and conceptually dense. Please read it through several times. Thanks! Acknowledgements The people who continue to inspi [...]

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CK-FMS and Z-Health

Apr 12, 2010 05:31 PM

Currently there are two systems popular with the RKC community, the CK-FMS program and Z-Health system. I have studied both being a presenter and teacher for Functional [...]

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Training for “Masters”

Apr 09, 2010 08:31 AM

"Good judgment comes from experience. Experience comes from bad judgment." So much for the philosophy, Comrades, I am here to try to enlighten you on how a 73 year old [...]

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Sophia’s Journey

Mar 24, 2010 05:56 PM

On the 8th of November 2009, Sophia McDermott became the first Australian female to win a world championship in Brazilian Jiu Jitsu. At thirty years of age she has spent [...]

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Hamster to HardStyle: A Kettlebell Transformation

Mar 24, 2010 05:39 PM

Kettlebells inspire transformations. There have been many incredible testimonials that we have all read, proving that using kettlebells can assist in weight loss and i [...]

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The Swing... As easy as A, B, C!

Mar 09, 2010 07:21 PM

As long as I have been an RKC, one of the pillars of the system has been to share new ways of teaching the cornerstone movements. As you know, having only one way to te [...]

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The Third Red Scare!

Mar 09, 2010 07:02 PM

The third red scare! But for real this time… It's a book! It's a certification! Wait, what is that thing he's lifting? A steely personality projected a path [...]

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Mastering the Kettlebell Clean

Feb 24, 2010 12:53 PM

Everybody is anxious to press the kettlebells overhead and not enough time is spent on mastering the clean. The better your clean, the better your press. Now that you [...]

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Morning Mobility

Feb 24, 2010 12:18 PM

Comrades, some of you know my story, but for those of you who don't, here's the short version: I had a herniated disc that was so bad I was bedridden for several month [...]

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How to pass the current RKC snatch test:

Feb 10, 2010 08:22 PM

The RKC snatch test has gone through a few evolutions over the years. Originally RKC candidates were allowed one hand switch, depending upon the candidates' weight they [...]

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Sweat the Small Stuff

Feb 10, 2010 07:26 PM

I have heard BRETT JONES say on different occasions that people stack fitness on top of dysfunction. I think he even tried to tell me that I was putting a 500 HP engine [...]

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Deadlifting Tips

Jan 26, 2010 02:54 PM

Picking up a weight or object from the floor is an essential skill. While that may initially strike you as an odd or over the top statement I would like you to pause f [...]

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Doug Dienelt Meet Preparation

Jan 26, 2010 02:32 PM

I start serious meet preparation 3 months out. I am a big fan of Louie Simmons and have used variations of the Westside system for 14 years. Monday heavy bench and T [...]

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Deadlift Singles Success Story

Jan 25, 2010 09:47 PM

In early November 2009 I moved my Nashville Kettlebell Bootcamp classes indoors for the winter, renting a back room at a local gym that looks a lot like the basement fr [...]

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How Hard is Hardstyle in Relation to the Kettlebell Swing?

Jan 12, 2010 07:42 PM

When I attended the RKC II certification, I had a discussion with some of the participants. We noticed that a good many attendees were extremely tense throughout their en [...]

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Assisted Pull-up Mechanism

Jan 12, 2010 07:31 PM

i{font-weight:700};p{font-family;tahoma,arial,sans-serif} The Pull-up Problem Many people cannot do even one pull-up. However, the ratio of strength to body weight i [...]

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A Strength journey: ETK, PTTP, Beyond Bodybuilding

Dec 31, 2009 01:29 PM

Brief history. Back in 2003 at the ripe old age of 33, I realized my life was taking a rather sedentary turn and basically I was getting fatter. Not obese by any standa [...]

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Pavel said I might be crazy... A kettlebell swing odyssey that helped me lose 100+ pounds of fat, but no strength.

Dec 31, 2009 12:57 PM

Well that was his jovial response when we spoke recently and told him about a new swing personal record and how I'd trained them the last year. I take that as high pr [...]

