kettlebell training

How to Most Effectively Use Kettlebells to Meet Your New Year Goals

January 3, 2023 By William Sturgeon 1 Comment

It’s that time of year again when most people are wanting to focus on getting back on track with their health and fitness goals. This includes people starting up new gym memberships and starting a workout plan that will help them accomplish the goals they’re setting.

The goals are typically going to be the similar. Some will work towards goals that change their body composition to either increase muscle mass or decrease body fat, while others will be focused on increasing strength or decreasing pain.

Either way your goals are going to need a tool to help you accomplish these tasks. That’s where kettlebell training can come in. The best part about kettlebell training is that you can either train with a coach in person or hire a coach online and train in the comfort of your own home. A professional will almost certainly help you be more successful in accomplishing your goals as a result of the wise guidance and the ongoing accountability.

Here are a few workouts that you can do using kettlebells to help you accomplish some of your goals for 2023!!

Decreasing Body Fat

If you have a goal to decrease body fat the first thing you need to do is find a variety of ways to measure your progress. Your body is not a machine and it will have days and weeks where things will fluctuate. Having a variety of different tools will help you maintain your mental health and keep you on track. My favorite ways of tracking this goal is seeing how clothes fit, taking monthly waist measurements, measuring body fat percentages, and seeing how consistent I am with my nutrition.

Your priority with this goal is to monitor your intake with habits that will help support your goal — the workouts will only help supplement the goal. Slightly decreasing your caloric intake will help you with decreasing your bodyfat because your body will be using your stored body fat as means of a fuel to help keep you energized throughout the day.

Decreased Body Composition Workout

Circuit Training 20-30 minutes

A1. Kettlebell Carries x:30 sec work/:30 sec rest

A2. Kettlebell Swings x:30 sec work/:30 sec rest

A3. Kettlebell Goblet Squats x:30 sec work/:30 sec rest

A4. Kettlebell Bent Rows x:30 sec work/:30 sec rest

A5. Kettlebell Thrusters x:30 sec work/:30 sec rest

Increasing Muscle Mass

If you have a goal of increasing your body composition by adding more muscle mass to your body then the goal will be to go into a caloric surplus. Increase the amount of meals you’re eating in the day or increase the amount of food you are eating in the day. Either way, as long as you are increasing the calories to supplement your goals this will help you achieve them. Aside from increasing your caloric intake, your training will need more volume and time under tension to increase the size of your muscles. This means more sets and using eccentric tempos or other variations to challenge the body.

Increased Body Composition Workout

Density Training 30-40 minutes

A1. Turkish Get Up x1 rep on each side

A2. Ratchet Set Kettlebell Front Squat x5 reps (down all the way, ¼ way up then back down, then ½ way up back down, then all the way up)

A3. Eccentric Kettlebell Deadlift x6 reps (4 seconds down)

A4. Isometric Single Arm Rows x8 reps (2 second pause at top)

A5. 1.5 rep Double Arm Kettlebell Press x6 reps (half way up, back down, all the way up

Increasing Strength

Similar to increasing your body composition, building strength requires the body to increase its caloric intake to supplement the training you will be doing. Strength training requires a greater intensity with the loads you are using and needs lower repetitions. This allows for the body to use sub-max weight in lower rep volumes. Using more sets with lower reps and variations such as ladder sets or plus sets help accomplish this goal.

Increased Strength Workout

Strength Training

A1. KB Split Squat 5 sets of 5 reps

A2. KB Bent Row 5 sets of 8 reps

A3. KB Halos 5 sets of 3 reps each direction

B1. Double Arm Single Leg Kettlebell Deadlift 5 sets of 5 reps each side

B2. Kettlebell Bottom Up Press 5 sets of 5 reps each side

B3. Half Kneeling Hip Flexor Stretch 5 sets of 3 breathes each side

C1. Kettlebell Swings 5 sets of 10 reps

Decreasing Pain

Most of us are going to be dealing with some sort of current or past injury that has limited daily tasks such as going up and down stairs, carrying groceries into the house, getting up and off the floor, tight low back or shoulders limiting us from other activities in the day.

When it comes to anything that is causing sharp pain speak with a medical professional to get their expert advice to see what is causing the pain. If it’s dull and achy, proceed with caution and make recommendations to see manual therapy or other modalities that will give your client relief. At my gym, Restored Strength, we primarily work with people who are overcoming or needing help overcoming old or current injuries. Here’s how we work with those clients to help them move and feel better while increasing their strength and endurance.

Restorative Strength Training

A1. Half Kneeling Kettlebell Halo 3 sets of 3 reps each direction

A2. Kettlebell Goblet Squat/Elevated KB Goblet Squat 3-4 sets of 4-8 reps

A3. Single Arm Kettlebell Row/Assisted Single Arm Kettlebell Row 3-4 sets of 4-8 reps each side

B1. Kettlebell Hip roll 3 sets of 3 reps each direction

B2. Kettlebell Deadlift/RDL 3 sets of 6-10 reps

B3. Half Kneeling Kettlebell Press/Half Press 3 sets of 4-8 reps each side

There are a wide variety of tools and exercises you can use to help you accomplish your goals for this year. The biggest thing to remember is that you have plenty of options — but take into consideration that one of the most effective options to use is a kettlebell, because of its extreme versatility.

***

William Sturgeon, RKC Team Leader, RKC II trains clients at his gym, Restored Strength. Contact him through his website at RestoredStrength.com or follow him on Facebook: facebook.com/restoredstrength

How I Set A Guinness World Record For Turkish Get-ups… And Then Beat It!

