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Stop Using Machines and Start Using Kettlebells

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William Sturgeon Double Kettlebell Front Squat

I am going to ruffle a few feathers with this post, but I want to challenge the way you’re currently thinking about your training. Training with machines isn’t bad, but it isn’t the best way. Machines often take up too much space and don’t really develop true strength. Gyms are filled with machines because they are easy to use, are self-limiting, and users do not require guidance.

The other issue with weight machines is that they often used in a seated position, which does not require the user to create core stability. For example, compare a kettlebell goblet squat to a machine leg press—there’s a BIG difference in the number of muscles that are working. The goblet squat requires you to use your core to keep your body in a neutral position. The lower body controls the movement, and the upper body maintains the movement. With the leg press, all of these challenges are removed by being in a seated/fixed position.

Another issue with machines is that they can forcibly stretch a joint beyond its range of motion. For example, if you do not get your arms in the right position in a pec deck machine, you will overextend the shoulder before loading it. Compare this to a traditional push up which is limited to a full range of motion without force.

Compared with machines, the kettlebell is a better tool to build strength, mobility, and aerobic capacity. The kettlebell requires the exerciser to use proper body mechanics in order to gain these benefits. And a kettlebell is just one single piece of equipment which can be stored in one foot of space.

Let’s dive deeper into why you should start using kettlebells and forget machines

Kettlebells Help Create Ballistic Power

The swing is one of the most popular exercises people associate with kettlebells. A kettlebell swing is a ballistic movement that generates a great amount of force. It is important that we train the body to be explosive. The swing movement shares a lot with sprinting mechanics. The quicker and more explosive we are with heavier kettlebells, the more this aspect will carry over to other movements and aspects of life.

https://www.youtube.com/watch?v=FnnpEZG5QU0

Gain True Strength

One of my favorite exercises and tests of true strength is the kettlebell front squat. This exercise requires you to load the body structurally, while moving through a full range of motion. The ankles, knees, hips, and spine are loaded at a higher demand. The core is further challenged to maintain the upper back with weight loaded in front of the body for the complete movement.

https://youtu.be/VTdgZWLW1Yw

Increase Your Range of Motion

The get-up is an amazing exercise that engages the full body, multiple joints, and the core. It develops mobility and strength. This exercise begins on the ground, progresses to standing, then returns to the ground—all while the exerciser holds a load overhead. You must have an adequate range of motion in the ankles, hips, and shoulders to perform this exercise. The progressions leading to the full get-up can act as mobility drills to prep the body for the complete exercise

William Sturgeon Kettlebell Get-up

Increase Your Aerobic Capacity

Have you heard of the dreaded RKC Snatch Test? It’s 100 kettlebell snatches which must be completed in under 5 minutes at a prescribed weight. This can get the heart rate high and cause puddles of sweat. I use single arm swings and snatches to increase my aerobic capacity up and have noticed that it transfers to other areas of my fitness.

https://youtu.be/0LCwk8eFG2s

Don’t rely on machines, become a machine! Begin by working with a kettlebell instructor. You can do more and benefit more while training with just one kettlebell.

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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

The Importance of Single Leg Training

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William Sturgeon, RKC-II Split Squat

We spend a lot of time training our clients with bilateral movements, such as squatting and hinging. These dynamic and explosive movements are done in a stationary position. When we choose exercises for our clients—or for our own training—the exercises should always be purposeful movements applicable to their lifestyle and goals. Whether you coach athletes or the general population, everyone moves unilaterally.

Whenever moving in any plane of motion, we move by stepping with one foot first. We move unilaterally throughout our whole day. Unless we’re stationary for a while, we do not spend much time in a bilateral stance. Knowing that all movement is initiated with one foot, why do we place such an emphasis on bilateral movements when training our clients?

There are many reasons to include unilateral exercises in our training programs. But, one of the main reasons I include single leg training is to allow me to train my clients’ weaknesses. While it is easy to temporarily correct a client out of a knee valgus during a squat with the cue “spread the knees apart,” it doesn’t really fix the problem. By including single leg exercises you can help strengthen your client’s asymmetrical weaknesses—which will also strengthen their bilateral movements.

Another reason I favor unilateral movements, is because they can help rehab and prevent injuries. If you train athletes or the general population, your job is to help them reach their goals—and keep them safe during their training. Another great benefit unilateral exercises offer over bilateral exercises is that they promote even more ankle stability and strength. Strengthening the ankles can reduce the chance of ankle injuries—which often lead to knee and hip pain.

The following are a few of my favorite single leg exercises:

Split Squat (see photo at beginning of post)

  • Start at the bottom of a split squat position.
  • Hold a kettlebell as if you were about to do a goblet squat (place the kettlebell near the collar bone).
  • Push evenly with the foot—through the ball of the foot and the heel to stand.
  • Lock the knee at the top of the movement while squeezing the glutes.
  • Lower yourself down slowly, and do not let the knee bang against the ground.

Lateral Lunge

William Sturgeon RKC-II Lateral Lunge

  • Start by holding the kettlebell in the rack position, or at the chest (the goblet squat position).
  • Take a large step to the side.
  • Bend your knees and push your hips back.
  • Return to the starting position by pushing through the inside of the foot you used to step to the side.

Curtsy Lunge

William Sturgeon RKC-II, Curtsy Lunge

  • Start by holding the kettlebell at the chest (the goblet squat position).
  • Step back and behind your other leg.
  • Slowly lower your hips until the knee lightly touches the ground.
  • Push through the front leg, and return to the starting position.

