OMAHA ELITE KETTLEBELL

Get in Shape without Pain, Muscle Confusion or Muscular Failure

2011-12-15T12:09:00.002-06:00

Training to muscular failure and training with the expressgoal of making yourself sore for days to come is what most people associatewith getting in shape. To make things worse people have gotten the idea thatconfusing your muscles with random exercise selection will get you strong. I’mhere to tell you that is not only possible to get in world class shape without feelinglike you’ve been defeated by your workout but people are doing just that everyday and they are doing it with Omaha Elite Kettlebell.

Intelligent Training?

Most people simply don’t understand what it takes to get inshape so they assume that what they see on the Biggest Loser, a late nightinfomercial or a Rocky movie is what it takes. It’s easy to create a random workoutthat makes someone sore, induces muscular failure or makes them puke so that’swhat most uneducated and unskilled trainers will do to their clients. Thisapproach is nothing more than ignorance masquerading as toughness and sadlymost people will gladly pay good money for just such an experience.

Here’s an example of how simple it is to create a “KillerWorkout of the Day” that trains you to failure, makes you puke and leaves you sore for days:

30 pushups, 20 squats, 10 Box jumps,5 wind sprints repeat for maximum reps that you can achieve in 30-minutes. Go!

Let’s throw in some muscleconfusion down the road and replace your workout with

30 TRX suspended pushups, 10 (pistols) singleleg squats per leg, 10 jump rope double unders and 5 backwards wind sprints.

This workout literally took me longer to type than it did toconceive. I know some people will think this is a great workout, and it verywell could be for just the right individual under the just the right circumstance,but for the vast majority of people out there 99.99999% of them it would eitherbe too hard, too easy or too unsafe.

A bad exercise selection.

The truth is, there is no such thing as a one-size fits all exerciseprogram that is appropriate for everyone. Using the example above most people don’t have the core strength foreffective pushups or simply do them with such bad form that they are injuringthemselves for reps. Most people don’tknow how to squat correctly without hurting their knees and back. Most peoplehave no business attempting high rep box jumps. For most people with tight hips,bad shoes and poor form, running causes more damage than it does good.

Most people get good at something (read getstrong at something) by doing something repeatedly and getting better at the skill of doingit. Muscle confusion may be good for something but what it’s not good at isbuilding strength as a skill. If youwant to be an Olympic discuss thrower you better make tens of thousands of highquality discuss throws, not confuse your muscles by throwing a discuss one day,a manhole cover the next day and a cat the day after that.

Hot Sauce:
An approved source of pain.

While training to the pain or failure is as easy asselecting a random Workout of the Day and doing a lot of it, training tosucceed takes a lot more thought and planning. Training for success mean learningproper technique to keep you safe and give you the best possible leverage. It means repeating the technique enough thatyou get highly skilled at it. It means selecting the right exercise progressionor regression that is challenging but doable. It means using the appropriateload or intensity to stimulate adaptation. It means finding the right amount ofvolume and knowing how much to increase it from one week to the next. It means usingan appropriate work to rest ratio. It means knowing when to stop. Finally, itmeans knowing when your program will cease being effective and when to switch tosomething else entirely.

Practice Quality over Quantity

When it comes to fitness, why would you want to confuse yourmind and body or teach it that you will always fail on your last set and rep orworse: get injured? At Omaha EliteKettlebell we do just the opposite. At Omaha Elite Kettlebell you’ll learn thatstrength and endurance are skills that require diligent practice. We adapt each movement to the individual. We teachyou the skill and then create the opportunity for you to practice and succeed. Ourgoal is to teach your mind and body that regardless of the task put before it, successis within your grasp.

Sounds to good to be true? Don’t take my word for it readwhat our clients have to say

“Best workout in nearly 15 years…with safe,easy-to-understand instruction...and it was honestly fun.” - Janine Theiler / Bennet,NE
“After five weeks of pre-season kettlebelltraining 3-days a week, Liam has gained 12lbs of muscle. Not only has hegained size but it’s real functional strength! While Liam’s previouspersonal best in the shot put was 43ft with the 8lbs, Scott has helped him beatlast year's personal best… using the 12lb shot put.” - Geri Hennessy / Plattsmouth, NE United States
“Best workouts I've ever had including personaltraining for NCAA Division IAA football!”
- Rev. A. David Paul / Omaha, NE

Read more reviews at
http://www.dragondoor.com/john_scott__stevens/review/

RECOMMENDED READING
For an example training program that builds strength without muscle confusion or muscle failure I recommend "Power to the People"

SPECIAL OFFER: FREE LESSON

Get a Free Introductory Lesson at Omaha Elite Kettlebellwith Omaha’s first R.K.C. certified Kettlebell, a level II RKC and CK-FMS FunctionalMovement Specialist when you buy any Dragon Door Military Grade Kettlebell fromthe following link: Buy Kettlebells

To redeem your free lesson simply provide proof of purchase andcomplete the following form.

Redeem Free Lesson

Make the fat sizzle with Crazy Eights

2011-12-14T16:01:00.002-06:00

Want to make fat literally sizzle off your frame? Try this workout inspired by Sr. RKC Dan John's Litvinov Sprint workout.

Take 3 kettlebells: Two Heavy Bells for front Squats and One light bell for overspeed snatches

8 HEAVY Front Squats. ( I define heavy as anything that requires extreme focus to get through your sticking point.)
8 Snatches left, 8 right, 8 left, 8 right (light = something that allows you to easily perform16 reps with one arm without setting the weight down)
8 sets (Repeat at least 3 times and up to 8 times)

The idea here was to simulate the Litvinov Sprint workout, while removing sprints and replacing them with overspeed snatches. The desired effect is a combination of exericses that requires different breathing patterns and different speeds and really gets the juices flowing.

Give it a shot. Start off "easy" with 3 to 4 sets.

Oh yeah... that loud thumping you'll hear is your heart trying to jackhammer it's way out of your chest.

Enjoy.

GET IN BETTER SHAPE SAFER AND FASTER BY SPENDING LESS TIME WORKING OUT

2011-12-05T11:29:00.001-06:00

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.”

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.

Experience the Difference for yourself
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.

For further information please fill out my form.

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

SPECIAL OFFER!
Purchase the Enter the Kettlebell Quick Start Kit and Receive a Free Kettlebell Lesson from an RKC II, CKFMS certified Kettlebell Instructor.

Enter the Kettlebell: Men's 53lb Russian Kettlebell Quick-Start Kit

53lb KB, Enter The Kettlebell book and DVD By Pavel Tsatsouline
Kettlebell 24kg/53lb
Paperback 200 pages
DVD 46 mins
+ Free Introductory Kettlebell Lesson From Omaha Elite Kettlebell
$165.28
Buy Now

Easy Strength: The Book
How to Get a Lot Stronger Than Your Competition—And Dominate in Your Sport
By Pavel and Dan John
288 pages. Paperback
$39.95
Buy Now

Easy Strength: The Seminar

How to Get a Lot Stronger than Your Competition—And Dominate in Your Sport
with Pavel and Dan John
14-DVD set

$197.00

Buy Now

FREE RKC KETTLEBELL LESSONS IN OMAHA, NE

2011-11-23T08:36:00.001-06:00

Earn a Free Kettlebell Lesson from one of

Omaha Elite Kettlebell's HKC, RKC, RKC II or CKFMS certified Instructors
when you provide proof of purchase any kettlebell bought locally in Omaha Nebraska.

Conditions:
Your lesson must be scheduled withing 60-days of the date of purchase.
You must provide proof of purchase from any sporting good store in Omaha Nebraska.

But wait.... there's more ;)

GET UP TO FOUR FREE LESSONS!
Up to a $100 value!

Get up to 4 Free Kettlebell Lessons
for any Dragon Door Kettlebell you purchase from any of the following URLs
http://tiny.cc/BuyKettlebells
http://www.DragonDoor.com/?apid=OEKB1

Why Four Lessons? Am I Crazy?
Well, I figure if you're smart enough to buy the best... then you deserve the best. And frankly, chances are good you and I are going to get along and get along well. I've learned that the best clients are the ones that take their training AND kettlebell purchases seriously. Besides, I'm convinced that if I can't retain a client after four lessons, then I don't deserve to.

Dragon Door's Military Grade Kettlebells are the BMW of Kettlebells. Solid Cast-Iron with Rust-Resistant E-Coating made to last for generations.

This offer is valid for kettlebells purchased in the months of November and December 2011!
Offer Valid 60-days from date of purchase.
Lessons ARE transferrable.
Redeemable only with proof of purchase.

Building Stronger, Leaner and Healthier Women

2011-11-22T14:08:00.001-06:00

One recurring theme at Omaha Elite Kettlebell is women transforming their lives.
Today I'll share three...

Accelerate Fat Loss and Help make your 40's your glory years!

In 2009 Kathleen "Kelly" Rushlow lead the way the first member of Omaha Elite Kettlebell to have successfully completed her HKC and earned a Hardstyle Kettlebell Certifiied Instructor certificate. She has gone on to press the 24kg (53lb kettlebell) and performs weighted pullups. Kelly was not always such a bad ass, in her youth her entire lower body was in cast causing severe flexibility and mobility issues that she still combats today. What makes her accomplishment even sweeter is that Kelly is our most successful weight loss story. She has lost over 120 lbs, 30 of which she lost in her first 4-months.

“I had hit a plateau in my weight loss program, and couldn’t seem to lose any more weight. I was exercising and participating in a variety of classes. I had heard that weight training would help. I really didn’t enjoy using the weight equipment and had tried Body Pump,but it wasn’t for me. I enjoy cardio type classes like step aerobics and Body Attack. Some of the people in my martial arts classes were using kettlebells. So I decided to give Scott’s kettlebell class a try. I was surprised that the class worked me both with weight training and cardio. I had finally found an all-in-one class that I enjoyed. In 4 months I had dropped an extra 30 pounds. Pounds I was having trouble losing! I also gained an added benefit, my abs, arms and legs were getting toned.

Scott Stevens’ kettlebell class is the most challenging, intensive,well structured, cardiovascular/strength training class that I have ever participated in. A great all-in-one workout! The knowledge, guidance and quality of training provided by Scott is impressive. He has a way of “torturing” that is actually “fun”! He is the first instructor to actually get me to challenge myself and come back wanting more. Scott’s grueling pace coupled with routines that rotate, challenge and expand are never boring.”

Kelly continues to train at Omaha Elite Kettlebell while growing her own clientele. She is a living example of perseverance and to watch her train is to know what HKC Hardstyle is truly about.

How a Grandma Reversed the Aging Process and Kicked A Policer Officer's Butt!
Pat Loontjer started Kettlebell training at the age of 64. Her Doctor informed her that was losing bone density had poor heart health and was a high health risk. When she began kettlebell training her instructor had to go out and buy a 5lb kettlebell, because the 10lb was too much for her. Over the course of 6-months she progressed to the 20lb kettlebell and at her next doctor's visit she surprised her doctor by improving both her bone density and heart health to the point ... she was ecstatic to learn that she is now consider low risk! Pat has continued to train once or twice a week and has been able to press the 35lb kettlebell for some time now. This summer while river rafting, Pat was swimming along side her son, a young police officer who was splashing and taunting her from the safety of his inner tube. "Come-on use those Kettlebell muscles" he said... and as the saying goes, be careful what you ask for because she promptly push pressed his inner tube out of the water flipping her son into the river with a satisfying splash. Pat's favorite technique is the Kettlebell snatch because the lockout reminds her of a victory pose and she love's the way kettlebell allows her to keep up with over a dozen grandchildren!

Lose 20lbs and Win Your first 5k!
Julie is a one tough mother of two in her thirties who started kettlebell training 2 years ago. She has lost 20lbs and gained impressive amounts of strength and lean muscle. She recently finished in the top of her age her age in her first ever 5k run and earned her HKC Hardstyle Kettlebell Instructor Certification in August 2011. She went from barely hanging on the pullup bar to performing strict deadhang pullups, weighted single leg squats, performing 100 snatched in 5minutes with the 14kg and performing getups and presses with the 44lb kettlebell. Julie teaches classes on Friday mornings and continues to improve her strength and skill.

"I have not been doing any serious running. The bulk of my training for the past year and a half has been through Kettlebell workouts, typically 3x per week. Recently, at my first 5k, I started out near the back of a group of 200 and found myself consistently passing other runners as I went. Ultimately, I finished strong with a good sprint.
Following the race, they were announcing the top finishers per age category, and I was so surprised to hear my name called!
When I look at my training with Kettlebells from the past 18 months, I recognize the skills and strength that I have gained, which allowed me to run my first 5k with ease.
For runners, Kettlebell is the perfect compliment." -Julie Madott Omaha, NE

2011-11-17T19:33:00.001-06:00

This Weekend Only

(A differ sale item each week)

Save 5$ on

"The Kettlebell Goddess Workout" DVD

How to Achieve and Maintain a Divine Body - with the World's Most Effective Tool for Melting Fat, Strength, Endurance and Flexibility

By Andrea DuCane, Master RKC

DVD 2 hours, 25 minutes

Was $29.95 NOW $24.95

Buy Now!

Introductory Kettlebell Workshop

December 3rd 9am -10:30am 13010 Atwood Ave. Omaha, NE 68144

$60 Value Only $20 when you enroll by Dec. 2nd!

Reserve you spot Now! 5 Spots Remaining!

Receive a link to register online by emailing the instructor at RKC.Scott.Stevens@gmail.com.

Full-body, non-impact cardio!
Specialized protocols proven to burn 20+ calories per minute!
Rapid fat-loss & strength gains Fun, old-school strength moves for resilient joints and tendons.
Recommended by leading doctors for back and shoulder health!
Safe & adaptable to any fitness level.
Learn techniques to instantly improve flexibility & strength.
Improve power production for dramaticly improved performance!
Workshop

Already have experience with Kettlebell training? Ask yourself this: What are you doing with a kettlebell that you can't already do with barbells, dumbells and medicine balls?
If you don't already know the answer we'll show you. Within seconds of applying specialized techniques you'll be amazed at what you feel as well how your movement and posture improves. You'll experience a system that is like a software upgrade for your body.

Accelerated performance and results are within your grasp.

Learn which techniques are best suited for kettlebell training and why certain exercises are superior when performed with the kettlebell. Start unlocking the full potential of kettlebell training and boost your training into overdrive.

ENROLL NOW!

Reserve your spot by emailing the instructor at RKC.Scott.Stevens@gmail.com.

FREE 90-MINUTE LESSON

$60 Dollar Value
When you purchase
ANY Size Kettlebell!

Receive a FREE 30-minute introductory kettlebell lesson when you order any Dragon Door military grade kettlebell from the following link by Midnight Sunday Dec 20th!

*Lessons held on Saturdays at 3:00pm. Contact the instructor to reserve your spot!

Click Here to Order Now!

Free Consultation & Screening

When you enroll in group classes before January 1st you'll receive a free hour long private consultation, lesson and Functional Movement Screen. The movement screen will help us determine poor or dangerous movement patterns as well as provide personalized corrective exercise progressions to help you perform and exercise safely at a higher level.

2011 Pricing: $80/month for 3 classes per week. Learn and train with some of Nebraska's best RKC and HKC certified Kettlebell instructors.

2012 Pricing

8-Week Sessions (3 classes per week) as low as $165!

To start your enrollment process and schedule your consultation emailRKC.Scott.Stevens@gmail.com

Group Class Schedules

High School Strength Class Schedule
The High School Strength program is a 12 week program
that teaches a combination of specialized stretching, corrective exercise, strength and safe explosive lifting designed to improve performance while building resilient joints and tendons.

Small group, personalized instruction utilizing the RKC system of strength training and the Functional Movement Screen system for identifying and improving movement patterns that put you at risk of injury

Mondays 4pm
Wednesdays 4pm
Saturdays 8am

Group Class Schedule
Group classes are geared toward general strength and conditioning utilizing specialized Kettlebell techniques and protocols for flexibility,mobility, stability, strength, power and endurance.

Monday 6am
Monday 9:15am
Monday 8:45pm
Tuesdays 5pm
Wednesdays 6am
Wednesdays 9:15am
Thursdays 5pm
Fridays 6am
Fridays 9:15am
Saturday 9am
Saturdays 10am

All Classes meet at 13010 Atwood Ave. Omaha, NE 68144

Just a few blocks south of 132nd & Center Street.

Learn from Omaha's first and best, the gold Standard in Kettlebell Instruction.
INSTRUCTORS
John Scott Stevens, RKC II, CK-FMS
Aleks Salkin, RKC
Deb Aschoff, HKC
Kelly Rushlow, HKC
Leslye Lindholm, HKC
Elizabeth Arndt, HKC

For more information email: RKC.Scott.Stevens@gmail.com
www.facebook.com/OmahaEliteKettlebell

High School Strength Training

2011-09-29T16:27:00.000-05:00

High School Strength Training Program starts November 2011:
Techniques and Secrets for Improving Strength, Flexibility and Power Production.

Only 4 spots remain!

This 12 week program will not only get participants stronger safely, but participants will be taught the SKILLS of stretching and strength to continue getting results on their own.

This program will consist of Functional Movement, Flexibility, Stability, Strength and Power Training.

Previous clients have experienced dramatic results

Nate Dunked for the first time... without practicing jumping
Jonathan added 15lbs of muscle
Melissa was able to double the laps she could swim in even less time!