December 25, 2021 By Colleen Conlon 2 Comments

On July 17, 2021, I set the Guinness World Record for “Heaviest Weight Lifted by Turkish Get Up in One Hour (female).” I completed 133 Turkish get-ups in sixty minutes using a 16kg kettlebell. I finished lifting a total of 2,182 kilograms.

On December 4, I beat the record by completing 188 reps in the same time with the same bell. I finished lifting 3,008 kilograms.

The Journey Begins

During the 2020 lockdown, after transitioning my personal training business online, I decided it was time to step up my own kettlebell practice. I was already dead serious about my training, so I started thinking about what bigger goals I might have. At the time, I was doing a lot of kettlebell swings every-minute-on-the-minute (or “EMOM”), and thought to myself, “Is there a challenge for this?”

After some time passed, I went to the Guinness World Record website. I discovered a record listed as, “Heaviest Weight Lifted by Kettlebell Swing in One Hour.” I wondered if there was a record for the Turkish get-up. I searched further and found that there was—but not in the female category. All too often, we impose limitations on ourselves. I was determined to explore my true potential. I thought: “Why not me?”

After brooding in doubt for a few months, I sent in my application. In March of 2021, I began training for the Guinness World Record.

I worked with Senior RKC Annie Vo as my coach. Annie had beaten world records herself, and I knew she would be the perfect fit. In accordance with her programming, I did a lot of Turkish get-up EMOMs—some heavy and short, others long and light. My workouts lasted anywhere between 10-90 minutes. In approaching my goal, my initial game plan was to aim for 2-3 reps per minute with a 20kg bell and I trained as such, but my plan would have to change. It seems I failed to read the fine print.

Expect the Unexpected

The week before I was prepared to set the record, I discovered that in order for a Turkish get-up to qualify for Guinness, the bell MUST be pressed up and brought down using only one arm. I was not prepared for this. Prior to this discovery, I had been using both arms to press. At the time, I couldn’t single arm press the 20kg. It was even a struggle to press the 16kg! I had only one week to prepare under my newly found circumstances. (Lesson learned: read the fine print!)

The day came. Annie flew out and I had no choice but to follow through. I kept my eyes on the prize and stuck with the plan, using only one arm to press. On July 17, 2021 I performed 133 Turkish get-ups, just over two per minute and set the Guinness World Record! While this first attempt was very exciting, I knew it wasn’t the best I could do. Had I known all the details up front, and trained accordingly, I could do better. The next several weeks were dedicated to push patterns.

Losing Myself

On December 4th, I did 188 Turkish get-ups, just over three per minute and smashed the current Guinness World Record, previously set by me! Breaking this record was the hardest thing I’ve ever done in my life, both physically and mentally. The first time, back in July, I knew I had more to give. This time, nothing remained inside me. I died and was reborn.

Although I never got to a point where I felt like I couldn’t do one more rep, I was maintaining 85% of my max effort for the entire hour. It felt as if I was crying on the inside. I took five mini-breaks and in those moments I saw darkness. It took everything in me to get out of my head and tell myself out loud, “YOU CAN DO THIS!” I never had an out of body experience before, but I did during this hour. I was told afterward that I was grunting and screaming at times, but I don’t remember.

One of the biggest things that helped was having my support team with me. My husband Tim, Annie, and Danny Kavadlo were all there to assist and cheer me on. If I were alone, I would’ve quit, but having Coach Vo by my side helped keep me in line. (Not to mention the fact that she flew across the country to be with me. I couldn’t let her down!)

What I Learned

I am capable of doing hard things. Back when Annie and I were coming up with our game plan, we knew based on studying the male record, that three reps average per minute with the 16kg would give me the greatest number. On one of my first sessions in preparing for this record, I tried to do three per minute for 10 minutes with the 12kg and I failed. The thought of doing that with 16kg for an hour terrified me. But it’s from failure that we grow. Had I not been met with obstacles, I may not have grown as fierce. In the beginning, it was too hard for me, but with the right training plan, consist hard work, and the right coach, I was able to do it in the end.

Willpower is a muscle that you need to train. Every session on my own, I had to remind myself of my “why”. There were many moments I wanted to give up, especially during the last attempt, but because I spent so much time in the longer EMOMs, many of which were 90 minutes, my willpower muscle was well conditioned.

Find Your Fierce

We all have the ability to create our own reality. I wasn’t an athletic kid and I did not grow up playing sports. I never had a “Big Game” moment. Not even close. I realized that if I ever wanted that opportunity in adulthood, I had to create it for myself, so that is what I did.

If there is something you want, it’s probably not going to magically come to you. You have to go out there and make it happen, and you can. I know this because if I did it, so can you.

***

Follow Colleen Conlon, RKC-II, PCC on Instagram: https://www.instagram.com/iamcolleenconlon/

Frankly, I never thought the RKC II was worth it.

October 7, 2021 By Dan John Leave a Comment

And…I was wrong.

That’s what happens when one decides too early on what is right and what is wrong concerning “all things fitness.” I tend to do that a lot.

It’s taken me a while to come around to understanding what the RKC II is truly all about…in the big picture.

My biggest issue was simple: Why? Why do it?

I’m the biggest fan of the HKC. We have three things:

Swing
Goblet Squat
Get Up

Honestly, those are the million-dollar movements of the kettlebell world and are the basis of all the teaching, learning and ongoing progress. You could look damn good just doing those three and move like a (fill in the animal of the week).