Weighted Single Leg Glute Bridge

Weighted Single Leg Glute Bridge

  • Begin on your back, and hold a kettlebell at your belt line.
  • Raise one leg off the ground by lifting the knee.
  • Tuck your chin and rib cage down as you press the heel of the other foot into the ground
  • Raise the hips up and squeeze the glutes.
  • Lower yourself down slowly and return to the starting position.

Single Leg Rear Deadlift (RDL)

  • Place both hands on the kettlebell handle.
  • Keep a slight bend in the knee and push your hips back.
  • Keep a straight spine and lower the kettlebell below the knee by bending with the hips.
  • Return to the starting position by pulling your chest and hips up as you stand tall.

Single Leg Deadlift

William Sturgeon, Single Leg Deadlift

  • Begin with the kettlebell on the ground in line with your toes.
  • Bend at one knee and begin to hinge down while pushing your hips towards the wall.
  • Keep your chest up while lowering yourself through the hips.
  • Return to the starting position by standing tall.

Single leg exercises are essential moves to consider in your kettlebell training.

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William Sturgeon, 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

Finish Your Training Session With The Kettlebell Squat Massacre

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Frank Delventhal's Kettlebell squat massacre

A great training session often ends with a crisp finisher to expend any extra energy. At the end of a recent session, my students weren’t very enthusiastic about doing Dan John’s “6 Minute Squat Challenge” (one goblet squat every 30 seconds and staying in the lower position during the break). I like Dan John’s finisher, but my students wanted something with more variety. One student commented that they’d “rather have something nice, like a mixed grill plate.” That inspired me to name their finisher “Katrins Grillteller.” (Grillteller is the German word for mixed grill plate.) When I asked them if they wanted to do the squat challenge or the “Grillteller,” the decided to choose the “Grillteller” since they didn’t know what it would be. Afterwards, they renamed it the Kettlebell Squat Massacre.

Requirements:

All participants should be proficient in the following squat variants: double kettlebell front squat, single kettlebell front squat and the goblet squat. Be sure to review the correct form for each move and ensure that everyone is safe to complete this intense workout finisher.

Directions:

Have everyone form a large circle. Since most people will accidentally decrease the size of the circle during this finisher, mark the boundaries of the circle with small items.

Each person should choose a kettlebell that they can squat with for many reps. When performing the finisher, everyone squats at the same time—down and up when the trainer instructs them to do so. When everyone is standing again while keeping their kettlebell in the rack position, they march to their next spot on the circle. When everyone is in place, everyone squats together again. If someone’s kettlebell gets too heavy, they should quickly get a lighter kettlebell and rejoin the group.

For groups of less than four people, it’s best to do two rounds, otherwise one round is often enough. Each squat should be held in the bottom position for at least one full breath. Of course longer is always more “efficient.” Staying in the bottom position of the squat for a longer duration is the first way to make the finisher more difficult.

Procedure:

Everyone squats and stands at the same time. When everyone is standing with their kettlebells held in the rack position, it’s time to move forward again. This finisher is not a race, so there is no reason to rush the movements . Be sure to remember where you started on the circle, so you know when one round is complete. If the group is struggling to stay synchronized, be sure that you are giving clear instructions so that everyone can follow your commands.

As a trainer, I like to join in with this finisher. Normally I only lead the training and do not train myself. But I have found that if a coach joins this grind, then everyone seems to be more motivated. If you are the trainer, be fair to your students and pick an appropriately heavy kettlebell. Show that you can do what you expect from your students. “Shared pain is half of the pain.” The goal is for everyone to safely reach their limits and still finish.

Kettlebell Squat Variations

Double Kettlebell Front Squat

Frank Delventhal Double Kettlebell Front Squat

In larger classes it’s not always possible for everyone to have two kettlebells, but this is a great variation when there are not too many people in the group. Fewer people also means that there will be fewer stations on the circle for this difficult squat variation.

Single Kettlebell Front Squat (Left Side)

Frank Delventhal Single Kettlebell Front Squat

Pay attention to the time spent in the squat. At first, participants can stay in the squat longer when they’re “fresh.”

Single Kettlebell Front Squat (Right Side)

As above. Adjust the time spent in the squat, so that all can still hold a correct position.

Goblet Squat

Frank Delventhal Kettlebell Goblet Squat

Since the lower position of the goblet squat is relatively easy to maintain (and also a good mobility exercise in itself), aim to stay longer in the squat. So that “nobody gets bored”, while holding the squat, I recommend trying a few “kettlebell curls” since the elbows are already on the inside of the thighs. When leading the finisher, I will do the following reps: 1, 2, 3, 3, 2, 1. Don’t overdo it. And if you can do more than three curls, the kettlebell you’ve chosen is too light for the squats!

Crawling

The kettlebells are placed inside in a circle, then everyone gets on all fours and crawl once around the circle. Knees do not touch the ground, and keep the torso parallel to the ground. Imagine that you’re a moving coffee table

(Evil) Cardio Variation

Replace each kettlebell front squat round with kettlebell thrusters.

Frank Delventhal Double Kettlebell Thrusters

For an cardio intensive version of this finisher for very fit participants, try double or single kettlebell thrusters instead of squats. To perform this movement, squat down with the kettlebell, then use the explosive power of your squat to continue through your arms, pressing the kettlebell overhead. Since the kettlebell is already in motion from the power of the squat, you can lift heavier weights overhead than with a strict military press.

After the kettlebells are thrusted overhead, lower the kettlebells back to the rack position under control, then walk to the next circle position. For an even more difficult variation, keep the kettlebells overhead (“waiter’s walk”) and walk to the next point before bringing the kettlebells down to the rack position. This challenging variation is a good way to strengthen the shoulders and the top position of the lockout.

For groups with mixed fitness levels, advanced students can opt to do the thruster variation. If it becomes too difficult, the student can just switch back to front squats and walking with the kettlebells in the rack position. Be safe and use common sense.

