kettlebell training

How to Become a Kettlebell Professional

December 16, 2015 By Shari Wagner 4 Comments

Shari Wagner Double Kettlebell Swing Setup

A recent conversation with a client went something like this, “Of course you can do [insert exercise]…you’re a professional.” A little while later, a prospective client asked, “Do you think I have the potential to be good at kettlebells?” Combine that with another amazing weekend hosting an RKC workshop, and this blog post was born.

Of course I can do all of these kettlebell lifts, I’m a professional. But how do you think I became a professional? I certainly didn’t come out of the womb able to do all of this stuff. I had to learn it and practice it, and be open to more learning and more practicing. Every. Day. Every day until I earned my RKC and every day since I earned my RKC.

I didn’t just pick up a kettlebell and magically start using it perfectly. I was once in exactly the same position as anyone who comes to my gym to learn kettlebells. I had to learn each exercise from square one, just as all of my clients do. Truth be told, it took me a long time to learn a proper swing! That deep hike and explosive hip snap was as foreign to me as it is to you. After lots of dedicated practice and consistency, it’s now feels so natural it’s hard to remember how awkward I once felt.

Even after 6+ years of being an RKC, I still don’t just pick up a kettlebell and magically start using it perfectly. Every time I pick up a kettlebell, I focus on all the components that I know make up proper technique.

I make sure I set up with proper form and I make sure I swing, clean, press, etc. with proper form. I think about making every rep the best I can make it. I concentrate on how each rep feels… “That one needed a little more tightness in my snap, I need to make sure I keep my back flat when I hike.” I video myself now and again to check and hone my technique. I never approach or pick up a kettlebell on auto-pilot.

I’m better able to recognize and make micro adjustments, but that certainly didn’t happen overnight either! It took a lot of time, patience, practice and consistency. It sometimes took losing my patience a bit. It certainly took lots of coaching and the ability to be coachable.

At an HKC workshop several years ago, after all the other participants and instructors introduced themselves and told about their vast athletic backgrounds, I said “I have a background in nothing.” I wasn’t an athlete and I didn’t participate in any sports. I had a history of being sedentary and inactive or yo-yo exercising, until I found kettlebells in my late 30’s. That is when I found the athlete inside me.

Shari Wagner Kettlebell Press and Strength Quote

Some people are more naturally athletic and can learn technique more easily than others. I’m not one of those people, but that doesn’t mean I’m not capable of learning a new technique. For me, it just means that it might take me a little longer to learn something new, and I might have to put in a little more time practicing a new skill but I’m okay with that. I allow it to leave me with a bigger sense of accomplishment.

I believe that anyone can become an RKC, and the recipe is simple. Start with a dedicated mindset to your training practice, add to it lots of hard (but smart) work and consistency, and sprinkle in some patience and time. Yes you; the one who picked up your first kettlebell today! Or you; the one who’s been using kettlebells for a few years. ANYONE willing to put in the time and dedicated effort to good technique can achieve RKC status, or any goal you set for yourself. Some of you may be like me and might have to work a little harder or a little longer than others, but either way, I truly believe that anyone can do it.

The way the RKC course is structured, everyone learns the progressions and regressions for each exercise so that you are able to teach people of all fitness levels. In the process, you are learning what you need to improve your own technique. The structure of the course also allows you to constantly practice coaching others, so you can hone your teaching skills while you’re learning everything. Combine that with the plethora of valuable resources offered by Dragon Door, titles like Master the Kettlebell, Strong Medicine and Mental Muscle and you have everything you need to succeed.

Over the years I’ve participated in several RKC workshops. Whether the participants are seasoned athletes or new to training and whether they do or do not pass the requirements, the one common theme I see among them is that the RKC was the best course they have ever attended and many report that it was life changing. It certainly was for me!

So, what’s stopping you? Go sign up for those kettlebell lessons or for an RKC workshop!

****

Shari Wagner, RKC-II, CK-FMS owns Iron Clad Fitness in Denver, Colorado. She can be contacted through her website at IronCladFit.com, email: info@ironcladfit.com or by phone 720-900-4766. Follow her on Facebook: facebook.com/IronCladFitness and Twitter: twitter.com/IronCladFitness.

How to Turbo Charge Your Big Six (Part 2)

November 25, 2015 By Phil Ross 3 Comments

Master RKC Phil Ross RKC Plank

To get the full effect of these routines it’s important that you’ve read the first part of this series. If you haven’t, please consult my previous blog post: How to Turbo Charge Your Big Six (Part 1).

Now, we will continue our heavy load volume training with the next two workouts. As explained in Part 1, although the movements are relatively basic, these workouts should only be attempted by experienced kettlebell lifters. There is a great deal of volume involved and one must possess the strength, muscular endurance and technical skill to complete the workouts as designed.

Workout #3: Press Pyramid, Row Ladder and Cleans

Pick a bodyweight warm-up, then perform 2 sets of the following:

Armbar
Lying side press, 10 each side
Kettlebell pullover, 10 reps

Press Pyramid:
Strategically plan out which kettlebells you will be using. Again, I start with the RKC Snatch Test sized kettlebell. Do 5 reps with the first kettlebell on each side, then go up in weight and do 4 reps, increase and do 3 reps, go up again in kettlebell size and do 2 reps. When you get to your heaviest chosen weight, perform one rep on each side. Now we go back down the pyramid, but not all the way. Once you get to kettlebell # 3, perform 3 reps on each side and stay at this weight for the 4 rep and the 5 rep sets. If you are not able to increase the weight each set, then simply stay at the highest weight you can do and simply decrease the reps. If you want to make your pressing pyramid more challenging, do the “bottoms-up” version of the press.

Row Ladder:
These static kettlebell rows are a double kettlebell exercise. To understand the importance of stability in this exercise, sssume the bent over kettlebell row position, contract your lats and pack your shoulders. If the kettlebells touch the ground, your position is not stable.

Your palms are facing forward while you are in the racked position. NEVER begin this exercise from the bent over position, start by grasping the bells, standing straight up, then lowering yourself into the 10 & 4 position (head at 10 o’clock and tail at 4). Employ a 180 degree rotation as you allow one kettlebell to descend so that it is in front of your knee, while keeping the other kettlebell racked. Bring the kettlebell back, pause, then repeat this on the other side. Envision pulling your chest through the kettlebells to help counter the temptation to be standing more upright. The reps are 1, 1, 2, 2, 3, 3, 4, 4, & 5, 5. Repeat this series 2 more times.

Bottom-Up Clean and Hold:
During this exercise we will alternate between the ballistic clean and the full body tension of the hold. You must use tension through your abdomen, trunk. lats, glutes, pecs and legs to maintain this position with a heavy kettlebell. We will perform 5 reps on each side for 5 sets. There will be a 3 second hold at the bottoms up racked position. Clean the bell, beginning with your thumb facing forward, especially if you are using a heavy bell. This is virtually the only exercise that I recommend performing the backswing between your legs in this fashion. It’s difficult to control a large kettlebell while twisting it into a secure bottoms-up position. It’s far better to take a straight line approach.

Cool down and you’re done. Be sure to de-load your forearms during your cool down, your grip will get very taxed during this session.

MasterRKCPhilRossKettlebellSnatch

Workout #4: Snatch Pyramid, Squat Ladder and Planks

Choose from one of the aforementioned warm up routines from Part #1 and then you are good to go!

