RKC

How To Burn Fat With Kettlebell Swings

January 27, 2021 By Ryan Jankowitz Leave a Comment

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Stay Strong and Safe,
Ryan Jankowitz, RKC II

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

Workshops in the time of the pandemic: What to expect at the RKC right now

October 18, 2020 By Jason Kapnick Leave a Comment

This year has been…a bit strange for the fitness industry. In the nearly seven months since we closed our gyms to “flatten the curve,” both society and the fitness industry has been turned upside down. Many of us have closed our businesses, had the heartbreaking experience of laying off staff, and seen years of hard work disappear overnight.

Of course, these hardships pale in comparison to those who have lost loved ones and fallen ill to the virus. Indeed, the devastation of covid has affected us in so many ways.

But today, I am here to offer you hope. Hope that we can return to our livelihoods, and hope that we as fitness professionals can go back to doing what we have devoted our lives to: helping our communities to be healthier, fitter, and live better lives. Our role as fit pros is more important than ever—this crisis is ultimately a crisis of health, and our constituency needs us now more than ever. It is time to get off the sidelines and show up as leaders for our people.

Why am I so hopeful? Well, we just wrapped up an amazing RKC this weekend. It was the first RKC I have taught since the onslaught of covid, and I was very unsure of what to expect. Would I be able to lecture and demonstrate kettlebell technique while wearing a mask? Would the candidates balk at the additional safety precautions? Would they even show up? How do we conduct a snatch test in masks?

These concerns were quickly put to rest within the first few hours of the course. We were appropriately cautious, we came together as a team to keep each other safe, and ultimately, we had one of the best RKC courses that I have ever been a part of. I want to thank each candidate that attended, as well as the assistant instructors and team leaders. Marco Guanilo of Momentum Fitness deserves a particularly hearty thank you—his facility was immaculately clean, and he made it so easy for us to stay safe; thank you Marco.

Here are the major lessons I learned throughout the weekend:

Regardless of your political beliefs, Covid is a real illness, and we all want to stay healthy: Covid has obviously become a major political hot button, and there is widespread disagreement on how society should respond to the virus. With so much conflicting information, it is hard to know “whose truth is the real truth.” However, we can all agree that Covid is a real illness, and nobody wants to get it. The candidates, even those who told me they could not care less about covid, were all diligent about taking precautions.

Safety is part of the RKC’s DNA, so it was easy to get everyone on board with necessary precautions. From the very beginning, we at the RKC have preached about the importance of safety when training. “Safety and performance are two sides of the same coin” is one of our core beliefs when it comes to fitness philosophy (meaning, that using good technique enhances both injury prevention as well as performance; we need not sacrifice our health in pursuit of our fitness), and since the RKC is an instructor certification, we’re frequently talking about safety in terms of appropriate exercise selection, awareness of surroundings, etc.So it was an easy extension of our philosophy to ask the candidates to take precautions to keep each other safe. This was not based on fear or forced compliance, but out of respect for each other as professionals. I do not know who is immuno-compromised, who cares for his or her elderly mother, or volunteers at the senior center, and I do not care. If I can take basic precautions to help you feel safer and more comfortable, I will.

Masks are slightly annoying at first, but after the first hour, you won’t even notice (even on your snatch test!!). It really is that simple. Yes, it is more comfortable to be without a mask, but the inconvenience of wearing a mask did not impact our course in any way. The candidates went through workouts, drills, and even the snatch test with their masks on, and I did not hear a single complaint. After some of the more strenuous parts of the course, candidates were welcome to go outside to take a “fresh air break.” At no point during the weekend did I see anyone without a mask on.

We modified a few drills slightly, but the level of instruction did not suffer whatsoever. If anything, these are the modifications you will use with your own clients. There are a small handful of drills in the RKC that involve close physical contact. In some cases, we explained the drill but did not perform it. In other cases, we made modifications, using PVC dowels or a wall to substitute for the instructor’s body. For a few drills that involved hand-on-hand contact, we wore latex gloves.

Community, and the support of each other, is more important than ever. One of the most valuable parts of the RKC experience is being around other like-minded fitness professionals and kettlebell enthusiasts. Their passion, excitement, and bond of common experience is consistently a source for inspiration. If you attend an RKC, expect to leave the course energized and excited to apply what you have learned. As hard as things are right now, we can still find ways to thrive, and being around others with similar goals is a great step forward.

