FREQUENTLY ASKED QUESTIONS
Q: Will I get a Good Cardio Workout?
A: Abso-freakin-lutely.
Kettlebell training is known for blurring the line between the tradition notions of strength and cardio. If you doubt me I will give you a free two-week trial during which I will use a heart rate monitor to take your heart rate at the end of a 10-minute session of kettlebell swings and estimate the number of calories burned... if you can make it 10-minutes.
Most workouts keep the heart rate between 130 & 180bpm. The American Council on exercise has shown that a Kettlebell VO2 max protocol designed by Master RKC Kenneth Jay (the very same workout we perform regularly in our classes) burns an average of 20 calories per minute and as much as 27 calories per minute.
Note:
During my first attempt at the RKC 10-minute Secret Service Snatch Test my heart rate peaked at 214 bmp!
Q: What size Kettlebell Should I use?
A: It Depends.
- If you are considering enrolling in our group classes or private lessons, I have a large assortment of sizes from 5lbs to 88lbs for to choose from & use during training.
- If you are looking to purchase your own kettlebell the following sizes are recommended:
MEN 12kg (26lbs) & lighter for an inactive man new to strength training
16kg (35lbs) for the average male beginner
24kg (53lbs) for the average strong male athlete
32kg (70lbs) for the experienced & Very strong male
44kg (88lbs) to 48kg (106lbs) for the elite kettlebell lifter & elite strength athlete
WOMEN
14lbs & lighter for an inactive female new to strength training
8kg (18lbs) for the average beginner
12kg (26lbs) for the average strong athlete
16kg (35lbs) for the Very experienced & Very strong. Elite female kettlebell lifters can and do use heavier bells.
At the bare minimum I recommend getting the one kettlebell the best matches your experience level as listed above.
I highly recommend getting three sizes: a light, medium and heavy kettlebell.
If you have the means I recommend buying matching pairs of kettlebells: double kettlebell lifts are the most fun and challenging.
A: Then you need to come to class to get in shape. I will tailor the stretches, weights, exercises, reps, and techniques to the individual. You will get in better shape with each class... it's inevitable.
You will find a support system in the other members of the class that will help you learn and succeed.
One comment I hear often is how much easier for members to push themselves in our class when others are there to support and encourage them compared to how difficult it is to do the type of workouts we do on their own.
Q: Since your classes are taught at the YMCA why is there a charge for members?
A: VALUE = Proven methods + Highly specialized technique + RKC instruction + Functional Movement Screen + Individualized Training.
What would you charge for moving better, feeling better, guaranteed strength gains and guaranteed improved endurance?
The benefits are clients receive from the combination of RKC Instruction and the Functional Movement Screen far outweigh the price we charge.
It is common for RKCs around the country to charge $130-$200 or more per month for group classes.
It is common for RKCs around the country to charge $130-$200 or more per month for group classes.
You are receiving highly specialized training that a personal trainer not certified by the RKC or trained in the Functional Movement Screen simply can not provide.
Professionals whose jobs and lives depend on fitness such World Champion Athletes, Martial Artists, Olympians and Military Special Forces all use and benefit from techniques and protocols we provide.
Q: What age should someone start kettlebell training?
A: Kettlebell training can be appropriate at any age as long as you have good judgement, focus and have been cleared for intense exercise by your doctor. My youngest kettlebell students are 10 yrs old and the oldest is 65. Young students are best served in small classes with a high-instructor to student ratio. Depending on the individual I generally recommend private lessons or semi-private small group lessons for students under the age of 14.
Please contact me if you are interested in scheduling any of the following:
Q: What age should someone start kettlebell training?
A: Kettlebell training can be appropriate at any age as long as you have good judgement, focus and have been cleared for intense exercise by your doctor. My youngest kettlebell students are 10 yrs old and the oldest is 65. Young students are best served in small classes with a high-instructor to student ratio. Depending on the individual I generally recommend private lessons or semi-private small group lessons for students under the age of 14.
Please contact me if you are interested in scheduling any of the following:
- Youth Training
- Team Training
- Family Training
- On-Location Training at your place of work for yourself or a group of employees
Q: I've used kettlebells in other local bootcamps or classes and was not impressed, What's the big deal?
A: You did not train with an RKC.
Making judgement on kettlebell training without experiencing the RKC system is like condemning restaurants based on only eating at fastfood drive-throughs.
RKC instructors are experts in using a kettlebell.
RKC instructors are experts in teaching others how to perform specialized kettlebell techniques.
RKC instructors are specifically trained in a system that has been proven to deliver elite results.