Email RKC.Scott.Stevens@gmail for more information.

"KETTLEBELLS WORK"- IT"S NOT THAT SIMPLE

2011-09-16T12:42:00.000-05:00

This is going to sound weird, but one of the biggest problems with using Kettlebells is that they work… REALLY WELL....
when combined with the right principles, methods, intelligent program design, technique and safe movement (The RKC System does this).
In other words, Kettlebells don’t’ work. In fact, kettlebells don’t do anything, they are inanimate objects that just kinds of …. sit there.

What works? Kettlebells combined with the RKC system works!

For example, the results some of my clients get with the RKC system sounds like a bad infomercial

• Kelly lost 40lbs in 3 months, and gained 7” of hip mobility within a single session

• Kaleigh lost 13 lbs in 2 workouts a week for four weeks.

• Within minutes Allison, Shaun and Hannah all squatted pain free for the first time.

• Jonathan gained 15lbs of muscle, maintained sub 6% body fat AND improved his vertical jump by 7”

• James improved his shoulder mobility by 30 degrees in minutes with a simple ankle stretch (yes, ankle)

• After 1 month of kettlebell, Jill’s back was pain free for the first time in 16 years!

• Scott permanently healed a chronically sprained ankle with 5 minutes of exercise 1 day a week for 4 weeks AND lowered his resting heart rate by 30 beats per minute in just 4 workouts in one month.

• Nate dunked a basketball for the 1st time in 10 years with just one month of kettlebell and WITHOUT any jump training.

Unfortunately there are a lot of people out there that see or hear about others getting crazy results like these from intelligent training (RKC) with kettlebells but they filter out all the stuff that makes kettlebell training effective (RKC) and all they hear or see is “kettlebells work” and think it’s that simple. It’s not.

If you are under the impression that simply “using” kettlebells or learning how to “use” kettlebells from a YouTube video or book will get you these kind of results, then chances are you’re going to remain out of shape, get frustrated or get injured… or all of the above.

There is SOOOOOO much bad information and bad kettlebell technique demonstrated out there that it is spawning more bad information and bad technique resulting in an endless whirlpool of garbage. For the most part untrained people that are getting in shape with kettlebells are simple getting in shape despite their methods, not because of them. They are the exception, not the rule.

To prove my point, if I give you any crazy exercise and have you do enough of it, with enough intensity you’ll “get in shape”

For example: Here’s a free 10-week Body Transformation program that will get you in “Great Shape” that took more time to type then it did to conceive

Perform 8 sets of 10 reps of the each of the following with 10 seconds rest between sets. Then do a 200 meter sprint before starting the next exercise.

rapid fire Pushups (8 sets of 10)

rapid fire Pullups (8 sets of 10)

rapid fire Goblet Squats (use at least 70lbs for 8 sets of 10)

Kettlebell Snatches (8 sets of 10 per arm)

Box Jumps (8 sets of 10)

Perform 3x a week for 10 weeks

You’re welcome.

I’ll accept checks, cash or credit card.

Will this “program” get you “in shape” probably. Will it get you injured. Almost certainly.

A beginner might see this “program” and eagerly buy a pink 8lb kettlebell and think he or she is going to become the next UFC champion or Female Fitness Celebrity. They’ll watch a video of some kid wearing a Tapout or Affliction shirt who proclaims himself an expert demonstrating horrible technique. Then, armed with all the information and technique that they DON”T have, they’ll attack their new workout routine with extreme enthusiasm for one or two sessions. Eventually they’ll get injured or bored and kind of do it sporadically here and there once in a rare while.

Here’s a better program one that I use in my classes.

Pick One to Five exercises whole body exercises and perform them two to three days a week

Lift heavy to get strong.

Lift fast to lost fat.

Rest little to build endurance.

Eat more to build muscle.

Eat less to lose weight. Sometimes eat more to burn fat.

Gradually increase the volume of work from one week to the next.

Sometimes train hard.

Sometimes train easy.

Once in a rare while go all out.

Sometimes don’t train at all.

Follow a really hard day with a day off or an easy day.

Take a week off every 6-12 weeks.

Back-off and start over with less than where you finished and gradually build up to a new personal best.

Repeat as necessary.

“Kettlebells Work… it’s that simple” Sorry, it’s not true.

Let me correct that…. “The RKC system of Kettlebell training works… it’s THAT simple”

HKC Hardstyle Kettlebell Certification August 27th 2011

2011-07-20T17:23:00.002-05:00

Omaha, NE, United States
August 27, 2011
08:00 AM - 05:00 PM

Hardstyle Kettlebell Certification™ (HKC™)
with Senior RKC Jon Engum

Workshop Code # hkc155
Register on-line or call 1-800-899-5111 for credit card orders.

How to master the essentials of kettlebell lifting—and dramatically boost your power and effectiveness as a personal trainer or coach

Pavel and Dragon Door's one-day, entry-level kettlebell instructor certification workshop

Special Offers

Registered Participants

15% off Dragon Door Military Grade Kettlebells Order must be placed with Omaha Elite Kettlebell no later than August 13th.

HKC Candidate Preparatory Classes $40.00/hr. Call (402) 850-5551 for orders & prep classes.

On successful completion of the HKC, an HKC graduate will receive a $250 credit when they attend a future RKC certification workshop, which they must register for within one year of achieving the HKC. (Please note: the credit can only be received after attending an RKC.)

Since Pavel and Dragon Door launched the world's first-ever kettlebell instructor certification program in 2001, the classic RKC program has become the gold standard, now with over 1,500 certified instructors in over 43 countries.

The prized RKC certificate represents a "Black Belt" in kettlebell instruction that requires extensive pre-training to attain. A grueling, "experience of a lifetime", the RKC program is the ONLY current program which insists on stringent testing of multiple skills and strengths. Currently only an average of 70% of RKC candidates succeed in passing the requirements by which they can proudly hold themselves forth as "RKC-certified".

While qualified RKCs continue to graduate to ever-higher levels of expertise, through such groundbreaking graduate programs such as the CK-FMS and the RKC level II, it's clear that these individuals share a very special combination of drive, passion, skill, commitment and physical capability—without which the RKC would remain a distant dream.

In other words the RKC is not for everyone! Not everyone is ready to step up to that level of intensity and commitment. To pay that kind of price in blood, sweat, tears and money—whatever the final prize and future benefits, be it enhanced financial opportunity or dramatic physical gains.

But what about all of those otherwise-dedicated coaches, trainers and athletes who just can't commit to the full-bore RKC, but would still like to be certified in the most important essentials of kettlebell lifting?

Currently there is no entry-level kettlebell certification program that addresses these folk with the kind of quality and standards Dragon Door and Pavel have become famous for.

Time to change all that and provide this larger group of fine individuals the chance to "Enter the Kettlebell", as it were—and learn from the very best in the business.

So with that in mind, we present you the HardStyle Kettlebell Certification, the HKC—and your chance to join forces with the world's premier kettlebell instructor training system.

In creating the HKC, Pavel drew on his eight-plus years of developing the current Level I and Level II RKC programs, his authoring of the widely acclaimed Enter the Kettlebell! system and other kettlebell training resources, plus thousand of hours of personal discussion and research with high-level training experts of all kinds.

With his deep skill at identifying what is truly essential for effective kettlebell training, Pavel has created, with the HKC, an opportunity to build a superb and rock-solid foundation as a kettlebell professional.

Like the RKC, the HKC includes a qualifying test of physical strength. The RKC is famous for its mandatory snatch test—that immediately sets a high bar for those wishing to qualify as an RKC. We take pride in this. Many fitness certifications have no physical test whatsoever, allowing that curious anomaly of an obviously out-of-shape trainer dispensing advice to clients who are clearly fitter than they are!

To ensure that those who register for the HKC have a reasonable level of fitness, Pavel settled on an entry-level pullup test for men and a flexed-arm hang test for women based on the US Marine Corps'

Attend the HKC and leave with these major advantages:

A deep understanding of the true benefits of kettlebell training—for both yourself and your clients
A solid knowledge of vital kettlebell training safety procedures
A workmanlike grasp of the fundamentals of biomechanics—to ensure your clients move with perfect form and avoid injury
A grasp of the key HardStyle skills and principles of strength
The ability to competently perform the three foundational kettlebell exercises (the Swing, the Get-Up, and the Goblet Squat)
The confidence you can now correctly teach the three essential kettlebell exercises—and troubleshoot common technique problems
The unique HKC template for designing an unlimited number of effective kettlebell workouts.

And discover all this and more in the course of your HKC training:

Understand why mastery of the kettlebell swing is fundamental to high-level HardStyle practice
How to develop power through compensatory acceleration and overspeed eccentrics
How to train hip extension for back and knee health and athletic performance
How to employ bracing and neutral spine—for injury prevention, enhanced performance and optimal transmission of force
How to recruit the lat as a "core muscle" to improve the spine safety and glute strength
How to increase power with the biomechanical breathing match
A safe, effective modality for developing different types of endurance
Explosive training techniques for more effective fat-loss
The deadlift: the most "functional" exercise of all
The two-arm swing and corrective exercises
The concept of rooting and two key drills for developing it
The one-arm swing
The hand-to-hand swing
Russian relaxation exercises to enhance the acquisition of skilful movement, increase power and endurance
The two hundred year history of the get-up
The get-up as an assessment tool
The strength and health benefits of the get-up
How to correctly perform the get-up and teach corrective drills
How to move from mobility to stability, then from stability to strength—and why this progression is crucial for truly effective kettlebell work
The get-up, shoulder mobility and stability exercises. The role of the lat in shoulder stability and strength—and advanced lat facilitation techniques
How to employ and teach steering strength
The concepts of leakage and linkage—and their importance for effective kettlebell lifting
How to perform the goblet squat and corrective drills
"Strength stretching" for the hips
How to overcome gluteal amnesia
How to most effectively stretch the hip flexors to dramatically improve athletic performance, back health, and posture
How to modify the squat stance for a client with back problems
An alternative squat exercise for overweight clients
Why "sport specific training" is inappropriate for 99% of the coaches and athletes—and a powerful alternative

Take home an information packed HKC instructor manual:

What makes kettlebell training unique?
What Russian research says about the benefits of kettlebell training?
What is "Hardstyle"?
Kettlebell safety 101: ten key items
The Swing: its benefits, technique, teaching progression, and remedial drills
The Get-Up: its benefits, technique, teaching progression, and remedial drills
The Goblet Squat: its benefits, technique, teaching progression, and remedial drills
HKC program design
The three key principles of effective training identified by Russian sports scientists: continuity of the training process, waving the loads, and specialized variety,
Ten program design tools for an unlimited variety of effective kettlebell workouts:
- Rep Ladders
- Weight Ladders
- Time Ladders
- Breathing Ladders
- Reverse Ladders
- Drop Sets
- Super Sets
- Timed Sets
- Series
- Active Recovery Exercises

As with the RKC, the HKC will be earned through diligent testing of each candidate. Besides having to pass the requisite pullup/flexed-arm hang test at the outset of the workshop, each HKC candidate will be evaluated for technical proficiency and teaching skills at the end of the workshop and will then be granted either a pass or fail.

Tuition: $599.00

Registration deadline: August 24th, 2011

$50.00 fee for cancellations or transfers, no exceptions.

No refunds on cancellations after August 13th, 2011

Workshop Code # HKC155

Workshop reference: HKC, Omaha, NE August 2011

Excellent Early-Bird Registration Discount:Register and pay by July 30th, fee is only $499.00 (Save $100.00)
Workshop Code # hkc155
Register on-line or call 1-800-899-5111 for credit card orders

Certification Location:

Southwest YMCA

13010 Atwood Ave.

Omaha, Nebraska 68144

Hosts:
John Scott Stevens, RKC II, CK-FMS
Aleks Salkin, RKC

Get Free Money and Save Time

2011-06-29T04:33:00.002-05:00

Win Free Money and Save Time....

Our members already have, you can too.

Training with us means achieving more in less total time.

Just this morning I was talking to a new female client of mine who is also a member of another gym up the street. She used to hire a personal trainer and felt hesitant about paying extra for group kettlebell training. Since starting our kettlebell classes she found that she IS actually getting personal training in a group setting AND with even more attention to detail than she received in her previous one-on-one sessions elsewhere. Compared to other group classes that she has taken she said that the quality of technique we enforce is without equal because we actually teach people how to move safely while other group classes seem to focus on simply keeping up with the choreography or music of the day. She reported feeling that she is getting more results and a better workout in less time and with less money.

“B” [name changed to protect the innocent] a male client of mine returned after a one year hiatus at a high priced personal trainer studio. He said that although they also used kettlebell he never felt challenged and missed being pushed and feeling exhausted after class, yet still capable of going about his day. To that all I can say is, if you’re not challenged by kettlebell training, you’re not doing it right. The RKC consists of many world champion athletes who after achieving Elite Status found that they IMPROVED their performance after implimenting RKC techniques and methods. As a result they themselves went on to join and become RKC instructors. If it’s good enough to push Olympians, World Champions and the U.S. Special Forces to new personal bests then I guarantee it’s good enough to challenge you, whoever you are.

Julie just ran a 5k and finished among the top in her age group and only trained with Kettlebells in our group classes. She told me about the feeling of power she had while running uphill and consistently passing other runners with ease throughout the entire race. She couldn't believe how easy it was for her even though she didn't train for the event. She believes all runners would benefit from the kind of training we do in class as the ultimate form of cross training because it's so easy on the joints it actually allows trainees to get more training accomplished with less abuse on the lower body. We've already made plans for her next race and this time we've planned her kettlebell to specifically help her peak in time for the event.

So ask yourself this....

Do you want to spend LESS TIME working out and more time enjoying your life?

Do you want to get MORE RESULTS than you from your current or past form of exercise?
Do you want to IMPROVE PERFORMANCE in all manner of athletic endeavors?

Then give us a chance to save you Time and Money by enlisting our services.

We love and believe in the effectiveness of kettlebells and the RKC methods and can't wait to share this with our clients. We'll hold back no techniques, protocols or secrets and share everything we've learned to help you achieve success.

Save $20.00 on 16kg/35lb Kettlebell through June 30th

2011-06-24T11:12:00.001-05:00

SAVE $20!!!!

Dragon Door’s most popular Kettelbell the 16kg/35lb is on sale for $76.95 from the regular retail price of $96.75 a $20 savings.

This deal will be good until Wednesday June 29th.
Your link to this weeks deal is: http://tiny.cc/35lbKettlebellOnSale

If you're thinking about buying a kettlebell, now's the time!

Passing on this deal is like throwing away money.

Photo of a Single Leg Squat with a Dragon Door 16kg Kettlebell

Kettlebell T-Shirts

2011-06-14T23:50:00.002-05:00

Show your pride in Kettlebell and spread the good word with these T-Shirts.

Sir Winston Churchill was Hardstyle

2011-06-09T00:42:00.000-05:00

Winston Churchill was a man of principles, principles that can be applied to many endeavors including strength training.

A quote from Winston Churchill hangs near my rack of kettlebells; it reads

"When you are going through Hell, keep going!"

In other words, when things get tough don't stop your momentum, keep working hard and don't give up.
Nothing could be simpler, yet there are times when nothing seems harder.

This also reminds me of another quote of Winston Churchill's:

"Success is going from failure to failure without losing
enthusiasm."

Failure can become a stepping stone to success when used as a learning experience. Applied to strength training it's pretty simple, when things get the toughest that's when you need to just keep plugging away. Instead of disappointment you can choose to be excited that you have found yet another way that does not work and that you build upon - Hard Earned Experience. Examine why you failed, makes the necessary adaptations, then attack it again... and again... and again... and again. As long as your training is based on proven principles, sound methods and safe technique... have faith and persevere.

I've been struggling with the 1/2 bodyweight one-arm press for sometime now. I've been cycling between two programs [the Rite of Passage from "Enter the Kettlebell" and "Perfecting the Press" ] that have been proven to work using the meat and potatoes of the program's religiously and then changing or tweaking what has been referred to plateau breakers ever so often. As a result, I'm the same body weight and significantly stronger. This morning I EASILY performed the 1/2 bodyweight press with zero warmup... after Eight days's of eating, drinking and being a total beach bum in Hawaii.

The point...
Choose proven and boring programs with safe technique over flashy gimmicky programs.
Have faith.
Put in serious work.
and as Winston Churchill once said:

"Never give up, never; never; never; never!"

To learn what it takes to succeed, study ad apply the principles of those who have achieved great success such as Winston Churchill. When it comes to achieving success in fitness and strength training learn the time tested principles of strength as well as the methods and techniques to get you there from an RKC Certified Kettlebell Instructor.

Specialized Variety

2011-05-30T00:13:00.004-05:00

To get good, I mean REALLY good at any one thing you need to practice that one thing a lot.
One number that sticks in my mind is 10,000... as in the 10,000 hour theory that states it takes 10,000 hours of practice to reach a world-class level of mastery at anything.

So, you need to practice that ONE THING that you want to excel at for approximately 10,000 hours.
However, that one thing you want to excel at often consists of many things. Therefore you prioritize and select the most useful or fundamental techniques to focus our practice on. After all, mastering something fundamental lays the foundation for quickly learning something that appears to be "advanced" when in fact that advanced thing is simply a different application of the fundamentals. This is why Bruce Lee once stated that he does not fear the man that has practiced ten-thousand techniques once, but he fears that man that has practiced one thing, ten-thousand times and Master swordsman Miyamoto Musashi taught "from one thing, know ten-thousand things".