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No equipment? No excuses...

Dec 23, 2009 09:55 PM

You know it is no secret to anybody that has followed me for more then a day that I am a big fan of kettlebell training. It's simplicity and it's convenience just ring [...]

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The Beast Month

Dec 15, 2009 06:20 PM

I'll start this article with a short presentation of myself. My name is Tommy Blom, I live just outside Gothenburg, Sweden. My daily work is teaching tactical strength to [...]

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How to Military Press 140 Pounds with One Arm

Dec 15, 2009 03:35 PM

I started at the young age of 12. It all started with a cheap York Barbell set as preparation for football. I seemed to have a natural knack for resistance training, [...]

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Excess Estrogen and Weight Gain

Dec 11, 2009 03:53 PM

The Solution - Certain Compounds in Plants Can Help Counter Attack the Problem, Get You Leaner and Healthier Can certain food compounds be the secret weapon to destroy [...]

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Steel Bending, VFF, Yoga & Dan John

Nov 23, 2009 03:42 PM

The following is a report on my current training goals and how I've successfully married the completely unrelated pursuits of steel bending, barefoot running, yoga and [...]

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With My Athletes...

Nov 23, 2009 03:33 PM

At the last San Jose RKC Pavel asked me to write on how I use Kettlebells with my athletes here at San Jose State. Some quick background information: the sports teams [...]

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The Key to Faster Running Revisited

Nov 10, 2009 01:42 PM

Several years ago, my colleague Ken Jakalski and I decided that Dutch trainer Henk Kraayenhof's mantra: "Do as little as needed, not as much as possible" was a perfect [...]

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My Experience with Verkhoshansky's Peaking Plan

Nov 10, 2009 01:17 PM

The aphorism "knowledge is power" is literally true in the sport of powerlifting. To succeed in powerlifting one must first master the proper technique of each lift. [...]

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Cardio Busters Strike Again!

Oct 19, 2009 03:18 PM

While the debate about steady state vs. intense interval cardio races on, more emotion has been poured into the debate than logic or science. I aim to resolve that. [...]

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My Confession... or Why Working out too Hard is Counterproductive

Oct 19, 2009 01:48 PM

I have a confession to make. It goes against everything that I stand for in the fitness world, but lately I haven't been able to help myself. My confession is that I li [...]

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King T.U.T.

Sep 28, 2009 04:11 PM

When it comes to generating strength, tension is king. Your muscles don't know whether you are lifting iron, rocks or sand, or if you are using isometric contractions, [...]

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A Simple Pushup Routine for a Deeper Understanding of the Hardstyle Method

Sep 28, 2009 03:57 PM

What is a Hardstyle Shoulder? One of the marks of the RKC Hardstyle System of Strength is a strong shoulder. Since the shoulder muscle is only as strong as the suppo [...]

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The "Brettzel" Story

Sep 11, 2009 01:39 PM

The inaugural CK-FMS Workshop was held in St. Paul, Minnesota, in August 2008. The event exceeded all expectations, including my own, and I cannot compliment my co- [...]

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The Secret To Big Snatch Numbers

Sep 11, 2009 01:12 PM

How many times have you been frustrated by your lack of progress in the snatch? Sure, it's a hard lift, and there's technique involved, but many times snatch progress is [...]

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Kettlebells for Marines

Sep 11, 2009 11:28 AM

I am a former Reconnaissance Marine with scuttlebutt for those of you thinking of joining the ranks. The command recommendations for a 12-week fitness program calls fo [...]

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Effective Pullup Training

Sep 11, 2009 11:20 AM

I have a few different methods of training for pullups: 1. If I am training for a Physical Fitness Test, the goal is to accomplish the maximum number of repetitions. [...]

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High Tension Techniques for Max Strength

Aug 27, 2009 01:28 PM

Max Shank, RKC bottom up presses a 40kg kettlebell holding a gripper in the opposite hand. Every 4 years we sit and watch in astonishment at the feats of strength [...]