Snatch Pyramid:
Take your RKC Snatch Test sized kettlebell and begin. The idea is to move through the routine without resting between the sets. Perform these reps in succession on each hand. 1, 1, 2, 2, 3, 3, 4, 4, 5, 5, 6, 6, 7, 7, 8, 8, 9, 9, 10, 10. And then back down – 9, 9, 8, 8, 7, 7, 6, 6, 5, 5, 4, 4, 3, 3, 2, 2, 1 & 1. Shake your arms loose and stretch out your forearms.

Squat Ladder:
5 reps each side, 10 sets. As with most of the other exercises, we begin with our snatch test size kettlebell and increase the weight each set, if you can. If not, stick with the heaviest possible kettlebell you can manage and complete the remainder of the sets with that particular size. We do not travel back down the ladder, we end with the highest weight that we are able to use for 5 repetitions on each side.

Planks:
I call this “Just Plank Fun.” If you have a training partner, switch off and on, holding each other’s feet up in the tall plank and then release one foot. You may also pick one hand off of the ground or if you are adventurous, have one foot in the air and pull the adjacent hand off of the ground, while keeping your hips and shoulders in the same plane. If you are alone, you may use the wall to press your feet against and remove one foot and then switch. You may also remove one hand from the floor as well.

For less conditioned students, plank practice is always beneficial. RKC-style planks (on your elbows), power planks, tall planks or side planks may all be used to finish up the training session. Again, this depends on your level of expertise and fitness.

PhilRossRaised_Plank

Workout #5 Fun Friday: Toss, Sprint, Push-up, Sprint, Toss, Abs & Repeat

On Fridays, I like to have some fun and mix up my workouts. Living in the Northeast, training a great deal of the time outside is not very practical. So during the warmer months, I like to get into nature and enjoy. On a recent Friday, I did the following and I really got into the zone – it was great! I felt like the Energizer Bunny, because I just kept going and going. Check out this workout and have some fun!

First, I grabbed a 20kg kettlebell from the garage and farmer carried it through the woods behind my house and to an open field. I had done a 1/2 hour of bodyweight exercise and an hour of No-Gi Jiu Jitsu a few hours before, so I didn’t need to do a complete warm-up. If your workout wasn’t preceded by what I did, I would suggest a thorough 15 minute warm-up including hip openers and hamstring stretching.

After I got to the field, I kicked off my flip flops, did a light warm up. I jogged to the 50 yard mark and set my towel down. I jogged back and did some cossacks and hamstring stretches. Then I got to work…

Here was the routine:

One kettlebell toss: Either straight out or overhead.
50 yard sprint (to the towel)
15 Push-ups
50 yard sprint (back to the kettlebell)
One kettlebell toss
50 yard sprint (to the towel)
20 abdominals
50 yard sprint (back to the kettlebell)

I repeated this for a total of 40 sprints which also yielded 20 kettlebell tosses, 150 push-ups and 200 abdominals. I was sweating and PUMPED! There’s not a great deal of thinking involved, so you can allow yourself to “get into the zone”.

I cooled down and farmer’s walked back home. I did have to change hands once on the way back to my house as I went through the woods.

There you have it, five workouts, four that reinforce the basic kettlebell movements and one that’s a total burner to round things out–all accomplished while providing a challenging set of sessions. Put these routines into your training cycles and enjoy improvement with all of your movements!

Enjoy!

Coach Phil Ross

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For more information on Master RKC, 8th Degree Black Belt, and Bodyweight Specialist Phil Ross’s strength and conditioning programs, videos (including The Kettlebell Workout Library), and workshops, please visit www.philross.com.

Why The HKC Is The Answer To (Almost) Everything

November 11, 2015 By Dan John 10 Comments

HKCKettlebellGetUp1

Sometimes, when I repeat the same answer to a question more than a few times, I begin to wonder why people even ask me questions.

Exercise for Fat Loss?
“Swings, goblet squats and Turkish get-ups.”

Elderly clients?
“Swings, goblet squats and Turkish get-ups.”

Travel related issues for elite athletes and collision occupations?
“Swings, goblet squats and Turkish get-ups.”

Most people come to coaches and trainers wanting a magic wand treatment, Harry Potter and the Six Pack Abs, but what they NEED is hip flexor stretching, t-spine mobility, rotary stability and basic movements. They NEED to move. They NEED to open the hips and spine and shoulders.

They need the information from the HKC.

I have spent my life trying to understand weightlifting. It seems to me that there are three important keys:

Fundamental Human Movements
Reps and Sets
Load

Sadly, I think this is the correct order that we should approach weightlifting. First, we need to establish the correct postures and patterns, then work around reasonable “numbers” of movements in a training session. Finally, we should discuss the load. Sadly, the industry—and I am guilty of this as well—has switched the order and made a 500 pound deadlift the “answer” to improving one’s game or cutting some fat.

And, please note, I said “training session.” Oh, I can work you out:

“Hey, go run to Peru!”
“Hey, go do 50,000 burpees.”
“Hey, go swim to Alaska.”

But, please don’t think any of that is going to improve your skill set or your long term ability to do anything from sports to simply aging gracefully.

At the HKC, we learn what I consider to be the key patterns to human movement: the swing, the goblet squat and the get-up. The “Hip Displacement Continuum” (HDC) is a term I invented to discuss hip movement. The HDC has two ends: the swing and the goblet squat. The swing demands maximal hip hinge and minimal knee bend while the goblet squat demands maximal hip hinge along with maximal knee bend.

HKCNicoleKettlebellGetUp

They are the same—but different—in their ability to remind the body of the most powerful movements it can perform. The get-up (not the “Turkish sit-up” as I often note) is a one-stop course in the basics of every human movement from rolling and hinging to lunging and locking out.

So, the HKC covers basic human movements in a way that is unlike any other system or school. As I often argue, add the push-up and, honestly, you might be “done.” Here are the basics of proper training:

Training sessions need to be repeatable.
Training sessions should put you on the path of progress towards your goals.
Training sessions should focus on quality.

So what it the key to quality? I have a simple answer for most people: control your repetitions.

In teaching the get-up, or when using this wonderful lift as a tool to discover your body, keep the reps “around” ten. Now, you can think about this as a total of ten with five on the right and five on the left, or you can try ten right and ten left. But, please don’t make a war over the numbers. Do the get-ups, feel better and move along.

I have noted that if I do get ups as part of my warm up along with some get up drills for “this or that” (the highly technical name I use for correctives), I am sweating and pushing into a “workout” around ten total reps. Certainly, at times you can do more. But, week in and week out, think “around” ten reps for the get-up.

The goblet squat seems to lock in around 15-25 reps per workout. I offer you the “Humane Burpee” as a way to try this concept:

10 Swings
5 Goblet squats (put the bell down between your feet under control)
Inchworm out to the push-up position (walk on your hands)
5 Push-ups
Inchworm back to starting position
10 Swings
4 Goblet squats (put the bell down between your feet under control)
Inchworm out to the push-up position (walk on your hands)
4 Push-ups
Inchworm back to starting position
10 Swings
3 Goblet squats (put the bell down between your feet under control)
Inchworm out to the push-up position (walk on your hands)
3 Push-ups
Inchworm back to starting position
10 Swings
2 Goblet squats (put the bell down between your feet under control)
Inchworm out to the push-up position (walk on your hands)
2 Push Ups
Inchworm back to starting position
10 Swings
1 Goblet squat (put the bell down between your feet under control)
Inchworm out to the push-up position (walk on your hands)
1 Push-up
Inchworm back to starting position

Finished!