RKC Team Leader Joe Boffi teaches the finer points of the Get-Up

Candidates appreciated our diligence and had a great experience. We got some great feedback on how we handled covid at the course. Here are the candidates in their own words:

“Absolutely loved the experience” – Jen S. from Philadelphia, PA

“I truly learned a lot. I feel like I am walking away with a plan to better myself… I would also like to mention how fantastic the team handled all the covid constraints” – Biance W. from Pittsfield, MA

“Amazing facility! It was clean and safe (following all covid guidance).” Julia from Guilford, CT

If you are on the fence about attending the RKC due to covid, I encourage you to come to one of our upcoming RKC workshops. You can expect the unparalleled quality of instruction the RKC has always been known for, in an environment that values all our health and safety. We are being smart, taking precautions, and doing our absolute best in an imperfect world. I hope to work with you soon.

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Jason Kapnick is the co-founder of Catalyst SPORT, one of New York City’s top kettlebell training facilities (Now offering Online classes and training). He has made multiple Elite powerlifting totals, with best lifts of 545/355/660 in the 198lb weight class, and achieved the Beast Tamer Challenge at his RKC in April 2013. He can be contacted through catalystsportnyc.com .

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

February 14, 2020 By Andrea Du Cane Leave a Comment

We were recently asked a very good question:

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

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

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

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

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

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

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

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

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

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

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

HardstyleFit Certificate: On-Line Training Only

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

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

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

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

HKC Certification: In Person Training Only

Earn .8 ACE CECs and .8 NASM CEUs

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

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

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

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

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

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

HKC Technique Test:

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

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

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

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

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

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

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

RKC Certification: In Person Training Only

Earn 2.5 ACE CECs and 1.9 NASM CEUs

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

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

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

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

There are 3 paths recommended to take as preparation:

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

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

Requirements for RKC

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

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

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

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

RKC II Certification: In Person Training Only

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

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

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

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

RKC Technical Requirements tested at RKC II:

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

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

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

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

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

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

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

Three Ways to Reinforce Tension

October 24, 2018 By William Sturgeon Leave a Comment

William Sturgeon Kettlebell Swing

We commonly coach our clients to create tension with cues such as “brace the core”, “tighten the glutes”, “crush the handle”, etc. These phrases can help get clients to create tension in their lifts. You may see the specific group of muscles tighten, or a change in your client’s face when you ask them to create more tension.

Deconditioned clients are often unable to create tension through a specific area at first. It’s important that we spend time teaching them certain drills and use different cues to help them find the ability to create tension. It can be challenging to teach people how to apply tension during a lift.

Why Reinforcing Tension is an Important Skill to Practice and Teach:

Tension Keeps You Safe
Ballistic movements like the kettlebell swing require that we move rapidly—and if the movement is done incorrectly it can lead to injury. Kettlebells are not unsafe tools—users with bad technique are unsafe. Placing an emphasis on stressing the muscle with tension will allow you and your clients to work on technique without irritating the joints as much.

Tension Builds Strength
Your muscles recognize tension, not load—this is why we should focus on contracting the muscle before and during the exercise. Using “time under tension” (TUT), you can stimulate the muscle for greater growth. The denser the muscle, the stronger the body. Producing more tension throughout your lifts can also help generate more force.

Tension Stimulates Muscle Growth
Creating mechanical tension is one the of the primary factors associated with muscle growth. Mechanical tension is created by stressing the muscle throughout its full range of motion during an exercise. The phrase “time under tension” (or ‘TUT’ as referenced in the paragraph above) relates to the amount of time we’re stressing the muscle during an exercise. The more tension created during an exercise, the more muscle that will be recruited to perform the task. In turn, this gives the muscle a greater growth stimulus.

Drills That Teach How to Create and Reinforce Tension:

Hardstyle Plank
The RKC Hardstyle plank is the traditional plank’s older, much cooler brother. While a traditional plank is good for teaching a client to engage or brace their core, the client can still perform it poorly or fall short of the correct amount of tension we are looking to create. The Hardstyle plank creates a lot more tension than a regular plank. Most regular planks are held for 30 seconds or more, but the more intense Hardstyle plank is held for a much shorter amount of time maximizing the body’s full strength potential.

How to perform the Hardstyle Plank:

Isometrics
During isometric exercises, the muscle tenses but its length remains the same. A good example of an isometric exercise is an RKC drill we use to help pry open the hips. We place the client in the bottom position of a kettlebell goblet squat, then ask them to create a great amount of tension while forcing “prying” the hips out—all while keeping the hips in place. This powerful drill can help your clients find their glutes while understanding the amount of tension they need to create at the top position of their squat.

How to Perform an Isometric Hip Prying Drill

Time Under Tension
Time under tension is one of the greatest tools for helping our clients create or reinforce tension. Coach the client through a “grind” exercise—such as a kettlebell press—during a set amount of time. The kettlebell press can be performed and progressed in many ways, though most people will immediately want to just increase the weight. But, if we apply “time under tension” to the kettlebell press, we can make a lighter kettlebell feel far heavier. This can help a client spend more “time under tension” while safely finetuning their technique.