The RKC adds the Clean, the Press and the Snatch and that is more than enough for most people in most situations. Not long ago, I was asked what to do for the “perfect” program for older adults (“Hey, that’s me”)…with a SINGLE kettlebell… and I gave this list:

Half-Kneeling Presses
Hangs from the Pull Up Bar
Swings (as appropriate)
Goblet Squats
Suitcase Carries
Get Ups

Keep the reps reasonable and repeatable and you can enjoy this workout long into your journey on this little blue green orb.

So, why the RKC II? Yeah, I know…who needs it?

Turns out the answer is “Me!!!”

Let’s review, in no actual specific order, the three reasons I think you should consider the RKC II besides a bunch of other good reasons (like having “RKC II” after your name).

The first one didn’t occur to me until my last course in New York City. I began to notice an interesting thing as the candidates interacted with each other. No, it was more than just “where are you from?” and all the simple introductions. They were sharing information. They were giving feedback. It wasn’t just the Dan John show: the students were teaching each other.

The goal of all education models is for the lines to blur between student and teacher. As a paid teacher and coach since 1979, I loathe movies about teachers as they only come in two “sizes:”

The all-knowing “guru” who fights the system, loses, but the students win by the brave example.

Or…

Absolute idiots. Every teacher is either having an affair, lazy, dumb or, well, that’s enough for you to get the idea.

Oddly, Mr. Hand is probably the most “accurate” teaching model I have seen in a movie, Fast Times at Ridgemont High. Feel free to disagree.

I feel empowered when the group begins to interact, instruct, and innovate. Sometimes, a drill gets expanded by a suggestion or hint. “We do this and…” Like in improv, it’s all about the “and.”

Unless you are Michael Scott. If you haven’t seen the American version of The Office that won’t make sense. Oh…if you haven’t seen the American version of The Office, watch the first four seasons. You are welcome. He seems to struggle with the basic idea of improv. And…let’s continue.

Here is something I didn’t realize at first: At the RKC II, I have NEVER EVER had someone whine and bitch about the snatch test. I don’t hear the complaints about how unfair this snatch test is to (again…fill in the blank) and how those of us (fill in the blank) should have an easier test.

Everyone at the RKC II has already bought in. They know that they will be tested on the movements. They know they will have workouts in the middle of sessions and spend a fair amount of time in stressful positions learning stressful positions.

Moreover, in that stressful position, a teammate will come over and assist. The position will improve. Notes will be made. We will all be better.

It’s amazing to watch. It’s worth going to the RKC-II to be part of it.

Second, although we do a lot of work in the Pistol and Pull Up, my favorite part of the weekend is the Windmill and Bent Press. As many know, I don’t really use the Bent Press…ever.

But.

The progression up to the Windmill and Bent Press might be the most important part of the weekend. I have a gentle series of mobility and flexibility movements inspired by many schools of movement (with a grateful nod to Tim Anderson and his Original Strength) that brings us up, nearly joint by joint, to the full Windmill and Bent Press movements. We use the floor, sticks, bells and our own human body load to prepare to do this right.

We spend a lot of time in the Kneeling Windmill position, that moment in the Get Up where the loaded hand is high, the loaded leg is in the windshield wiper position and the supportive hand, knee and foot are in a straight line on the ground, and basically do a lot of drills here.

This position reinforces the Get Up as the KW might be the one of the two most important parts of the whole move, in my opinion. The other is the rolling part at the start. I have often said, and never given credit for my brilliant insight, that if we called this the Roll Up rather than the Get Up most of our problems would vanish in the teaching of this wonderful movement.

The thing I love about the KW is that it is safe. We have four points of support on the ground so we can hinge back, we can press and we can bend to move in this position with a high level of safety.

The progression up to this position gives our candidates time to adjust and wiggle and lubricate enough to be ready to move into our advanced movements. When they go home and teach a roomful of the rest of us, this progression can be used appropriately to get the benefits of the advanced movements without having to worry about some of the problems with using the Windmill and Bent Press.

Frankly, most people’s spines, sides, shoulders, and systems aren’t fired and wired to do these advanced movements on Day One. Or Day One Hundred and One…or…

But they can do the progressions.

Third, we learn the overhead ballistics. As I have noted before, my friend the late great Brian Oldfield used to tell us: “You can’t think through a ballistic movement.”

Maybe YOU can. The best and brightest can NOT.

I teach the candidates to use their ears to listen to the feel moving (and stomping). I have them play around with foot positions to work on an appropriate explosive dip. But then it is time to stop the teaching and start the doing.

I like doing the Double Clean and Double Jerk for a single rep. Every twenty seconds…for twenty minutes. As many know, my favorite assistant coach is Coach Repetition and few people are still asking questions after minute ten. Learning ballistics demands high reps. Learning ballistics demands some time between reps to regather and reload. At the RKC II, I have the time to teach…and we use it.

The ballistic work at the RKC II often gets the candidates reviewing how they teach the basics of the swing, snatch and clean. I know, it’s my fault that the 10,000 KB Swing Challenge became a “thing,” but, you know, at the end…people know how to swing!

You need some reps to learn ballistic work. When I follow up with the RKC II candidates, they often note that we all forget this basic truth about ballistics.

Let me repeat that: you need a lot of reps. Without fear of redundancy: you need a lot of reps. Do I need to repeat that again?

So, there you go: go to the RKC II.