That’s 50 swings, 15 goblet squats and 15 push-ups. 8-5-2 will give you the same results with less swings, if you need to do less (Only 30!).

One of the great insights, among many, that I picked up at the RKC is the idea of doing twenty swings with one kettlebell and ten swings with two kettlebells. After doing literally hundreds of swings a day, I noted that my technique held up fine in that ten and twenty range. It is the basic teaching of sports: don’t let quantity influence quality. In other words, ten good reps is far better than dozens of crappy reps. If you want more volume, just do more sets.

Absolutely, there are times when you should do more than twenty. There are times when you want to do all kinds of things. But, most of the time you just want to keep moving ahead. I usually call these the “Punch the Clock” workouts and I think they are the key to staying in the game.

So, you may ask, is this enough?
Over time, yes!

Tim Ferris, RKC-II, tells us in his excellent book, The Four Hour Body that there is a minimum effective dose (MED) of everything fitness related. Although the number I am about to share has a bit of wiggle room, it seems that 75-250 swings a day is the “wheelhouse” for the swing MED. Yes, you can do more, but you want to be able to do it literally day in, day out, year in and year out.

Finally—and don’t take this as a joke, I mean it—if it is too light, go heavier. And, if you went too heavy, try a lighter bell. Doing the little “Humane Burpee” with a big kettlebell is a killer workout. But, it is simple to scale it up or down by simply changing the kettlebell, it’s that simple. When you look at movement first, then reps, then for whatever reason, the loading makes more sense too.

This is the essence of the HKC and I love it. In a one-day course, we learn and do (a lot of “do”) the three core movements of the kettlebell world.

Prepping for the HKC is not as complex or deep as the three-day RKC. Showing up “in shape” and ready to learn would be ideal, but I would also recommend include some additional mobility work and perhaps some work on the hinge, squat and some basic rolling to prep for the event.

The time you spend prepping for the event pales in comparison to what you do AFTER the HKC. I always send along the following Twenty Day Program to guide our attendees deeper along the RKC path.

(One note: during the HKC, I always include waiter walks and rack walks as part of the get-up section. From there, I show the one arm press and introduce the kettlebell clean. This way, the participant has the tools to prep for the RKC. I trained for the RKC with clean and press, swings and what I thought were snatches at the time. So, I ask people to press as soon as they can with kettlebells.)

HKCKettlebellGobletSquat

The First Twenty Days

Fresh from a new learning experience, there is always a tendency to want to do everything at once. But that approach is tough to do and fraught with long and short term issues. The first twenty days after the HKC experience should be a time to strive for mastering the movements and training the positions. Don’t add speed and volume to poor movements—take your time to practice.

These twenty workouts can be done five days a week (for a total of four weeks) or three days a week (sneaking up on two months) or any way you choose. These will provide the ground work for a solid base. Strive for mastery.

Daily Warm Up

It is generally a good idea to go through some mobility drills especially for these areas:

Neck
Shoulders
Thoracic mobility
Hips

Each week, take one day to do a full “toes to top” mobility workout.

It is recommended that you do the hip flexor stretch during each warm up and cool down period; it can be done very well with an easy set of goblet squats. Many find a few easy sets of swings, a few goblet squats and a weightless set of one to five get-ups on both sides to be enough of a warm up.

Day One

3 Get-ups right, 3 Get-ups left

Practice hip hinge

Goblet squats: 2-3-5-2-3-5-2-3-5

15 Two hand swings
1 Goblet squat
Ten reps of high knees “March in Place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to two minutes)
Do this for a total of 3 rounds.

5 Minutes of pressing practice.

Day Two

2 Get-ups right, 2 Get-ups left

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2-3-1-2-3

Day Three

1 Get-up right, 1 Get-up left

30 Seconds of two hand swings/30 Seconds of “Fast-Loose” drills
20 minutes total time

Practice goblet squat

Day Four

10 Minutes of get-ups (alternate right and left)

15 Two hand swings
1 Goblet squat
10 Reps of high knees “march in place” (each time the right foot hits is “one rep”)
Recovery breathing (up to 2 minutes)
For a total of 3 rounds

Day Five

5 Get-ups right, 5 Get-ups left

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

Day Six

3 Minutes of get-ups (alternate right and left)

30 Seconds of two hand swings/30 Seconds “Fast-Loose” drills
10 minutes total

Goblet squat: Several sets of 5 with a pause at the bottom

Day Seven

1 Get-up right, 1 Get-up left

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
2-3-5-2-3-5-2-3-5

Day Eight

10 Minutes of get-ups

Practice hip hinge

Practice goblet squat

Practice press

Day Nine

15 Two hand swings
One goblet squat
10 Reps of high knees “march in place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to 2 minutes)
For a total of 5 rounds

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

Day Ten

5 Get-ups right, 5 Get-ups left

30 Seconds of two hand swings/30 Seconds “Fast-Loose” drills
5 Minutes total

Goblet squats
2-3-5-2-3-5

Day Eleven

5 Minutes of get-ups (Alternate right and left)

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-5-1-2-3-5-3

15 Seconds of two hand swings/15 Seconds “Fast Loose” drills
10 Minutes total

Day Twelve

1 Get-up right, 1 Get-up left

30 Seconds of two hand swings/30 Seconds “Fast-Loose” drills
5 Minutes total

Goblet squats
1-2-3-1-2-3-1-2

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

Day Thirteen

10 Minutes of get-ups (Alternate right and left)

15 Two hand swings
One goblet squat
10 Reps of high knees “march in place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to 2 minutes)
For a total of 10 rounds

Day Fourteen

1 Get-up right, 1 Get-up left

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
2-3-5-2-3-5-2-3-5

Day Fifteen

1 Get-up right, 1 Get-up left

30 Seconds of two hand swings/30 Seconds “Fast-Loose” drills
5 Minutes total

Goblet squats
1-2-3-1-2-3-1-2

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

Day Sixteen

15 Two hand swings
5 Goblet squats
1 Push-up
10 Reps of high knees “march in place” (Each time the right foot hits is “one rep”)
Recovery breathing (up to 2 minutes)
For a total of 10 rounds

Day Seventeen

5 Minutes of get-ups (Alternate right and left)

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
2-3-5-2-3-5-2-3-5

Day Eighteen

3 Get-ups right, 3 Get-ups left

30 Seconds of two hand swings/30 Seconds “Fast-Loose” drills
20 Minutes total

Day Nineteen

Goblet squats
5-10-5-10-5

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
2-3-5-2-3-5-2-3-5

Day Twenty

1 Get-up right, 1 Get-up left

30 Second of two hand swings/30 Seconds “Fast-Loose” drills
5 Minutes total

Goblet squats
1-2-3-1-2-3-1-2

One hand press (Start with “less strong arm” and alternate arms. “One rep” is one arm right hand press and one arm left hand press)
1-2-3-1-2-3-1-2

HKCKettlebellSwing

So, there you go! The HKC is more than just the entry into the kettlebell world. It is the foundation of everything you will learn. The three movements of the HKC are the core to conditioning, mobility and goal achievement.

Welcome aboard.

***

Master RKC, Dan John is the author of numerous fitness titles including the best selling Never Let Go and Easy Strength.

Register for the Upcoming 2016 San Jose, California RKC taught by Master RKC Dan John with Senior RKC Chris Holder, and RKC Team Leader Chris White

Dan has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.

Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. For more information visit: http://danjohn.net

The Mindset of Mastery—From Exercising to Practicing

October 21, 2015 By Florian Kiendl 12 Comments

Florian Kiendl Mastery Mindset

Watching any true master perform is always a fascinating experience. To the “average Joe” it looks like magic—he is immediately convinced that the master is a prodigy, and that he himself could never reach such a level. He might wonder why he should even bother trying if his own results will be mediocre at best.

But, when someone who has trod the path to mastery—even in a completely different field—watches the same performance, they understand what it takes to reach a high level of skill, and will value it even more.

What is Mastery?

To most people, mastery means performing at a very high level in a given field. They do not understand that high performance and expertise are actually just mere side effects of true mastery.

In my understanding, the path to mastery begins when someone takes action to deeply and profoundly explore their area of interest. Depending on where they are in their journey, their actual skill level might be high, medium, or even low. But, the difference lies in the approach we take to acquire and improve our skills. The “master to be” focuses on the process of honing and refining his or her skills instead of just quickly producing results. Many great masters of the past in strongman feats, martial arts, or any field of the arts acquired their fame fairly late in life—this is because it took time to achieve their extremely high skill level. But, many of these great masters are still known for their skills today.

Giotto di Bondone, an Italian artist considered to be the pioneer of the Italian Renaissance, was once asked by the emissary of the pope to prove his expertise. So, Giotto drew a perfect freehand circle, knowing that true mastery shows best in details rather than in the final work.

Kettlebell Training Mastery

One great master of our time, Taekwondo Grandmaster Kwon Jae Hwa, put it differently when he stated:

“A black belt is only a white belt who never quit.”

A Word on Competition

These days, when everyone can address the whole world with a few clicks, we are becoming more and more competitive. We humans like to show off our skills, which is a good thing as long as it inspires others to follow along. But when this mutual encouragement turns into a competition, it tends to get ugly. When we compete, the goal often changes from self improvement to fast results for conquering our opponents.

In Germany we have the saying, “Sport ist Mord” which means “sports are murder”. For too many people, this idea is an excuse to be in—and stay in—bad shape. Of course any competitive success comes at a price. In sports, your body pays in the end. High level athletes in almost any discipline have only a few years to earn their fame (and money) before their bodies fail them. Unfortunately this often happens while they are still fairly young.

While I do not oppose competitions, it’s important to keep in mind that the most important reason for exercise and training is to make our bodies as healthy and resilient as possible. If you are a competitive person and like to measure yourself with others, use this trait to keep yourself motivated. But, do not trade a few short moments on the winner’s podium for a lifetime with a healthy body. In my opinion, that trade is never worth it.

To Achieve Mastery, Focus on the Process

To master kettlebell training, you need to increase your knowledge and skills. Try to absorb as much information on the subject as possible, then let your mind make the connections during practice. Every bit of information has its time—you might hear it a hundred times before something suddenly clicks in your mind for the next big leap into mastery. Don’t try to force it, but focus on the process of continual self improvement.

Mastering the Kettlebell

As a martial artist, I got hooked on kettlebells because of the depth of the training. Each and every move—as simple as they might look to the uneducated eye—has loads of subtle details. You can literally practice just the swing for years without ever reaching a point of absolute perfection with the movement. Don’t get me wrong, you do not need to practice the swing or any other RKC move endlessly to get it right. It usually just takes a few weeks to learn all six of the basic exercises in our system. But, once you have learned the basics and decide to really focus on the technique, you will find loads and loads of subtleties to work on for years to come.

Last but not least, kettlebell training has a built-in system to gauge your progress. Whenever you feel like you have mastered a move, start over with a heavier kettlebell.

The reward of this approach to kettlebell training is twofold:

You will never get bored, because there will always be something to work towards.
You are less likely to get frustrated when your progress slows down (which will happen eventually).

Kettlebell Training Mastery

The RKC System—a Masterpiece of Physical Education

You can greatly advance your kettlebell and trainer skills relatively quickly with the RKC system. Dozens of highly skilled trainers from various fields have combined their skills and nearly 15 years of research to create an almost foolproof system. The RKC can turn any motivated candidate into a highly skilled coach and kettlebell athlete within a few short months. Attending one of the three-day RKC Workshops is the pinnacle of this transformation, but only if the candidate has trained hard in the months before—or after the workshop if they were unprepared.

Taking the RKC certification will turn you into a coach who can watch someone move, then systematically help that person improve their athletic abilities. Say goodbye to trial and error, because the RKC provides the tools to make educated decisions about how to proceed with training, based on your observations.

***

RKC Team Leader Florian Kiendl is a second degree black belt in Tae Kwon Do and runs a Martial Arts Gym in a small town close to Munich (Germany). He made it his mission to help his students to improve their movement and overall health. In his search for ways to overcome the movement restrictions of his students (and his own) he found the RKC and now works together with Master RKC Robert Rimoczi and others to help as many people as possible to gain back their Strength and Agility. He writes a regular Blog at blog.kettlebellgermany.de and offers workshops all over Germany teaching the RKC kettlebell exercises: KettlebellGermany.de. If you have questions or comments on the article feel free to email him at florian@kettlebellgermany.de. Special photos by Florian F. of Flowtography

The Best Things You Aren’t Doing With Your Kettlebells

October 14, 2015 By Josh Henkin 5 Comments

Steve Holiner Squat with Mismatched Kettlebells — *Senior RKC Steve Holiner Squats with mis-matched double kettlebells*

Recently, I had a blast teaching the first RKC in Sacramento, California. We had a fantastic group of people—coaches who wanted to learn. We are all coaches, even if that simply means we are coaching ourselves. When I teach RKC Workshops, my goal is not just to teach people great technique, but I also teach why we do what we do. The RKC method is a powerful functional fitness system because of the deeper understanding we have with our drills, along with our detailed techniques.

Is all this information really that important? Isn’t it just about having a great kettlebell swing? While the answers to those questions are ultimately up to the individual, the old saying, “knowledge is power” still holds true. The knowledge from an RKC Workshop gives so much more power and value than most people expect. Each time we teach the deeper explanations behind “just” another clean, swing, snatch or squat variation, it is exciting to see everyone’s eyes light up.

The best part is the realization that powerful results don’t require complicated applications. Using two different sized kettlebells for double kettlebell drills is a wonderful example. Of course using mismatched kettlebells can simply be a way to perform double kettlebell drills when only a few kettlebells are available, but there is also a better reason to train with them: setting up progressions for RESISTING rotation. Many coaches also refer to this as anti-rotational training.

Before we get into the details of anti-rotational training, we should acknowledge that you may already be using some forms of it. Snatches, one-arm swings, presses, and cleans all represent anti-rotational movements. Renegade rows, suitcase carries, and other similar drills are additional variations of anti-rotational movements. Overall, I think one of the BIGGEST benefits of kettlebell training is the number of anti-rotational exercises that can be performed.

According to renowned physical therapist Shirley Sahrmann, anti-rotational training is important because, “During most daily activities, the primary role of the abdominal muscles is to provide isometric support and limit the degree rotation of the trunk… A large percentage of low back problems occur because the abdominal muscles are not maintaining tight control over the rotation between the pelvis and the spine at the L5-S1 level.”

Learning to resist movement decreases the risk of back injury and allows us to move through the hips—the way the body was designed to move. The ability to resist excessive motion also gives us a foundation to progress and learn more complex movements over time. The first and foremost of these more complex motions is rotation. As many coaches have said, “We can’t produce what we can’t resist first.”

Rotational training is really important for punching, kicking, throwing, and almost anything which requires a great deal of power.