The Time Under Tension Kettlebell Press

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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

Beyond the See-Saw Press: Two New Variations

August 8, 2018 By Nick Collias Leave a Comment

Z-Saw Kettlebell Press Nick Collias
Some lifts just never feel quite right, no matter how hard we try to force them to do so. Others are a willing dance partner from the first rep. And from the first time I tried it, the see-saw press just felt right.

Unlike the single-arm press, which took months (er, years) to share the ideal groove, the see-saw offered it up instantly. And because it’s a rhythmic push with a bit of a pull (or an eccentric push that feels like a pull), it demands that all manner of anterior, posterior, lateral, and deep core muscles get in the game of tug-o-war. Any experienced RKC can tell you that this extra activation usually allows you to get 2-3 extra reps, maybe more, with any given weight than what you’d manage with either single-arm or double-arm presses.

That translates to extra strength, extra volume, extra activation, and extra-efficient training. Extra awesome.

Those are all reasons to try the see-saw press. But they’re also reasons to explore different variations of the movement. Here are two variations that have quickly become my two favorite presses, period.

To be clear, I make no claim to inventing either of them. Somebody else probably did long ago. I just happened across them in my training, picked them up, and am now passing them along.

Z-Saw Press

This is nothing more than a seated see-saw press in a straddle position, or what is known as a Z-press. But that alteration changes the lift dramatically.

What I dig about it:

Sure, it brings the wicked shoulder pump, but it also ties in more total upper body musculature than any press I’ve tried—even more than the standing see-saw press. All the postural muscles of the upper back light up, but so does the core. When those groups are both working hard, I know I’m doing something right.
Lumbar hyperextension is pretty much impossible with this lift. Not so with the standing see-saw. This makes it a great way to work around an achy lower back, or just one, like mine, that just doesn’t like to work hard early in the morning when I tend to train.
No clean is needed. That’s not an advantage or disadvantage; it’s just a feature of the lift. This means it lends itself more cleanly to an upper/lower split, if you prefer that approach.
Perhaps because the upper back and core are so integrated, I find it also lends itself better than other press variations to grinding out a few hard reps at the end of a set, while still being safe on the shoulder joint.

This is one reason why I like it with a DeLorme Protocol-style approach:

10 reps light, or around half of 10RM
10 reps medium, or about .75 of 10RM
10 reps with more or less a 10RM

Z Saw Kettlebell Press Side view Nick Collias — Look forward or look up; either way, your postural muscles and pressing muscles will both work overtime.

Keeping a set at a 10RM or lighter also keeps you from having to figure out how to get two seriously heavy bells into position. Just curl it up and go.

One more technique note: In a recent email, Master RKC Andrea Du Cane mentioned that she recommends most people—men in particular—sit on a yoga block or something similar during Z-press variations, because otherwise they often struggle achieve a neutral pelvis and spine position on the ground. Me, I like something about half to two-thirds yoga block-height, like one of those hardcover college textbooks you haven’t done anything with in a long time. The Modern Library edition of Plutarch’s Lives of the Noble Greeks and Romans is just about perfect.

Swollias Press

This movement took on my nickname at work (I do work at Bodybuilding.com, after all), simply because I’d never seen it before, and the nomenclature alternatives are all pretty complicated. “Alternating see-saw kettlebell thruster,” anyone? No thanks. Let’s go with Swollias.

As with the Z-saw, this isn’t a new lift so much as it is a combination of existing ones. Here’s how to do it:

Clean a pair of kettlebells, either from a dead stop or with a swing. You can do it with two matching weights, or two uneven ones. It works great with both.
Perform a single front squat, and on the way up, press one of the kettlebells up while keeping the other in the rack.
Lower the top bell into the rack. A second clean is optional here.
Squat again, and on the way up, press the other bell. You can then set the kettlebells down and shake it off before going again, or you could keep piston-pumping reps as long as you want.

What’s the advantage? Well, having a bell in the rack means you’re forced to keep an upright torso and tight core. I like the single-kettlebell thruster, but find it can get a little sloppy and forward-leaning under fatigue. This variation holds a little firmer, in my experience.

"Swollias" Kettlebell Combo Sequence Nick Collias — Lots of cleans, lots of squats, lots of time in the rack. What more do you want?

On the flipside, it doesn’t require the same level of thoracic mobility as a double-kettlebell press or thruster, and once again, lumbar hyperextension is hard to slip into with this variation. Definitely not so with the double kettlebells.