The Unspeakably Evil Variation:

If you do the double thruster variation, add left and right single kettlebell thrusters before doing a round with regular double kettlebell front squats. (This variation is a good way to see how stupid tough you are.)

Adjustments for making the difficulty easier or harder:

  • If your kettlebell becomes too heavy to maintain good form, get a lighter kettlebell and rejoin the group.
  • For a more difficult finisher, do more rounds for each squat variations
  • Adjust the time spent in the bottom of the squat position
  • Adjust the time spent in the rack position before squatting down
  • A larger circle is more difficult, a smaller circle can be easier
  • Replace front squat variations with thrusters (let the kettlebells sink back into the rack position and then continue)
    • To increase difficulty when doing thrusters, leave the kettlebells overhead while moving to the next spot on the circle
  • Do goblet squats with or without “kettlebell curls” at the bottom of the squat
  • For masochists, plan to do thrusters before double kettlebell front squats

 

Video Example (In German)

Conclusion

This is a “delicious” finisher that can be customized and made to be challenging for anyone. Even though it may sound complicated, it is in fact quite simple:

Everyone gets kettlebells and stands in a circle. They squat together, then move to the next position on the circle. When you reach the point on the circle where you started, switch down to an easier squat variation. The last round is crawling. Enjoy your “meal” and let me know how you liked it!

The original article published in German: https://hamburg-kettlebell-club.de/kettlebell-blog/144-katrins-grillteller-aka-kettlebell-squat-massaker.html

 

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Frank Delventhal, RKC2, PCC, 1 Dan Aikido, performing strongman. Visit his website: https://hamburg-kettlebell-club.de/

How to Replace Expensive Equipment With Kettlebells Part 2

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In How to Replace Expensive Equipment With Kettlebells Part 1, I showed you how to make your own sleds with just a tow strap, belt and kettlebells. I also included a bunch of different exercises and workouts you can do on your own or with your clients.

I am always looking to add new tools to my boot camp and kettlebell classes, without spending a fortune.

I love coming up with creative ways to make my own equipment. If you want to add some new tools to your workouts or your gym but are on a budget, then this blog is for you.

Last year I purchased an Earthquake bar for my other gym, The Tallahassee Strength Club. It was expensive but I knew my members would love it. I spent well over $200. Online you will find prices from $269 up to over $300.

On one of my visits with my physical therapist, he showed me how he uses the bar to rehab his client’s shoulder injuries. The instability of the bar (while doing simple bench presses and shoulder presses) works and strengthens all of the stabilizer muscles in the shoulder. I couldn’t believe how challenging this was–and I was using very light weights.

After I balked at the price, he showed me a rod he got at Lowes. I can’t remember exactly what it was but either a steel fence post or a strong metal closet rod. I did the same exercises with the rod and didn’t notice much of a difference between it and the expensive Earthquake bar. He gave me the fence post to use at my gym.

My trainers and I played around with the bar using kettlebells attached to the ends with small jump stretch bands

We started with simple overhead holds. It was unbelievably challenging. Every muscle in my body had to work to keep the bar stable. We got a little more daring, which is common when we get together. We did overhead squats, deadlifts, single leg deadlifts, overhead walking, bench press and of course, I had to try a get-up.

You can modify the exercises with the placement of the kettlebells and the length of the band. The closer the weight is to the center of the bar, the more stable it will be. The band length can be shortened to make it easier or long, to make it much more challenging.

It’s an amazing, challenging tool and super simple to set up. You’ll need a fence post top. For a more challenging workout, get a pvc pipe.

You can get a fence post top at Lowes for less than $12
A piece of PVC pipe is even cheaper for around $10.00
Jump Stretch mini bands on Amazon start at $7.95

You can also use rope or chain to hook your kettlebells to the bar. Go way lighter than you think you would because these are no joke.

Give these a try and let me know what you think in the comments below.

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Senior RKC, Laurel Blackburn owns Boot Camp Fitness and Training and Tallahassee Kettlebells.  Look for Laurel at www.bootcampstogo.com or www.tallahasseekettlebells.com.

In her early fifties, Laurel is out to prove that age is just a number. Her goal is to motivate and inspire people everywhere, both young and old that strength, flexibility and mobility can get better with age. Follow her adventures on her blog: www.SuperStrongNana.com.

Is Certification Worth It?

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Master RKC Michael Krivka Kettlebell Swing

Education, training, and certification are expensive propositions. Training certifications can last several days and cost well into thousands of dollars—even before adding in the cost of time away from your business and family, transportation to and from the certification, hotels and other extraneous expenses. So, if you are going to invest your hard earned cash in a certification, it sure as heck needs to be worth it and then some! I’m not talking about making back your initial investment, but making back the costs several times over. With those parameters in mind, it makes sense to think twice about seeking additional certifications.

Which Certification Should I Attend?

How do you sift through all of the certifications out there to find ones that you can: a) afford to attend, b) allow you to make back your initial investment several times over, and c) provide you with information that will benefit your athletes today and tomorrow?

Consider these items before attending:

  • Location
  • Instructor
  • Certifying organization
  • Credential status
  • Content
  • Can you use the techniques, tips, correctives, regressions and progressions?
  • Does the certification fit the abilities and goals of your client demographic?
  • Can you immediately apply what you’ve learned at the certification to your current clients?
  • Does the certification provide actionable content or is it too specialized, obscure or advanced for your current (or projected) clients?

While all of these criteria are important to consider—and should play a role in the decision making process—what is the most important thing to consider? Far and above all of these considerations should be the contents of the course and how it applies to your clients.

