One of the biggest mistakes most people make at the gym is they try to do too much. The current fads include going all out all the time or incorporating variety for the sake of "confusing your muscles" or emulating the training of a professional fighter. By changing your focus to doing less and doing it better you can be safer and get better results in as little as four hours a month or an average of three twenty- minute sessions a week. It's not too good to be true and others ARE doing it with amazing results.
The following examples all illustrate the results you can achieve by specializing in one or two movements and using them in conjunction with intelligent program design.
• Tracy Reifkind lost over 100 lbs by performing just one exercise an average of 20-minutes a day three days a week or 4-Hour’s a month. [1]
• Donnie Thompson who posted the highest powerlifting total of all time improved his already impressive deadlift of 766lbs to 832 and added 26lbs of muscle by incorporating 40-reps a week of just one exercise. [2]
• NFL Player Heath Evans added 3-inches to his vertical jump in one morning with a single technique exercise and a stretch. [3]
• Elite wrestlers can their heart up in the 200’s with just one technique performed for reps. [4]
• A 2010 study commissioned by the American Council on Exercise found that a particular workout consisting of single technique burned 20 calories per minute for the average participant. The equivalent of running a 6-minute mile. [5]
In order to get results like this you need the right tool and the right plan for the job. In the case of the above examples they all relied on RKC methods and a single technique, the RKC Hardstyle™ Swing with the exception of the 2010 study which used the RKC Hardstyle Snatch™ ( the snatch is an overhead variation of the swing ). Both techniques are compound movements that involve a lot of muscle, a high rate of speed and no-impact on the joints. Both exercises are recommended by back specialists for developing flexible hips, improved posture and resilient lower backs.
I know what you’re thinking and you’re not going to be able to learn this techniques from watching the Biggest Loser, YouTube, or buying the latest DVD. Everyone I’ve trained that thought they were experienced with Kettlebells has said the same thing after their first sessions. “I had no idea there was so much to it” “ I’ve been using kettlebells for X-amount of time, but what you’ve taught me feels better, gives me a better workouts and makes so much more sense” and my favorite: “I feel that I learned more about kettlebells in the last few hours than I have in the last 5 years.”
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| DOUBLE THE FUN Anything you can do with one kettlebell you can do with two. Double kettlebell swings require even more muscle activation and get the job done faster. |
Save yourself all the wasted time, money, frustration and injuries that come as the result of unqualified kettlebell instruction. You deserve the best so don’t settle for anything less than the quality of RKC Certified Kettlebell Instruction Omaha Elite Kettlebell can provide. In 2001 the RKC became the world’s first Kettlebell Instructor Certification and has remained in the forefront ever since. Always improving, often imitated but yet to be duplicated the RKC is the most rigorous instructor certification with the highest standards. At Omaha Elite Kettlebell we have seven RKC II, RKC, HKC and CKFMS certified instructors that have been rigorously tested and trained in order to help you exceed your fitness goals. To date we’ve taught over 3,000 group classes with zero injuries. If you want intelligent, safe and effective kettlebell training then look no further than Omaha Elite Kettlebell.
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We offer intro workshops once a month plus group or private training six days a week at very reasonable prices to meet your needs. Give us a shot, you won't be disappointed.
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P.S.
I know examples above seem too good to be true, at least that’s what I use to think. They almost sound like a bad info-mercial on late night TV. Back in 2007 I doubted most the advertising claims but knew people that were getting great results, so I decided to give kettlebell-ing a shot. I purchased "Enter the Kettlebell" bought a 24kg Dragon Door kettlebell and gave it all I had. At first I was amazed at how difficult seemingly easy movements felt. So, when all else failed I resorted to reading instructions. I followed Pavel Tsatsouline's simple (Not to be confused with easy) plan and things started to click. By using his tips on breathing, tension, posture and technique I started to gain more controll over the ackward weight of the kettlebell in my hands. I was getting better. This was incredibly challenging but doable... I was hooked.
It wasn't long before I too started to experience similar results. In 2007 I had a chronically sprained ankle and was over weight. After about 4 weeks of RKC Kettlebell training my ankle was rehabbed and has stayed that way. Within a year I had lost 14lbs of fat and replaced it with an additional 14lbs of muscle. When I felt ready I tried a snatch test that starting my heart rate monitor beeping like crazy… my heart rate was 211 and climbed to 214 before it finally started dropping. When I decided to train a bit more intelligently I actually lowered my resting heart rate by 30 beats per minute in one month, using only light kettlebell snatches one day a week for a total of four workouts! Now when I perform the snatch test my heart rate is in the 170’s. Since then I’ve gone on one arm press half my body weight perform weighted strict dead-hang pull-ups, bottom up press a 70lb kettlebell, weighted single leg squats with by butt to my heel and score 224 reps in the 10-minute snatch test with the 53lb kettlebell. Then there are my clients who have also lost weight and gained strength. Many of them like you were frustrated with their unfulfilling workouts until they discovered RKC Kettlebell.
FOOTNOTES:-----------------------------------------------------------------------------
- The 4-Hour Body by Tim Ferris
- Interview with Pavel Tsatsouline by Ori Ori Hofmekler
http://www.ironmanmagazine.com/index.cfm?page=article&pID=1364 - “Easy Strength” by Pavel Tsatsouline and Dan John page 184
- Interview with Pavel Tsatsouline by Ori Ori Hofmekler
http://www.ironmanmagazine.com/index.cfm?page=article&pID=1364 - A.C.E. Study “Kettlebells: Twice the Results in Half the Time?” http://www.acefitness.org/getfit/studies/Kettlebells012010.pdf
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