With heaver weight, I like to treat these as a little mini-complex, kind of like Dan John’s “Armor-building” complex of two cleans, one press, and three squats. One round of clean, squat, press, clean (optional), squat, press every 30 seconds, or on the minute, is a great routine. Do it for 10-20 minutes, and it adds up to lots of cleans, lots of squats, lots of time in the rack.

Alternately, you could use a lighter weight, up the reps, and just see what cries “Uncle” first.

How To Use These Lifts

There’s a time to train like you’re chasing something—say, a half-bodyweight press for an RKC-II certification—and there’s a time to train like you’re not. And when I’m not chasing, I like to mix my presses up. A lot.

For the last few months, my favorite way to do this is to use Dan John’s press and suspension strap circuit from this article on Bodybuilding.com as a template, and swap out press variations based on whatever feels good that day. Both of these press variations have been regulars in the batting order.

Don’t confuse this with “program hopping,” that oft-maligned symptom of exercise ADD. The parameters and the basic movement patterns don’t change much; just the specifics do. If I want to change every workout, fine. If I want to do the same thing for three weeks, fine.

This approach keeps me excited to train, allows me to sneak into moderate rep PRs regularly, but also allows—or maybe forces—me to learn and explore new lifts, either those that I see out in the world, or that I cook up on my own in a moment of living room inspiration. These are two of the latter. Enjoy!

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Nick Collias, RKC-II, PCC, is the executive editor at Bodybuilding.com, and the host of the Bodybuilding.com Podcast. You can read and hear more of his work at Bodybuilding.com.

Coaching the Kettlebell Coach

August 1, 2018 By Chris Holder Leave a Comment

Master RKC Chris Holder Coaching RKC Coaches

After attending and passing an HKC or RKC Workshop, we’ve done countless swings, feel confident about the material, and want to present the ideas we’ve learned to our clients. If you are like me, you’ve invested a ton of time and effort into other training systems. And you know that it’s difficult to integrate all the moving parts into a single sensible flow of program design.

During a certification weekend, I make a point to lecture on how to coach. “How to coach” is a drastically different subject than “what to coach”. The RKC manual and the instruction protocols we follow to teach the exercises are very thorough. If you’re a smart coach and refer back to the manual, most cases are very simple. But, how to coach it all—that’s an entirely different conversation.

Is this article about coaching style? Yes and no. Is it about coaching procedures? Sort of… I define coaching as the entire approach when teaching the material, the techniques, and the expected intensities for a given set. For great coaches, this is effortless. But, new coaches will need to make a conscious effort to develop the coaching muscle memory before it can become automatic. After twenty years in the college strength and conditioning world, I can confidently tell you that I’m there—but it took time. In this post, I will outline much of what I teach about coaching.

What Modality Are You Teaching?

Kettlebells, Olympic lifts, TRX, and CrossFit all have certain inherent personalities—and your temperament should fit the training setting. For example, when coaching the Olympic lifts, there is a massive psychological component with an athlete who is attempting a personal best. In that moment, you might go from being a coach to a psychotherapist. You might help them manage fear and hesitancy instead of yelling and trying to fire them up.

It’s extremely important to clearly understand the nature of what you are coaching. A yoga instructor yelling for their students to perform various poses will probably not be a yoga instructor for very long. It’s a ridiculous but clear example.

The RKC is a high tension program, which also means it’s high effort. So, an instructor using a very calming yin tone will likely not help their trainee get the most out of a nasty kettlebell swing ladder.

Embody the spirit of what you are coaching.

Who Are You Coaching?

One of my favorite things about the CrossFit community is that the members know today will not be easy. The programming always includes a big push at some point. If I were a box owner, I would assume that most of my clients have some edge, and that I can take them to some of the outer realms of fatigue, burn and through certain pain thresholds.

Conversely, I will never forget my first paying personal training client. At the time I had been coaching college kids for about seven years when I got an email from a woman who had some back pain and wanted to hire me for kettlebell training. We exchanged emails, agreed on a price and planned our first meeting the coming Saturday.

Remember, I had been coaching bulletproof 18-22-year-olds for years—and a severely deconditioned, 70 year old woman who was about 50 pounds overweight walked in! She was carrying two 2lb kettlebells with plastic handles attached to nylon straps which formed what can only be described as oversized hacky sacks. She insisted on using them. While I wanted to ask her where the hell she found that nonsense, I knew that my tough-guy approach was not going to work. I suddenly had to learn how to work with a brand new demographic. Thankfully, I knew that an elderly woman would not respond to me screaming at her to pick up the weight!