A good certification will provide you with eighty to one hundred percent actionable material. That’s a pretty high percentage, but it also shows that the certification is dialed in and not just hours of “fluff” or useless content. It also shows the maturity of the content, the instructor and the organization behind it. An ideal certification workshop will have little or no wasted time, and the majority of the time will be spent on training and hands-on work to reinforce the principles and techniques taught.

A poor certification will provide you with very little actionable material; less than fifty percent actionable and a high percentage of theory, conjecture and anecdotes. These certifications are “personality-driven” and are usually nothing more than a handful of tips. The remaining time is often spent listening to stories and fluff to fill in the time.

Along with the RKC and PCC, two examples of excellent one-day certifications which provide near one hundred percent actionable material are the HKC (Hardstyle Kettlebell Certification) and the SCC (Strength Calisthenics Certification). Both of these certifications are tremendously powerful and provide attendees with a high percentage of actionable material that they can immediately apply to their current (and future) clients.

Focus on the HKC

The HKC focuses on a very precise number of core techniques; the kettlebell swing, the kettlebell goblet squat and the get-up. These three techniques are individually very powerful, but together are game-changers for athletes of all levels and clients of any caliber.

The kettlebell swing is the foundational ballistic of Hardstyle kettlebell training. It is the base that all ballistic techniques are built upon. Errors and bad habits with the swing will be transferred to all of the other ballistics, so it is imperative that the swing is base lined and solid. The swing has tremendous carryover to athletics and is an amazing conditioning tool. The swing trains and teaches the athlete how to add explosiveness to movement. It “fills in the blanks” of any client’s strength and conditioning program.

Michael Krivka goblet squatThe goblet squat is the foundational grind in Hardstyle kettlebell training. Squatting, while a basic human movement pattern, has become a difficult competency for most people of ANY age. Training with weight machines and avoiding the movement altogether has only exasperated the problem. The goblet squat will help restore lost functionality in those who currently don’t squat and will create a new baseline for those who are currently training with squats.

The get-up is neither a ballistic nor a grind, but rests solidly in the realm of functional movement patterns that set the foundation for excellent movement and mobility. The get-up is unique in that it establishes linkages across the entire body. It trains the athlete to establish positional and transitional strength from the ground to standing, and develops exceptional mobility and range of motion in the hips and shoulders.

In addition to the swing, goblet squat and get-up there are several other techniques that are introduced at the HKC. These techniques reinforce loading and unloading principles, mobility issues, and bracing. In particular, the deadlift, the RKC plank and the “naked” get-up are taught and examined so that the trainer has an even greater understanding of the three primary kettlebell techniques.

Focus on the SCC

Like the HKC, the SCC focuses on a very specific group of techniques: push-ups, pull-ups, squats, inversions, leg raises and bridges. Even though these techniques are well known—at least superficially—they are infrequently fully explored or understood. At the SCC, these seemingly simple techniques are taught, examined and developed in such a way that a trainer can apply them to any training situation with any client. Key elements of the SCC provide trainers and instructors with the knowledge, tools, and cues to help even the most de-conditioned clients begin their calisthenics journey. Likewise these same elements can be used to continually progress the same basic exercises to elite levels. Body awareness, muscular tension, and coordination are common threads throughout all the drills taught and coached at the SCC.

SCC Austin Group Photo 2017

Push-ups: While nearly everyone has performed a movement called or presented as a push-up, few have really been taught how to do the push-up in a way that will safely and effectively build usable strength. The SCC teaches participants how to coach this powerhouse movement from the ground up. Far from just being an “upper body” exercise, participants are shown how a properly performed push-up engages the whole body.

Pull-ups: The SCC brings this challenging-to-general-populations exercise down to earth. Get your clients of any level started towards this empowering strength and confidence-builder. Even if a client is very de-conditioned, they can still get on the pull-up bar to begin the powerful lead-up drills taught at the SCC.

Squats: As in the HKC, the essential human movement–the squat–is taught in great detail and is regressed and progressed for nearly anyone who walks through the door to train with you. Desk jobs and sedentary lifestyles have robbed many people of their human birthright to squat. The SCC can teach a trainer how to get their clients past bad habits and movement difficulties over time. Basic bodyweight squats have the potential to improve your clients’ quality of life, strength, and injury resistance.

Inversions: Let’s face it, many of our clients will be very uncomfortable getting “upside down”. The SCC teaches several important steps to ease our clients into these healthy, fun, and empowering positions. Crucial cues even experienced trainers may not know will be introduced for headstands and handstands along with gentle alternatives for clients who may not yet be ready.

Leg raises: the leg raise family both on the ground and from the bar are taught at the SCC in great detail. While all the movements taught at the SCC engage the midsection (aka the core or the abs), the leg raises really focus on the area. Desk-bound and sedentary clients often find great relief after conquering the first few steps of the leg raise series. Building a strong midsection—and giving your client the “ab focus” they want (which helps keep them coming back) has so much more benefits beyond an aesthetically pleasing six-pack.

Bridges: While the full bridge is taught, the real gold with the bridge series lies in the earlier steps. Instead of breezing past these powerful mobility and strength enhancers, the SCC teaches the details of these steps. How many of your clients have tight hip flexors and forgotten glutes? The bridge series can be a surprising secret weapon. The very first step is a game changer!

Programming principles and creative modifications are taught for all of the movements in the SCC. Likewise the manual includes sample workouts which will no doubt give you many ideas for creating group and individual programs. When you go back to the gym on Monday to lead your clients or groups, you can bring a new plan of attack.