The Kettlebell Get-up in Detail Part 2

May 6, 2021 By Ryan Jankowitz Leave a Comment

Ryan Jankowitz Demonstrating the move between the tall sit and the half windmill - kettlebell Get-Up Tutorial Part Two

Welcome back to my 3-part series on the kettlebell get-up! While my last post focused on the set-up, roll to elbow and the tall sit, today I’m going to focus on the leg sweep to windmill, lunge and stand up.

Once you’ve achieved the tall sit position, the next step is to sweep your leg back underneath you into the kneeling windmill position.

Some people may get confused at this part of the get-up because they are not sure how high they should bridge their hips before sweeping their leg back. This is mostly a matter of personal preference, however, I’ve found that with heavy get-ups doing a small bridge is the safest and most effective way to start the leg sweep. If you’re warming up with naked (no weight) get-ups or using a light kettlebell, then a high bridge can be okay. Just do what feels most safe and appropriate.

When you sweep your leg back, aim to line up your wrist, knee and ankle. A nice straight line here will allow you to load your hips and use your torso to straighten up to the kneeling position. Also, make sure to tuck your toe under (dorsiflex) after you sweep your leg back and keep your toe tucked in order to help you with the lunge.

Be aware that if you don’t bring their knee back far enough, you will not be able to properly use your hips and torso to straighten up. When this happens, the arm on the ground and the lower back are overused—and at risk of injury.

Now that you’ve straightened up, you must put yourself into a lunge position. Here are the two different ways to do this:

“Windshield wiper” your back leg
Step across with your front leg

When teaching the get-up at the HKC and RKC, the “windshield wiper” method is taught first. This movement can sometimes be uncomfortable for people who have had a knee injury, knee surgery, or their knee just doesn’t like this type of movement. In this case, step your front leg across to move into a lunge position.

At this point, the arm holding the kettlebell should be vertical. The kettlebell should be behind your head so that if you were to look up you wouldn’t see the kettlebell in front of you. Now, you’re ready to stand up from the lunge. Push both feet powerfully into the floor to help you stand up. When you bring your legs together, hit your Hardstyle plank by contracting your glutes, quads and abs.

To see all of these steps in action, please watch this video:

Focus on improving these steps to gain the strength and confidence to perform the get-up with heavier kettlebells.

Stay tuned for my third and final blog post about the kettlebell get-up.

Stay Strong,
Ryan Jankowitz, RKC II

***

Ryan Jankowitz, RKC-II and owner of RJ Kettlebell, lives in Maryland with his wife and two dogs. They love to go hiking and spend time on the beach. When he’s not telling his dogs to stop chasing squirrels, Ryan enjoys spreading the RKC message and teaching others how to train with kettlebells. Try his 2-week advanced kettlebell plan: https://rj-kettlebell.ck.page/b59325e156

The Kettlebell Get-up in Detail Part 1

February 25, 2021 By Ryan Jankowitz 1 Comment

Ryan Jankowitz Get-Up Setup, Elbow, Tall Sit

If you’re doing Kettlebell Turkish Get-ups, then you’ve clearly invested time and energy in your health and strength.

The get-up is one of the best exercises you can do for total body strength and to prolong your life. Studies have shown that older adults who can “get up” off the floor easily will more likely avoid falls and live longer than adults who need help getting up from the ground.

There are many steps to learn with the get-up, but once you’ve learned the basic movements you can dive deeper and fine tune the exercise for greater strength and safety.

In order to communicate all of the information I want to share with you, I’ve decided to make this a 3-part series:

1. Set-up, roll to elbow, tall sit (this post)
2. Leg sweep to windmill and lunge, stand up
3. Get back down through all transitions, parking the kettlebell, switching sides, and eye position

This post will be a dive deep into the set-up, rolling up to your elbow and the tall sit position. Improving movements will help take your get-ups to the next level.

The get-up actually starts from the fetal position with both hands wrapped around the kettlebell handle. Use the weight of your body to roll into position while bringing the kettlebell with you. Don’t try to “arm wrestle” the kettlebell.

Ryan Jankowitz kettlebell-Get-Up beginning at fetal position

Once you’ve pressed the kettlebell over your chest and locked out your arm, you must put your limbs opposite the kettlebell in the right spot on the floor. Place your unloaded arm (not holding the kettlebell) on the ground about 45 degrees from your body. This will ensure that when you come up to your elbow, your elbow will be right under your shoulder. From there, you will give you a strong base to work from.

Ryan Jankowitz Turkish Get-up unloaded limbs

Your legs should form the letter “V”. Bend the leg that is on the same side as the kettlebell and place your foot on the ground.

Now that you’re setup, you can focus on generating tension. Most of the tension you create will be on the side of the kettlebell. You will pack your shoulder supporting the kettlebell by pulling your shoulder down away from your ear and squeezing your armpit. This will also keep the tension out of your neck.

Next, you will start to crunch your obliques on the side that’s holding the kettlebell. The bent leg can then start contracting the glute and hamstring as you push your foot into the floor—this will help roll you up to your elbow.

Finally, push through your heel and flex your quad on the straight leg, which will help keep the leg down on the ground as you sit up to your elbow.

Okay, now that you’re set up, it’s time to roll up to your elbow. Think of this movement as a diagonal crunch where you’re trying to bring your shoulder closer to your opposite hip.

If you’ve set up correctly, then your shoulder should be stacked over your elbow when you roll up. This will give you a solid base to work from.

In this position, make sure to squeeze your shoulder blades together and push your chest up to the sky. This will help keep the tension out of your neck.

RyanJankowitz Get-Up to elbow

Once you’ve established a solid position on your elbow you can then sit up to your hand. This is known as the tall sit position.