Know Your Stuff

Know the information cold, in your sleep, without thinking. Make sure you refer to your RKC or HKC manual many times after your certification weekend. I’ve had the profound luxury of training between 300-500 athletes every day, Monday through Friday. At minimum I’ll led 1,500 individuals in their training (in groups of course) each week. Regardless of the season, my athletes do 100 swings a day. So, that’s 150,000 swings that I could potentially dissect and critique each week. Most personal trainers won’t see that many swings in a year.

My coaching uptake is fast simply because I’m truly immersed in it daily. I see a slew of funky swings, tons of just-right swings, and more horrible swings than any one person should ever have to see. Every day I quickly analyze and pump out corrections at a blistering pace. I’m not a genius, I simply have critiqued—and continue to critique—countless reps.

Watch everything, be an observer at all times. Watch other people’s clients so you can bank reps. Record your own reps with your phone and critique yourself. Be a student every waking moment of the day and deconstruct what you are seeing—pass everything through your RKC filter. Mentally pick apart what you see to sharpen your blade.

I can coach anyone, and it’s not because I’m special. It’s because I’ve been able to constantly analyze and coach for years without pause. It’s nothing you can learn from a book or at a certification weekend. You have to do the time, put in the reps, and see as many repetition attempts as possible.

What To Watch

A good coach has a very specific eye for watching reps. Each exercise has lists of technical requirements. But, all of our movements begin with the feet on the floor—even the get-up. As you watch your clients or athletes train, your eyes should first go to their feet. Many technical errors in the top half of the body can be remedied by correcting the feet—not the chest, shoulder, or even the back. Our feet connect the movement to leverage, support posture, and give the athlete a foundation. The feet are the gateway to all things good. So, your eyes should start at the feet and return there throughout the set.

Breathing is also a frequent cause of technical flaws. When do they inhale? When do they exhale? Are they exhaling completely, or are they sipping and leaking? Know the answers, have a game plan for their breathing, and then coach it. Breathing is more listening than watching.

We have very clear standards for all of our movements. You know them because you were responsible for learning and demonstrating them at your RKC or HKC workshop. We don’t just enforce the standards to complicate the RKC weekend, we enforce them because they almost guarantee safety and without question ensure top performance. You need to coach those standards and elements. While we all eventually develop some degree of stylistic variations of our own, before you teach them to your clients, they should already have a firm handle on the basics. Look for the basics as you watch, and correct accordingly.

Lastly, I want you to pay particular attention to the head and neck. The RKC and HKC curriculum is filled with huge, dynamic movements. We need to understand the potential range of motion of the individual spinal joints. Joints are meant to move—until they are not. Whenever the body is loaded, the spine should stay motionless, unless the exercise is specifically designed for the spine to twist, rotate, flex or extend. The spine doesn’t stop at the shoulders, and most trainers forget that the neck is still part of the spine. I have multiple stories that will give you the chills involving athletes simply turned their heads while under load and breaking their backs. So, without getting into too much gore, the head and neck need to stay relatively motionless any time while the athlete is under load. Correct this immediately.

Chris Holder optimal Coaching Position

Positioning Is Everything

While it is important to watch reps, your orientation to the athlete while observing the reps is just as important.

Unless you are a seasoned pro, you should never watch a rep while standing directly in front of the athlete. Conversely, watching someone from behind is not only a very poor position for catching technical errors, it’s also incredibly creepy. Don’t be a creep.

The best location to watch reps and get the largest amount of information is in front and at a 45 degree angle. This is the most optimal spot for nearly all training methods, not just kettlebell training. It gives you the opportunity to see the most movement through several planes of motion. If you can’t stand at 45 degrees for some reason, then standing directly to the side is the next best option.

Intensity

The word HardStyle should say it all. But, after all my years of coaching one fact is very clear: most coaches and trainers don’t fully understand how much intensity they want from their athletes or clients. They don’t know how hard they should go!

With the grinds, we usually work in sets of 5, 3, and 1, and most of the intensity is handled within the programming. But, if you program your clients’ intensity along with sets and reps, they will make even greater progress in less time. For example, let’s consider pressing 3 sets of 5 reps for each arm. You could tell your client to use a 1:5 tempo (1 or burst up followed by a 5 or slow return). You can use any tempo (1:5, 1:2, 3:2, 5:1…) and any combination of ups and downs to really dial in the intensity.

During RKC Certifications, we teach an “effort dial” drill. While you do kettlebell swings for a set of 10, we yell percentages: 80%, 70%, 60%, 100%, etc. This drill quickly teaches how to dial effort up and down in the real world. But, if I am being totally honest, if you aren’t swinging 100% on all the reps, you are wasting time.

Most people don’t know what hard is, so show them. Most of your clients have never ventured into the pain cave. They might think they have, but most have no idea what it means to push. Show them, but be smart and safe. Let them have a real “that was the absolute maximum I could give and couldn’t muster one more” experience. They will thank you.