Adrienne Harvey Senior PCC, RKC-II Push-Up

Summary

At the beginning of this post it was stated that you should be evaluating a certification by looking for one that provides a high percentage of the material being actionable and applicable to your clients. If you look carefully at the content of the HKC and SCC you will see that fully one hundred percent of the material will benefit your clients. This includes clients who previously have experience training with weights or were competitive athletes in the past. It also includes clients who have never had any training, or enough time has passed, that the training is in the distant past and all the skills need to be dusted off and reintroduced. All of techniques can be scaled or modified to meet the needs of your clients, by either making them easier or more difficult, and all contribute to their overall athleticism, mobility and movement. In addition, most of the techniques can be modified or scaled to help work around common injuries/complaints i.e., back pain, knee pain, shoulder pain, etc.

Before you decide to spend your time and money on any certification be sure to take some time to evaluate what actionable and applicable skills you are walking away with. Are you going to get skills and understanding that you can use daily with your clients? Bottom line: look for certifications that will allow you to help all of your clients (in a number of areas) as well as give you skills that will help enhance your reputation and increase your income.

Join Master RKC Michael Krivka and Senior PCC, RKC-II Adrienne Harvey at the upcoming SCC/HKC workshop in Gaithersburg, MD February 2018, or look for an SCC/HKC combination workshop weekend in your area.

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Michael A. Krivka, Sr. – Master RKC: Michael A. Krivka, Sr. is a Washington, DC native who has been involved in Kettlebell training for over a decade and is currently a Master RKC and member of the RKC Board of Advisors and the RKC Leadership Team under Dragon Door (where he has been listed as one of the top reviewed RKC’s in the world for the last five years). He is also the author of a bestselling eBook entitled “Code Name: Indestructible” and is in the process of finishing up several other eBooks on Kettlebells, body weight, and the integration of other tools into an effective strength and conditioning program. Mike has traveled extensively throughout the United States teaching Russian Kettlebells to military (USMC, USN, USA and USAF) and law enforcement personnel (FBI, DEA, USSS and CIA)… read more here.

Adrienne Harvey, Senior PCC Instructor, RKC-II, CK-FMS, has been RKC Certified since 2010, and RKC Level 2 certified since 2011. Kettlebell and bodyweight training have been crucial in Adrienne’s personal quest for fitness.  A core member of the PCC team, Adrienne loves sharing her knowledge with small groups and individuals. She also loves to develop recipes and workout programs to further support performance, body composition, and of course—FUN. Go to http://www.giryagirl.com for more information about Adrienne.

The Fitness Program of the Future—Now!

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Kirk Adams, RKC Get-Up

I’ve been in the fitness industry for almost 18 years. Most of that time has been spent looking for answers to age old questions:

  • How can I best help my clients reach their goals?
  • How can I get my clients to workout more consistently?
  • What are the best tools and exercises to get them the most effective results?

There are many sources for answers—and many great systems producing outstanding results. About eight months ago, I was fortunate to join the Dragon Door family when I passed the RKC Level 1. It was an amazing weekend filled with learning, challenges and camaraderie. Since then, I have taken RKC Level 2 and have been fortunate to assist with an HKC and RKC Level 1. While these experiences have taught me many things, the most important is that what Dragon Door has to offer—specifically in the RKC and PCC—is exactly what people and the fitness industry need!

To get the most out of a fitness program, make progress and reach goals, it is important for people to work out as consistently as possible. Just the thought of having to travel to a gym before or after work—then spend an hour or more fighting over equipment—is enough to keep even the most dedicated person from sticking with a fitness program.

Kirk Adams, RKC Push-Up

An ideal fitness program—the fitness program of the future—would be short, portable, and use minimal equipment. Kettlebells and bodyweight training check all three of those boxes. Get-ups, swings, and complexes like cleans and presses offer so much “bang for your buck” that you can get a great workout without committing much time at all.

With a few kettlebells and maybe a pull-up bar, you can create a workout program with almost endless variety and challenge. These exercises are also extremely portable. Whether you’re at home, the office, or on the road, it’s easy to get in your workout—and there’s less room for excuses.

Kettlebell and bodyweight training reinforce several of the most positive aspects of the fitness industry. Most people would benefit from mastering and strengthening basic movement patterns with exercises that focus on improving their ability to squat down, lift, push, pull, and carry weight. This more functional approach can help people easily accomplish daily tasks and with less pain.

Kirk Adams, RKC Goblet SquatIt’s important for a successful training system to be appropriately challenging for everyone—no matter where they are on their fitness journey. Some of the best elements of both the RKC and PCC Workshops are the built in progressions and regressions for each exercise. Whether it’s someone’s first day of training or they’re an elite level athlete, these systems have safe exercises and workouts which will challenge someone to improve. This is an excellent way to bring more people into a fitness lifestyle and encourage them to continue training for a lifetime.

Training consistently and reaching your fitness goals is always harder when you go it alone. Having a community by your side with standards that hold you accountable help increase your chances for success. Dragon Door has built that community through its courses, books, and instructors. A community gives people somewhere to turn to when they have questions or need support along their journey. Dragon Door has also set standards for basic and exceptional levels of fitness based on gender, age and weight. These standards are excellent training goals. These goals and community accountability can help everyone stay consistent with their training even when personal motivation drops.

The most successful fitness programs have a few things in common: consistent workouts which can be done any time, anywhere and exercises that improve our ability to move well and get stronger no matter our current fitness level. But, people also need a community for support and standards that motivate. That’s why I’m excited to be part of the Dragon Door family. They’ve provided me with the knowledge and tools to help myself and my clients be better tomorrow than we are today!

 

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Kirk Adams, MS, RKC is the Head Performance Coach at Golf & Body NYC

How to Replace Expensive Equipment with Kettlebells

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Laurel Blackburn and Adrienne Harvey Diy Fitness

I started my boot camp business in 2005 on a little patch of grass in front of a gymnastics gym. I didn’t have much money and spent what little I had on a few bands. Our workouts were mostly bodyweight with a few exercises done on the picnic table in front of the gym.