I like to rotate my hand back slightly as I transition to my hand because it allows me to open up my chest and squeeze my shoulder blades together, which will prevent shrugging the shoulder up to the ear and putting tension in the neck.

Ryan Jankowitz Get-Up tall sit

Make sure to lock out your elbow. Imagine flexing your triceps and then pinching your triceps and lat together to create a solid base.

To see all these steps in action, please watch this video:

If you take the time to incorporate these tips into your kettlebell Turkish get-ups, then I know you’ll feel the changes taking place.

Stay tuned over the next few weeks for the next blog post in my get-up series.

Stay Strong,
Ryan Jankowitz, RKC II

***

How To Burn Fat With Kettlebell Swings

January 27, 2021 By Ryan Jankowitz 5 Comments

If you work out with kettlebells, then you’re probably doing swings… lots of swings.

The kettlebell swing sets the foundation for learning more advanced movements and is a simple way to increase your strength and conditioning.

You may have gotten into kettlebells because you want to get stronger, improve your athletic performance or lose weight. Whatever your goal may be the Kettlebell Swing can help get you there.

Today, I want to talk about how the Hardstyle kettlebell swing can be used to help you burn fat.

Studies have shown that interval training is highly effective for weight loss. Alternating between brief periods of intense exercise and rest/relief is an effective way to burn a lot of calories and increase your stamina.

Using the Hardstyle swing for your intense exercise is a no-brainer because of its effect on your heart rate, low impact on your joints, and the number of muscle groups it engages. Plus, when done correctly it can alleviate back pain.

Hopefully, I’ve made my case for using this exercise as a great tool to help shed fat (along with a healthy diet of course).

Kettlebell swing set up — Effective kettlebell swings begin with a correct setup.

Now, let’s dive into the numbers so you can dial in your workouts and figure out the best combination of reps and rest periods.

In order to create an interval style workout that will promote fat loss you should try and aim for a 1-to-1 or a 2-to-1 work to rest ratio.

So, let’s assume 10 swings take approximately 15 seconds. If you’re using the 1-to-1 work to rest ratio, then you would do 10 kettlebell swings, then rest for 15 seconds. You would keep this interval up for as long as you can maintain good form and power.

If you’re more advanced or you have a higher conditioning level, you can use a 2-to-1 work to rest ratio. That could be 20 kettlebell swings followed by 15 seconds of rest or 10 swings followed by 7 seconds of rest.

You can use these swing intervals at the end of a workout for conditioning or have an entire workout dedicated to this type of training. The choice is yours!

I would love to know what you think and if you find this effective!

Stay Strong and Safe,
Ryan Jankowitz, RKC II

***

Ryan lives in Maryland with his wife and two dogs. They love to go hiking and spend time on the beach. When he’s not telling his dogs to stop chasing squirrels, Ryan enjoys spreading the RKC message and teaching others how to train with kettlebells. He has a 90-day kettlebell program (online) that helps busy adults get into shape and look and feel better by working out effectively and eating healthier so they can boost their energy levels, elevate their self-confidence and look good in their underwear. If you’d like to learn more about it, click here to set up a time to chat with Ryan.

3 Reasons To Train Barefoot with Kettlebells

January 6, 2021 By William Sturgeon Leave a Comment

At my gym Restored Strength, it is common to see our members training barefoot during their kettlebell sessions. In today’s society it rare to see people spend time barefoot in their own home or at work. The feet are typically neglected when it comes to training, because most people don’t think that feet need to be trained. But there are a lot of benefits to training barefoot.

Wearing shoes can impact the way we train in many ways. Most shoes come with an elevated heel which naturally puts the feet in a more plantarflexed position. The reason that this becomes an issue when training with kettlebells is that you will have a faulty foundation. You will not be centered on your feet in order to truly push down into the floor to get your entire posterior chain to fire. Another issue with shoes is that they limit the range of motion (ROM) in the ankle.

Here are my top three reasons that you should train barefoot:

Better Sense of Body Awareness

Proprioception is our awareness of our body in space and movement. We have many proprioceptors all throughout the body, with a big portion of them located in our feet. When we spend all day wearing shoes, we begin to neglect the proprioceptors in our feet. This is because they are not being stimulated by the ground, they are receiving feedback from the insides of our shoes. Exposing your feet to a hard surface will greatly increase the proprioception in your feet because they are not being protected by a large rubber sole.

Greater Ankle Mobility

During my undergrad studies, I did a research project on the benefits of training barefoot. We found that the test subjects who trained without shoes had a greater ROM in their ankles compared to those who trained with shoes. Having tight restricting shoes can inhibit the ankles’ ability to freely move.

Increased Foot Strength

When training barefoot, you will focus more on how to firmly plant your heels in the ground as you swing a kettlebell. The foot has 29 muscles. Nineteen of them are intrinsic muscles—smaller, finer muscles. Being able to strengthen the intrinsic muscles will help you develop greater ankle stability and mobility.

To safely train barefoot, you should ALWAYS be aware of your surroundings. Don’t let your grip or technique get sloppy because that is a first-class ticket to injury. Gradually introduce barefoot training to your kettlebell practice in order to get the most out of it.

***

The Hardstyle Kettlebell Basics for Hiking

September 14, 2020 By Shawn Burnah Leave a Comment

In 2005, I was deployed to Afghanistan as an Infantryman in the Hindu Kush mountains and found some odd shaped weights stamped with “DragonDoor.com”. I did a search and found the book, The Russian Kettlebell Challenge. After reading the advertisement for the program and how it would build strength and endurance for soldiers and fighters I was sold.