Be A Tremendous Communicator

Tremendous… read everything. Expand your vocabulary in general and within the realm of training. I’m notorious for saying that we need to have 14 different ways for saying the same thing. Be comfortable communicating because it is the life blood of your business. If you can’t communicate what you know, who cares what you know!

I studied Neuro Linguistic Programming (NLP) for two years so I could refine my ability to communicate. Do you need to do that? No, but you should… or you should study something like it. There are multiple ways to communicate with your clients—it’s not all just verbal. When you are trying to get an athlete to push, your words alone might not do it. The tone, volume, and pace of your speech as well as your body language all effect what your client hears and understands. Own all aspects of your communication so the people under your watchful eye clearly understand on what you want.

10 Questions

I drive my assistants and athletes crazy with “10 Questions,” but it’s incredibly effective. Regardless of what I’m teaching to a group—even if it’s review—I end every section with 10 Questions. My students know that we will sit for the rest of the afternoon until they ask me ten questions related to the information we just covered.

This fall, about 100 new athletes will come into my facility to begin their journey as a Cal Poly Mustang. One of the first things I will teach them is how to do kettlebell swings. For most of them, this is their first experience with kettlebells. Since I coach at such a frenetic pace, I have to know that they are absorbing the information. So, we teach for 30-45 minutes, and then regardless of the size of the group, we gather and they are required to ask me 10 questions. This forces us to communicate. Again, I have been talking a mile a minute at them in the session. I need to know if what I’ve tried to convey has reached them. They raise their hands, or I pick on the ones who are trying to hide. Either way, we break the ice and this helps the athletes become more willing to speak to me next time.

It also puts me on the spot. 10 Questions happens several times a day, especially during heavy instruction times. You wouldn’t believe some of the off the wall ideas going through the minds of these athletes. At times they ask questions I’ve never heard before, and it forces me to think. I have had countless “ah-ha” moments mid-sentence while working through an explanation. And if they truly stump me, I have no problem telling them that I don’t know, but will get them an answer as soon as possible.

For those of you who have taken an RKC or HKC where I was the lead instructor, you all know too well about 10 Questions. I do this at every certification I lead, several times a day. 10 questions is beneficial for a deeper understanding, and it quickly creates rapport between the class and myself, but also within the group of attendees. By the end of day one, they have all asked several questions and they naturally become more willing to speak up as the course progresses.

Lastly…

The moment you think you “have it” is the moment you have lost your way. Many of you would faint if you saw my resume, list of experiences, degrees, mentorships and certifications. I’m very lucky. I’ve learned from the absolute best in the world in a myriad of disciplines. My list of mentors is a who’s who of strength and fitness legends. And after all of this, I know that I’m just scratching the surface. The more I learn, the more I realize how much more I need to learn.

Be a student at all times. Listen to everyone—even the folks you think are full of crap. Every time you close your mouth and listen, you will learn something. Approach each day as an opportunity to forge your coaching craft. Read anything you can, attend workshops and certifications on modalities that you might not think are useful. Listen to podcasts and interviews about the movers and shakers in the industry. Refine your coaching to the point where there’s nothing left to correct, then pick it apart and correct it anyway.

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Master RKC Chris Holder is a collegiate strength and conditioning coach professionally for over 15 years having worked at Eastern Kentucky University, Appalachian State University and San Jose State University. He is in his second stint and eighth year at Cal Poly in beautiful San Luis Obispo, CA.

The 2000 graduate of Eastern Kentucky University majored in physical education and earned a master’s degree in kinesiology from Cal Poly in 2005. In February 2012, Holder completed his doctorate in Chinese Medical Qigong Therapy. Under the tutelage of world famous Qigong Grand Master Dr. Jerry Alan Johnson, Dr. Holder conducted groundbreaking research on the effects of Medical Qigong Therapy with athletes in competition. This research has spawned other works and additional studies on the effects of this ancient medical practice and its impact on athletes and athletic performance.

Holder received his American doctorate from the International Institute of Medical Qigong in Monterey, CA, and is also licensed in China to practice medicine from The Western District Qigong Science and Traditional Chinese Medicine Research Institute in Beijing, China.

How to Effectively “Cue” a Client

March 7, 2018 By Angelo Gala Leave a Comment

Angelo Gala coaching

We all know that communication skills can make or break any relationship. As a coach, you may possess all the knowledge in the world about progressions, regressions, proper loading parameters and rest intervals. But, if the delivery of the material is not understood, your good intentions may fall short. You may even lose an excellent client to a less experienced but more articulate coach. As a coach, learning how to effectively communicate your skillset with your clientele during a training session is paramount.