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The Ergonomics of Snatching

Aug 11, 2009 07:48 PM

Ergonomics is defined as designing something to fit the worker, to make it better. In application to the snatch this means taking a basic template (the hard-style kettl [...]

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Secrets of Climbers

Aug 11, 2009 04:53 PM

Are you feeling empty, exploited, and bored after several months of two-fisted "iron training"? You want to have well defined muscle groups and great muscle quality? I my [...]

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Learning the Pistol from the Ground Up

Aug 07, 2009 02:03 PM

The pistol is undoubtedly one of the best litmus tests for orthopedic health and functional performance. The ability to stand on one leg, seamlessly lower your body to [...]

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Train Hard Fight Easy

Jul 21, 2009 03:28 PM

As a Taekwondo Master for more years than I care to recount, I am disgusted with the public's seemingly well justified view of Martial Arts today. The proliferation of [...]

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Training a Special Olympian

Jul 09, 2009 12:50 PM

Down's syndrome is a genetic abnormality caused by a defect of chromosome 21. People with Down's syndrome have varying degrees of cognitive and developmental disabiliti [...]

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Overcoming Adversity

Jul 09, 2009 12:35 PM

After over two years of training primarily with kettlebells my body has reached levels of elite fitness that seem almost surreal. Hardstyle training progressed me to pr [...]

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Get A Grip

Jun 24, 2009 01:13 PM

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 hea [...]

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How to Change the Game

Jun 24, 2009 12:51 PM

In March of 2008 I was preparing for my first run at the open division of the Tactical Strength Challenge (TSC). One component of the TSC is a five minute snatch set wi [...]

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Progression with Presses

Jun 12, 2009 12:53 PM

Pressing heavy just feels good. There is something about prying yourself between a large amount of weight and the ground. For many of us it is a test of strength. Bu [...]

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The Ultimate Combo for Overall Fitness

Jun 12, 2009 12:52 PM

How to get strong, lean and ultra-fit with minimal equipment and time! Like most health and fitness professionals, I get lots of questions about training and program [...]

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Tips for KB Pressing Power

May 18, 2009 02:40 PM

Everyone wants to add more power to their press and they want it yesterday! Strength is a skill (where have I heard that before?) and you will need time and perfect re [...]

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2 out of 3 Beast Challenge Events Ain't Bad

May 18, 2009 02:07 PM

BEGINNING OF THE END…. The last article I wrote for Pavel detailed how my deadlift training evolved from training just a few days a month to at times traini [...]

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Getting Back To Basics

May 05, 2009 07:39 PM

?? Photos courtesy As a South African rugby player the basics are drilled into us. When the going gets tough the team call is "ba [...]

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6-Week Shoulder Shock Ladder and Swing Volume Plan

May 05, 2009 01:00 PM

A few months ago I put my students through a 6-week program. This program focuses specifically on the military press and swing volume. Each of the students that went [...]

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Programming for the Deadlift

May 05, 2009 12:32 PM

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 [...]

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Huge in a Hurry

Apr 29, 2009 03:58 PM

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." [...]

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Kettlebells and Pregnancy

Apr 29, 2009 03:42 PM

The greatest Journey of my life….. and It has just started! Are you pregnant? Or thinking of getting pregnant? Are you a trainer and is your client pregnant& [...]

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My WTH Story

Apr 29, 2009 02:29 PM

When asked, "why do you train?" how do you answer? I've been asked this question numerous times, albeit the word "train" is usually substituted for, "work out, lift wei [...]

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Voodoo Witch from Transsylvania

Apr 29, 2009 10:38 AM

Voodoo Witch ? there are actually clients that call me that, and they mean it :) (Sure, the idea of me never touching their ?problematic? shoulder but messing around with [...]

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Clean up your Kettlebell Clean in 5 minutes or less

Apr 14, 2009 04:57 PM

When teaching beginners, there are 3 technical aspects of the clean that must be considered. And a solid mastery of the swing is paramount to executing an effective cl [...]