With so many different anti-rotational exercise options available with kettlebells, why choose mis-matched kettlebell training? First, it gives us many more progression possibilities. Secondly, it will allow us to introduce the concept of anti-rotation very gradually. Most people struggle when complex ideas are taught in an overly aggressive way. Lastly, mis-matched kettlebells will make some of our classic exercises that much smarter!

Implementation

Instead of just throwing some random weights together, we will start sensibly. This will allow us to meet an individual client’s needs, as well as easily see when they have hit their limit. In general, I find starting with a 4kg difference works well for most people. For example, a good starting place might be performing mixed kettlebell front squats using a 16kg and 12kg.

Next we’ll need a dowel rod, chalk line, or mat line for measurement on the ground. It will give us some important feedback. During a mis-matched kettlebell exercise, we will predominately watch the front and back of the movement to see if the trunk or hips are moving in rotation, or leaning. Many times, the trunk and pelvis will hold still, but the feet will move to compensate for the instability applied to the body. So, placing the a dowel rod along the toes, or lining the toes up to the edge of a chalk line or edge of a mat will provide quick and easy feedback. How much movement of the feet should we allow? My rule of thumb is “really technical”, if you actually need a tape measure to determine the amount of movement, then you are doing fine!

Remember, you will be switching sides, so keep that in mind when programming. The easiest solution is to use even numbered sets and just switch off on each set. However, if we use an odd number of sets, we will typically perform half of the set with the weights one way and switch halfway through.

Progression

You probably guessed that the most obvious way to progress is to add more weight… While that is true, I actually find that increasing the difference between the two kettlebells is even better. For example, if we are doing front squats and start with 16kg and 12kg kettlebells, we have a total load of 28kg. If it goes well and we want to increase the challenge, instead of just going heavier (which we still could do), we might try the same front squat with a 20kg and an 8kg kettlebell. Even though the total weight is the same, the larger weight difference between the kettlebells increases the challenging anti-rotational effect.

Another option is to change the position of the load. If we use this strategy with an exercise like a lunge, we can hold the load low by the hip and simply move the weight to the rack position, or finally overhead. That changing leverage will make anti-rotational challenge harder and harder. Keep in mind, during more unstable drills like single leg deadlifts, step-ups, and lunges, the anti-rotational forces are more difficult due to the instability of the movements.

The overall goal is to eventually move to true single arm exercises. If you have been around kettlebell training long enough, you will probably notice that as simple as one-arm exercises sound, getting people to do them really well is not so simple.

On the other hand, it is also a really cool way to making jump towards heavier loads. For example, double 32kg swings might just be out of reach. But, swings with a 32kg and a 24kg might be very possible. While the weight is quite a bit lighter, working on resisting the rotational forces will not only allow us to build upon heavier loads, but build a stronger and more stable foundation.

As we often say in DVRT, strength is not just what we lift, but what we resist. Try using some of these mixed match kettlebell ideas in your training and let us know how your kettlebell training takes another leap!

***

Josh Henkin, Master RKC, CSCS has been a RKC instructor since 2003 and has implemented kettlebell programs for major Division I programs, SWAT teams, and many different general fitness programs. Josh is also the creator of the DVRT Ultimate Sandbag Training system where he is a highly sought after presenter worldwide. He can be reached at info@ultimatesandbagtraining.com or http://DVRTFitness.com. Josh Henkin is also the author of DVRT, The Ultimate Sandbag Training System now available in paperback and ebook format.

Squat Controversies

August 26, 2015 By Felix Sempf 4 Comments

RKC Instructor Felix Sempf

Although many good articles have been written about squatting, coaches are still frequently confronted with “do not go below parallel or 90°”, “you shouldn’t bring your knees past your toes”, or “squats are bad for your back”. Given these controversies and the fact that the squat is one of the fundamental exercises for RKC kettlebell training, the purpose of this article is to review the most important aspects of this exercise.

The squat is versatile—it has been shown that a 1RM squat is highly correlated to jump and sprint performance (Wisløff et al., 2004) and it can improve knee stability through a development of tighter joint capsules (Chandler et al., 1989). It is particularly useful for training athletes, but can also help improve strength and functionality in non-athletic populations. Squats improve the function of the gluteal muscles which will prevent injury or decrease back pain. Squats can also help everyone with daily tasks such as lifting items from the ground, or climbing stairs. It is important to note that research has not been able to establish a relationship between (deep) squatting and a greater risk of knee and back injuries, given that the exercise is performed with proper technique (Meyers, 1971; Panariello et al., 1994; Steiner et al., 1986; Hartmann & Wirth, 2014).

Squat Depth

Li et al. (2004) showed that the greatest stress on the posterior cruciate ligament during squatting occurs at around 90° of knee flexion. The authors further stated that deep squats help to constrain the knee joint and significantly reduce anterior and posterior tibial translation as well as tibial rotation compared to smaller flexion angles, thereby reducing the stress on the cruciate ligaments. Li et al. (2004) also found “the tolerance to load is enhanced in the deepest portion of the squat with a protective effect conferred to ligamentous structures”. This is in accordance with other researchers (Kanamori et al., 2000; Li et al. 1999; Sakane et al. 1997) who observed reduced stress on the crucial ligaments for knee flexion at angles greater than 90˚.

Caterisano, et al. (2002) looked at the relationship between squat depth and activation of the gluteus maximus and found no difference between partial and parallel squats. However, they reported significant increases in gluteus maximus activity during the deep squat. Given the high incidence of hip osteoarthritis in former elite athletes, and the correlation with reduced passive ROM in hip-flexion (L’Hermette et al., 2004), deep squats may be a useful tool in the prevention of hip-osteoarthritis by improving hip flexion. In summary, there is evidence to suggest that squatting below 90° with proper technique reduces stress on passive structures such as the cruciate ligaments and can have a protective effect in regard to hip and lower back health.

Squats and Injuries

Tibiofemoral compressive peak occurs at 130° of knee flexion and the menisci and articular cartilage will bear significant amounts of stress (Nisell & Ekholm, 1986). As peak patellofemoral compressive forces occur at or near maximum knee flexion, those with patellofemoral disorders or acute injured menisci should avoid high degrees of knee flexion (Sakane et al., 1997; Escamilla et al., 2001). With regard to the cruciate ligaments, Li et al. (2004) concluded, “For those with existing injury or previous reconstruction of the PCL, it is best to restrict flexion to 50° to 60° so that posterior shear is minimized”. “However, there is little evidence to show a cause-effect relationship implicating an increased squat depth with injury to these structures in healthy subjects” (Schoenfeld, 2010).

Knees Over Toes

List et al. (2013) showed that restricting the amount of ankle motion (knees not allowed over toes) led to a smaller ROM at the knee, higher changes in the curvature of the thoracic spine, and higher segmental motions within the trunk. Consequently, the stress placed on the back increased when ankle motion was restricted. This is in agreement with other research, “Although restricting forward movement of the knees may minimize stress on the knees, it is likely that forces are inappropriately transferred to the hips and low-back region. Thus, appropriate joint loading during this exercise may require the knees to move slightly past the toes” (Fry et al., 2003). Escamilla (2001) came to the conclusion that significant strength and sagittal plane mobility is required at the ankle for proper squat performance.

