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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Is Your Training Making You Better?

January 4, 2017

Why are you training? What is your goal? Is your goal to lose weight? Be stronger? Play better? Is your training working? If not, then you must re-evaluate your training and see what is keeping you from reaching your goal. Are you injured? Are you tired or sick? If so how did it occur and […]

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Try This Solo Version of a Classic Kettlebell Corrective Partner Drill

December 28, 2016

I was working with a personal training client who was having trouble packing his shoulder in the one-arm kettlebell swing, particularly in the hike pass position. He had no problems with this in his two-hand swing, it only happened when he switched to the one-arm swing. So, I used the RKC towel pull drill with […]

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Kettlebell Ballistics Analyzed

December 21, 2016

Like many worthwhile exercises, ballistic movements can be taught in a few hours, but need to be practiced for years on end. To stay sharp with the Hardstyle techniques we use in the RKC system, we always need to pay attention to every detail. The reason is simple yet profound: Hardstyle ballistics are self-ruining. Our […]

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Where and How To Grab The Kettlebell Handle

December 14, 2016

As I travel around the country, I find there is a lot of confusion about where to grab the kettlebell handle—in the middle or in the corner? It is understandable that people are confused. After all, kettlebell training is still reasonably new to the broader public and it IS a very unique training tool. I […]

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The Get-Up—The Ultimate Triplanar Exercise

December 7, 2016

When we think of Bruce Lee throwing a kick, Muhammad Ali dodging a punch, or a great wrestler like Dan Gable swiftly shooting in for a double-leg takedown and dumping his opponent on the mat, we can easily imagine strength exerted on multiple planes.  This multi-dimensional strength and stability is achieved through specific strength conditioning. It is the […]

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My “Body” of Work: Part 1

December 2, 2016

Having recently hit my 54th birthday, I can’t help but reflect on what I’ve put my body through and how lucky I was to find the RKC‘s incredible strength and mobility training. The system is truly remarkable. This is a long post, but I strongly feel that many people will benefit from this information. I […]

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Olympic Lifting’s Best Companion

November 16, 2016

Almost everyone knows that kettlebell training will help your progress with barbell exercises. Unfortunately it doesn’t really work the other way around, until you’ve built up monstrous levels of strength. The ballistic nature of the kettlebell swing and the coordination and stability required for a successful heavy kettlebell get-up both feel very different when compared […]

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