It’s very easy to get lost in the journey of finding THE magic word that connects with everyone for a particular movement. Let’s first acknowledge that we will never find the perfect way to communicate proper movement mechanics because everyone absorbs new material and ideas differently. A good cue is like a good pass in football. You can throw a “perfect” ball to someone only to watch it bounce right off their finger tips—and you can throw out a prayer that is ripped from the air and ran in for six points. At the end of the day, a good pass is a caught pass. The following are some guidelines that will keep you in the ball park and drive up your success rate.

3 Steps and 3 Articulations of a GREAT Movement “CUE”

If you are teaching a new movement to a single client or to a group (large or small), follow this sequence:

Demonstrate => Teach => Demonstrate

Demonstrate

Your first step is to name the movement or exercise, then immediately demonstrate the proper execution of the movement. Without doing this, you are assuming your clientele already speaks your language.

Teach – It’s as easy as 1,2,3….

Assume nothing, teach everything.

Avoid having your client(s) jump right into the full expression of the movement regardless of their experience levels. Break down the movement into smaller steps (progressions) that will later add up to the movement’s full expression. In the RKC School of Strength, we teach many progressions and regressions for the standard six movements of the Level 1 RKC curriculum.

As a gross generalization, women do a great job communicating what they are FEELING. But, men on the other hand tend to have a more difficulties. Because of this, I always teach coaches to EMBRACE their feminine energy (yes men, we have plenty of it) and to use their words. The more colorfully—but concisely—you can communicate what the client should be FEELING in a given position, the greater chance they have to follow your directions correctly. Imagine you are telling a fitness story. Give them all the gossip and get them excited about what’s about to happen.

Here is how to successfully deliver your material

Tell them and show them where they are going.
Give them clear and concise directions on how to get there.
Let them know how THEY can tell that they have arrived.

Angelo Gala Coaching Cues

My approach to cueing is to deliver the material so the client(s) see it, touch it and feel it. This covers the spectrum of how different people learn. First they visually SEE where I want them to go by demonstrating the skill. We may use tools like PVC pipes, bands or even my hands to TOUCH them, engaging their bodies to find the proper position. Then I ask them to connect to the position by observing or FEELING the internal signs and landmarks of proper alignment.

Demonstrate

Finally, you can pull I all together by demonstrating the proper execution of the movement again. A successful cueing progression through the 3 steps to teaching will often connect some dots previously missed in their first visual interpretation of the movement.

Next time you have the opportunity to teach a new skill or fine tune old skills, give this teaching progression a whirl and notice how the interpretation, execution, and retention of your clients’ skills sky-rocket!

***

Angelo Gala is a Master RKC, PCC Team Leader and Co-Owner of EDX CrossFit in Lafayette, CO. He has been a fitness professional for over 15 years working day to day with a wide range of clientele. He helps the average “Joe” get fit and out of pain and prepares athletes to qualify and compete at the CrossFit Games. His specialties include improving restricted movement, getting strong(er) and energy system development. Angelo is available for remote coaching and on-site workshops. For scheduling he can be reached at angelo@edxcrossfit.com

The Happy Challenge

February 14, 2018 By Suzanne Bos-Betlem 6 Comments

Suzanne Bos-Betlem, RKC

Two things I am very passionate about are music and kettlebells. They both cheer me up incredibly and I cannot imagine my life without them. But, bring these two together… and that’s when the magic happens!

Music can be a great stimulus during a workout. It’s a powerful tool that can take your training to the next level. For quite some time, I’ve been looking for a good song-based kettlebell workout. I specifically looking for a cheerful tune—an upbeat song that could effectively brighten up your day. Even more importantly, I needed a song that would respect the kettlebell principles I strongly believe in. So, there would be no rushing or pushing through with sloppy technique, definitely no reps over form. I was looking for a happy song that would help you rather than hurt you while working with kettlebells. And I found it! The universe gave me…. “HAPPY”, the Pharrell Williams song that was released in 2013 and featured on the soundtrack of Despicable Me 2.

Here’s the workout I designed to go with the song, AKA The Happy Challenge:

Start off with double kettlebells in the rack position. This is your basic position throughout the song.

Each time you hear the word “Happy,” you perform a military press on one side. Alternate sides with each “Happy.”

No need to rush. The “Happy” part (including “clap along…”) allows plenty of time to press your kettlebell up and bring it back down to rack. That’s the beauty of the song!

Between the presses, maintain the basic position (double kettlebells in the rack position) solid and strong. At Trainingscentrum Helena, we also call this double kettlebell rack position the Trojan Pose.

At the song’s bridge, Pharrell sings “Bring me down”. When you hear this part, perform a double kettlebell front squat. This will come to eight squats in the first bridge and four more during the second.