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Using Kettlebells To Attack Stubborn Fat

Apr 14, 2009 03:36 PM

One of the most common questions on the dragondoor forum (this is probably true on all fitness forums) is something along the lines of "Any tips to help me lose some we [...]

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Increase performance & reduce injury by clarifying the brain's proprioceptive map

Apr 14, 2009 03:28 PM

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 aro [...]

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Dr. Cooper Meets the USSS Snatch Test

Mar 31, 2009 01:28 PM

In June of last year I passed the RKC II, and am very proud of it. Great information was presented by the different senior RKC's. Kenneth Jay (the Dane of pain) made a [...]

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Scenes from a Weight room

Mar 31, 2009 01:12 PM

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 int [...]

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A lot has been rolling around my head lately...

Mar 31, 2009 12:50 PM

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 [...]

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The Heavy-Light-Medium System for Strength and Power

Mar 11, 2009 09:28 PM

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 [...]

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Four Kettlebell Moves for a Bigger Powerlifting Total

Mar 11, 2009 09:27 PM

Powerlifters are a resourceful group; we'll do damn near anything to add pounds to our lifts and grow our total. Go to any powerlifting gym today and you'll likely see [...]

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Full Circle with the Get-Up

Feb 18, 2009 04:27 PM

After years of heavy get-ups, this is my feedback. A few years back I submitted an article to Dragon Door in which I shared my training of Turkish get-up. This artic [...]

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Kalos Sthenos—The Get-Up

Feb 03, 2009 09:11 PM

The term Kalos Sthenos is Greek for "Beautiful Strength" and it is where we get the word calisthenics. And it is the term that Gray Cook and I feel best represents th [...]

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Planche Training: Strengthening the Mind/Body Connection

Feb 03, 2009 03:22 PM

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 [...]

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Road Warrior Training

Feb 02, 2009 06:36 PM

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 Me [...]

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An RKC Primer

Jan 21, 2009 05:16 PM

So you?ve heard of the Russian Kettlebell Challenge certification course. And now you?re interested in attending, whether to get your diploma of attendance or to get you [...]

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I am not a Runner, but, Thanks to Kettlebells, I can Run

Jan 20, 2009 07:30 PM

I am 6'3, 225# and haven't run any more than 100yards in more than two years. I wouldn't say that I have a runner's physique but more of work horse that would rather l [...]

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Is the Kettlebell Swing the Fountain of Youth?

Jan 02, 2009 01:31 PM

I have been using kettlebells for about a year now and I can report that I have NEVER felt better. My transformation has been remarkable. I am a 63 year old Chiropracto [...]

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My Thoughts on Strength

Dec 08, 2008 07:39 PM

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 f [...]

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Figuring out Rest Periods for Your Training Goals

Nov 20, 2008 05:42 PM

A question that comes up frequently in discussions about exercise is "how much rest between sets" whether one is doing deadlifts or pullups. To help folks answer thi [...]

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The Importance of Primitive Movement Patterns

Nov 12, 2008 06:36 PM

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 reali [...]

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"It's Got to Be the Kettlebells!"

Nov 12, 2008 05:03 PM

That's the phrase I have been using a lot these last couple of years. Let me explain how and why I became acquainted with Kettlebells. In 2003 my doctors told me th [...]

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The Russian Kettlebell and Hardstyle Have Changed My Life

Nov 12, 2008 04:37 PM

In early 2000 I bought Pavel's Bullet-Proof Abs. I had never seen anyone talk training the way Pavel did. I did mostly "high intensity training" (HIT). While I was able [...]

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Kettlebells for Maxing Military Physical Fitness Tests

Nov 12, 2008 04:08 PM

I am a Technical Sergeant in the US Air Force and have been active duty for almost 9 years now and been deployed numerous times. I am currently stationed at Misawa Air [...]

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Nov 06, 2008 06:28 PM

In 1997 I had the privilege of taking an all expenses paid three-month vacation in sunny Southern California under the watchful eye of the Drill Instructors at Marine Cor [...]