It's not about the kettlebell, it's about the kettlebell + specialized technique + an effective system + a qualified instructor. Any personal trainer can pick up a kettlebell and swing it, but few know how to swing properly, fewer know how to teach it and fewer yet know how to implement it as part of an effective training program. By learning kettlebell from an unqualified instructor you risk injury, wasted time and wasted money.
Regardless of advanced or experienced you think you are with a kettlebell...
Give me one class to teach you safe technique then give me 10 minutes to put you through a simple workout. You WILL be impressed by the power of RKC Kettlebell. I guarantee it.
Q: How many classes can I come to?
A: All students come to as many classes a week as they want. We offer classes six days a week.
Q: Where do your classes meet?
A: At the Southwest YMCA on 13010 Atwood Ave.
We hold class outdoors when the weather permits and have a matted racquetball court reserved for kettlebell in the case of inclement weather.
[ Frequently Asked Questions | Ask A Question | Glossary of Terms]A: You did not train with an RKC.
Making judgement on kettlebell training without experiencing the RKC system is like condemning restaurants based on only eating at fastfood drive-throughs.
RKC instructors are experts in using a kettlebell.
RKC instructors are experts in teaching others how to perform specialized kettlebell techniques.
RKC instructors are specifically trained in a system that has been proven to deliver elite results.
It's not about the kettlebell, it's about the kettlebell + specialized technique + an effective system + a qualified instructor. Any personal trainer can pick up a kettlebell and swing it, but few know how to swing properly, fewer know how to teach it and fewer yet know how to implement it as part of an effective training program. By learning kettlebell from an unqualified instructor you risk injury, wasted time and wasted money.
Regardless of advanced or experienced you think you are with a kettlebell...
Give me one class to teach you safe technique then give me 10 minutes to put you through a simple workout. You WILL be impressed by the power of RKC Kettlebell. I guarantee it.
Q: How many classes can I come to?
A: All students come to as many classes a week as they want. We offer classes six days a week.
Q: Where do your classes meet?
A: At the Southwest YMCA on 13010 Atwood Ave.
We hold class outdoors when the weather permits and have a matted racquetball court reserved for kettlebell in the case of inclement weather.
More Frequently Asked Questions?
If you have a question that you would like answered please complete the following form and I will gladly answer to the best of my ability and post the answer on this page.
[ Frequently Asked Questions | Ask A Question | Glossary of Terms]
Glossary of Terms (Kettlebell Slang)
Anchored
A kettlebell lift performed with one hand while another kettlebell (the anchor) is held by the hanging arm.
Ballistics
"Quick" lifts performed with kettlebells that feature an accelerated negative or overspeed eccentric where the kettlebell is actively thrown downward faster than gravity would allow creating "Virtual Force" that must be overcome to initiate the subsequent rep.
Bear Crawl
Crawling while holding a kettlebell in each hand so that you are balancing on one kettlebell at time similar to the plank. Usually performed for time or distance.
Bent Press
An old-time strong man lift that involves pressing the weight overhead with your lat by lowering yourself away from the weight, wedging yourself underneath and standing back up with the weight held in an overhead lockout.
Bottom-Up Press
Pressing a kettlebell held upside by the handle so that the "ball" is on the top requiring additional tension, grip, and balance.
BUP
Shorthand for the Bottom-Up-Press
BPM
Heart Rate measured in beats per mintue.
C&J
Shorthand for "Clean & Jerk"
Chain
A "chain" is a term used to describe increasing the numbers of reps or techniques performed in a complex. Each time the complex is revisited the number of reps or the number of techniques performed increases. In this way virtual "Links" are added to the chain making it increasingly "heavier" or more difficult as you go.
Clean and Jerk
A complex explosive kettlebell movement performed with a heavy kettlebell where the goal is to first clean a kettlebell then press it overhead using your leg drive, following by dipping underneath the moving kettlebell and finally locking it out overhead with straight arm and straight legs.
Kettlebell Clean
Explosively lifting the kettlebell from the ground to the should in one "Clean" movement. The lift is primarily driven with the hips.
Cln
Shorthand: Clean. See "Clean"
CMVO2
The Max Cadence test performed used to determine which size kettlebell and cadence is required to elicit a VO2 max response.
Complex
A complex is series of lifts using the same implement strung together in combination. All the repetitions of the one lift are completed and then all reps of the second lift and so on. Complexes are a recognized as brutally efficient time savers, fat-burners and muscle builders.
Dbl
My shorthand for double as in Double Kettlebell Front Squat
Deck Squat
Squatting until your butt touches the deck. Performed with body weight or a kettlebell.