I had to be creative and think outside of the box. Before the TRX came out, I was already doing many of the exercises with beach towels wrapped around trees. I also bought PVC pipes and filled them with sand to use for presses, squats and deadlifts.

As my business grew, I spent almost all of my money on purchasing more equipment. I bought some kettlebells, I picked up logs on the street, and used whatever else I could find as exercise equipment.

Slowly as I earned more money, I bought more equipment. Once we moved from the patch of grass into an 800sqft space, I bought a few more kettlebells, some medicine balls, and I had a friend build a pull up bar.

After a year, we outgrew that space and I moved to a 2,100sqft building—then we moved up to my current 5,000sqft location. Now, I was able to buy a lot of equipment and I spent a fortune on stocking my gym. Every cent I made went back into the gym as I bought more equipment.

As a fitness professional and gym owner, I constantly receive tons of catalogs in the mail full of equipment to buy. I started looking at how I could use what I had to replicate new exercises but at a fraction of the cost. Soon, I became a regular at Home Depot and Lowes!

I found that I could replace everything from sleds to the popular earthquake bars dirt cheap.

A couple of months ago, I went to Orlando and met up with Adrienne Harvey. I packed my car with name brand portable sleds, my earthquake bar, kettlebells and my homemade equipment.

Adrienne and I filmed exercises using my expensive equipment and then filmed the same exercises with better options using my homemade equipment and kettlebells.

I wanted to show gym owners and exercise enthusiasts how they can get creative on the cheap by using kettlebells and a few items from a hardware store.

Here is what I used to make the equipment I used for part 1 of this series.

For sleds:

Lowes SmartStraps 2-in x 20-ft Tie Down ($19.98)

Watch the video, go to the hardware store, grab some kettlebells and get creative.

I’d love to hear how you’ve improvised, created new exercises and workouts with your kettlebells.

Stay tuned for part 2. I will show you how to make your own earthquake bars at 1/8th of the cost.

 

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Senior RKC, Laurel Blackburn owns Boot Camp Fitness and Training and Tallahassee Kettlebells.  Look for Laurel at www.bootcampstogo.com or www.tallahasseekettlebells.com.

In her early fifties, Laurel is out to prove that age is just a number. Her goal is to motivate and inspire people everywhere, both young and old that strength, flexibility and mobility can get better with age. Follow her adventures on her blog: www.SuperStrongNana.com.

Why I Like Hardstyle Kettlebell Training

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Florian Kiendl RKC Kettlebell Pistol

Whenever I use the phrase “Hardstyle kettlebell”, I find it funny that it is very descriptive if you know the style of training, but at the same time it’s very confusing for someone new to kettlebell training.

An outsider might infer that Hardstyle is a very harsh and intense style of kettlebell training. But, this is not the case. Obviously, any kettlebell work is relatively intense—and the only limit to that intensity is your own physical ability. But, that’s not the point of Hardstyle.

Hardstyle doesn’t defined how hard we train, instead it describes how hard we move. How hard a given workout seems will depend on the volume (total reps), density (time) and intensity (weight or variation) you choose. On the other hand, how hard you execute every single movement does not describe the overall intensity of your training session. A single Hardstyle swing feels more intense than its competition style counterpart, but that still does not depict the whole training session. In the Hardstyle community, we frequently joke about “being lazy” since we do fewer reps harder instead of more reps with lower intensity.

There Are No Hardstyle Kettlebell Competitions…

With Hardstyle technique, it is difficult to compare one athlete with another. For example, performing 100 true Hardstyle swings is a challenging workout, while doing the same number of 90% less than Hardstyle swings will feel much easier. An athlete using competition style technique might choose the same 100 swings as warm-up because his movements are intended to conserve energy.

Even in our well known and feared RKC snatch test, we do not ask for 100 true Hardstyle reps. This is not because it’s nearly impossible to work at the required pace with 100 % pure Hardstyle technique, but because it takes a very experienced referee to see the difference between 90 % snatches and 100 % snatches. The test is still hard enough—believe me. You can’t “win” the snatch test, it’s pass or fail only.

Florian Kiendl RKC Kettlebell Windmill

Why I Like Hardstyle Kettlebell Training

As Max Shank regularly says, “We are all unique little snowflakes and therefore everyone is different.” Some people can work with the same three exercises for years and make incredible progress, while others need to switch their program every four weeks to stay on track. Some people will need a clearly defined goal to work towards, while others work like mules day in and day out. Competitions can be a strong motivation for training, but that same motivation can come at a high price. Whenever you compare yourself with others (who naturally may be younger, bigger, faster, etc.) you will need to overcome your own limitations to defeat them. It is one thing to move past your limits through dedicated training as opposed to working past them by sheer will, or guts to win a competition. It all gets easier with practice, but you must pay your dues. Considering that most elite athletes quit competing before age thirty, the physical price must be high.

Florian Kiendl RKC Kettlebell CleanIn my opinion, it is wiser to train in a way that gradually builds you up over time. Work for your health while prepare yourself for whatever might come.

Are You Against All Competitions?

No. If you are motivated by competition, then you should definitely make that personality trait work for you. And even if you don’t like competing, it is still a good idea to try it now and then to gain a better understanding of your strengths and weaknesses. But don’t compete in your training. Hardstyle kettlebell training can provide you with the physical and mental fortitude to succeed in almost any athletic discipline. Use it to prepare yourself for competing in your chosen sport. Obviously, you will also need to train the skills of your sport, but be careful not to mix skill training and physical preparedness. To improve your skills, you should always try to train when you are relatively fresh. When physical preparedness is the goal, you will need more load to force your body to adapt.