The problem is, practicing anything that much is boring... really boring. Some people are wired this way and can practice the same thing every day, day in and day out... while most of use are not. I believe one "secret" to productive training is keeping your practice sessions energetic and mindful. One way to keep your energy level up and stay "mindful" or focused to detail is to bring variety to your routine and keep things fresh. So, there-in lies the problem... to get good you need to practice the same thing over and over again, yet not get bored.

According to RKC Chief Instructor Pavel Tsatsouline the answer is specialized variety, in other words... practicing the same thing, in different ways. Variety in technique, variety in work to rest ratios, variety in load or intensity, variety in reps, variety in volume, variety in leverage, variety within variety.

Finally, you need to know what sort of variety as well as when and why to apply it so as to avoid what Master RKC Mark Reifkind refers to as "random acts of variety".

Specialized Variety is a principle that every RKC Certified Kettlebell Instructor knows well. When applied wisely it is what allows us to practice frequently while avoiding over training. (Sometimes we actually over-train on purpose... but that's another post.)

So here are some examples

Variety in training for the RKC Snatch Test

The Test itself
complete 100 reps in five minutes with as many hand switches as possible,setting the bell down when necessary.
5-minutes: complete 100 reps with as few hand switches as possible and without setting the bell down (an Ode to the original RKC snatch test)
10-minutes: complete 100 snatches and 100 burpees (my new personal favorite routine at Omaha Elite Kettlebell)
10-minutes: complete 200 high pulls with a heavier bell (ala Master RKC Mark Reifkind)
20-minutes: 30 seconds on, 30 seconds off
40-minutes: 15 seconds on, 15 seconds off with a lighter bell (ala Kenneth Jays Viking Warrior Conditioning)

Variety in technique:

Two hand swings, one hand swings, hand-to-hand swings, D.A.R.C. swings, walking swings, swings with two kettlebells, power swings from a dead stop
Turkish Getups, Getdowns, Partial Getups, Repetitive Getups, Getup Singles, Continuous Getups, Slow-Motion Getups, Getup-press up
One arm cleans, two arm cleans, alternating cleans, anchored cleans, uneven cleans
One arm press, two arm press, see-saw press, uneven press, sots press, kneeling press, bottom-up press, waiter press, one-legged press, stacked press, side press, back-up press, bent press, push press
Front Squats, overhead squats, Goblet Squats, Lunges, One Legged Squats, Tabata Squats ala Dan John, Rocking Deck Squats, Reactive Goblet Squats ala Senior RKC Jon Engum.
One Arm Snatch, two arm snatch, anchored snatch, split snatch

Learn about various applications of specialized variety in the following books and videos:

Enter the Kettlebell and it's free "Special Reports" provide examples of how to vary your practice of pressing and kettlebell ballistics while staying on course to achieve a 1/2 bodyweight one arm press and 200+ kettlebell snatches in ten minutes with the 24kg bell.

Viking Warrior Conditioning is a excellent illustration of variety by manipulating intensity volume and density to improve V02 max and develop a heart of "Elastic Steel"

The Russian Kettlebell Challenge
is the book and companion video that started it all. A great collection of kettlebell exercises that will provide even the most experienced with enough challenge to last a lifetime

The Importance of the Kettlebell Swing

2011-05-20T13:18:00.003-05:00

In the RKC school of strength, the hardstyle kettlebell swing is known as the center of the RKC Universe. If you are training with an RKC one thing you are gauranteed to do is a lot of swings. What do I mean by a lot?

Every day we do... swings.
Sometimes we warmup with swings.
We almost always finish with swings or a variation of the swing.
Once a month or so we do a 30-minute swing workout that adds up to around 640 reps.
Yesterday for example our group class finished with the followed sets and reps of kettlebell swings:
10 , 10, 12, 12, 14, 14, 16, 16, 18, 18, 20, 20, 20, 20, 18, 18, 16, 16, 14, 14, 12, 12, 10, 10.
The timer was set to beep every 30 seconds. The goal was to complete one set for every beep. Men were encouraged to use 24kg/53lbs and women 16kg/35lbs. That's 360 swings in 12 minutes. Not too shabby.

You get the idea.

The Hardstyle Kettlebell Swing teaches you how to brace with your glutes and abs, use an explosive hip hinge, forges a strong grip, develops crazy endurance and burns fat. Done properly it improves posture by strengthen the muscles of the entire back. All explosive hip driven movements benefit from the swing: Jumping, kicking, running, deadlifting,

Today I had the opportunity to learn the deadlift from a competitive powerlifter, although I am not yet lifting competitive numbers my form and grip was dead on... without ever practicing the barbell deadlift. During my lesson I was able deadlift 315 from both a conventional and sumo stance without major difficulty. Of course Mike, the powerlifter, was doing 405 for reps at a bodyweight of 140... so I'm aware I've got some work to do, but form wise I was good. The hip hinge in the deadlift and the kettlebell swing are identical, lot's of reps with the swing made the transition to the deadlift a breeze.

While reviewing assistance exercises we took turns doing isometric holds with 225... I held on the longest at least the recommended 35 seconds or more each time without much effort then bottom up pressed the 70lb kettlebell showing that I still had grip strength left over. I credit my grip strength to the Kettlebell swing.

Enough about me...
There's Kelly who has lost over 120lbs since joining our Kettlebell classes [she's now one of our team of instructors ;) and a STRONG lady. Janae who has lost 15lbs and ran a half marathon with no significant soreness while her friends were either injured or sore for weeks. Jonathan who improved his vertical 7 inches, Nate who dunked for the first time in 10 years, Julie who has lost over 20lbs and on, and on, and on. All from performing an inordinate amount of swings and variations of the swing.

Want to improve your deadlift?... do swings.
Want to improve your grip strength?... do swings.
Want to improve your vertical jump?... do swings.
Want to loose fat?... do swings.
Want to improve endurance?... do swings.
Want to learn how to snatch?... do swings.

Anything worth doing is doing right. So, before you run down to walmart to buy a 5lb kettlebell consider this

My 12 -15 year clients are swinging the 16kg 35lb kettlebell.
20-something Janae swings two 24kg/53lb kettlebells for 10 reps.
30-something Me can perform sets of 10 one-handed swings with the 48kg/106lb kettlebell.
40-something Beth regularly swings the 32kg/70lb kettlebell with ease.
50-something Dave swings the 70lb kettlebell with ease.
A 65 year old female client was performing sets of 10-20 swings with the 12kg/26lb kettlebell on her first day.

Here's a video of 12 yr old swinging a 25lb kettlebell

To learn the swing correctly requires that the kettlebell is heavy enough to provide feedback when you are doing something wrong. However, swinging incorrectly with a heavy kettlebell will lead to injury.

To learn how to perform the swing safely and effectively I recommend contacting us for group lessons, private lessons, bootcamps or workshops.

If you are looking for instructional DVDs on learning the kettlebell swing I recommend one of the following excellent resources

24 hrs to register: Sunday Kettlebell Workshop 1-4pm

2011-05-20T09:06:00.000-05:00

INTRO TO KETTLEBELL 3-Hour Workshop

Blast Your Training into Overdrive! With KETTLEBELLS and RKC Methods The Nation’s #1 system for Strength, Conditioning and Resilience!

This workshop will feature hands-on, in-depth learning by doing. Learn the three most fundamental and effective kettlebell techniques known to deliver undeniable strength gains, ignite rapid fat-loss and rehab injuries.

Sunday MAY 22nd 1pm-4pm

MAPLE STREET YMCA

7502 Maple Street, Omaha, NE 68134

YMCA: Amy Roux: 402-393-3700

Instructor: John Scott Stevens, RKC, CK-FMS 402-850-5551

Members: $50.00

Non-Members:$100.00

5:45 AM Kettlebell Bootcamp

2011-05-19T15:21:00.002-05:00

Kettlebell Challenge
Morning Bootcamp
5:45-6:45 amTuesdays and Thursdays

8-weeks of fat-melting, body shaping and strength building with RKC & HKC certified instructors.
Learn & utilize specialized kettlebell techniques known for delivering rapid fat-loss.

Coming in June!!!Join our mailing list to receive email updates and notifications of special offers.

Blast Your Training into Overdrive!
With KETTLEBELLS and RKC Methods
The Nation’s #1 system for Strength, Conditioning and Resilience!

Experience a simple and effective combination of bodyweight and specialized kettlebell techniques that have been known to deliver undeniable strength gains, ignite rapid fat-loss and rehab injuries. Exercises are adapted according to each participant’s needs and abilities. Taught by a certified RKC, CKFMS kettlebell instructor and Functional Movement Specialist trained in corrective exercise.

Join our Mailing List

2011-05-19T14:22:00.003-05:00

Complete the following form and receive notification of upcoming workshops, classes, and special offers.

You email will NEVER be sold or used any other purpose.

Safe Movement, Safe Technique

2011-05-18T09:50:00.003-05:00

Kettlebells + safe movement
+ specialized techniques = RESULTS!

Kettlebells are one of the latest fitness crazes to hit the scene. Although they have been around for hundreds of years they have just re-emerged in United States thanks to Pavel Tsatsouline and the Russian Kettlebell Challenge. Pavel and his elite group of RKC Instructors have been transforming bodies and improving athletic performance since 2001. Just recently kettlebells have been showing up on television weight-loss shows and infomercials, in fitness magazines and sporting good departments, at "body-shaping" gyms, bootcamps and with personal trainers. Kettlebell training is promoted as "functional-training", "extreme", great for your "core", and the ultimate form of low-impact cardio. While all of these claims can be true, there is one important point to remember

"It's not about the Kettlebell"Getting results with kettlebell training or any form of physical training should always include

Safe Movement
Safe technique

Safe Movement
Before starting any exercise program you need to learn how to move safely with strength. For the majority of the population simply following a exercise program on DVD or a book is a recipe for failure. This is mainly due to the fact that there is no such thing as an average person and most people have movement limitations or restrictions. For example some people have bad joints, backs, shoulders or knees, while others simply have poor flexibility, lack of stability or inefficient movement patterns that are harmful to their own bodies. Performing high intensity exercise with poor flexibility, bad joints or poor movement patterns is like racing a car with a flat tire and poor alignment that has the parking break on... bad idea.
Before beginning an intense exercise program, whether it is for strength, conditioning or weight-loss it is highly advised to locate a Functional Movement Screen Specialist to objectively evaluate the quality of your movement. This is a proven method of identifying your risk of injury during exercise. The FMS specialist will then assign the correct exercise restrictions and progressions to keep you safe and improve your quality of movement. The FMS has been around for over a decade and is well known and utilized among elite trainers.
At Omaha Elite Kettlebell we implement the Functional Movement Screen with a CK-FMS Certified specialist.

Strong ladies of Omaha Elite Kettlebell demonstrating SAFE technique and form.

Safe Technique

An injury about to happen.

Kettlebell techniques can be safe and effective or insanely dangerous, the difference is in the technique.
Simply using a kettlebell won't deliver results any better than purchasing a gym membership, you need to know how to use it. To access the full potential of the kettlebell means learning how to safely and effectively perform specialized techniques that take advantage of the kettlebell's unique properties. To learn safe AND effective kettlebell technique there is no better way than to enlist the services of an RKC Certified Kettlebell Instructor. The RKC is the world's first and foremost Kettlebell Instructor Certification. Created in 2001 the RKC maintains the highest standards for it's instructors including fitness, technique, teaching skills and safety. RKC instructors are known for freakish pound for pound strength, high level technique plus safe, fast and effective teaching methods. If you've used kettlebells but never trained with an RKC, then chances are an RKC can dramatically improve the safety, quality and effectiveness of your kettlebell techniques thereby improving your results. If no RKCs are available in your area then you should consider locating an HKC certified instructor. HKC instructors have taken an intensive one-day course in how to properly teach the three most fundamental kettlebell techniques.

At Omaha Elite Kettlebell our team of five instructors are all RKC or HKC certified.
Safe Movement and Safe Technique: two essential parts of any exercise program. Two services you are guaranteed at Omaha Elite Kettlebell.

Blast Your Training into Overdrive!

With KETTLEBELLS and RKC Methods

The Nation’s #1 system for Strength, Conditioning and Resilience!

Experience a simple and effective combination of bodyweight and specialized kettlebell techniques that have been known to deliver undeniable strength gains, ignite rapid fat-loss and rehab injuries. Exercises are adapted according to each participant’s needs and abilities. Taught by a certified RKC, CKFMS kettlebell instructor and Functional Movement Specialist trained in corrective exercise.

Plattsmouth NE Kettlebell Workshops Tues May 17th & Wed May 18th

2011-05-13T13:30:00.000-05:00

Choose Your Workshop

These Workshops will give you a Crash Course in safe and explosive kettlebell techniques that have been known to deliver undeniable strength gains, ignite rapid fat-loss and rehab injuries. Hands-on training in fundamental techniques.

LEVEL I
The perfect place to start. Learn the three most fundamental movents: The Swing, the Getup and the Goblet Squat

LEVEL II

Build on the basics learned in level I with the the Clean, the Press and the Snatch. Level II participants are required to have completed Level I and to have sufficient shoulder mobility for overhead lifts.

Choose Your Workshop

KETTLEBELL WORKSHOP May 17th & 18th Plattsmouth NE

2011-05-12T13:48:00.000-05:00

Blast Your Training into Overdrive!

With KETTLEBELLS – The Nation’s #1 Tool For
Strength, Conditioning And Resilience

LEVEL I
The perfect place to start. Learn the three most fundamental movents: The Swing, the Getup and the Goblet Squat

LEVEL II

LEVEL I: Tuesday May 17^th 5:30 – 7:00PM
LEVEL II: Wednesday May 18^th 5:30 – 7:00PM

Location: Plattsmouth Community Center308 South 18th Street Plattsmouth, NE 68048

$35.00 Per Day – Limited to 20 participants

To Register: Call Geri @ (402) 296-5800 ext 206 NOW

Questions: call Scott @ (402) 850-5551 or email RKC.Scott.Stevens@gmail.com

BONUS OFFER:
PARTICIPANTS SAVE 10% ON KETTLEBELLS!!!

FREE KETTLEBELL WORKOUT - SAT MAY 14th 9-9:30 AM

2011-05-11T09:38:00.002-05:00

Omaha Elite Kettlebell and Anytime Fitness will be offering a free Kettlebell lesson this Saturday from

9:00 am to 9:30 am.

Participants will be introduced to the power of the RKC Hardstyle Kettlebell Swing.

The lesson will be taught by RKC and HKC certified Instructors, the Gold-Standard in Kettlebell Instruction.

Space and Kettlebells are limited so please call (402) 291-1500 to reserve your spot!

Blast Your Training into Overdrive!

Learn what is perhaps the single most effective exercise for fat-loss and cardio-vascular endurance: The Hardstyle Swing! This specialized kettlebell technique has been known to ignite rapid fat-loss, build resilient backs, powerful legs and a fighter’s endurance. This is the same technique and method covered in the New York Times Best Seller “The 4-Hour Body” that has helped RKC, Tracey Reifkind lose over 100lbs using only three 20-minute sessions per week. Bellevue’s own Kelly Rushlow has lost 120lbs since training with RKC methods and credits much of her success to kettlebell technique like the swing.

From Forearms to Five-Arms

2011-05-09T11:14:00.002-05:00

My cousin who does Kettlebell with me is always joking that I have Pop-Eye forearms from Kettlebell.
While it is true that my forearm strength and definition improved considerably since training with kettlebells, I'm a long way from resembling Pop-Eye, perhaps I need to eat more spinach.

As my RKC level 2 Certification approaches one of the things I'm focusing on is improving my grip strength. Improved grip strength, especially for my left arm will carry over to a better press and stronger pullups.

Today we did the following finisher to wrap up, it blasted our forearms to the point where they felt like they would burst. Perform this at the end of a strength workout once a week. Each week try to increase the duration of the session until you can perform 20 reps during each 45 second round of swings for 30 minutes.

45 seconds of HEAVY swings (48kg) Perform 2 sets of 10 swings.
15 seconds of rest to transition to the next station
45 seconds of farmer's walks with two 32kg bells. Flex your wrists and lats for the duration of the carry.

15 seconds of rest to transition to the next station

Repeat.

Continue until you can no longer achieve 20 swings in 45 seconds with good form. Stop before failure.

Week1

Test your grip strength on each side with a hand gripper, plate pinch, or bottom up press. This is your baseline.

Perform the workout

Each week attempt to perform more sets until you can complete 30 minutes in this fashion.

After 4 weeks take one easy week then re-test.

This should help develop a noticeable improvement in strength to point that others will refer to your forearms as "Five-Arms" instead.

Enjoy.

Order Kettlebells

Today's Variety Workout

2011-05-06T12:45:00.002-05:00

I put together a nice workout for my variety day. Thought I'd share.
It takes about an hour to perform, not including preparation and cool down.

