How Well Do You Move?

April 19, 2017

How well do we—as humans—move? When we move are we trying to avoid or minimize pain? There seem to be three major areas of pain, have you wondered why these areas are so afflicted, even with people who are “in shape”? The low back (lumbar region), the knees (distal femur, proximal tibia, fibula and patella) […]

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The Get-Up

April 12, 2017

When in doubt, I pull John Jesse’s classic book, Wrestling Physical Conditioning Encyclopedia (printed in 1974), off my shelf. Jesse collected the history and wisdom of every strength, conditioning and wrestling coach and compiled it into a rare book that covers all the bases of strength training. The first lesson one learns when reading Jesse […]

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How to Run Injury Free Using Kettlebells

March 29, 2017

Let’s clear this up right now, strength training and running go together, it’s not one or the other. Most runners avoid strength training for fear of being bulky, or because they’re afraid it will decrease their run time. Runners need to understand that strength training can improve their run time and increase their work capacity. […]

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Warm Up and Cool Down Flow

March 22, 2017

How do you warm up for training? Is there a flow and/or pattern to it? How about the cool down afterwards? I like to consider economy of movement in my warm-ups because it tends to speed up my prep and my cool down. I want the warm-up to systematically prepare me for the session ahead—and […]

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Getting Strong Fast: Four Effective Overhead Kettlebell Exercises

March 15, 2017

Kettlebell exercises are much more common in fitness these days because of the RKC, CrossFit, strongman and functional training. But, only truly strong athletes will be able to lift heavy kettlebells overhead without risking injury. When I began my training a few years ago, I hated it. No matter where I looked, everybody was stronger […]

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Naked Swings

February 22, 2017

Two years ago I woke up one morning and fell out of bed. I could not stand up. My right leg was in extreme pain and it felt like there was high voltage electricity running through it. A nerve in my back had been pinched by my vertebrae. I spent a week in the hospital […]

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Take Responsibility and Achieve Your Goals

February 15, 2017

Lets face it; exercising consistently is hard work. Showing up to your local gym, box or calisthenics park on a regular basis takes a level of commitment that most people just do not have these days. Knowing that over 90% of us who set out to achieve our New Year’s resolutions are doomed to fail, […]

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Does the Snatch Test Really Matter?

February 1, 2017

Every RKC instructor has gone through the rigorous snatch test. This is five minutes of full effort—snatching a kettlebell for 100 repetitions. Ask anyone who has done it and they will tell you the joys of the test. Many RKC candidates are nervous and frightened when it comes to the snatch test. They end up […]

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Get out of Your Kettlebell Rut with These Partner and Group Exercises

January 25, 2017

I started my fitness business, Boot Camp Fitness and Training in 2005, and I started Tallahassee Kettlebells shortly after my RKC 1 in 2009. In that time, I have amassed many individual, partner, and group workouts. I still have the notebooks and binders full of workouts and exercises that I have used over the years. […]

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The Road to the Iron Maiden Challenge

January 18, 2017

I did it! I finally did it! This was all I could think for at least a month after completing the Iron Maiden Challenge. For anyone unfamiliar with this challenge, an Iron Maiden must complete a pistol, pull up, and strict press with the 24kg kettlebell (Beast Tamer: 48kg). I struggled with each of the […]

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