****

Felix Sempf, RKC, PhD Candidate, M.A. Sportscience, trains and instructs at the FIZ in Göttingen, Germany. He can be contacted by email at: felix.sempf@sport.uni-goettingen.de and his website: kettlebellperformance.de

Find Your Passion

August 5, 2015 By Jay Armstrong 2 Comments

Jay Armstrong Split Press

I love training with kettlebells. The swing and kettlebell snatch are drills that help improve grip strength and increase cardiovascular capacity. The getup can improve core strength and balance. Regular training with a kettlebell can increase strength in a wide variety of areas and increase your functional mobility.

I also love the martial art of Tae Kwon Do. Regular practice of Tae Kwon Do will give you self-confidence and improve your ability to keep track of where you are as you move in 3-dimensional space. The ability to defend ourselves will allow us to face many of life’s challenges without undue fear of failure. We learn that we are capable of much more than we ever thought possible through the application of perseverance.

Jay Armstrong with Kettlebell Having a genuine love of kettlebell training and Tae Kwon Do makes it easy for me to find the time to practice these activities. In fact, I feel that an essential part of me is missing if I can’t find time for what I love. Yes, I am addicted. I must have air, water, food, love for my family, and I must move. Yes, I am a very lucky guy. But, what about you? Why are you exercising? What do you want to accomplish? How are you going to get from here to there?

Most people don’t want to dig deeply for the answers to these questions, but that is a very important part of the process. Some new clients come to me because their doctor or loved ones have told them that they “need” to exercise. Other people are hoping to find the magic bullet, pill or potion that will help them lose weight and look good naked. Many of these people are unaware that you simply cannot out-exercise a bad diet.

If you “need to”, “have to”, or “must” exercise then this activity or any other activity may soon start to feel like WORK. And as you probably already know, we tend to avoid things that we don’t enjoy. It will be difficult to incorporate an exercise program into an ongoing lifestyle change if the only reason is that we “ought” to do it. We will very often fall off the wagon and stop doing what we “should” be doing. Perhaps we should call it training or practice so that it can be something we “want” to do.

Enjoy physical activity Seek out a physical activity that is enjoyable, and therefore sustainable. Perhaps kettlebell training is such an activity. Kettlebell training can be done in a group class setting. This will allow you to share energy with others in the class. Spending time with other like-minded people can take an exercise program out of the “have to” category and turn it into something you want to do.

This is the first part of integrating a successful exercise program into your lifestyle. Make sure that the physical activity you choose as “exercise” is enjoyable, so that you will stick with the program. Exactly what will make it enjoyable is solely up to you. It can be camaraderie, competition or stress reduction. For most people, incorporating an exercise program into their lifestyle will bring their lives into a better balance and make life more enjoyable.

Here are a couple of things that make kettlebell training so appealing to me:

Jay Armstrong Kettlebell Get-Up Firstly, the kettlebell swing (when done correctly) provides an incredible number of health, strength, and endurance benefits for a relatively short investment of time and equipment. This means that I don’t need to do 50 exercises for each individual muscle. The kettlebell swing gives me a lot of bang for the buck. If I want more of a strength challenge I can simply increase the weight. If I want more of a cardio effect, I can increase the length of the sets or decrease the rest periods.

Secondly, the kettlebell provides a wide variety of training options. From halos, rows, getups, curls, squats, presses, and even kettlebell juggling, you can always find a fun and challenging drill. This is important, because boredom is the enemy. Whenever the brain checks out and we lose focus, we might as well be walking on a treadmill while reading a book and putting on makeup (no offense ladies). But, we can develop and improve skills, practice more safely, and enjoy our training sessions more when we are engaged and having fun. Yes, hard work can be fun! Yes, you can and should be improving your athletic skills.

Seek out a qualified kettlebell instructor who will insure that you are following the important, underlying principles. A good instructor will help keep you engaged, excited, and inspired to make progress.

Kettlebell training may be exactly what you need to add a sustainable physical challenge to your lifestyle.

Get up and move.

***

Jay Armstrong is a Senior RKC, 6 Degree Black Belt TKD, and Master Z-Health Trainer. The past 30 years have been dedicated to helping others develop confidence through increased strength and pain-free, exceptional mobility. His quest for knowledge continues. He runs The Kettlebell Club in Houston, Texas.

Why Kettlebells Will Improve Your Life

July 22, 2015 By Florian Kiendl 25 Comments

In teaching people of all walks of life, I have observed several distinct effects of kettlebell training. Some are obvious, others much less so…

If you are new to kettlebells you might be wondering what impact this new implement might have on you if you start using it consistently. This article should give you a good idea of what to expect, and it will probably strengthen your resolve to give kettlebell training a try.

On the other hand, if you are already an kettlebell expert or an HKC or RKC Instructor, you may find that you have already experienced or witnessed these effects with your clients. When I first started teaching kettlebells, it was sometimes difficult to convince potential clients or new students that kettlebells were right for them. In following paragraphs I will try to summarize my observations regarding the positive impact of kettlebell training.

Kettlebells Are Perfect For Making You Fit in a Limited Amount of Time

We all know that training promotes physical and mental health. What has changed in recent years is that science has now started to explain why. How muscles impact the immune system, or the effects of aerobic exercise on brain function are somewhat new areas of research. In the past, there was only the subjective experience of people like John F. Kennedy or Jack LaLanne who promoted an active lifestyle many years ago, but today we have profound scientific explanations for why everyone needs to move on a regular basis.

Yet, while medical science has started to understand the importance of movement for our overall health, the reality of our lives has also rapidly changed—and many people are more unhealthy than ever before.

Our lives have become faster and more stressful than in the history of mankind. To cope with this increased speed, we rely more and more on technology—therefore we’re moving less than any of our ancestors. Aside from obvious things like driving wherever possible or using escalators instead of stairs, there are more subtle changes that rob you of the opportunity to move. Internet stores make everything—even kettlebells—available at your fingertips without leaving your house.

We need movement more than ever, but we have less time and fewer opportunities for it. The average gym class or 45 minutes on the treadmill can not compensate for the lack of movement during your work-week—unless you can train several hours per day.

The kettlebell is the perfect solution for this problem. With its off-centered mass, it trains your muscles and your heart at the same time. Exercises like swings, cleans and snatches train your entire posterior chain—the group of muscles, ligaments, and tendons most important for a healthy spine and good postural alignment.

Kettlebells Naturally Improve Your Posture

Correctly swinging a kettlebell activates two muscles that are usually dormant in much of modern society: the gluteus maximus and the latissimus dorsi. These muscles are the two most important players in our posterior chain. Luckily, we can use the kettlebell to get them back into action.

The gluteus maximus (or more crudely defined, your butt muscle) is one of the biggest and strongest muscles in the body. If it functions as it should, it enables you to lift heavy objects from the ground and also protects your lumbar spine. In the kettlebell swing, its role is to forcefully lock out the hips. One of the first exercises I use with beginners when I teach the swing is the shoulder bridge (you lie on your back with your feet pulled toward the butt and push your hips to the ceiling). We start with this exercise for only one reason—so the beginners can experience what it feels like when their glutes are tensed. I rarely have my beginners do more than 30-40 swings during the first lesson and they are still sore the next day—guess where!

Active glutes lead to unlocked hip flexors and allow the pelvis to get into a neutral position, the foundation for a naturally s-shaped spine. The activation of the glutes is why sometimes even a few short kettlebell sessions can lead to an improved postural alignment.

The second muscle group, the latissimus dorsi (or the lats) is mainly responsible for all upper body pulling movements, but they also help with your press if you use them correctly. Additionally, the lats are able to stabilize the upper back and protect the shoulders.

In the swing, the lats are used to keep the kettlebell from pulling your shoulders forward and they also counter rotation in one-arm swings.