15-minutes of 28kg Getups
5 min: 1 Sets of one Getup Per
5 min: 3 Consecutive Getups per arm
5-min: 5 snatches + 1 Get Down, Switch Arms & Repeat
6 Snatches + 1 Get Down, Switch Arms & repeat
Keep adding one snatch rep + 1 Getup, repeat

15-minutes Pullups & Pistols
1 28kg Pullup, 1 14kg Pullup, 1 bodyweight Pullup
1 28 Pistol/leg, 1 14kg pistol/leg, 1 bodyweight "naked" pistol / leg
repeat for as many sets as possible in 15 minutes.

10-minutes Mini-Grad Challenge " The Meat Grinder"
The thought here was to prepare for the upcoming RKC 2 and double kettlebell work while mimicking the Grad-Challenge type workouts used at the end of the RKC weekend.

3 sets of bells 2x24kg, 2x20kg, 2x16kg
5 cleans, 6~8 walking see-saw presses (5 yrds), 5 front squats, Racked carries back to starting point, repeat with lighter bells, repeat with lighter bells,
Start over with Heaviest set of bells & repeat the whole process again.
Perform at least two circuits.

Note: This would be fun to do again with 32s, 24s and 16s.

10-min 48kg Swing Intervals Well Done
20 seconds of work, 10 seconds of rest
first 10 rounds: 10 sets of 10 1-Hand swings
second 10 rounds: 10 sets of 10 2-Hand swings

HOW TO KEEP THE KETTLEBELL FROM HITTING YOUR HEAD

2011-05-05T12:49:00.001-05:00

That’s right…
hitting your head, and No, the solution does not involve wearing a helmet.
In the last year or so several of my Kettlebell clients have returned with horror stories from their friends who are taking kettlebell classes around town. It turns out that they can’t figure out how you’re supposed to do kettlebell techniques without the kettlebell bruising your forearms, collarbones or …. Hitting yourself in the head. Worse than that, their "kettle-ball" instructors usually just tell them that they will eventually figure it out on their own, or suggest wrist bands, arm bands, etc...

First of all, let me make it perfectly clear that in 3 years of teaching well over a thousand group kettlebell classes and several hundred private sessions I have NEVER had a single student hit themselves in the head with a kettlebell. Zero, nada, zip, zilch,squat, goose egg… you get the idea. This is probably directly related to the fact that I’ve gone through multiple RKC instructor courses, assisted at HKC instructor courses, assisted at the RKC instructor course, completed the CK-FMS certification, purchased then devoured dozens of high quality books and DVDs on the topic, listened to hundreds of hours of audio on the subject, train with kettlebell 4 to 6 days a week, etc, etc, etc…

With the rising popularity of kettlebells and the ever increasing demand for kettlebell instruction, all manner of group exercise classes are starting to incorporate kettlebells into their routines with kids and adults. The problem is most “personal trainers” do not take the time to learn how to use a kettlebell, let alone get trained in how to teach effective kettlebell techniques, properly and safely.

Just the other day a certified personal trainer asked if he could use my kettlebells to train his overweight client. When I asked if the trainer had been trained in their usage and trained in how to teach them he said “No”. Most trainers just want to impress and or entertain you. They’ll make stuff up on the spot and have you do completely inappropriate exercises just because they thought it looked cool on the Biggest Loser. If you want heaping plateful of entertainment with a high risk of injury enjoy, then by all means go enjoy your choreographed, rubber coated, pink and yellow “kettle-ball” workout at your local group exercise class.

HOW TO KEEP THE KETTLEBELL FROM HITTING YOUR HEAD?

Short Cliff Note’s Answer

· Take lessons from me, an RKC Certified Kettlebell Instructor or any other experienced RKC or HKC instructor.

Medium Length AnswerRKC Certified Kettlebell Instructor's have an immense tool box of teaching tools, corrective drills and exercise progressions to teach the following items as efficiently as possible.

Learn how to properly hold the kettlebell while maintaining a neutral wrist.
Never perform a kettlebell swing higher than chest level.
Learn how to accelerate the handle around the bell during cleans and snatches.
Learn how to “tame the arc” during cleans and snatches.
Learn when the right time is to tightly grip vs loosely grip the handle.
Learn how to avoid the “broken arm” position during cleans and presses.
Learn how to safely maintain a “packed shoulder”, “locked elbow”, vertical arm and neutral wrist during overhead lifts.
Learn how to safely lower the kettlebell into the “Racked” position.
Learn how to safely absorb the shock when dropping a kettlebell from the lockout.
Learn how to center your hips under the weight overhead, not your skull.

If you or your “Kettle Ball” trainer do not know the items listed above, please consult an RKC or HKC certified instructor get us to come host a one-day kettlebell workshop at your location.

FUN HOMEWORK ASSIGNMENT:
IF YOU TAKE KETTLEBELL IN A GROUP CLASS, OR FROM A PERSONAL TRAINER

Want to stump the average personal trainer who’s trying to push kettle-ball on you? Ask them the following questions:

What’s the benefit to using a kettlebell as a training tool?
What exercises will you have me do with a kettlebell that we can’t already do with a barbell, dumbbell or medicine ball?
Can I wear my cushy heeled tennis shoes while using kettlebells? [Hint: NO!]
Have you been specifically taught and certified how to teach specialized kettlebell techniques in a safe progressive manner by a respected authority on Kettlebell training?

If yes:

How long ago?
Who certified you?
What did you have to do earn your certification?
How do I contact them to see if your certification is still valid?

Since 2001 , the RKC has been the world’s first and best kettlebell instructor certification. Getting certified as an RKC requires extensive training experience with kettlebells, a high level of fitness, the ability to properly demonstrate teachniques, the ability to safely teach each technique, passing the RKC Snatch Test, surving the 3-days of kettlebell lifting, completed the Grad Challenge, technique test and teaching test. Failure rates for candidates range from 30% to 80%. All instructors must re-certify every two years. The RKC is an ever growing and evolving organization that continues to attract and retain the best of the best. It is currently an international organization with over 2000 certified RKC instructors and 1500 HKC certified Instructors.
[Read more about the RKC at http://www.dragondoor.com/ ]

My Students are my Teachers

2011-05-03T11:33:00.000-05:00

I was inspired by the effort and work ethic the clients I tried this morning:

A 63 yr old overweight female who pushed herself to use heavier kettlebells, owns her dysfunction and fights to overcome it.
A 38 yr old female who conquered a brutal series of Squats, Cleans and Push Presses with double kettlebells, pullups and 10 minutes of 35lb kettlebell snatches.
A 50+ retired male throwing around double 20kgs, squatting double 24kgs alternating with pullups and then 10 minutes of 24kg swings.

What all of them have in common is a great blend of humility and a warrior spirit. They push themselves. They are aware of how far they have come while at the same time realizing how much untapped potential remains. They look forward to performing increasingly harder workouts with enthusiasm because it is a sign of progress yet to be realized. These are individuals who are strong. They do not boast or brag. They have perspective. They have humility. They have confidence. They have courage.

I am honored to be their instructor.
Today I was their student.
I pledge to follow their example.

Closing thoughts...

True strength is accompanied by gentleness.True power with restraint.
True Greatness with Humility.
True leadership with servitude.
These are signs of hard earned experience and wisdom.

A beginner who mistakes natural ability and talent for skill will have a rude awakening in the presence of true greatness.

Kettlebell Training is Elite - NOT - Elitist

2011-05-02T11:32:00.001-05:00

One question I hear often is "Do you think I can handle your Kettlebell class?"
For some reason there is a misconception that Kettlebell training is only for the most hard-core and fit individuals out there. While it is true that Kettlebell training can be exceptionally intense, it is also true that each exercise can be scaled to the individual. This makes it possible for people of every fitness level to feel successful and victorious at the end of each session. Grandmas may be doing seated presses from a chair, an overweight client may be doing partial getups with presses added at each step , the elite athlete may be doing a complex of snatches, presses and squats with two heavy kettlebells while yet another individual is building up the core strength to do a proper push-up ... and they all urge each other on.

In my Group Kettlebell Classes there is NO CHOREOGRAPHY. You are not trying to KEEP UP with anyone.
We use CAST-IRON Kettlebells, NO PLASTIC WEIGHTS. There are NO MIRRORS. There is NO YELLING over a headset or otherwise.

Beginners start with basic and simple exercises. Flexibility, mobility, stability and clean movement patterns are patiently developed. Movements are mastered before weight is added. Over time more advanced and complex exercises are introduced.

The instructor will actually walk the room and correct each individual one-on-one. Everyone works on a similar movement appropriately progressed or regressed to an appropriate difficulty for each individual. Everyone's personal bests are celebrated. There is only friendly competition and encouragement.

This is RKC Kettlebell. This is the RKC School of Strength. This is personal training in a group setting. This is strength training.

This is Omaha Elite Kettlebell.

Elite... not Elitist.

Strong Ladies of Omaha Elite Kettlebell

2011-03-31T14:19:00.002-05:00

Strong IS the new Skinny!

Lifting heavy weights build strong, toned muscles which in turn burn more calories throughout the day. With safe technique and progressive programming, as taught in the RKC School of Strength, most women build up to using the 35lb kettlebells as their primary working weight.

In the above photo Deb and Julie Demonstrate 4 techniques: the Swing, the Goblet Squat, the Clean and the Military Press using a pair of 16kg (35lbs) kettlebells.

When put together in a single program these 4 exercises challenge every muscle in the body from toes to finger tips. Core strength, cardio, flexibility, explosive power and resilience are just a few of the benefits to be derived.

A Press & A Pull.

In this photo Tracey is pressing the 20kg (44lb) kettlebell. Beth is performing a chin-up and Suzanne is performing the See-Saw Press with 2 12kg(26lb) kettlebells. The One arm press with 1/4 bodyweight for women and 1/2 bodyweight for men is the standard we seek to meet or beat. The chin-up(underhand grip) and the advanced deadhang tactical pullup (overhand thumbless grip) are excellent exercises that compliment the press perfectly.

Omaha Elite Kettlebell's Metabolic Beat Down

2011-03-22T10:25:00.004-05:00

Here's a 20-minute workout guaranteed to melt the fat.

20 minutes

Swings & Clean, Push Press

Note: by push press I mean a long push press where you squat below parallel, pause motionless then explode up out of the hole. The weight should float into the overhead lockout.

Double Kettlebells (one in each hand)

Clean & Push Press > 2 swings

2x Clean & Push Press > 4 swings

3x C&PP > 6 SW

4x C&PP > 8 SW

5x C&PP > 10 SW

Start over & repeat with a single Kettlebell

Clean & Push Press > 2 swings

2x Clean & Push Press > 4 swings

3x C&PP > 6 SW

4x C&PP > 8 SW

5x C&PP > 10 SW

Switch arms & repeat

Complete the entire sequence with one arm, then change arms & repeat.

----------------------------------------------------

Repeat A+B 3x.

Men use 16kg or heavier.

Women use 14lbs or heavier.

----------------------------------------------------

The goal is to keep moving for 20 minutes.
Try to complete all of set A without setting the bells down. The same for set B.
Controlling the Fatigue:

If you have to set the bells down, do so and perform fast & loose exercises.
If you are too fatigued to continue using double bells, switch to using one bell and return to doubles when you feel able.
If you are too fatigued to complete the entire sequence with one arm, switch arms, then return to the other arm and pick up where you left off.

Increasing the Difficulty

When you feel you've OWNED this workout and can complete each set without setting the bells down, start over replacing the cleans with snatches.
When that is easy, try pressing your bells from the bottom of the squat, then standing up (Requires Superb technique and mobility)
Finally, move up to heavier bells.

Enjoy!

Two Day Kettlebell Workshop April 6th & 13th.

2011-03-17T00:28:00.000-05:00

2-DAY KETTLEBELL WORKSHOP
Part 1 of 2: April 6th 5:30-7:00pm
Part 2 of 2: April 13th 5:30-7:00pm (must also attend 4/6)

Location: Downtown YMCA
YMCA Members: $40.00 Non-Members: $60.00
To Register: Call Allison Westmeyer @ (402) 341-1600

Questions: call the instructor Scott Stevens @ (402) 850-5551 or email RKC.Scott.Stevens@gmail.com

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Register Online
https://ww3.metroymca.org/mo-asp/classDetail.asp?classid=D0020954
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Blast Your Training into Overdrive!
With KETTLEBELLS – The Nation’s #1 Tool For Strength, Conditioning And Resilience

This 3-Hour Workshop will give you a Crash Course in safe and explosive kettlebell techniques that have been known to deliver undeniable strength gains, ignite rapid fat-loss and rehab injuries. Hands-on training in the three most fundamental hard-style techniques with an RKC certified Kettlebell Instructor and an FMS Functional Movement Screen Specialist.

Learn the same methods and principles that have been adapted and used by Elite Athletes in powerlifting, combat sports, the NFL, Olympics and Featured in the New York Times Best Seller The 4-Hour Body.

A Whole Body Workout

2011-03-10T10:38:00.001-06:00

Today called for 10 minutes of Swings alternated with See-Saw Presses, 10 minutes of Cleans and Front Squats 10 minutes, 10 minutes of swings & Renegade Rows.

I decided to mix up a little using the same but different principle and combined all techniques into a single complex but replaced rows with pullups. For those of you who don't know what a complex is: A complex is a series of exercises performed back to back with the same implement without rest. In this case performing a bunch of different exercises in a row without setting the kettlebells down. The difficulty of techniques placed further along in the complex become compounded do to the accumulated stress from the techniques that precede them. Using this method you can really amp up the difficulty of a given lift by placing it toward the end of the complex. It is usually advisable to place the most difficult exercises at the beginning of the complex.

Today's Kettlebell Complex:
Using two snatch test size kettlebells...
5 swings, 5 cleans, 5 see-saw presses, 5 front squats, set down & do 1/2 of your max# of dead-hang, thumb-less pull-ups. Rest as necessary
(ideally the act of setting the bells down and doing pull-ups is intended to be your rest period).
Repeat for 15 minutes.

March 13th Kettlebell Workshop! 1-4pm Omaha, NE

2011-03-07T10:25:00.000-06:00

Kettlebell Workshop

March 13th

1:00pm-4:00pm

Location: Downtown YMCA

430 S 20th St., Omaha, NE 68102

Cost: $40.00
Open to the Public (non-members are welcome)

To Register: Call Allison @ (402) 341-1600 NOW!
Space is limited to 20 participants!

Questions: call Scott @ (402) 850-5551 or email RKC.Scott.Stevens@gmail.com

Blast Your Training into Overdrive!

With KETTLEBELLS – The Nation’s #1 Tool For Strength, Conditioning And Resilience

This 3-Hour Workshop Will Deliver A Crash Course In A Combination Of Safe And Explosive Kettlebell Techniques As Well As Specialized Methods That Have Been Known To Deliver Undeniable Strength Gains, Ignite Rapid Fat-Loss And Rehab Injuries.

Receive Hands-On Training In The Fundamental Hard-Style Techniques With Three Certified Kettlebell Instructors To Propel You Into The Front Ranks Of Physical Excellence.

COMRADES,

Be prepared for high-volume, hands-on training and RKC style "Tough-Love" during this "WORKShop" (emphasis on WORK)!

This workshop is intended for individuals of all fitness levels who want to learn how to safely incorporate kettlebell techniques into their existing training.

The ultimate goal of this workshop is to teach safe technique for the first three fundamental exercises: Swings, Getups and Squats. Although these three techniques can provide enough challenge for years to come additional techniques will be taught if time permits.

---------------------------------------------------------------------------------

PAYMENT

Payment is due in full before participation.

SAFETY

Be prepared to use good judgement and follow ALL safety recommendations.

Be prepared to disclose any current or previous injuries that may prevent you from properly moving or stabilizing your ankles, knees, hips, low-back, shoulders, knees, neck.

ARRIVE EARLY

Please arrive a minimum of 15-minutes early to complete all necessary paperwork and waivers.

NON-PAYING SPECTATORS/OBSERVERS or RECORDING DEVICES of any kind are not allowed.

3-HOUR KETTLEBELL WORKSHOP FEB 26th 1:00-4:00 PM Plattsmouth Community Center

2011-02-17T11:01:00.002-06:00

Kettlebell Workshop

February 26th

1:00pm-4:00pm

Location: Plattsmouth Community Center

308 South 18th Street Plattsmouth NE

Cost: $50.00

To Register: Call Geri @ (402) 296-5800 ext 206 NOW

Questions: call Scott @ (402) 850-5551 or email RKC.Scott.Stevens@gmail.com

Blast Your Training into Overdrive!

With KETTLEBELLS – The Nation’s #1 Tool For Strength, Conditioning And Resilience

Receive Hands-On Training In The Fundamental Hard-Style Techniques With Three Certified Kettlebell Instructors To Propel You Into The Front Ranks Of Physical Excellence.

[ Download the Flyer ]

COMRADES,

Be prepared for a high volume of hands-on training and RKC style "Tough-Love" during this "WORKShop" (emphasis on WORK)!

This workshop is intended for already fit individuals who want to learn how to safely incorporate kettlebell techniques into their existing training.

---------------------------------------------------------------------------------

PAYMENT

Payment is due in full before participation.

SAFETY

Be prepared to use good judgement and follow ALL safety recommendations.

Be prepared to disclose any current or previous injuries that may prevent you from properly moving or stabilizing your ankles, knees, hips, low-back, shoulders, knees, neck.

ARRIVE EARLY

Please arrive a minimum of 15-minutes early to complete all necessary paperwork and waivers.