At the end of the song (in just under four minutes) you will have done 24 military presses (12 on each side), 12 squats and a lot of static rack holds. That doesn’t sound too bad, does it? Give it go and let me know what you think in the comments below!

P.S. In my classes, I give my clients the option to switch to push-presses if they lose form on their military presses. If they fail a press entirely during the workout, I’ll tell them to put the kettlebells down and continue with “imaginary” heavy kettlebells.

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Suzanne Bos-Betlem is a PCC, RKC and Trojan Workout certified trainer in Haarlem, The Netherlands. In addition to bodyweight and kettlebell training, she is an enthusiastic Krav Maga practitioner and yoga-lover.

Is a “Fun Workout” an Oxymoron?

January 31, 2018 By Mike Davidov 2 Comments

Mike Davidov and Dan John

Is there actually such a thing as a “fun workout”? This might be one of the fitness industry’s most perpetuated myths. What’s behind the sales pitch? The two terms—fun and workout—are individually open to interpretation. When combined, it’s almost impossible to argue against someone convinced that their exercise is as fun as watching their team win the season.

Could the promise of a fun workout mislead a vulnerable newbie into thinking they can take the work out of their training?

To me, the word “fun” describes things like eating ice cream or seeing my favorite band play live. Working out is, well, work. Don’t get me wrong, I’ve been putting in the work. I’ve worked out for five years straight and before that, sporadically since I was a teenager. I have definitely enjoyed a great deal of the process. In fact, I think getting strong is the coolest thing you can do—and virtually everyone has the power to do it.

But, I’d be lying if I said there weren’t days I had to begrudgingly drag myself to my living room to do a brutal kettlebell or barbell workout. I’m only human—and that means at least subconsciously trying to expend as little energy as possible while consuming everything in sight. Any other behavior is unnatural, and this is what we’re up against!

Of course, some workouts are fun. When I look through the glass wall into Studio A at my local gym, I see a ton of smiling faces. They’re having a blast in there. But are they working out …or dancing? Is there a difference? Let’s leave that question alone for now, but they are definitely in the class for the purpose of fitness—burning calories, getting in steps, working to stay head in the uphill battle to feel good. Everyone has their own reasons—fitting into smaller size clothes, keeping up with the kids, or feeling strong and mobile.

In Max Shank’s book Ultimate Athleticism, he lists three categories of fitness goals: aesthetics, performance, and health. He argues that if you focus on health, the other two usually follow—to a point. I tend agree. Healthy is attractive, capable, and powerful. I believe that if you want to truly call yourself physically healthy, you must strive to strike a balance between endurance, muscular endurance, and strength.

Mike Davidov, RKC-II

I didn’t always love to lift. But once I learned the skills and set solid goals with a structured plan to achieve them, I was hooked. For me, that’s fun, it’s also work, but it’s fun work. If I want to optimize my health, I need to address my glaring weaknesses in endurance activities, and I swear, I’ll start tomorrow…

The group class in Studio A is crushing it with endurance, but are almost completely neglecting strength training. They were promised a fun workout. Lifting heavy weights is hard, has a steep learning curve, can be monotonous, and the strength payoff can take months. Try selling that to someone who just signed up to have a little fun while they take a bit off the waistline! Most will go for the path of least resistance. And at no fault of their own, there’s very little chance that they will make the leap to the other side of the gym.

So, while I could really use some of the class (or time on the track) it would just be work to me—even though I would be improving my health. Similarly, those in the cardio and met con class can benefit from learning some of the skills of strength. I would encourage them to hire a trusted coach and take a page from Dan John’s playbook: pick one move for each fundamental human movement—a push, pull, squat, hinge, and a carry. Then, just stick to those five movements for a few months.

Cardio and metcon workouts can be a delightful surprise each and every time, but strength is different. Strength takes time to develop, and the discipline to keep the workouts simple. If you try and go too heavy too soon, the risk of injury can be high. Start slow, learn the moves and keep the effort at a safe and comfortable threshold. Add just one or two reps or a few pounds to the lifts each week. You’ll know when you’re ready to push it. While you might not sweat as much, embrace the fact that getting strong is a fantastic way to get lean.

If we’re lucky, most of us are fond of at least one pillar of fitness, and can enjoy the path. But to be well rounded, and truly fit, we’ll need to do some work—but it will be worth it. We can also be grateful that at least some of our workouts will be “fun”.

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Mike Davidov, RKC-II is also a NESTA certified personal trainer, and host of the Strong Arguments Podcast.

The Fitness Program of the Future—Now!

July 5, 2017 By Kirk Adams 3 Comments

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 Squat It’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