Kettlebells Bring Vigor and Youth Back

Have you ever noticed that you can accurately guess someone’s age from fairly far away by watching how they move? An older person is usually more restricted and moves gingerly. On the other hand, children move with mobility and vigor—at least until we make them sit still for hours every day.

For beginners, one of the hardest concepts in Hardstyle kettlebell training to understand is the explosive nature of the movements. We are not just standing up with the bell in hand, but are exploding out of the hinge and tensing the whole body in the top position. Movement of this quality simply does not exist in our every day lives. The average adult unlearned fast and crisp movements. With kettlebells, your body learns that it is not dangerous to move fast, and you will soon start to move as you did in your youth.

After beginners understand this idea and move more dynamically, they usually feel very good and empowered. They break the chains which have restricted their movement for years. It’s a great feeling, and you usually can see it in their eyes.

If you are wondering if this paragraph is dedicated only to a certain age group, it is not! Kettlebell training works for people in their late teens as well as for senior citizens older than 60. The only real difference is that older beginners will have more movement habits to unlearn, and will need to be more cautious in the process. A trusted RKC Instructor can be very helpful in these situations.

There is no age limit for kettlebell training

Kettlebells Allow You to Express Yourself

The last aspect of kettlebell training I would like to discuss in this article is breathing. When watching people train, one of the first things you will notice is their rhythmic and loud breathing. Some people, especially the ladies will be slightly appalled when confronted with this for the first time. We raised in a culture where the sounds our bodies produce are considered to be inappropriate—which is kind of weird if you think about it. Therefore we always try to avoid or conceal those sounds, so it can be shocking when you first enter a gym and see a group swinging a kettlebells and sounding like a gathering of steam engines! What a strange sight!

Deep and pressurized breathing has several positive effects on our body. Most importantly, it activates the diaphragm.

Aside from these physical effects, I also observed that we are psychologically effected. It is similar to that of the Kiai, the blood-curdling Tae Kwon Do war cry you can hear during the keykpa (board breaking). Beginners always struggle with it and feel strange to call out this loudly. It is the same with the Hardstyle breathing during a good kettlebell session, you will hear hisses, grunts and even yells. Sometimes the rhythmic sounds you hear from a group swinging and pressing together can sound like a weird kind of music 😉

When you overcome the internalized reflexes of your upbringing and allow your breath—the most fundamental function of your physical existence—to be heard, it seems to flip a switch in your brain which makes it easier to express your needs. It literally liberates you to make yourself heard.

Conclusion

If you are already using kettlebells, you will have experienced the transformative nature of this seemingly archaic training tool. I would be glad If you could find the time to share your own experiences in the comments.

If you have not yet started training with kettlebells, I strongly encourage you to give it a try. Expect it to be a humbling experience in the beginning, but know that it has the power to make you better and healthier than you are today. A good coach can help anyone get a good start. It will not be comfortable, it will not be easy, but it will definitely be worth it!

***RKC Team Leader Florian Kiendl is a second degree black belt in Tae Kwon Do and runs a Martial Arts Gym in a small town close to Munich (Germany). He made it his mission to help his students to improve their movement and overall health. In his search for ways to overcome the movement restrictions of his students (and his own) he found the RKC and now works together with Master RKC Robert Rimoczi and others to help as many people as possible to gain back their Strength and Agility.

He writes a regular Blog at blog.kettlebellgermany.de and offers workshops all over Germany teaching the RKC Kettlebell exercises: KettlebellGermany.de.
If you have questions or comments on the article feel free to email him at florian@kettlebellgermany.de

How I Improved my Barbell Deadlift with Kettlebell Training

July 8, 2015 By Katie Petersen 5 Comments

Katie Petersen Outdoor Kettlebell Press
I like a lot of different exercises, but my all time favorite is the deadlift. I think it is one of the best movements for building overall strength. The most weight you’ll ever move or transfer through your body happens in a deadlift. The sheer power, strength and pride of deadlifting can be intoxicating!

I am not a powerlifter, but like many of us, I want to be as strong as possible. Since “strong” only shows up when we are mentally and physically connected, how do we get there? We must learn (and continue relearning) proper technique—then practice it a lot. I often want to do EVERYTHING I can to work towards my goal, so I will read books, watch videos, and test numerous techniques and programs. I have even had the great fortune of working with world-renowned strength coach, Marty Gallagher. But, the RKC system has yet another “trick” you can use to continually make progress. Implementing a practice of the RKC-I and RKC-II skills will not only improve your work with kettlebells, but will also fortify your strength and awareness in heavy barbell grinds like deadlifts. I want to share my story of how setting specific goals, adhering to a dedicated program, and working from an RKC foundation can skyrocket your strength in any lift.

The Beginning

My deadlift day is Monday—I look forward to it, fear it, and plan to conquer it every week. This obsession began on January 1, 2014 when the deadlift first challenged me to be better, stronger, and most importantly, smarter.

A few months before, I had started a 10-week program with a 1RM goal of 250lbs. I don’t know what my true max was at the time, but I had never lifted more than 225lb (I could achieve 2 or 3 reps at this weight). I had been deadlifting for years, so this wasn’t an absolute beginning. But until now, I hadn’t stuck to a specific program, I mostly practiced the method of “go heavier next week”. It wasn’t until Rob Miller introduced me to an Ed Coan 10-week protocol, that I found myself finally sticking to a plan. I loved and needed the structure.

Seven weeks later I was supposed to hit 235lb x 2, which seemed impossible even for 1 rep. I tried it on New Year’s Day, so I was a little hungover, tired, and a little less inhibited. If it didn’t go up, I could chalk it up to not being rested. This took away some of the pressure, and I stopped seeing failure just as negative feedback. I confidently gave the 235lb lift everything I had…and failed, but it MOVED.

Everything changed in this moment—and I was determined to lift that weight. My body told me that I had the strength. I walked away for 5 minutes, thinking, “You are stronger than this; break that bar in half; pack your shoulders and jump off the ground! Crack your hips through that bar like it’s the heaviest kettlebell you’ve ever swung!”

As I stepped to the bar this time, I vividly pictured a dramatic life-or-death situation like being trapped under a car. This fear became an opportunity for courage, and better yet, POWER. It was survival! While this might sound extreme, it worked. (Now my set up includes the following visualization: While I lock into the bar, I concentrate inside my body, seeing every vector pull into alignment. I coil every space between the muscle fibers tighter and tighter until I am busting at the seams with potential energy.) That day, after one last huge inhale, I drove my feet into the ground then I exploded upward with focused intention. The 235lb flew upwards for 2 reps with no problem. I got 240 that day and walked away proud. Then things got serious.

I realized there was more missing from my routine than just a super solid deadlifting program. I needed to call on my RKC training in the same systematic way for my strength to flourish.

The RKC Connection…

Double kettlebell front squats are an obvious choice for leg strength; but holding heavy kettlebells in the rack also forces a major flexed lat/stabilized shoulder position. You won’t get this same upper back/shoulder work with a barbell squat. As most of you know, the lower you go—and the heavier the weight—double front squats make your abs very sore. But this will soon improve how much force your core can transfer in any “ground-up” lift like the deadlift.

The strict pull-up, as taught in the RKC-II, maintains a braced core (hollow ab/neutral pelvis) while the load on the lats increases through the pull. These mechanics reinforce the same lat/ab tension line that must be sustained in every deadlift rep.