After following the manual and video religiously, I was done with the “globo gym” and long runs, as my abilities surpassed my peers’ on the mountainous patrols. I practiced kettlebells and select calisthenics for years and was always more than capable to meet the challenges of rucking and jiu-jitsu. In 2017 I retired and now spend the majority of my free time in the mountains hiking and snowshoeing.

The RKC Plank:

The plank strengthens the body so it can remain upright while hiking under load. Maintaining a strong posture with a pack allows you to enjoy the views—instead of falling into a “pack mule” mode, where your head drops, and you plod along with one foot in front of the other. An upright posture also allows you to keep your lungs open and your focus on footing and route selection.

The Kettlebell Swing:

The Hardstyle kettlebell swing builds lungs, legs, and back strength as well as a strong core—all which are especially important for hiking. Contrary to popular belief, hiking requires more hamstring than quadricep involvement. Having attended courses which focused on performing a lot of air squats while wearing body armor, many of my classmates were still not prepared for the challenges of the mountains in our training. Fortunately, I had also added a liberal dose of swings in my off time. I practiced Bud Jeffries’ protocol outlined in I Will Be Iron and thrived on the trail while others collapsed in exhaustion.

Like the RKC plank, the kettlebell swing—particularly the one-armed swing (OAS)—builds the strength to keep the torso upright while walking with a heavy pack. The OAS also builds the strength to maintain stability as your weight continuously shifts back and forth from foot to foot. The momentary lock out at the top of the swing is also extremely important. It’s training for the “lock step” hikers use when going uphill that allows the bones to support the load for a brief rest, extending a hiker’s endurance. When training for hiking, consider swinging an RKC Snatch Test sized kettlebell for your weight class for many reps with good form. I was training with several hundred swings! Try to reach your rep goal without setting the kettlebell down.

The Goblet Squat:

When we step up vertically while hiking, the quadriceps enter the scene. The quads act as shock absorbers, aid in speed control, and injury-proof your knees during all aspects of hiking, but especially when descending a mountain. The quadriceps are also prime movers for hopping around difficult terrain and help maintain stability when doing so. Practicing goblet squats is also similar to standing up with a heavy pack. Squats benefit hikers, but in a different way than most believe.

The author's son navigating obstacles on the trail — The author’s son navigating obstacles on the trail

The Get-Up:

The get-up mechanics are useful for hikers who are trying to rise from the ground with their pack on. When under a heavy pack like the military uses (60 – 100+ pounds), the ability to stand up smoothly prevents you from flailing like a beetle! By pressing and externally rotating the free arm downward and getting your leg underneath you, you allow yourself to rise evenly and under control. The get-up also increases strength and mobility of the spine and hips allowing you to step up, twist over, and move around obstacles.

The Hardstyle Push-up:

Triceps strength plays a role in scrambling uphill and lowering yourself down from a platform—instead of just dropping down and risking a lower body injury. Practicing Hardstyle push-ups also build the strength you will need to push up and over an obstacle.

The RKC Kettlebell Row:

Strong lats and rear delts assist in maintaining a good posture while wearing a pack. Rows build the strength required to climb up a sharp incline, or to pull a rope, tree, rock etc. The row also teaches you how to brace and pull to assist a fellow hiker up and over difficult obstacles like ledges.

While the exercises taught at the HKC (and through the online HardstyleFit program) may not cover every aspect of hiking, they are a solid foundation for you to start thriving in the mountains.

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Shawn Burnah, RKC. Contact him through his Dragon Door Instructor page: Shawn Burnah, and Follow him on Instagram @shawn.burnah

Why Hikers Should Train With Kettlebells

July 20, 2020 By William Sturgeon Leave a Comment

Hiking can be a very vigorous sport, and requires a great amount of strength and endurance. Trekking for hours on steep hills and uneven terrains is very demanding on the body. While out on the trail, you are faced with harsh climate conditions and potential risks for injuries. If you are wanting to improve your hiking and reduce fatigue and injury, you should consider training with kettlebells.

Kettlebell training can complement your hiking abilities in many ways. It is easy to just train for the sport itself, but sometimes that isn’t enough. Using kettlebells as a means of training will help enhance your time out on the trails.

Increase Strength with Kettlebells

One of the greatest benefits of kettlebell training is that it can increase your overall strength. Having greater strength makes it easier to carry more in your pack for longer periods of time.

Goblet front lunges are a great exercise to build stronger legs. Increasing your lower body strength makes hiking up hills much easier. When you’re stronger, your adventures are less taxing and more enjoyable!

Build Up Endurance

Hitting the trails for many hours can be pretty exhausting, so a great way to increase your work capacity is by increasing your endurance. Kettlebell swings are a staple exercise for building stronger lungs. Doing high intensity interval training is one of the best ways to improve your endurance. Working with kettlebell swings for longer intervals with minimal rest will focus on the glutes and hamstrings—and it’s very important to strengthen these muscle groups for hiking.

Help Reduce Risk of Injury

Common hiking injuries involve the feet, ankles, knees, hips, and low back. In order to reduce the chances of injury, it is important to strengthen the muscles in these surrounding areas. Exercises such as single leg deadlifts and lateral lunges are great for creating better ankle and hip stability. Single leg exercises are important because hiking is a single leg sport.

Longer Treks and Bigger Adventures

After increasing your strength, endurance, balance—as well as improving other areas of weakness—you can go on longer hikes. You will have become more resilient and will be able to sustain longer more difficult hikes with greater ease.