NON-PAYING SPECTATORS/OBSERVERS or RECORDING DEVICES of any kind are not allowed.

Today's training

2011-02-14T11:17:00.001-06:00

My "Bulldog" / 40kg Kettlebell

5 3-rung ladders of 36kg one-arm presses + 30 weighted pullups , 75 barbell squats.
Today's PR = Pressing the 40kg kettlebell easily and strictly with each arm AFTER 30-reps of 36kg presses per arm!

At 81kg bodyweight the 40kg is the kettlebell I need to press as part of the RKC Level II instructor course minimum requirement. My goal is to be performing 5 ladders of 3-to-5 rungs with the 40kg by then AND doing so at a lighter bodyweight.

Less IS More

2011-02-11T00:40:00.002-06:00

P-90X, Insanity, Local Bootcamp Gurus, Personal Trainers beware.... the secret is out:

Less is more! Your ADHD style training methods are not for everyone.

You don't need a 12 station circuit and dozens of pieces of equipment or thousands of lbs of weights to get a whole body workout.

You don't need to perform a mind-numbing variety of exercises to stimulate "muscle confusion".

You don't need fancy shoes, a heart-rate monitor, or a Jillian Michaels wannabe personal trainer screaming in your face and climbing on your back.

All you need is to learn how to properly perform two movements: one slow-grind + one explosive lift, a kettlebell or two and put it all together with an intelligent plan... then stick to it.

Beginning students of mine start off with focusing on only two movements that train the entire body: the Getup and the Swing. Pavel Tsatsouline created a training program consisting of ONLY these movement called "the program minimum". In the strength an conditioning world this program has been called ingenious by experts in the field.

The getup is a unique movement that consists moving from a supine position to a lunge then standing all while holding a kettlebell overhead, then the movement is reversed. This is a slow "grinding" movement that develops stability, shoulder & grip endurance and flexibility. The swing is the other technique that provides contrast with a high-speed explosive deadlift-like movement performed for 5-20 reps. This movement develops a mastery of relaxation vs tension, powerful hips, a strong grip, melts fat and builds legendary endurance.

These two movements (the getup and the swing) hit just about every muscle and energy system while improving flexibility, posture and functional performance in just about every sort of athletic endeavor.

Tonight while training for my RKC level II certification I re-discovered another classic pair of exercise that are a match made in heaven: the Bent Press and the Clean & Jerk. While I've been training both movements for quite some time I've never used these two movements as the sole elements of a session until tonight. One slow grind paired with one explosive lift. In only two movements I targeted slow twitch and fast twitch muscle fibers, upper body and legs, flexibility and strength. After the workout I felt wonderful, ready to battle for a kingdom. I got in both my strength training and cardio and it only required two kettlebells of the same size.

If you are tired of complicated training that requires too many exercises or too many pieces of equipment consider RKC style kettlebell training. Simple, addictive and devastatingly effective. To learn how schedule a private lesson or workshop with your favorite local RKC/CK-FMS (that's me by the way) and start building the body of your dreams, muscles that are stronger than they look and endurance that will confound your competition.

This is what I offer:

Mastery of a single powerful piece of equipment.

Safe technique and exercises.

Simple and effective program design.

Addictive and challenging movements.

Twice the workout in half the time.

Kettlebell Workshop February 26th Plattsmouth NE

2011-01-27T13:39:00.001-06:00

Kettlebell Workshop

February 26th

1:00pm-4:00pm

Location: Plattsmouth Community Center

Cost: $50.00

To Register: Call Geri @ (402) 296-5800 ext 206 NOW

Questions: call Scott @ (402) 850-5551 or email RKC.Scott.Stevens@gmail.com

Blast Your Training into Overdrive!

With KETTLEBELLS – The Nation’s #1 Tool For Strength, Conditioning And Resilience

Receive Hands-On Training In The Fundamental Hard-Style Techniques With Three Certified Kettlebell Instructors To Propel You Into The Front Ranks Of Physical Excellence.

[ Download the Flyer ]

COMRADES,
Be prepared for a high volume of hands-on training and RKC style "Tough-Love" during this "WORKShop" (emphasis on WORK)!
This workshop is intended for already fit individuals who want to learn how to safely incorporate kettlebell techniques into their existing training.

The ultimate goal of this workshop is to teach safe technique for the first three fundamental exercises: Swings, Getups and Squats. Although these three techniques can provide enough challenge for years to come additional techniques will be taught if time permits.

---------------------------------------------------------------------------------
PAYMENT
Payment is due in full before participation.

SAFETY
Be prepared to use good judgement and follow ALL safety recommendations.
Be prepared to disclose any current or previous injuries that may prevent you from properly moving or stabilizing your ankles, knees, hips, low-back, shoulders, knees, neck.

ARRIVE EARLY
Please arrive a minimum of 15-minutes early to complete all necessary paperwork and waivers.

NON-PAYING SPECTATORS/OBSERVERS or RECORDING DEVICES of any kind are not allowed.

RECOMMENDED ITEMS
Writing materials: pens & notebooks
Water bottle, towel, healthy snacks, electrolytes

TAKE CARE OF YOUR SKIN & PREVENT BLISTERING
http://www.dragondoor.com/rkc_skincare.html

RECOMMENDED WORKOUT CLOTHING
Quick drying / wicking shirts such as UnderArmour.
Non-Abrasive shorts or tight fitting pants that does NOT conceal knee movement.
I suggest that beginners wear thick wrist bands if you are not accustomed to the heavy weight resting against your wrists and forearms.

RECOMMENDED FOOTWEAR
Please wear approved footwear: No shoes at all, Vibram five fingers, Converse Chuck Taylors, flat soled shoes without elevated heels.

Variety Day 1/27/2011

2011-01-27T13:38:00.002-06:00

Bottom-Up Presses: 24kg 10/side (1 RM = 32kg)
Pistols: 16kg 5/side (held out front w/both hands)
Pistols: 24kg 5/side
Pistols: Body 5/side
Partial Getups: 40kg 5/side (to 1/2 kneeling)
Upside Down DL Body 3x3

The goal of today was to keep things relatively easy and fun with ample rest while practicing some difficult techniques.

Bottom-Up Presses 10 per arm with 24kg (52.8 lbs)
Hold the kettlebell with one hand by the handle so that the handle is on the bottom and the ball is balanced above it. Crush grip the handle and press it overhead while keeping the ball balanced above the handle. Lower the bell with a slow controlled negative. This exercise builds a strong grip and helps perfect the groove of the one arm press because if forces you to keep the forearm vertical and maintain tension throughout the press.

Pistols: 15 per leg 5 with 24kg, 5 with 16kg, 5 with bodyweight
Stand on one leg, extend the free leg out in front. Lower yourself into a one legged squat keeping the unloaded leg held out in front of you. Reverse the movement to standing on one leg again.

Bodyweight: Performing a "Naked" pistol (using bodyweight only) requires exceptional ankle, knee, hip and thoracic mobility: something that is uncommon in society where people sit for 8-hours a day. Regardless of mobility, the Naked pistol also favors certain body types over others; for example someone with long legs may find it more difficult to balance. For these reason many otherwise strong individuals will find "Naked" pistols very difficult if not seemingly impossible.

Use of weight: Holding a relatively light weight in front of you makes this technique easier by acting as a counterbalance.
Partial Getups 40kg kettlebell (88lbs) 5 reps per arm (pausing motionless at each of 7 steps up and down.) Starting on your back, holding a kettlebell with a vertical arm overhead and work your self up to a lunge with the kettlebell held overhead. I personally prefer the "Kalos Sthenos" method advocated by the RKC which consists of very specific positions to achieve which challenge mobility and stability along the way to full standing.

Partial Getups 40kg kettlebell (88lbs) 5 reps per arm (pausing motionless at each of 7 steps up and down.) Starting on your back, holding a kettlebell with a vertical arm overhead and work your self up to a lunge with the kettlebell held overhead. I personally prefer the "Kalos Sthenos" method advocated by the RKC which consists of very specific positions to achieve which challenge mobility and stability along the way to full standing.

Upside Down Deadlifts 3 sets of 3 slow controlled reps
A variation of hanging leg raises. Hang from a pull-up bar, put your legs together above your head hips fully extended while keeping your arms straight. Hinge at the hips and while maintaining abdominal tension slowly lower your hips to what looks like the start of a straight leg deadlift. Extend the hips and push the heels toward the ceiling, repeat. (looks like a deadlift upside down)

Kettlebell Workshop February 26th Plattsmouth NE

2011-01-24T14:21:00.002-06:00

Kettlebell Workshop

February 26th

1:00pm-4:00pm

Location: Plattsmouth Community Center

Cost: $50.00

To Register: Call Geri @ (402) 296-5800 ext 206 NOW

Questions: call Scott @ (402) 850-5551 or email RKC.Scott.Stevens@gmail.com

Blast Your Training into Overdrive!

With KETTLEBELLS – The Nation’s #1 Tool For Strength, Conditioning And Resilience

Receive Hands-On Training In The Fundamental Hard-Style Techniques With Three Certified Kettlebell Instructors To Propel You Into The Front Ranks Of Physical Excellence.

[ Download the Flyer ]

How to become a Swinger! Saturday March 5th 10 AM

2011-01-14T12:33:00.003-06:00

Free one-hour Introduction to the Kettlebell Swing for the first 10 participants!

Want to become a Swinger and do it safely?

Get a hands-on introduction to the one of the most popular and fundamental kettlebell exercises used by elite athletes to gain an edge over their opponents as well as everyday people looking for efficient ways to lose fat while building muscle, endurance and flexibility.

Join me and select group of experience kettlebell swingers on March 1st at 10 am to learn how to perform the Kettlebell Swing.

When: 03/05/2011 10:00 AM- 11:00 AM
Where: Southwest YMCA, Kettlebell room

Who: Available to the Public (members & non-members alike)

How: Call 402-850-5551 to reserve your spot.

Simply put, the hardstyle kettlebell swing is one of the most beneficial kettlebell exercises out there
BUT....
It is the kettlebell exercise most often performed and taught incorrectly by personal trainers and self taught kettlebell enthusiasts

Performed incorrectly, it's a great way to injured and derail your fitness goals.
Performed correctly it will improve your posture, burn fat, improve your health, build endurance, strengthen your core, build a resilient back and shape your butt.

Call Scott Stevens at 402-850-5551 to reserve your spot and join the Omaha swinger scene!

NEW YEARS SPECIAL OFFERS

2010-12-22T09:18:00.001-06:00

Two Months of Group Kettlebell Classes
$100.00 12:00pm Noon on Tuesdays and Thursdays
9am Saturdays
Call 402.850.5551 to get discounted pricing

1-Hour One-on-One Function Movement Screen + Personalized Corrective Exercises
$80.00 or $40.00 for YMCA members
Call 402.850.5551 to get discounted pricing

1-Hour One-on-One Private Kettlebell Instruction
$40.00 or $20.00 for YMCA members
personalized to achieve your specific performance goals:
60-minutes
Call 402.850.5551 to get discounted pricing

1-Hour Private One-on-One Kettlebell Intro
$60.00 or $30.00 for YMCA members
Includes
Functional Movement Screen
The Deadlift and Swing
The Getup
Call 402.850.5551 to get discounted pricing

Program Design
$250.00 or $125 for YMCA members
Received a personalized 12-week Kettlebell training program based on your experience level and FMS scores. Includes a 1-hr Functional Movement Screen Session, a 1-Hour Kettlebell training Session, Program Design and 10% off any single bulk Kettlebell Order.
Call 402.850.5551 to get discounted pricing

Private One-on-One Enter the Kettlebell Crash Course
3-hours
$200.00 or $100.00 for YMCA Members
Covers the RKC basic techniques.
This course is intended for those interested in following Pavel Tsatsouline's Program Minimum and Rite of Passage.
Techniques covered: Pump Stretch, Face the Wall Squats, Swings, Getups, Squats, Cleans, Presses, Snatches

Pre-Requisites:
Buy and Read Enter the Kettlebell
Score a 14 or better with all 2s on the Functional Movement Screen an no asymmetric scores.
Scores < 14 or with 1s or asymmetric scores will have techniques adjusted to fit their needs.
Call 402.850.5551 to get discounted pricing

20% OFF Kettlebell orders!
Purchase 6-Months of Group Lessons in advance at Full Price and receive 20% off all Kettlebell Orders for six months.
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Charting my Progress

2010-11-01T14:53:00.000-05:00

I have set a deadline for myself to "strictly" press 1/2 my bodyweight with each arm. I have already pressed this weight strictly on the occasional good day, but I have not yet reached the point where I can do so consistently on any given day.

As the RKC's Chief Instructor Pavel would say, if you want to be good at pressing you need to press A LOT. According to Master RKC Kenneth Jay, this can mean performing up to 150 reps per arm in a single day.

Two weeks ago I began keeping detailed records of my press workouts. I created a fancy spreadsheet that I input my reps and sets into during my rest breaks. I've added a bunch of formulas and charts to graphically show my progress and keep me on track.

Here is a sample of the charts as they appear today. They do a nice job of graphically representing the "Waviness of Load" principle taught in the RKC School of Strength. Following the principle is one way of preventing burnout while ensuring progress.

In the image you will see that I have performed 6 press workouts. I am mostly working with two Intensity levels, defining intensity in terms of my 1 rep max. Once intensity is established I am gradually increasing the volume of work performed at that intensity. Next I am increasing the density (work performed per unit of time) as much as possible. Eventually the volume and density will plateau and I will shift focus to another variable not shown here, fatigue.

Finally, I will re-test my 1 rep max (RM) hopefully beating my previous personal best. At that time I can start the cycle over again if I choose with a new Intensity and continue to progress.

Today's Training

2010-10-30T19:06:00.000-05:00

Comrade Aleks Salkin, RKC taught today as guest instructor to a full house.
The session was well structured consisting of a warm-up, getups & swings, a nice progression of cleans, presses, squats and high pulls > a "RKC Grad Challenge" and more swings mixed with breathing ladders...

My Personal Training consist of quick double kettlebell session using the following progression

Using two 24kg kettlebells, one in each hand
Round 1
1 x ( Snatch > Clean > Press > Squat )> 5 swings
2 x ( Snatch > Clean > Press > Squat )> 10 swings
3 x ( Snatch > Clean > Press > Squat )> 15 swings

Rest & repeat for a total of three rounds

Short, brutal and satisfying.

Slow Getups

2010-10-28T15:22:00.000-05:00

Today's first mini-practice focused on slow paced getups with the 16kg. I did five continuous reps per arm at an approximate pace of 1 rep per minute. This means that I am holding a 35lb iron ball overhead for approximately 5 minutes at a time. If you've never done it before this can be quite a challenge for grip and shoulder endurance.

The emphasis on doing the getup slowly was intended to provide greater awareness of my technique. As a result of this kind of slow, mindful practice I am becoming more confident bearing full weight on my foot which is recovering from a sparring injury and I'm learning a few things about my technique that I was not aware of in the past.

Lessons learned today

I tend to shuffle my right foot around when performing a Getup holding the weight in my right hand.
My right knee tends to collapse to significantly great degree than my left knee.
I need to use greater thoracic mobility and shoulder packing in the supine position when initiating each rep.
I need to work on connecting my upper and lower body during the initial roll to get into the press position.

Here's another sort of slow Turkish Getup. It's a beautiful example of fluid strength I found on Youtube performed by a fellow RKC, Kelly Cassidy.

This morning's 32-minute workout

2010-10-27T10:00:00.000-05:00

Warm-up 10 minutes

Snatch to Windmill to Get Down to Armbar to Getup > switch arms & Repeat 3x per arm.

Skill Practice 10 minutes

Anchored Cleans :

One heavy kettlebell hanging from one arm, while cleaning a lighter kettlebell with the other arm.

Stacked Kettlebell Presses:

two kettlebells in one hand

Circuit 12 minutes

10 Swings & 10 Snatches per side

5 clean & Presses + 5 overhead lunge per side

10 swings

5 suitcase deadlifts per side

5 snatches per side

Repeat 3x

Today's Press Workout

2010-10-25T17:11:00.000-05:00

My current goal is to improve my 1/2 bodyweight one-arm press. To do so I am following a training program written by Master RKC Kenneth Jay.
The part of the program I am currently on requires building up to 120+ reps per arm in single day, one day per week with 65% or better of my one rep max. That's a lot of presses and can take up to an hour.
One hour of non-stop pressing is hard for me to do uninterrupted so I decided to break the day up into 3 or more smaller sessions totalling less than 60-minutes.
Since I am trying to keep my fatigue relatively low, I am content to spread the work throughout the day.

Following the "Waviness of Load" principle I alternated easy, medium and hard sets throughout each 15 minute session.
Since my goal was to perform 4 reps per arm per minute, that's exactly what I did in the first minute.
From there on my plan was to perform mini-ladders of 2 and 3 reps per rung. As fatigue set in I started incorporating single reps to maintain quality technique.

My final 15-minute press session went like this:

Goal for the final 15 minute session: 60 presses per arm

Intensity of Load: use weight equal to 70% of 1 my rep max

Total Volume: 62 reps per arm (Surpassed my goal!)

Density Acheived: 124 reps / 15 min = 8.267 reps per min. = 4.13 reps per arm per min

Reps Per Arm:

4

3

2

3

2

3

2

3

2

3

2

3

2

3

2

3

2

1

2

3

2

1

2

1

2

BONUS
I enjoyed using ladders of varying difficulty within a single workout, they left me feeling envigorated and refreshed not wiped out.
Giving this more thought I am considering the following ladder structure for another day.