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Breaking the All-Time Powerlifting Total

Nov 05, 2008 06:27 PM

Andy Bolton posted 2806 lbs total in March of 2007. Prior to that, the seven-year reign belonged to Big Garry Frank of Baton Rouge. Still going backwards, it was Ed [...]

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What Would Buddha Bench?

Oct 14, 2008 04:08 PM

Yes, yes, I know. The answer to the title of the article is probably, "not very much." The historical Buddha lived a life of asceticism and meditation over 2,500 years [...]

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How to Increase Your Vertical Jump with Olympic Lifting and Kettlebells

Sep 22, 2008 06:24 PM

Perusing the Dragon Door forum, several queries' came up on training ones vertical jump. Now there is a ton of info out there on improving your vertical, yet I had [...]

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The Kettlebell Posture

Sep 22, 2008 06:18 PM

We all know how important good posture is, but how many of us feel that we truly understand what that is? As a physical therapist, I see many people from all ages, with [...]

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Developing Your Pull-up Ability, Part 1

Sep 18, 2008 05:15 PM

As some people know, I have always done pull-ups, I have always enjoyed them, and I don't see enough people doing pull-ups in the gym. I have also been asked many quest [...]

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Sep 18, 2008 05:05 PM

One of the reasons I fell in love with kettlebells is that they helped me discover my lats. I knew I had to have them; I just couldn't make them flare out. Not only t [...]

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SPEED sKillz

Aug 12, 2008 05:28 PM

Speed, the Ultimate Frontier of Pure Athleticism. In the last few weeks, some College Football Players made themselves a lot of money based simply on how fast they ran [...]

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Physical Training for Law Enforcement Combat

Jul 17, 2008 04:53 PM

If you examine the strength & conditioning training programs utilized by professional boxers and mixed martial artists while preparing for a fight you'll note the u [...]

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Abbreviated Strength Training--RKC Style

Jul 17, 2008 04:29 PM

Problems: Opportunities in Disguise? Time, it seems, is always at a premium. No one has the time to work out anymore between work and taking Little Johnny to his socc [...]

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Desk Jockey Daddy Periodization

Jun 20, 2008 09:06 PM

I basically go on two kinds of tactical maneuvers these days. One involves a suit and tie, a laptop and a plane ticket, the other involves a diaper bag, a baby seat [...]

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Kettlebell Training for Full Body Fat Loss!

Jun 20, 2008 07:38 PM

"What is the best workout for fat loss?" How many times have I heard that one? I have searched the world over looking for the answer. I owe a huge debt to Alwyn Cosg [...]

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The Partial Deadlift and Why its Beneficial to Fighters

May 28, 2008 06:20 PM

If you're a fighter, then you want to pay close attention to a little used exercise not seen much in gyms these days. In fact it's not seen much of anywhere except th [...]

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Get the Most out of Strength Training

May 28, 2008 06:10 PM

Author's home-gym in the attic. Pull-up-bar, home-made rings, rubber-bands and kettlebells. Gym has outdoor temperature year around and is inhabited by a swarm of bat [...]

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Interview with Tammy Dianda, IPF Powerlifting Champion

May 28, 2008 05:42 PM

In 1994, at the International Powerlifting Federation's New Zealand Open, Tammy Dianda set a new World's Record for women in the 75kg weight class bench press. Tammy ha [...]

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Expanding Your Training with Kettlebells, Exercise Bands, and Chains

May 14, 2008 07:52 PM

Recently I have been achieving new PR's in many of my lifts, especially my grip and pressing strength. I attribute this new found power to three things. 1) Sticking [...]

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Fighting Strength: Combining Kettlebells and Sandbags

May 14, 2008 07:29 PM

There may be no other sport that is confused about their training than combative sports. With the immense growth of the UFC, Pride, and other MMA associations, fighters [...]

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The One-Hand Slap

May 14, 2008 07:12 PM

Swinging a kettlebell is a terrific, total-body workout. Do a couple hundred swings with a moderate weight and you will quickly discover that your forearms, shoulders, [...]

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Cooking Up A New Challenge In Functional Movement And Kettlebells!