I enjoy the simplicity and minimalism that hiking brings to my life. Using the kettlebell is the same for me and my training. It is a simple but very effective tool for progressing towards my fitness goals.

Start using kettlebells to improve your physical strength and endurance to get the most out of your hikes!

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When You Want to Up Your Strength Game, Who Best to Choose?

February 14, 2020 By Andrea Du Cane Leave a Comment

We were recently asked a very good question:

I’m opening a small gym and it will be a strength and conditioning facility that will cater to rock climbers, mace and kettlebell enthusiasts. Here is the conundrum RKC? SFG? Both? Or another cert?”

To be fair we get that question fairly often. The person asking that question is obviously a very thoughtful athlete and business owner and he wants to make a correct and informed decision.

Let me break this down as best I can. John and Pavel started the RKC many years ago – 2001 to be exact. After a number of very successful years, there was a difference of opinion in the direction the RKC should take. I cannot speak for SF, however, the direction the RKC chose to take was one of educating and producing strong and competent coaches. There are still instructor competency tests, but the focus is on corrective, progressive, regressive teaching that allows athletes and coaches to safely reach their potential and goals.

In the beginning, the RKC was run like a hardcore military bootcamp. With nearly an abusive quality to the instruction. Within the first hour, after a short warm-up and no training, the snatch test was given. The people attending were more often military, law enforcement, martial artists etc. In those days, very few personal trainers from the mainstream fitness industry attended.

As we grew, we started attracting medical professionals and mainstream fitness professionals. And thank goodness we changed! The focus became corrective strategies, progressions, and coaching. Our courses have come a long way. Yes, we still expect people to be able to demonstrate the unique strength principles, and for the RKC we expect people to take the time to prepare.

Another core belief is that our courses are not just for personal trainers to get some tools to teach their clients, but also to work on their own athletic abilities. I say it all the time, “how often do coaches get coached?” Our workshops are designed for the participants to get equal experience in coaching and learning the system to teach others, as well as working on their own weaknesses and strengths to become better athletes themselves. In my experience, there are very few certifications that can say that.

This puts our focus on usable information a coach or gym owner can take with them the day after the workshop to implement immediately and to grow their personal and professional goals. Along with the knowledge and expertise gained at the workshop, there is ongoing support and networking though international private RKC Facebook groups.

Included in our kettlebell educational portfolio we have our HardstyleFit on-line courses and the HKC one-day workshops. Below is detailed information for all our workshops and courses.

Dragon Door also provides education and workshops in calisthenics, with our PCC courses. These special courses were created by Paul Wade, author of Convict Conditioning. The PCC is the perfect complement to kettlebell training, and for most athletes – extremely valuable.

We are also launching a new product that incorporates isometric training, developed by Paul Wade. This new system includes an in-depth manual, on-line and live workshops. Learn more about the ISOCHAIN

Dragon Door is the leader in innovative health and athletic training, with the RKC being the foundation of a system embraces the entire athlete and coach.

HardstyleFit Certificate: On-Line Training Only

Complete HardstyleFit Level One to earn 0.6 ACE CECs or 0.6 NASM CEUs.
Complete HardstyleFit Level Two to earn 0.7 ACE CECs.

A users’ course. Follows the structure of the HKC/RKC but without the focus on coaching the movements. HardstyleFit level 1 needs to be completed before level 2, to ensure the basic movements are understood and can be performed correctly.

The on-line written test before the physical video test, is to ensure a deep understanding of the strength principles in lieu of a live instructor providing the opportunity to share the information and provide Q & A.

A 50% discount is offered after passing the HardstyleFit course to apply to either an HKC or RKC. The discount code is good for one year of passing the course. The HardstyleFit program can be used as a “prep” for the in-person instructor courses.

HKC Certification: In Person Training Only

Earn .8 ACE CECs and .8 NASM CEUs

No specific weight class requirements are required. The lead instructor recommends the weight used to produce the best and safest performance for each of the three kettlebell lifts taught. There is no kettlebell prerequisite required. However, an entrance test of a 1 minute plank is administered at the beginning of the workshop to ensure an adequate level of physical preparedness.

It is recommended that participants have either completed the HardstyleFIt on-line training course or trained with an HKC/RKC prior to the course.

The three exercises presented and tested at the workshop are the foundation of the overall Kettlebell system. Safe performance and mastery of each exercise is necessary before moving on to the more difficult exercises of the RKC.

The HKC provides hands-on coaching for the course participants, both as the coach and the person being coached. This back and forth partnering, enhances the learning experience on all levels.

The HKC is considered both a “prep” course for the RKC and a stand-alone certification. Many trainers use the most basic kettlebell exercises for their group classes or clients. The HKC provides those trainers with enough knowledge and coaching experience to deliver results for their clients without the time and money commitment of the RKC. After passing the HKC, the HKC instructor gets a $200 discount on an RKC course within a year of passing the HKC.

The technique test demonstrates the participant’s understanding of the principles as well as the ability to perform the movements correctly. It is necessary to be able to correctly demonstrate each exercise, since a large percentage of the population are visual learners.

HKC Technique Test:

Two-Handed swing (10 reps)
Get-up (1 rep)
Goblet Squat (5 reps)

The Teaching/Coaching Test demonstrates the participants ability to coach the exercise. This allows the lead instructor to see the participant in action coaching another person.