100 rep Ladder Scheme
Ladder 1 1 2 3 2 1
Ladder 2 1 2 3 4 3 2
Ladder 3 1 2 3 5 3 2
Ladder 4 1 3 5 4 3 4
Ladder 5 1 2 3 5 3 2
Ladder 6 1 2 3 4 3 2
Ladder 7 1 2 3 2 1

KETTLEBELL BY DUMMIES

2010-10-19T12:08:00.002-05:00

Beware the completely unqualified kettlebell instructor. As kettlebell training increases in popularity more and more posers crawl out of the woodwork pretending to know how to use kettlebells. They are more than willing to show you unsafe or incorrect technique that is guaranteed to waste time or cause injury just so they can profit or promote themselves.

Recently Jillian Michaels of Biggest Loser fame has come out with a kettlebell DVD showing horribly unsafe technique. Her DVD has been rightfully criticized by professional kettlebell instructors. Her worst technique she calls "the swing through" is an express ticket to a ruptured or slipped disc.
I've a stack of fitness magazines with how-to articles on various kettlebell techniques, each showing horribly unsafe and sloppy technique with equally horrible explanations.
Today on Facebook I found this gem demonstrating 8 kettlebell techniques incorrectly with bad form.
A local gym recently opened that advertises kettlebell as part of their body transformation program. The thing is the don't know how to use kettlebells and simply use dumbbell movements with kettlebells. One of their clients has asked my students to please teach them how to use the kettlebell without hurting their wrists.
I've met six clients of a local personal trainer that have ALL been personally injured by her kettlebell instruction because she's under the false impression that she's been certified to teach kettlebell techniques by someone that is reputed for turning out low quality instructors.
A local trainer on Youtube showcases the fact that he uses kettlebells as part of his training program but every video of his demonstrates incorrect or unsafe technique.
A local trainer in Omaha was falsely portraying himself as an RKC certified Kettlebell instructor, just because he's got muscles and people would believe him. He was found out and now trains at another gym where he is free to mislead a new set of clients.
Another personal trainer in Omaha who took a FREE 30-minute intro class from me, immediately went on to teach kettlebell techniques to his clients. I only showed him two techniques, neither of which he was able to perform correct because he would accept instruction. Ironically he is willing to charge clients for his lack of knowledge and experience but is unwilling to attend even a one-day instructor training course on his own dime.

Beware Kettlebell taught by untrained and unqualified instructors.
You'll know who they are because they will have you doing dumbbell curls, shoulder shrugs, "Squat-Swings" or "pull-throughs".
You'll know who they are because their clients keep getting injured.
You'll know who they are because they randomly throw kettlebells into smattering of random exercises using different equipment every day.
You'll know who they are because they think you can a great cardio workout by swinging tiny kettlebell.
You'll know who they are because they can not or will not provide proof of kettlebell instructor certification.
Instead they'll say something like "I'm ACE/ASCM/NETA certified." when they are hoping nobody will catch on to the fact that these certifications have nothing to do with kettlebell certification or training.

If you have trouble spotting unqualified kettlebell trainers, then simply train with an RKC certified instructor once. From that day forward the difference will be obvious.

Better Movement = Better Results

2010-10-15T11:49:00.000-05:00

Recently I've been focusing on increasing the Functional Movement Screen scores of private students and the results are unanimously positive.

Some of the statements I've heard in the last week

"My knees don't hurt anymore"

"My shoulder no longer makes that grinding noise"

"I can touch toes for the first time in years"

"Squats don't hurt my hips anymore"

"I set a new Personal Record Today"

Once the Functional Movement Screen identifies the problem and the right corrective exercise it takes as little as 5 minutes to make dramatic improvements in mobility or stability. When you take the time to correct your movement before moving to strength training the results are dramatic and students typically set new personal bests in the training room soon thereafter.

Today for example a private student spent about 5 minutes on corrective shoulder exercises. During those five minutes he made instantly recognizable gains in shoulder mobility and stability then went on to do his first ever 32kg (70lb) getup on each arm.

If you want to improve your performance in the weight room or on the field of competition you need to improve the way you move. The Functional Movement Screen is a brilliant, simple and elegant system of identifying the weakest link in your movement chain and selecting the right corrective exercise progression for you. Could you race a care with tires out of alignment? Of course, but you'd be safer, cause less wear and tear and perform better when everything is aligned and moving properly.

Are your movement habits holding you back from reaching the next level?
Call now to setup your Function Movement Screen and corrective exercise session.
Improve the way you move and unlock your potential.

Good Luck Aleks!

2010-10-13T13:29:00.000-05:00

Good Luck to Com. Aleks Salkin a.k.a. "The Hebrew Hammer" at the RKC instructor course this weekend. You've put in 8-months of hard training and it shows. Enjoy the Pain!

"The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights." - Muhammad Ali

Update

2010-10-08T15:41:00.001-05:00

It's been a while since I've posted.
Over the last month I've enrolled in the RKC level II instructor course and as result I've preparing for it by training my one arm press. Part of the RKC level II physical requirement is to perform a strict one-arm press with the kettlebell closest to half my boyweight, at my current weight of 174, that means I'll use the 88lb kettlebell. The Level II course is not until July 2011, by then I hope to have achieved 3-5 consecutive reps per arm with the 88lb/40kg. I've maintained my snatch test numbers with variations on Kenneth Jays' Viking Warrior Conditioning and Ramped up my pressing ladders by adding a weight vest. I feel good and believe I'm learning to achieve more results with less overall workout time.

I addition to my own training I've been preparing to expand kettlebell classes at another location, and recently created a new kettlebell t-shirt design with the help of my amazing girlfriend who is a graphic designer/creative director.

W.O.D. Getups, A Double Kettlebell Complex, Snatches

2010-09-07T10:50:00.000-05:00

Today's workout was a variety day covering all six basic RKC techniques: the swing, getup, clean, press, squat and snatch. We started with the getup, progressed to a intense strength session using a double kettlebell complex then finished up with single kettlebell snatches. As always, the goal was not simply to count reps but to focus on quality technique. Participants were reminded to strive to make each rep better than the last or at least as good as the first. Set the bells down before technique begins to suffer. Never practice a sloppy rep.

"WARM-UP"
Joint rotations and pump stretch

GETUPS
Duration: 7-Minutes
Goal: Complete up to five continuous getups per arm without setting the bell down. When you can no longer perform continuous getups perform getup singles.
Load: Choose a kettlebell that you can complete two or more getups with safely.
(example: Men: 53-70+lbs, Women: 35-53+lbs)

DOUBLE KETTLEBELL COMPLEX USING A LADDER FORMAT

Load:
Choose two light to medium kettlebells that will allow you to perform 70 reps without setting the bells down. Yes, I said 70.

Sets and Reps
Perform 3 sets of the following sequence with 120 seconds rest between sets.

Sequence:
5 swings > 1 Clean > 1 Press > 1 Squat
5 swings > 2 Cleans > 2 Presses > 2 Squats
5 swings > 3 Cleans > 3 Presses > 3 Squats
5 swings > 4 Cleans > 4 Presses > 4 Squats
5 swings > 5 Cleans > 5 Presses > 5 Squats

SNATCH LADDERS
Duration: 12-minutes
Load: Snatch Test Size Kettlebell (Men: 24kg. Women: 16kg)

Reps & Sets
1st minute: 5 reps per arm
2nd minute: 6 per arm
3rd minute: 7 per arm
4th minute: 8 per arm
5th minute: 6 per arm
6th minute: 7 per arm
7th minute: 8 per arm
8th minute: 9 per arm
9th minute: 7 per arm
10th minute: 8 per arm
11th minute: 9 per arm
12th minute: 10 per arm

Set a timer to beep every 60 seconds.
Go all out and complete the number of reps required for the minute you are on, then rest for the remainder of the minute.

WALKING AND PUTTING AWAY THE KETTLEBELLS
Keep moving to let the heart rate come down.

STRETCHING

Deserve's Got Nothing To Do With It

2010-09-01T11:40:00.001-05:00

In the climatic shootout from the movie "Unforgiven" a wounded man lays on his back facing the business end of Clint Eastwood's shotgun. He says "I don't deserve this", meaning he doesn't deserve to die like this. Before pulling the trigger Clint Eastwood says "Deserve's got nothin' to do with it".

This scene has always stuck with me as one of life's cold truths: The universe doesn't care what you deserve!

What's this have to do with Kettlebell or Fitness? Bear with me a little longer....

At your typical fitness center you'll find the following people:

The overweight lady that walks at the same casual pace on the treadmill for years yet eats like garbage and wonders why she can't lose weight. In her mind she works so hard! She tells herself "I deserve a better body".
The guy that lifts the same amount of weight in the exact same way for years and wonder why he isn't getting stronger or in better shape. He tells himself that he deserves better results for the amount of work and time he puts in at the gym.
The overweight trainer leading the group fitness class whose class participants deserve a trainer that knows how to get in shape and stay in shape
The personal trainer who is counting reps for a client doing a bicep curl with a 5lb weight on an exercise ball because it's good for the core, whatever that means. This client deserves a routine that maximizes what precious time he or she has.

Despite what you FEEL you deserve, you WILL get what you have earned. It's Karma!

Your choices, lack of choices, actions or inactions have lead you to where you are today.

Do you deserve to move well?
Do you deserve a strong healthy body?
Do you deserve to look good in the mirror?
Do you deserve a workout tailored to your needs?
Do you deserve to learn safe and sound exercise technique?
Do you deserve the best possible training for your money?
Do you deserve a trainer that is dedicated and current in his field?
Do you deserve a coach or trainer that actually wants to bring out the best in you?
Do you deserve a trainer that actually knows how to perform expertly AND can teach the techniques he is asking of you?

Are what you deserve and what you've earned at odds with one another?

If you believe you deserve better, then you owe it to yourself to take the steps necessary to seek it out, educate yourself, get professional assistance and earn it! After all, Deserve's got nothin' to do with it.

-------------------------------------------------------------------------------------
Congratulations to Traci who set a personal best on the pull-up bar this past weekend.
One month ago she performed a 45 seconds flexed arm hang. Using the 6-day a week program prescribed to her in my Kettlebell classes she doubled her record and achieved a 90+ second flexed arm hang maxing out the arm forces test at the air show this weekend.

Congratulations to Vivek who set a new personal best last week.
In six weeks he doubled the number of pushups, pullups, pistols, and presses he could do.

Congratulations to both of you on your success, you earned it!

Kettlebell Techniques

2010-08-27T13:32:00.003-05:00

This page contains videos of me demonstrating fundamental kettlebell techniques as taught by the RKC School of Strength. While most of the lifts shown are demonstrated with two kettlebells, beginners start by using bodyweight or a single kettlebell. The weights used are 24kg (53lb) dragon door kettlebells.

The Swing
The swing is the prerequisite for all explosive and ballistic kettlebell lifts.
The swing teaches us to move from the hips creating explosive hip drive.
When performed for volume (hundreds of reps) the swing is an excellent fat burner.
Subtle techniques taught by the RKC will help strengthen the lats, abs, forearms and glutes.

The Getup (Kalos Sthenos Style)
The getup is the prerequisite for all overhead lifts. It teaches us to maintain a packed and stable shoulder, locked elbow and neutral wrist under load. It teaches thoracic mobility, shifting the hips under the load as well as ankle and knee stability.

The Front Squat
Front squat develop leg and abdominal strength. Holding the weight out in front of the body instead on the back of the shoulders creates a leverage disadvantage forcing us to work harder while being safer. Also notice the neutral wrist position which is not possible during a barbell front squat.

The Clean
In this movement the kettlebell lifter picks the weight up to the rack position in one "clean" movement. It requires explosive hip drive and a crisp lockout of the hips, glutes and abs.... all of which are taught during the hardstyle swing. The clean is a great movement on it's own as well as serving as transitional move.

The Military Press
Pressing the weight overhead. Requires shoulder stability and thoracic mobility as learned from the getup.
An excellent developer of the shoulders and when the weight is heavy enough it is an excellent abdominal workout. The RKC Military Press also teaches subtle techniques for strengthening the lats during the press.

The Snatch
Often referred to as the Czar of Russian Kettlebell Lifts this movement challenges the whole body from toes to fingertips. As a compound movement it uses a tremendous of amount of muscle and requires mastery of the explosive hip drive. This movement done for reps is one of the most intense workouts possible blurring the line between the conventional understanding of strength and cardio. Laboratory research has shown the hardstyle kettlebell snatch to burn on average over twenty calories per minute AND increase subject's vertical jump significantly more than conventional plyometric training.

Want a great strength/cardio workout?
Try the RKC snatch test: 100 reps with the 24kg/53lb kettlebell in 5 minutes.
If that doesn't sound challenging enough, try the Secret Service Snatch Test: complete 200 or more snatches in 10-minutes with the 24kg kettlebell.
Once you've conquered both move on to completing both challenges with the 32kg/70lb kettlebell. Enjoy ;)

VARIATIONS & ADVANCED TECHNIQUES
Double Getup: 106lbs (two 24kg kettlebells)
A variation on the single kettlebell getup using one kettlebell in each hand requiring more shoulder mobility, thoracic mobility, and flexibility in the lower body. This could also be done with a barbell but, I prefer the kettlebell because it forces each arm to support it's fair share of the load and do equal work while maintaining healthier wrist & shoulder alignment.

The Bent Press: 106lbs (two 24kg kettlebells)
The bent press is an old-school technique for getting under a weight that is too heavy to press with strict form.
There should not be any real pressing movement in the bent press. Instead the idea is to keep the weight motionless and corkscrew the body underneath it until the weight is supported by a locked out arm, then stand up with it. This movement requires adequate shoulder and T-Spine mobility and forces that lat to support the weight.

The Half Pistol ( A regressed version of the one leg squat)
The pistol is favorite body weight exercise of Russian special forces. It builds tremendous leg strength relative to your bodyweight without bulking up. An excellent move for developing kicking strength in martial arts.

Loaded Pistol (One legged Squat loaded with a 20kg kettlebell)
"Loading" a pistol with weight can serve as a counterbalance to make the movement easier or as resistance to make the movement harder.

More to Come...

WOD Easy Strength

2010-08-26T16:52:00.000-05:00

Today's strength training session consisted of 4 sets of double kettlebell complexes with insufficient rest followed by several sets of practicing the basic RKC techniques: Swings, Getups, Cleans, Presses, Squats and Snatches and a Double Getup.

Kettlebell Complex

Double Getup

The Art of Working Out Without Working Out

2010-08-26T00:13:00.001-05:00

In "Enter the Dragon" Bruce Lee is confronted by a bully who asks "What is your style?" Bruce Lee responds with "You could call it the art of fighting without fighting." True to his words Lee cleverly proceeds to defeat the bully without a fight.

The RKC school of strength has a similar approach to strength training in that we emphasize technique over routines. Each training session is viewed as a practice as opposed to a workout with focus on making each rep at consecutive rep better than the last. So, in the end I suppose you could say the RKC emphasizes working out without working out.

Today's "Work-Out" was short and simple consisting of two techniques: the hardstyle kettlebell snatch and the Kalos Sthenos Getup.

Warm-up: 5-minute RKC Snatch Test
100 24kg/53lb kettlebell snatches without setting the bell down (30 left, 30 right, 20 left, 20 right) in 4 minutes and 15 seconds.
Video: http://www.youtube.com/watch?v=BvYvZ8NXh4w

Cool-Down: 5 minutes of Getup Singles
4 32kg/70lb getups per arm switching arms after each rep.
Video: http://www.youtube.com/watch?v=3LJ6ZTHjlOI

Total Time: 10 minutes
Result: Twice the workout in half the time! Enjoy.

Are you a Swinger?

2010-08-24T19:01:00.001-05:00

Everyone that touches a kettlebell eventually attempts the swing. If they don't seek proper instruction from a qualified kettlebell instructor most people rely on watching YouTube or reading a cliff notes style tutorial in their favorite fitness magazine.
The Kettlebell Swing is the center of the RKC universe!
The kettlebell swing teaches a powerful hip drive, builds a strong healthy back, develops amazing cardio and endurance and develops strong abs, forearms and lats. When done for high reps (one of our class kettlebell workouts consists of 640 reps) the swing is an incredible fat burner. The swing improves athletic performance in almost every sport from running to martial arts to swimming to power lifting.

Pictured to the left is a twelve year old student of mine performing the kettlebell swing. Today he did 80 swings in 4 minutes (sets of 20 interspersed with a twenty yard jog down & back) followed by a 5th all out minute of 49 swings all with a 10kg/22lb kettlebell.

Starting Position (A & B)

Stand behind the kettlebell. Hinge from the hips pushing the hips backward, keeping the shins vertical. Keep your back flat by pushing your tailbone up, sticking your chest out, pulling your shoulders back and down. Reach forward and grab the kettlebell by handle with both hands, tilting the handle back toward you.

“The Hike Pass” / Eccentric Loading Phase (C)

Initiate movement by hiking the kettlebell backward between your legs, pulling the armpits shut tightly. The kettlebell should swing backward behind you as if you are handing it off to a partner. Inhale sharply through the nose, deep into your abdomen.