May 09, 2008 05:52 PM

Hard Style: Gray, in the world of physical therapy and corrective/rehabilitative exercise, you?ve been there, done that, and got the T-shirt. How does Pavel?s system of [...]

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Reflexive Lifting: How To Make Your Neural Reflexes Work With You And Not Against You!

Apr 29, 2008 07:39 PM

One of my favorite quotes is by Combatives expert Tony Blauer who states, "An expert is someone who has memorized someone else's material." Sadly, the health and [...]

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How To Improve Your Secret Service Snatch Test Score

Apr 29, 2008 07:28 PM

Few things will let you know what you are made of like the Secret Service Snatch Test (SSST). Developed by United States Secret Service Counter Assault Team with the phil [...]

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The Get Up Stabilizer

Apr 29, 2008 07:26 PM

The Turkish get-up is a staple of kettlebell lifting. It literally engages\challenges the entire body. However, specifically targeted are the strength and stability o [...]

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The Party Line for Passing the RKC Snatch Test

Apr 18, 2008 10:47 PM

Comrades, if you are worried about passing the Russian Kettlebell Challenge (RKC) instructor Snatch Test, this article is for you ? a solid, simple plan with four ?leve [...]

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Surviving Violence With Tricia Dong, RKC

Apr 18, 2008 10:25 PM

In this interview we are talking with Tricia Dong, RKC; a fitness trainer and owner of Code 5 Fitness in Vancouver, British Columbia. [...]

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How To Do A Handstand

Apr 16, 2008 04:36 PM

Being able to hold a handstand displays the control that you have over your body. Holding a handstand with ease is sure to amaze and even shock your friends and family. [...]

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Can You Adjust Your "Volume"?

Mar 17, 2008 09:33 PM

Anyone with an IPod, TV, or stereo is familiar with the volume control. You can blast your ears out or take it down to a whisper - but you are in control. What does t [...]

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How to Build a Squat

Mar 17, 2008 09:23 PM

The squat has been my favorite lift since as long as I can remember. After I tore up my knee the consensus was to build up the muscles of my leg to take the slack off m [...]

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Breathe Some Power Into Your Get-Ups

Mar 07, 2008 03:33 PM

As the saying goes by Pavel in The Naked Warrior, "He who does not master the breath masters nothing". Skilled breathing is essential to generating power, strength, an [...]

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Mixing in the Kettlebell Swing for Super Human Training, Part 3

Mar 05, 2008 12:02 AM

World's Strongest Man contest winner Phil Pfister once said in response to an interviewer's question, "Hey, everybody needs cardio." Now I figure once you're stron [...]

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Mixing in the Kettlebell Swing for Super Human Training – Part 2

Mar 05, 2008 12:01 AM

Read Part I It appears from the response that we received in the first of this series of articles that many of you are excited by the idea of joining the club of those h [...]

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A Quick Reference Mobility Guide

Feb 12, 2008 10:00 PM

In January of 2006, my colleague Mike Robertson and I introduced a DVD known as Magnificent Mobility to address what we felt was a very pressing need for athletes and w [...]

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Kettlebells, Rugby Players and... Opera Singers!?

Feb 12, 2008 09:29 PM

As the 2007 Rugby Season began in Manitoba, I knew that some of the players taking the field for their clubs, provinces and country were better prepared for the rigou [...]

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Pistols For a Bad Back

Jan 16, 2008 05:30 PM

In the early days of my recovery from a back injury, I could put my back out tying my shoes (I see some of you nodding your heads in agreement) so why on earth would I [...]

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10 Commandments of Fighting Fitness

Jan 16, 2008 01:19 AM

You can't out condition the dinner table. If you don't believe this, try the following experiment. Eat your favorite snack (junk food). Time yourself to see how long [...]

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Train Your Deadlift for Your Body Type and Watch Your Strength Explode!

Jan 07, 2008 07:13 PM

The other day I was reading an article by a well-known strength coach when he mentioned that Olympic weightlifting coach Anatoly Bondarchuk believed there were three di [...]

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