Have fun, train safely, and compete wisely!

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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. 

Getting Strong Fast: Four Effective Overhead Kettlebell Exercises

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Sebastian Muller Overhead 40kg kettlebell press

Kettlebell exercises are much more common in fitness these days because of the RKC, CrossFit, strongman and functional training. But, only truly strong athletes will be able to lift heavy kettlebells overhead without risking injury.

When I began my training a few years ago, I hated it. No matter where I looked, everybody was stronger than me—at least that’s what I thought when I saw what others were lifting. But, the further I went down the path of strength training, I discovered a real secret. I learned why—after months of training—I still lifted lighter weights than the other guys (and girls).

The difference was that I pressed the weights with very strict form. I would clean a kettlebell and then press it until my arm was straight overhead. While this is an extremely effective way to train your body, it is not really useful for lifting very heavy weights.

If you want to move big kettlebells, you have to be creative. You’ll need to look for effective exercises and movements that allow you to use more of your muscles. This post will outline the four best exercises I’ve found for this purpose.

1. The Get-Up

Turkish wrestlers and aspiring athletes who trained with them used this exercise to prepare for the hard and demanding sport-specific wrestling training. If an athlete couldn’t “get up” with at least half of his body weight, he wasn’t allowed to participate in wrestling training. Being able to lift a lot of weight is just one advantage of the get-up. Your body will learn to work as a unit, and every muscle is involved with this movement. When I first did the get-up with a kettlebell, I chose the same weight I was using for strict presses. After a few weeks, I increased that weight by 100%.

Since one arm is holding the weight straight overhead during the entire get-up exercise, it strengthens and stabilizes your shoulder muscles. When you’re able to do the movement correctly and smoothly, then the goal of using half your body weight is absolutely realistic.

Sebastian Muller 40kg Get-Up

Performing the Get-Up

  • Start on your back, lying on the ground.
  • Safely pick up the weight, and extend your arm to press the weight overhead.
  • Push with your supporting leg to the side and roll up on your elbow.
  • Sit up straight.
  • Bring the knee of the extended leg under your hip.
  • Be sure your upper body is upright, and rotate it straight forward.
  • Stand up into a shoulder-width stance.

2. Bent Press (Advanced)

Old time strongmen and athletes of the 19th century did tremendous feats of strength with this exercise. You don’t see it very much these days, despite its many advantages. (The bent press is a very advanced exercise and should only be attempted when the kettlebell lifter is ready. Find an RKC-II instructor near you for help and coaching with this movement.)

But, if it is safe and appropriate for the trainee, the carryover from the bent press to other movements is gigantic. It also enormously improves hip and thoracic spine mobility. Another special thing about the bent press is that it has no “perfect form”. Everyone does it a bit differently. Although the process is always the same, there are three options: hip dominant (similar to the windmill), thigh dominant (closer to a squatting pattern), or a version that incorporates both movement patterns.

Sebastian Muller Bent Press 40kg

Performing the Bent Press:

  • Bring the weight up to the chest safely (the “rack position”).
  • Position your arm onto your big back muscles and let it remain there.
  • “Sit” under the weight by opening or hinging the hip and rotating the upper body until the arm holding the kettlebell is completely straight.
  • Straighten the hip and legs to return to the standing position.

3. Push Press

The push press bears the most resemblance to the strict press. But with the push-press, the upper body muscles only start to work when the kettlebell is already on its way up. The force of the push press comes from the legs and the hips. A small knee dip followed by an explosive hip extension transfers the force to propel the kettlebell overhead.

Sebastian Muller Push Press Bump with 40kg kettlebell

Performing the Push Press:

  • Bring the weight up to the chest safely (the “rack position”).
  • Hinge the hips and bend your knees slightly (about one quarter of a squat).
  • Explosively extend legs and hips (“bump” see the photo above).
  • Straighten the arm. After the bump, the handle of the kettlebell should be at about the height of your forehead, before you straighten the arm.

4. Jerk

The jerk is an exercise to bring up the most weight overhead with two kettlebells. It takes the upper body muscles responsible for the press almost completely out of the game. Everything in the jerk is similar to the push press up until the bump. When the kettlebells are forehead height, you have to do another dip with the knees and hips—and simultaneously extend both arms.

This exercise is super complex, but also allows you to use a lot of weight.

Performing the Jerk

  • Safely clean the kettlebells up to the chest (the “rack position”).
  • Hinge the hips and slightly bend your knees (about one quarter of a squat).
  • Explosively extend your legs and hips (“bump”).
  • Bend your knees and hinge your hips again when the kettlebell reaches your forehead. Simultaneously extend your arm.
  • Extend your legs and hips to stand up straight with the weight overhead.

Prerequisite Requirements for Safely Lifting Heavy Kettlebells Overhead:

Before you try these exercises, there are prerequisite requirements for lifting heavy kettlebells overhead—which include a certain level of mobility and stability to prevent overtraining or injury.

Sebastian Muller Overhead Reach Test

Test your overhead lockout position:

  • Stand with your back facing a wall with your heels about 5cm (about 2 inches) from the wall.
  • Your buttocks, upper back, shoulders and back of your head are touching the wall.
  • Hinge the hip so that you ‘’pinch’’ your hand to the wall. The pressure on the hand should be there during the entire exercise.
  • Put your other hand straight up overhead.

When the wrist of your fully extended arm touches the wall while your back remains stable, you will have fulfilled the mobility requirements. If you’ve run into trouble here, first work on your thoracic spine mobility and shoulder joints. To safely lift heavy kettlebells overhead, you will also need stable shoulder joints and a strong core musculature. You should have also mastered the basic kettlebell movements: swing, get-up, clean, press, squat, snatch.