One of my favorite tools, the Turkish get-up, unlocks an insane amount of body awareness. It harnesses shoulder stability by drawing on total uninterrupted lat tension—also needed for the deadlift. Plus all the overhead kettlebell movements help cement the packed shoulder position—overhead walks, presses, windmills, snatches—and they bolster a steel-pillared core that can act like a rip cord when necessary. Speaking of rip cord, snatches, double snatches, and swings continue to challenge explosive capabilities (while developing lat strength and control).

While these kettlebell movements were in my workouts, I had not defined any real goals for them in a while. It was clear that kettlebells were reinforcing my barbell movements, so increasing the load with my kettlebell exercises should help add weight to my deadlift.

I decided to work on the following kettlebell goals for the next 10 months:

Max out:

Iron Maiden: 24kg 1-Arm press, 1RM

24kg Pull up, 1RM

24kg Pistol squat, 1RM

32kg Turkish get-up, 1RM

275lb Deadlift, 1 RM

Volume:

24kg Double kettlebell front squats, 8 reps

Strict pull-ups, 10 reps @ bodyweight

20kg Snatch, 100 reps under 10min/gain control of 24kg snatch

I did not plan to attack all these goals at once, but some of the movements worked well with my current deadlift routine, so I added the following 3x/week (my bodyweight @132lbs):

Day 1

Rounds x Reps

5 x 1 Get-up, R/L, 24kg

5 x 10 1-Arm swings, R/L, 20-24kg

Day 3

5 x 1 Get-up – 20kg

5 x 10 Kettlebell snatches R/L, 18-20kg

Day 5

1 x 3 get-ups R/L (consecutive), 16kg; 2×2 get-ups R/L (consecutive), 20kg; 2×1 get-ups, 24kg

5 x 10- Two-arm swings, 32kg

The Journey

Practicing a new deadlift stance at the Purposefully Primitive workshop, March 2014

I successfully completed the last 3 weeks of my deadlift program with addition of the above kettlebell routine. The next “cycle” was several weeks of higher volume but lighter weight deadlifting while building up my presses, pull-ups, and front squats. I waited to start my next deadlifting cycle until after Dragon Door’s Purposefully Primitive workshop that March which was a unique opportunity to work with Marty Gallagher, one of the world’s greatest lifting coaches.

My plan was not perfect and underwent many changes. I reignited the original 10-week Ed Coan program with a new 1RM goal, smarter technique, and a kettlebell strategy. Setting goals across the board kept me committed and focused all week long, not just on deadlift day. I am happy to say I surpassed all of the goals listed and am setting new ones. In fact, I was able to perform a 1 arm press and strict pull up with the 26kg kettlebell just a few days before writing this!

With more aggressive goals in any lifting modality, you may need to recast the numbers from time to time. I consulted with Marty this past May and am now working toward a 340lb deadlift with his plan. While I am making my weights each week, 340lb is still a relatively terrifying number! If I miss any of my upcoming weekly goals, I may have to lower the outcome goal to 330 or 325lbs, but this is just part of the journey. With a set framework and a measurable goal, you are far more likely to continue making genuine progress.

While this blog post centers on the deadlift, integrating the RKC system into your workouts will increase your strength in all of your lifts. Combine RKC skills with a sound, goal-based training program, and you will unlock a new world of strength potential. The journey becomes less about the lifts and more about the power we learn to access.

Katie practices new cues from Marty Gallagher; warming up with 225lbs for 6 reps:

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Katie Petersen is an RKC Team Leader, PCC Instructor, and also holds nutrition/training certifications with Poliquin, Precision Nutrition, and NASM. She owns Active Evolution, a successful training and nutrition counseling business in Chicago, working with both online and local clients. Katie also has a niche clientele of fitness competitors (bodybuilding, bikini, figure), as she has several years experience as an nationally ranked NPC Figure Athlete. For online or personal training, visit her website, www.activeevolution.net or email Katie directly at petersenkatie1@gmail.com. Subscribe to her YouTube channels, Katie Petersen RKC and We Train Chicago to follow her training videos and tips.

The Single Rep Dead Stop Swing, Clean, Snatch Workout

July 1, 2015 By Andrea Du Cane 13 Comments

Master RKC Andrea Du Cane and Senior RKC Timothy Spencer Demonstrate the RKC Arm Bar

As I travel around teaching HKC and RKC workshops, I notice a common problem (theme – challenge), the sloppy start/stop of a kettlebell ballistic lift.

Imagine this scenario: someone is getting set up to swing; it doesn’t matter if it’s 2-handed, single arm or double. They stand over the kettlebell, lift it up, and rock it back a couple of times between their legs and THEN swing it back far enough to load their hips and explode up.

What’s wrong with this picture? The set-up was not correct. It was not focused or properly executed. There must be an intention and preparation before the start of the pull—before anything happens.

I like to say in regards to all kettlebell lifts, “You’re only as good as your set-up”.

Here is the correct way to start a swing (clean or snatch):

Place the kettlebell a foot or two in front of you.
Bend forward and grab the kettlebell handle.
Pull the kettlebell slightly toward you, while engaging your lats.
Set your weight way back on your heels, while keeping your feet planted & spine neutral.
“Hike” the kettlebell back behind you—fast.
Explode your hips forward and feet down into the ground. Let your arms be propelled forward by the force of the hips.

That’s it. Simple. No lifting the kettlebell up and rocking it a couple of times before hiking it back and exploding up. One crisp explosive hike pass and forward movement is all it takes!

This is the same for ALL the kettlebell dynamic lifts; including double kettlebell swings and cleans.

Scenario #2: someone has just finished a great set of swings, but on the last rep they fall forward while rounding their back and then dropping the bell down in front of them. They nearly topple forward.

No further explanation is needed here, this is simply dangerous. The most common time for an injury to occur during any kettlebell exercise is on the last rep or while the kettlebell is being set down.

In both cases—the first rep or the last rep of a set—the lack of focus, intention and safety is to blame.

The answer to this problem is to training your single-rep or dead-stop swings. In essence that is what the single-rep is: the start and end of a swing, clean or snatch.

Programming single-rep sets is an easy way to reinforce good technique throughout a set of any ballistic lift.

The truth is, they are HARDER than continuous reps because you lose the assistance of gravity during the backswing. With single-rep workouts, each rep is initiated by the power of the lifter. The hips and lats have to work that much harder to generate the force to project the kettlebell up. Hence, an additional bonus is increased force production and explosive power. So this type of training is perfect for any athlete.

You can also modify single-rep workouts for any level kettlebell lifter.

Single-rep 2-handed swings are a progression to learning continuous swings, but for the advanced lifter, doing single rep heavy cleans or snatches or double swings and cleans, puts the burn in your butt!

Here are some workout examples (note: “SR” stands for Single Rep):

Beginner:

SR-Swings: 2-handed for 5 reps

Continuous: 2-handed for 10 reps

Repeat as long as you wish

OR use timed sets for 25-30 seconds of work to equal rest

Intermediate: (proficient with cleans and snatches)

SR-Swings 1-arm 5-10 reps left/right

Continuous 1-arm 10 reps left/right

SR- Cleans 1-arm 5-10 reps left/right

Continuous 1-arm 10 reps left/right

Repeat as long as desired or timed sets

2^nd workout

SR-Swings 1-arm 5-10 left/right

SR- Cleans 1-arm 5-10 left/right

SR-Snatch 1-arm 5-10 left/right

Repeat as long as desired or timed sets

Advanced

SR-double swings 5-10 reps

SR-double cleans 5-10 reps

Repeat as desired or timed sets

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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.