Concentric Explosive Phase (D)

As the kettlebell begins to swing forward on its own momentum drive forward with your hips standing up tall and straight as if completing an explosive deadlift. Exhale forcefully in synch with your hip drive.

The Lockout (E): The lockout is the apex, the point at which the kettlebell becomes weightless before falling and starting the next rep. Your arms should be straight. The kettlebell should form a straight line, an extension of your arm. Your legs and spine should be straight as if standing tall. Tense your abs and glutes hard and pressurize your midsection to protect your lower back. Crush the handle with both hands as if trying to bend it or snap it in half, this will active your lats in preparation for hiking the kettlebell down into the next rep. The sensation is as if you are preparing to brace your body for a punch while attempting to freeze the kettlebell motionless at the top of the swing. In fact one drill used in class actually involves a partner performing controlled striking to your body while you maintain the lockout position.

Continuing for reps (Repeat steps C, D & E)

From the lockout position, hike pass the kettlebell back for the next rep and proceed to the next concentric phase and lockout. During continuous reps keep the handle above knee level, and initiate the hike pass by punching backward with your hips. This will ensure you are using your hips and not your lower back.

Setting the Kettlebell down / Terminating the set (C --> B -- > A )

Hike the kettlebell back as if preparing for another rep. Allow the kettlebell to swing forward gently to rest on the floor in front of you. Set the kettlebell down in the same spot you picked it up from.

Stand up as if performing a heavy deadlift, then relax.

A Beginner's workout:
Perform as many sets as possible in 10 minutes. Always stop your sets short of failure or sloppy technique. Strive to end each set comfortably with perfect technique. Alternate your sets with easy jogging, shadow boxing or jumping rope in order to let your heart rate come down for your next set. Place the workout at the end of your normal strength training in place of your cardio.

GOAL:

Complete 200-400 reps in 10-minutes. At first you may only be able to do a few sets of 10 with good form, that's ok. Take your time and view each training session as technique practice instead of a blistering workout. In this way you will be reinforcing solid technique while gradually building your efficiency of movement and endurance. Be patient and take up to several months to build up to this goal, the result will be worth the wait.

COMMON MISTAKES
Common mistakes include rounded the back on the downswing.
Hyper-extending the lower back during the concentric phase of the swing.
Swinging the kettlebell back too low.
Squatting instead of hip-hinging.
Performing a combination of a slow motion squat and a front raise.
Lifting/Dragging the kettlebell upward instead of using ballistic/explosive hip drive.

Incorrect Starting & Finish Position

This is where back injury commonly

occurs.

Rounding the back puts the spine in an extremely vulnerable position.

While some Elite lifters have used round back deadlifts to move extremely heavy weight, round-backing it requires highly specialized technique and is generally not recommended. The majority of the population should NEVER put their back in

flexion during intense exercise or lifts.

Incorrect Hike

The model here is performing a squat instead of hip

hinging as in a deadlift. Moving in this manner results in a

combination of two SLOW lifts the squat and the front raise.

As shown here, this is not dangerous, but it is not a swing.

Incorrect Lockout

Because the knees are not completing the movement the lifter is forced to compensate with hyperextension of the lower back. The kettlebell is hanging. This is usually the result of weak glutes or slow hip drive forcing the lifter to drag the kettlebell upwward with a front raise.

Why Your Workout Sucks

2010-08-20T12:14:00.000-05:00

If you are offended by the title of this post, good! This post is intended for you.
If you are not offended, it is a sign of confidence earned through years of experience in the gym. For the rest of you pay attention...

STOP LIFTING LIGHT WEIGHT
Lift heavy or you simply taking up valuable space at the gym. Lifting too light is extremely popular with women who refuse to lift a weight heavier than 10 or 15lbs. Reality check, most women's purses weight more than that. Your child's back pack weighs at least twice that. Your grocery bags are heavier than that. Your child weighs more. If you want your every day tasks to feel easier you must lift heavier than your every day tasks require. If you only lift light weight you can cheat and never learn what is wrong with your movement. By lifting too light a weight you run the risk of getting really good at moving the wrong way. When a weight is heavy enough it forces you to move the right way or fail the lift. A heavy weight teaches you to move properly. Heavy means something different for each individual, it does not mean everyone should try a 300lb-500lb bench press. It does not mean everyone should attempt to snatch a 106lb kettlebell. It does mean working just within the edge of your ability. The same mechanics that allow us to lift truly heavy weight are the same movement patterns that allow us to move safely and efficiently. To learn how to move safely and efficiently you must build up to lifting heavy weight. First learn the pattern without a load, then load it when it's correct. Loading a movement pattern with weight or performing a pattern over and over makes that pattern permanent. When the stuff hits the fan don't you want to know that your technique has been tested and proven to be effective sound? For example ladies doing lunges with 15lb dumbells can lean forward, twist and teeter and get away with it, but then they wonder why their knees hurt during high intensity exercise.... Hmmm maybe because you never learned how to move the right way and your bad movement patterns are now being loaded causing shearing forces against your joints and micro-trauma to your body.
Learn to lift heavy or go home and settle on becoming a fat or weak pile.
NO MIRRORS, NO MAGAZINES
If you can watch yourself in the mirror, read a magazine or watch television while you lift, the weight your are lifting is not heavy. If you can read while sitting in a recumbent bike or jogging you are wasting space on a machine that someone else could actually be getting a workout on and you are more than likely using horrible posture and form as you look down.
BOSU BALLS & SWISS BALLS
Just because you can perform an exercise on a bosu ball, indo board or swiss ball does not mean your training is functional. I'm so sick of watching people sit on a bosu ball doing curls with a 5lb weight. They think they are working their "core" because they are balancing as they do bicep curls.
If you're technique is correct some of the most intense core exercises you can do are deadlifts, swings, and presses. When the weight is heavy enough your "core" is forced to engage. Something you'll never experience if you use your 5lb color coated plastic weights. Remember that our muscles are not designed to work in isolation from each other, they are supposed to contract and relax in a team effort. Your "core" is your body's transmission which when working properly should be engaged in just about every athletic effort. There comes a time when bouncing a swiss ball might teach someone to re-activate or re-awaken their pelvic floor but this is the exception for a small segment of the population and should not be the rule.
PERFORMING THE SAME EXERCISE DAY IN, DAY OUT, IN THE SAME WAY
If you are performing the same exercise in the exact same way with the same weight/load you are not progressing you are actually regressing. Good training steadily increases the intensity, load, density or volume of training over time. If you don't increase the difficulty of the exercise your body will become so efficient at the movement that you will expend less effort to perform the same movement. This means you expend less calories and use less strength. This means you are getting weaker and less fit. Get it? This explains the mystery of the fat martial arts master that can throw you across the room with absolute ease or the fat 50-something racquetball player that play a perfect game without breaking a sweat but couldn't last 5-minutes in your average aerobics class.
YOU HAVE NO IDEA WHAT A TABATA IS
A whole ton of misinformed people out there slap any old exercise into a 20 second on and 10 second off interval and call it a Tabata protocol. Dr. Tabata's original protocol required participants to work for 8 sets of 20 seconds at a pace of around 170% of the pace which elicits a VO2 max response. For example most people could elicit a VO2 max response performing 24-40 kettlebell snatches a minute. In order to perform a true tabata protocol with a kettlebell you would need to perform 40.8 to 68 kettlebell snatches per minute. To date I know of no human being that can perform 68 snatches in a minute, it's simply impossible. Very few people can perform 40 snatches a minute. However, that does not stop all types of fitness "Experts" from posting and performing Tabata intervals with kettlebell snatches at a pace of about 10-20 reps a minute.
Question: How many guys are pressing hundreds of pounds overhead but can't hold a 35lb kettlebell steady overhead? How many people attempt deadlifts and cleans with a weight they could not hold on to without straps? Answer: Almost all of them.
Think about that for a minute, would you trust a crane that could lift several tons for a second, but could not hold that same weight for 30 seconds? Lifting weight requires stability first, strength second. Without stability your castle is made of sand and will come crashing down. It is pretty standard for RKCs to hold a much heavier weight overhead than they can press, in fact it's recommended. If you can't hold it, you shouldn't be pressing it.
IF YOU TRAIN OR COACH YOURSELF YOU HAVE AN IDIOT FOR A CLIENT
How many people have actually take the time to learn proper form from a coach? Answer: Very few.
How many people can watch their form and catch their own mistakes while performing high intensity exercise? Answer: None? The best of the best use a coach or at least use video. Unless you are better than the world's elite lifters it is advised that you get a coach or least video tape yourself.
99.9% OF EXERCISERS DO PUSHUPS WRONG
It's the standard to see people at the gym do pushups with their shoulders shrugged up to their ears, their necks craned forward and their hips and midsection sagging. Garbage! A good pushup requires packing the shoulder, engaging the lats, a stiff stable midsection and keeping the neck neutral. It's a pushup not a chicken neck pecking or floor humping exercise!
CRUNCHES SUCK
Most people simply do more neck exercise and neck damage than abdominal exercise while performing crunches. Besides your abs were not designed to curl you into a ball they were designed to support and stabilize. Want strong abs? Lift heavy. For example: grab two 80lb dumbbells and walk as far you can, then come back. Tell me how your abs feel tomorrow.

If you want to experience truly functional strength training come to my kettlebell class and discover how the RKC style swing and getup are quite possibly all you need. When done with specialized form the swing and getup will challenge your entire body in ways that benefit your posture and nearly every athletic movement you can think of. If you suspect your workout sucks give me a call.

Kettlebell for Rugby

2010-08-18T14:59:00.000-05:00

Just gave a private RKC style Kettlebell lesson & workout today to some members of the Omaha Goats Rugby Team

This got me thinking about about designing a minimalistic kettlebell strength & conditioning routine for rugby players. Here is my list of five exercises I view as highly beneficial to this sport.

Of course no RKC approved workout would be complete without the Turkish Getup and Swings the two most fundamental kettlebell lifts with the highest return.

The Turkish Getup

Primary Benefits: Shoulder Mobility, stability, endurance and resilience

Getting up from the ground while bearing weight overhead

Whole Body strength

Kettlebell Swings

Back strength, resilience & endurance

Explosive power for hitting, running, jumping

Grip Endurance

Cardio

Fat Loss for a high strength to body weight ratio

Core strength

Breathing under stress

Double Kettlebell Cleans & Front Squats

Core Strength & Resilience for any contact sport

Explosive Hip Drive

Farmer Walks

Ankle strength & resilience

Core Strength

Grip Strength & Endurance

Abdominal Bracing

Renegade Rows

Core strength, pulling strength, getting up from the ground

RKC 365 X

2010-08-17T14:28:00.001-05:00

If you are into exercise you've probably heard of a program called P90x so named because it's an "Extreme" 90-day conditioning program. One of the principles of P90X is something the author calls "Muscle Confusion". Supposedly, by constantly changing the exercises used your muscles never adapt and stay constantly challenged.

I prefer to think of it as, you don't stick with any one exercise long enough to get particularly good at anything. Sure you'll sweat and grunt and burn calories, but you'll stay relatively unskilled and in a constant state of muscle soreness.

One of the Principles of the RKC school of strength is that strength is a skill. In other words, to get really good (read "really strong") at any given lift you need to practice that particular lift a lot! As a result you get really efficient and really strong so that that you are at least as strong as you look if not stronger. So it seems, the principles of "Muscle Confusion" and "Strength as a Skill" are at odds with one another, at least that's how I see it.

If I were to design a workout video using RKC principles, I might call it RKC365X. In other words, Train daily, year long, at a small number of lifts and get REALLY strong. Of course the X stands for extreme because the Hardstyle Kettlebell is extreme in the sense that it's extremely simple. That's right, I said simple.... not to be confused with easy.

Let's Get Bent!

2010-08-17T13:42:00.001-05:00

On Friday August 6th I had the honor of receiving a lesson on the Bent Press and Clean & Jerk with Master RKC David Whitley. These are two techniques that I will be tested over when I attend the RKC level II certification in 2011.

The Bent Press is a very unique lift that requires flexibility and a high degree of mobility in the thoracic spine.
It is essentially an old-school lifting technique that allows you to get a lot of weight overhead with one arm. The idea is clean the weight to your shoulder then hinge at the hips, lowering yourself under the weight until the loaded arm is straight then simply stand up. The finish position looks identical to the end of the press. Once learned it is possible to perform a bent press with significantly more weight than you can with a one arm press. In my case I can get approximately 25% more weight overhead with the bent press than the one arm press, and I am convinced that as my technique improves I will be able to bent press even more.

The Heaviest Kettlebell I own weighs 40kg/88lbs. I have performed the bent press with this particular bell many times, but until August 6th I had never attempted heavier. Under advisement of "The Iron Tamer" (Master RKC David Whitley) I performed a Bent Press holding two kettlebells in one hand and set a new personal best of 96lbs using a 32kg/70lb kettlebell combined with a 12kg/26lb kettlebell. I was successful on my second attempt. While I have performed one arm presses with two bells in a single hand, I had never considered using two kettlebells in one hand on this particular lift, probably because the bent press is difficult enough without the added difficulty of gripping and balancing two kettlebells in one hand.

Since it only took two attempts to successfully bent press 96lbs I was confident that I could go much heavier with practice. Using the technique taught by David Whitley, on Saturday August 14th (one-week latter) I attempted 106lbs and succeeded. I succeeded again on August 16th and captured it on film.

I'm excited to keep practicing this lift and see how far I take it.
Thanks, Iron Tamer!

Visit David Whitley's website

Omaha HKC 2010

2010-08-17T13:22:00.000-05:00

On August 7th & 8th Master RKC David "Iron Tamer" Whitley taught an Omaha HKC workshop as well as a four-hour workshop for those who wish to pursue the RKC or tackle Pavel Tsatsouline's Rite of Passage from "Enter the Kettlebell". This was the second HKC (Hardstyle Kettlebell Certification) Instructor course that has come to Omaha, NE. The first took place in November 2009 with Senior RKC Jon Engum.

The workshop was hosted by RKCs Mark and Nikki Snow of SG Human Performance.
I had the honor of being invited by the Snow's to assist. Whenever someone offers me the opportunity to learn from a Master RKC I will jump at the the chance... I did.

Even though the HKC is an entry level one-day workshop I learned volumes from watching David Whitley teach, demonstrate and lead instructor candidates through the progressions, corrective drills and workouts.
As usual the candidates transformation over the course of 8 hours was spectacular: technique went from down-right scary or so-so to good or excellent. All candidates worked hard and listened intently.

HKC and RKC Instructor certifications are not given they are earned. As is typical not everyone passed, but everyone did improve immensely. Those who did not pass now have the tools necessary to achieve their HKC with hard work and discipline. It was an honor to watch a Master RKC at work, an honor to assist and an honor to meet so many good people.

The level of Kettlebell instruction in Omaha has been raised. Thank you Iron Tamer, thank you SG Human Performance, thank you Dragon Door!

Going Ballistic with Kettlebells

2010-08-04T09:49:00.003-05:00

Kettlebell Ballistics: Safe,explosive lifting used to accelerate projectiles (kettlebells) so as to achieve improved performance and fitness.

As Master RKC Brett Jones has said "You can't swing a barbbell through your knees (more than once)".
The design & shape of kettlebells allows for swinging the kettlebell backward between the legs on the negative portion of the lift, something cannot be done safely with barbells and dumbbells. Explosively reversing the direction of an accelerated kettlebell for high reps is an incredibly challenging workout that delivers an unparalleled cardiovascular workout, challenges the grip and builds explosiveness.
Ballistics are self-limiting and infinitely challenging. As you improve you will be able to hike the kettlebell downward with greater force which in turn requires more force to reverse the direction of the kettlebell for the next rep. In this way an expert generates more force than a beginner and can make the same size kettlebell exponentially more challenging.

"During the 20-minute workout, the average calorie burn was 272 calories, not counting additional calorie burn due to the substantial anaerobic effort."

Ballistics burn an immense amount of calories (up to 27. Calories per minute in one study), build strong forearms, and train the body to generate the kind of powerful and explosive hip drive needed in jumping and contact sports especially martial arts.

The Workout - "Lady Luck Goes Ballistic"The following workout was used in the final 10-minutes of this morning's kettlebell class. Feel free to make your workout longer or shorter.
Equipment: One Pair of Die, Stopwatch and your Snatch test size kettlebell (women use a 12kg-16kg kettlebell, men use a 20kg – 24kg kettlebell).

SWINGS:
Roll the dice and perform two handed swings for reps equal to TWICE the number rolled.
REST
SNATCHES:
Roll the dice and perform one set of snatches per arm for reps equal to the number rolled.
REST
REPEAT:
Repeat alternating rounds of swings and snatches in this manner for the entire 10 minutes.

Note on the length of rest periods:
Today was an "easy day" so our rest periods equaled the length of our work periods. For a medium workout use a rest period equal to 50-80% of your work periods. For a harder workout go all out and perform back-to-back sets of swings and snatches with little to no rest.
Enjoy!