The get-up is the best exercise to prepare your shoulders for heavy weights. When you master the get up, you will build a strong foundation for lifting heavy kettlebells. You can even increase the effectiveness of the exercise by adding overhead walks to your get-up sessions. For example, walk with the kettlebell overhead every time you are in the standing position of the get-up.

When a get-up with half your bodyweight is no problem for you anymore, and you are safe in the kettlebell basics, you are ready for the bent press, push press and jerk.

When Training with Heavy Kettlebells, Movement Quality is Essential

The movement patterns of the get-up, bent press, push press and jerk are complex. Many joints and big muscle groups have to work together perfectly. Before you can load these movement patterns with heavy kettlebells, you should master the movements. You simply can’t afford to stop and think about what you have to do next while you are holding a heavy kettlebell. The best way to avoid mistakes is to do everything correctly from the start. Be a professional and learn the exercises from a qualified coach.

Sebastian Muller Rack Position 40kg

How to Use These Exercises:

The movements we’ve discussed in this blog post can be divided into two categories: skill and power. Skill and power exercises belong at the beginning of your training routine. They require high focus, and we want to lift heavy kettlebells with these exercises. It’s a bad idea to tackle this combination while fatigued.

The get-up and bent press are in the skill category. They are complex movements that involve many muscle groups and joints. They are also performed slowly and under high tension. After warming up, do perfect repetitions in turns, always starting with your less strong side. One to a maximum of five sets will do a fine job. After ten total repetitions (five for each side), move on to other exercises.

The push press and jerk are power exercises. While these movement patterns are less complex, you need a lot of explosiveness and power. After warming up, do perfect repetitions in turns, always starting with your less strong side. One to a maximum of five sets will do a fine job. After ten total repetitions (five for each side), move on to other exercises.

Important Rules:

  • Be sure to fulfill the stability and mobility requirements for the overhead movements before attempting them—especially with heavy kettlebells.
  • Master the basics!
  • Learn all of the described movements from a qualified coach.
  • Always practice while fresh, with high focus. Aim to improve a little at every training session.

If you follow these rules, you will surely draw the admiration of others and have the best workouts of your life. Now that you know four exercises for lifting heavy kettlebells, go and lift your training skills to the next level.

 

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Sebastian Müller, RKC Team Leader, and PCC Instructor is a personal trainer in Erfurt (Germany) and teaches seminars all over Germany. After 16 years of training he founded the first kettlebell studio in his federal state. He is the head coach of KRABA Erfurt (“Strength and Movement Academy”) and a passionate blogger. His focus lies on what he enjoys the most: to inspire people for simple training and making it an important part of their lives!  Translation by Martin Breternitz HKC, KRABA Erfurt

Does the Snatch Test Really Matter?

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Every RKC instructor has gone through the rigorous snatch test. This is five minutes of full effort—snatching a kettlebell for 100 repetitions. Ask anyone who has done it and they will tell you the joys of the test. Many RKC candidates are nervous and frightened when it comes to the snatch test. They end up putting so much effort and stress about test that they miss the big picture of what the weekend is really about—learning.

William Sturgeon Kettlebell SnatchesThe RKC is known as the School of Strength because we educate candidates on how to teach strength to others. As we all know the title of RKC instructor is not given, it’s earned. One of the requirements is the snatch test and it’s part of the right of passage to earn your title as an RKC instructor. But, I want to bring this to everyone’s attention: your ability to safely instruct kettlebell training is not related to how fast you finish your snatch test.

The biggest test that many people underestimate and under-prepare for is the coaching aspect of the certification. I can say that I fell into this when I first got certified. I put so much effort in preparing for the snatch test that I didn’t want to focus on anything else. I passed my RKC that weekend, but I wish I would have put more effort and focus on the coaching part of the weekend. As candidates, you are surrounded by other fitness professionals with years of experience—many people also undervalue this aspect of the weekend. Taking in all the cues and corrections the instructors have to offer is so important for growth as teacher of strength.

One year after my certification, I was able to attend another RKC as a volunteer. The candidate coached me though the swing and the plank. And while he used good cues and good progressions, he ultimately did not pass the snatch test. But, he wasn’t bothered by that, his focus was on passing the other two tests—the coaching test and the technique test. This was a good candidate who had his priorities straight. A year later I was able to assist at an RKC Workshop, and this was my opportunity to share with the candidates the importance of coaching. I assured them that the focus for the weekend was to learn how to teach and perform proper kettlebell technique, not to finish the five minute snatch test in four minutes. Knowing how to properly progress and regress a client means you are competent in coaching while keeping your clients safe.

William Sturgeon Get-Ups

Safety is our number one goal when we working with clients. Making sure that you put a bigger focus on the learning aspect of the weekend will lead you to a successful career in coaching. The RKC is more than just a certification, it’s a system that has principles that apply to all areas of fitness. If you place priority on passing your snatch test and not your ability to coach, you are doing yourself a disservice. Focus on reading your manual and taking notes, I have had the opportunity to assist at an RKC and an HKC, both times I advised the candidates to grab their manuals and write notes. The master instructors have been teaching for years, they will often give cues or corrections that are no in the manual that will be beneficial to remember, so make sure to take notes.

Passing your certification comes with three big tests, your ability to perform the exercises with proper technique, your ability to coach, and your snatch test. This should be the order of importance when you are preparing for your RKC. You will become a teacher of strength, and will show your clients what you learned with proper coaching. Take time to understand that the snatch test is not the most important part of becoming an RKC instructor.

Here are some of my favorite coaching cues to correct the swing:

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William Sturgeon, 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