The lead instructor is evaluating the participant on the following criteria:

Correctly demonstrating the exercise
Following the correct teaching progressions
Determining what movement is incorrect or unsafe – and stopping it if necessary
Applying the right correction
Putting safety first and above all other criteria
Picking the appropriate load for the given exercise and client
Using appropriate verbal cues without over cueing

HKC certifications allow 90 days to submit a video of any requirements that were not completed at the course. The participant sends the video in to the lead instructor or visits the instructor in person to retest the skill.

The HKC certification lasts for 3 years. There are 3 options to maintain your certification. Note: HKCs are not allowed to assist at an HKC to recertify.

Attend an HKC at a discount
Attend an RKC at a discount and move up your certification
Submit an online HKC re-cert test (available after 2/18/2020)

RKC Certification: In Person Training Only

Earn 2.5 ACE CECs and 1.9 NASM CEUs

Weight classes are provided to guide the participant to use an appropriate load for general kettlebell training. Weight classes are in line with other strength and athlete competitions. This ensures a safe and level training system. An entrance test is administered at the start of the first day of the 2 (or 3) day course. 10 “Hardstyle” push-ups for men, 3 for women. The Hardstyle push-up is demonstrated at the course by one of the instructors and requires the participant to pause at the bottom and top, while maintaining the plank with spine in neutral. All reps performed at the testing instructors count. This demonstrates a strong core to ensure safety for all the ballistic and strength movements throughout the course.

During the live workshops, the master instructor has the authority to increase or decrease the load during instruction and testing to encourage the best and safest performance of the participants and learning environment. For example, when first learning the get-up or snatch, the instructor may recommend participants start with a lighter kettlebell to learn the basic movement pattern and then increase the load as the skill increases. For learning the swing, going to a heavier than ‘test weight’ will provide a clear understanding of the glute and hip driven nature of the exercise.

In some circumstances during testing, the master instructor has the authority to have a participant take a lighter weight for an exercise ie., a woman on the high end of the weight class may be allowed to use one size lighter for the get-up. Whereas a man who is very strong may be asked to use a heavier than test size kettlebell for the clean or press to facilitate the correct muscular recruitment and produce the correct technique.

Kettlebell training is a strength and ballistic power production system that focuses on the hips and posterior muscles of the body. The RKC requires participants to prepare and train for the workshop. The average amount of time recommended is 6 months.

There are 3 paths recommended to take as preparation:

Attend an HKC in-person certification
Complete HardstyleFit level 1 and level 2
Train with a certified RKC.

The Technique Test includes the 6 kettlebell exercises that comprises the Hardstyle strength and ballistic training. The rep count is designed to follow traditional strength training rep counts, while allowing ample time to demonstrate the strength/ballistic principles of the system. Both sides are tested to encourage a healthy and functional athlete. Exceptions to testing both sides must be cleared with Dragon Door and the Master Instructor. And requires a doctor’s written note as to why the participant cannot perform both sides of an exercise or the need to lower the load from the test size kettlebell.

Requirements for RKC

Single-arm swing (10/10 reps)
Single-arm clean (5/5 reps)
Get-up (1/1 rep)
Military Press (4/4 reps)
Double Front Squat (5 reps)
Snatch (5/5 reps)
Snatch Test: 100 reps within 5 minutes with test size kettlebell.

The Snatch Test is as overall physical preparedness test as well as demonstrating the endurance and strength that was needed in preparation for the course. Participants have the option of not taking the snatch during the course but submitting a video at a later date.

RKC certifications allow 90 days to submit a video of any requirements that were not completed at the course. The participant sends the video in to the lead instructor or visits the instructor in person to retest the skill.

Once completed the certification lasts for 3 years, after which the RKC has three options to re-certify:

RKC II Certification: In Person Training Only

The RKC II is an advanced kettlebell training program for serious professional coaches and athletes. The course focuses neurologically and physically challenging lifts.

It is recommended to spend some time at the RKC level and refine those skills before moving on to the RKC II.

An entrance test is administered at the start of the first day of the 2- day course. 5 dead hang pull-ups for men, :20 flex-arm hold for women both with supinated grip. This demonstrates the participants strength base to perform pull-ups.

The RKC II incorporates two bodyweight exercises the utilize some of the same principles of the RKC Hardstyle strength system. There is a lot of focus on progressions and regressions for all advanced kettlebell and bodyweight exercises. This allows the curriculum to be used with all populations that trainers and coaches work with in their businesses.

RKC Technical Requirements tested at RKC II:

All RKC level one exercises with double kettlebells except for the Get-up and Snatch:

Double Swing
Double Clean
Double Front Squat
Double Press
Get-up
Snatch
5-Minute Snatch Test

RKC II Technical Requirements: Instruction includes all progressions of each exercise and variety kettlebell exercises.

Strict One-Arm Military Press
Weighted Pull-up for Men; Single Pull-up for Women
Pistol
Double Jerk
Windmill
Bent Press (not scored)

RKC II certifications allow 90 days to submit videos of any requirement that was not completed at the course. The participant sends the video in to the lead instructor or visits the instructor in person to retest the skill.

Once completed the certification lasts for 3 years, after which the RKC II has three options to re-certify:

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Andrea Du Cane is a Master RKC Kettlebell Instructor, CK-FMS, CICS, and RIST, ZHealth certified, she has a BA in Psychology from the University of Minnesota and is also a Pilates instructor. She is the author of several books and dvds including The Ageless Body, The Kettlebell Boomer, and The Kettlebell Goddess Workout. She has over twenty years of aerobics, weight training and fitness experience, with an additional background in… Read more here.