Workout of the Day: August 3rd

2010-08-04T08:35:00.002-05:00

Joint Mobility Exercises
Pump Stretch
Standing Halos
½ Kneeling Halos 5 reps each direction per side

Swings
10 seconds, 20 seconds, 30 seconds repeat 2x (1:1 work rest ratio)
Intensity: Medium Kettlebells (Men 20-24kg, women 10-12kg)

Double Kettlebell Complex4 techniques (2 explosive lifts > 2 grinds ) x 5 reps each without setting the kettlebells down.
Intensity: 10 rep max bells.
Volume: 6 sets.
Density: Approx 75 sec – 120 sec rest between sets

5-minutes: Active rest and RKC Armbar stretch

10 Minutes of Snatches
Intensity: Use the kettlebell closest to your snatch test size bell that you use safely for the duration
(Men: 24kg kettlebell, Women: 16kg kettlebell)
Minute 1: 9 left, 9 right
Minute 2: 10 left, 10 right
Minute 3: 8 left, 8 right
Minute 4: 10 left, 10 right
Minute 5: 7 left. 7 right
Minute 6: 10 left, 10 right
Minute 7: 6 left, 6 right
Minute 8: 10 left, 10 right
Minute 9: 5 left, 5 right
Minute 10: 10 left, 10 right

5-minutes stretching

There is no such thing as a small mistake

2010-07-22T08:55:00.001-05:00

The RKC (Russian Kettlebell Challenge) instructor course stresses that strength and safety are two sides of the same coin; the principles which allow us to move safely are the same principles that allow us to move with strength. It is NEVER acceptable to sacrifice quality for quantity.

"Uncorrected errors WILL multiply. Someone once asked me if there wasn't benefit in overlooking one small flaw. 'What is a small flaw?' I asked him."

- Don Shula, NFL Defensive Back & Back

One difference between a novice and an expert is the amount of attention paid to detail.
A beginner may be able perform a thousand different techniques while the expert can spot one-thousand details in a single rep.

When is comes to your health and safety during kettlebell training keep in mind that while swinging an iron ball overhead there is no such thing as a SMALL mistake. The smallest mistake repeated overtime WILL cause bad habits AND or micro-trauma which eventually WILL lead to injury and derail your training or WORSE.

The wrong trainer will make the little mistakes seem trivial and be more concerned about counting reps than quality. The expert trainer WILL NOT let the little things slide.

ENTER the FMS & the RKC
By enlisting an RKC and or CK-FMS as your trainer you are guaranteed to get the highest attention to detail. A proven system of identifying a clients weakest movement pattern and then a systematic way of determining what progression of exercises will correct that weakness as well as what exercises to avoid. Taken one step further the RKC standards emphasize the highest possible attention to detail, details that produce results in terms of improved health and performance.

Own Your Dysfunction

2010-07-08T15:12:00.003-05:00

I believe it was Master RKC Jeff O’Connor who coined the phrase “own your dysfunction”. To me this simply means discover your limitations or weaknesses, accept them, wisely work within them… not against them, and work to improve them. For example, it is common to for someone with sore knees or sore lower back to say squats are dangerous because they hurt my (insert body part here), this is not owning your dysfunction. Owning your dysfunction requires a slight shift in viewpoint. Instead of blaming the lift, perhaps you should blame your technique. More often than not the truth is Squats aren’t bad for YOUR knees, the way YOU squat is bad for YOUR knees.

Another concept I learned from the RKC and CK-FMS is that Good Training involves finding your weaknesses and improving upon them. This aspect of training is the most humbling and most overlooked or just plain avoided all together. It is always easy to ignore our weaknesses and train our strengths because that is what makes us feel strong and makes us look cool. An experienced athlete knows that the team is only as strong as its weakest member, an athlete’s body is no different. If your hips are tight and you insist on never stretching them your body will begin to compensate for your weakness and other body parts will neglect their responsibilities in an attempt to pick up the slack. Master RKC Brett Jones likes to say that the hips are bad neighbors… meaning that dysfunctional hips will often lead to knee or lower back problems. Our hips are supposed to be mobile… if they are not your lower back or knees will try overcompensate and move in ways the body was not intended to. One reason I am so sold on the Functional Movement Screen is that it offers a clear, objective and consistently reproducible way of indentifying an individual’s weakest movement pattern AND….. it offers a proven method of correcting it which leads to safer training and improved performance.

If you are big enough to own your dysfunction and do what it takes to reach the next level of performance I am here to help. The Functional Movement Screen and the RKC are the perfect combination for improving your quality of movement.

Workout of the Day: Enter the Complex

2010-07-07T12:13:00.001-05:00

Today's workout inspired by Master RKC Geoff Neupert's new book "Kettlebell Muscle" featured complexes using a pair of kettlebells. In simple terms a complex is a series of exercises using the same implement, where you perform all the reps of the first exercise, then the next, and the next, etc... without rest and without setting the weight(s) down.

Complexes are time efficient.
Complexes are very challenging.
If you are bored performing your normal routine, mix it up and find a way to put the exercises in your routine into a complex. You might need to use a lighter weight than you are accustomed to.
Complexes make a medium to light weight feel heavy.
Instead of doing sets of 3-5 reps you'll be performing 5 reps of each of 3-5 exercises back-to-back without rest.
Complexes build muscle.
Because you are spending a greater amount of time until the weight, the time-under-tension is much longer than usual.
Complexes burn a ton of calories.
At first you'll think... "this isn't so bad", then around your 3rd technique your eyes will widen as you realize it's quite possible that you may have bitten off more than you can chew. Then you must dig deep, find out what you are made of, focus on perfect technique and grind the final rep.
Complexes jack up your heart rate:
At some point the weights will get heavy, the adrenaline will start flowing and you'll you'll feel like you are in a fight for your life.
Complexes are "fun".... in the Russian sense of the word "fun".

TODAY'S COMPLEX
INTENSITY: Find two kettlebells that you can perform about 10 consecutive military presses with.
DENSITY: Take two minutes rest between sets. Gradually decrease the amount of rest needed over the course of several weeks.
VOLUME: Perform 5 reps of each technique and 4 sets total.

Double Clean x 5 + Double Snatch x 5 + See-Saw Press x 5 + Double Front Squat x 5 + Double Swings x5
Rest 2:00
Repeat 4x

This workout takes less than 20 minutes to complete. It is VERY demanding and should only be performed about once a week.

CAUTION!

Double Kettlebell Complexes are NOT for everyone and are NOT for people new to kettlebell techniques.

You must have impeccable technique and be able to maintain perfect form under extreme stress (schedule a lesson with a local RKC to ensure proper technique).

You must understand the biomechanical breathing match.

You must have exceptional shoulder mobility for overhead lockouts and be cleared for intense exercise by a cardiologist and orthopedist.

You must have good judgement, or as Pavel would say: "Go take a Pilates class you big sissy"

Enjoy.

Various Clapping Push-ups

2010-06-23T22:43:00.001-05:00

Here's short clip of me demonstrating variations of the clapping pushup including a double clap, clapping behind the back and a triple clap.

The point is not so much to show off (the form could be better) but to demonstrate progressions of a simple clapping push-up to more difficult variations.

The same thing can be done in reverse showing how to regress a clapping pushup (making it easier) so that it is achievable by any client while teaching a skill that is still transferable.

One sign of an experienced trainer is the ability to progress or regress ANY exercise to suit the ability of the client from performing something as easy as a push-up while standing against the wall to performing a triple clapping pushup behind the back and every possible point in between.

A recipe for improved health

2010-06-21T14:03:00.000-05:00

If you are competitive, one way to motivate yourself to get in the best shape possible in the shortest amount of time possible is to start now, put your money where your mouth is, put your pride on the line and make yourself accountable to others. Efffectively putting yourself in a corner in such a way that the only way out is to perform and achieve your goal.

Choose A Specific Goal.
Be precise and select a goal that can be measured objectively but be reasonable and realistic.

Here are some examples of "Bad Goals" that are too vague and can't be quantified followed by better goals that can measured objectively.

BAD: I want to be healthier.
BETTER: I want to lose 5% body fat.

BAD: I want to be stronger.
BETTER:I want to add 5lbs of muscle. I want to increase my max in [Lift A]by 20lbs. I want to increase my max consecutive pull-ups by 20%.

BAD: I want to be in better shape.
BETTER: I want to improve mile-run time by ___ seconds or minutes. I want to lower my resting heart rate by 10bpm. I want to be able to jump rope at 120-220 rpm for 10 consecutive minutes.

BAD: I want to look better.
BETTER:I want to fit into a size ___ dress. I want to wear a size ___ belt.

BAD: I want to be good at Kettlebell
BETTER: I want to complete the 5-minute snatch test and earn my RKC.

Make a commitment to start NOW.
Some people believe that they must lose weight before joining an exercise program, get strong before lifting weights, become a good fighter before joining a martial arts class, get healthy before going to the doctor, be rich before going into business, be smart before going to school etc... In other words they want to run before they can crawl.

Whether they realize it or not it's just an excuse to fail.
If you want to get healthier you must start NOW!

Seek out professional/expert help. Get the help of someone that has been there and done that.Someone that has ALREADY achieved what you want to achieve or at the very least achieved something similar. Find as many people like this as you can and learn what is they do that has made them successful. They can steer you clear of common mistakes and help you achieve success quicker and safer.

Make a Schedule and Stick to It
Enough said.

Put your Money Where You Mouth Is.
Perception is everything. Nothing of value is free. Make a financial commitment. NEVER accept free training even if it's a buddy, pay them in advance then you are both accountable on a much higher level. No cancellations. Every session missed is money and opportunity lost... that's motivation.

Pick a Deadline and Put your pride on the line
When we think of people that are in the best possible condition we usually think of professional athletes. Professional athletes compete and compete often against other professionals. Nothing will motivate you to perform at your best like a setting a date to compete against a formidable opponent.

Enroll in a competition where success depends on you commitment to your training program.
If you are training in Kettlebell enroll in the RKC Instructor Certification or Tactical Strength Challenge.
If you are training in martial arts, enroll in a tournament.
If you running, enroll in half marathon, or track meet.
If you are trying to lose weight enroll in a local biggest loser style competition.
You get the idea.
Make your commitment public.
Tell your friends and family about your commitment and competition date.
Most importantly tell that one individual that will be happy to nag you and rub it in your face if you fail or fail to follow through.

WOD

2010-06-19T12:18:00.004-05:00

SWINGS

5 sets of 10 you go, I go Spiked/Overspeed Kettlebell Swings (50 reps total)
5 sets of 10 spiked / overspeed swings followed by 20 normal swings (150 reps total)

"SAME BUT DIFFERENT"

Practicing Variations of the Bent Press & Push Press with a partner spotting

HEAVY PRESSES

3 30-second rounds per side of one arm push presses using a kettlebell heavier than you can srictly press.

CHALLENGE

Kettlebell complex of 3 clean & press, 3 front squats, 3 snatches per side followed with 8 walking swings repeated for 50 yards
Carrying the kettlebells back to the starting mark for 50 yards

COOL DOWN

Carry both your kettlebell back in the farmer's walk with flexed wrists
Stretch

Here's photo take after today's class of me performing a lift called the "Two Hands Anyhow". Perform a Bent Press with a heavier kettlebell, pick up another kettlebell, stand up and press both overhead.

Lose Fat & Build Muscle by Eating More, Sleeping More and Training Less!

2010-06-17T10:56:00.004-05:00

In our Kettlebell classes everyone works hard. Period.
Some work harder than others. Some lift heavier weights, but everyone is working at a high personal level.
Everyone gets stronger. Everyone improves their endurance. Everyone becomes more flexible and resilient.
Although not everyone loses body fat, the ones who watch their diet DO lose body fat. How can this be? Kettlebells are supposed to be this miraculous way to melt away fat.

The truth is... Kettlebell training is only one part of the equation. The combination of Healthy eating habits, healthy sleeping habits, high quality food and exercise are all necessary to get the body you want. Overtraining, undertraining, overeating, undereating, and undersleeping can all sabotage what you are working so hard to achieve. When all things including diet and sleep are in order, intelligently designed KETTLEBELL TRAINING WILL DELIVER THE RESULTS YOU WANT.

For example:
In December 2009 I STOPPED WORKING OUT over Christmas for 2 weeks and did not teach any classes. I SLEPT MORE averaging at least eight hours of sleep a night. I ATE WAY MORE food consisting of a lot of PROTEIN (turkey, ham, etc..). I SNACKED WHEN I PLEASED and had my fair share of holiday cookies and pie. Before taking this break from Kettlebell training, martial arts and teaching I recorded my body weight and body fat %. After the break I found that I GAINED 4 LBS and to my surprise LOST 2% BODY FAT and none of my lifts went down! This was my body's way of ~~saying~~ screaming that it needed more food and more rest. Apparently I had been underfeeding, under sleeping and over training. With less work and a better diet I was able to get better results.

What I took away from this:

If I train hard and train often I need to eat more protein and get more rest.
I need to sleep at least eight hours a night.
I don't need to work-out everyday often to see improvement.
A well deserved break can do the body wonders.
A two-week break is not enough time to lose hard-earned strength.
When conditions are right it is possible to gain muscle and lose body fat simultaneously even when eating less healthy food.

WOD

2010-06-16T10:57:00.001-05:00

20-Minutes: Getup/Swing Intervals
Using your Snatch Test size kettlebell
60 seconds Partial Getups Left (A different phase of the Getup for each interval)
60 seconds Partial Getups Right
60 seconds Swings

10 minutes: Double Kettlebell Complex
Use a 10 RM set of kettlebells
Clean > Press > Squat (Note: Feel free to place your most difficult technique first in the combination)
2 Cleans > 2 Presses > 2 Squats
3 Cleans > 3 Presses > 3 Squats
Continue Adding Reps as high as possible then start over at 1 rep each.
Repeat for 10 minutes.

100 Kettlebell Swings
Sets of 10~20 reps.

Preparing for the Kettlebell Snatch Test (Part I)

2010-06-15T21:37:00.002-05:00

For someone new to Kettlebells the thought of passing the RKC Snatch test or the 10-minute Secret Service Snatch Test can be quite romantic at first... that is until your first date with the Snatch test goes bad and gets ugly fast. Most tough guys with a 300lb bench press take a look at this tiny 53lb kettlebell and wonder "What's the big deal?"... so they play with it, do a few snatches and to their horror... it's much harder than it looks. So they watch a few instructional videos on Youtube and a few weeks later figure they are ready for their first snatch test.

One day you decide to go for it and earn your place in the kettlebell world, a man among men... 200+ reps with the 24kg in 10-minutes. The first few reps are feeling good, so you pick up the pace. The blood starts pumping and your breathing is getting labored. It isn't long before things are becoming noticeably shaky... and scary. The kettlebell feels like it's going to fly out of your hand at the bottom of each rep. Your heart is pounding so hard it's about to burst out of your chest like a scene out of Aliens. Your breathing is erratic and out of control. Your lungs are on fire. Your heart rate shoots past 200 bpm and you are far from finishing. Devastated, surprised and knocked off your pedestal of manliness you set the kettlebell bell down and scurry away to lick your wounds and nurse your ego back to health.

How in the world can so many RKC instructors possibly achieve the minimum standard of 100 snatches in under five minutes using a 53lb kettlebell for men and a 35lb kettlebell for women??? It's quite simple really, but far from easy.

Want to learn how? (402) 850-5551

Workout of the Morning: Relays

2010-06-14T13:57:00.001-05:00

Section A: Getups
5 minutes Partial Getups from the Top Down to the Kneeling Windmill

Section B: 3-Man Team Press, Swing & Goblet Squat Relay
Using your 5-10 R.M. kettlebell for Military Press

Person A performs a rung of clean & press > then person B > then person C
Immediately after completing your rung of clean & press begin two handed swings.
When the person after you completes their C&P rung and begins to swing you will assume the top or bottom of the goblet squat position & hold until it is your turn to begin the next rung of you clean & press ladder.
Repeat

Perform 5 Ladders x 3 Rungs

Section C: Three Man Team Swing & Farmer Walk Relay
Using two KBs Equal to your press Kettlebell used above.

Person A alternates 20 two handed & 10 double KB swings
Person B performs DBL KB Farmer Walk's for 3 lengths of the gym floor
Person C performs One Handed Swing Ladders

When B is done with walk B takes over for C and C begins farmer's walk.
When C is done with walks C takes over for A and A begins farmer's walk
When A is done with walks A takes over for B and B begins farmer's walks.
Repeat for 15 minutes

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Building Stronger, Leaner and Healthier Women

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"KETTLEBELLS WORK"- IT"S NOT THAT SIMPLE

HKC Hardstyle Kettlebell Certification August 27th 2011

Omaha, NE, United StatesAugust 27, 201108:00 AM - 05:00 PM

Hardstyle Kettlebell Certification™ (HKC™)with Senior RKC Jon Engum

How to master the essentials of kettlebell lifting—and dramatically boost your power and effectiveness as a personal trainer or coach

Pavel and Dragon Door's one-day, entry-level kettlebell instructor certification workshop

Certification Location:

Get Free Money and Save Time

Save $20.00 on 16kg/35lb Kettlebell through June 30th

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Sir Winston Churchill was Hardstyle

Specialized Variety

The Importance of the Kettlebell Swing

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5:45 AM Kettlebell Bootcamp

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Safe Movement, Safe Technique

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Update

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Various Clapping Push-ups

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WOD

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WOD

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Workout of the Morning: Relays

Omaha, NE, United States
August 27, 2011
08:00 AM - 05:00 PM

Hardstyle Kettlebell Certification™ (HKC™)
with Senior RKC Jon Engum