Deep Six
A kettlebell complex workout created Senior RKC Jon Engum in which the six basic RKC kettlebell techniques are all represented. The goal is to perform a specific number of One-handed Swings, Cleans, Presses, Squats, Snatches and Getups with one hand then the other for fifteen minutes without setting the kettlebell down.
ETK
Shorthand: "Enter The Kettlebell" The book and DVD by Pavel Tsatsouline which outlines two kettlebell programs designed for beginners to advanced. It is required reading for RKC instructor candidates.
Figure-Eight
A single kettlebell is passed backward between the legs from one hand to the other repeatedly moving the kettlebell in a figure-eight pattern.
Figure-Eight with a Hold
A variation of the figure eight where the kettlebell is brought up to the shoulder height on the opposing side.
Get-Down
The Turkish Get-Up performed in reverse. (Initiated from the standing position.) See Turkish Get-Up
Get-Up
See Turkish Get-Up
The Get-Up Press-Up
A variation of the Get-Up created by RKC Team Leader Paul Daniels during which a press is added at stage of the Get-Up.
Girevik
Russian term for Kettlebell Lifter.
Girya
Russian term for "Kettlebell"
Goblet Squat
A variation of the front squat performed with a single kettlebell held by the horns with both hands. Introduced by RKC Team Leader Dan John.
Grease The Groove
A method of performing a high number of repetitions of a an exercise while remaining fresh and never reaching failure.
GTG
Grease the Groove
Grinds
"Slow" Strength Moves traditionally performed with heavy loads such as the press, the squat and the deadlift. Called grinds because when under a heavy load the user must grind their way through the sticking point.
Halos
A technique where the kettlebell is held with both arms and moved around the head.
HKC
Hardstyle Kettlebell Certified
An intensive one-day eight-hour Kettlebell instructor certification designed for those with little to no kettlebell experience.
Hot Potato
Passing the kettlebell back and forth between hands as quickly as possible.
Ladder
A Russian method of organizing sets and reps where the end of the set is harder than the beginning of the set. Instead of performing the standard 3 sets of 10 to achieve 30 total reps one could perform 5 ladders of 3 rungs. A ladder consists of rungs. A three rung ladder would consist of one rep, rest, two reps, rest, three reps, rest for a total of 6 reps. Once you are at the top of the ladder you start over and repeat the process starting a new "ladder". Five ladders of Three Rungs would equal 30 reps.
NW
The Naked Warrior. A book by Pavel Tsatsouline outlining a strength program using only two bodyweight exercises, the one-legged squat and the one-arm pushup. The term Naked refers to using bodyweight only.
OAP
One Arm Press or One-Arm-Pullup
Pistol
A one legged squat where the free leg is held extended in front of you. The goal is to get your butt to your heels then stand back up. Can be perform with or without additional weight.
PM
The Program Minimum: The introductory kettlebell program for men and women designed to ease subjects gradually into more intense Kettlebell training.
Pood
Russian unit of weight = 16kg
Power Breathing
A specialized method of using breath to pressurize and improve strength during heavy lifts.
Push Press
A press initiated from a partial squat taking advantage leg power to get the kettlebell overhead.
RKC
The Russian Kettlebell Challenge Instructor Certification by Pavel Tsatsouline and Dragon Door Publiciations. An intensive 23 hours of kettlebell lifting performed over a three day period consisting of a physical minimum (100 snatches in 5 -minutes with a 24kg for men and a 16kg for women), a technique test and a teaching test. To maintain certification all RKC instructors must re-test every two years. Also the Book "Russian Kettlebell Challenge" by Pavel Tsatsouline. Also refers to the School of Strength whose methods and priniciples are taught at the Russian Kettlebell Challenge Instructor Course and can be found in the many books authored by Pavel Tsatsouline.
RKC II
An advanced RKC instructor certification which requires a physical minimum of a 1/2 bodyweight one-arm press, a one legged squat, and a weighted pullup with a 24kg. RKC II instructors are taught an additional curriculum of advanced lifts and program design.
RKC III
An advanced RKC instructor certification requiring extensive technical skills, a higher degree of physical strength and extensive continuing education.
RKC Snatch Test
The physical minimum required of an RKC Instructor Candidate performed on first thing in the morning on day one of the RKC instructor course and the first of several tests conducted throughout the course. The test requires one-hundred kettlebell snatches in under five minutes. Men must use a 24kg and women a 16k kettlebell.
ROP
The Rite of Passage. A training program outlined in "Enter the Kettlebell" where the goal is to eventually perform a one arm press with a kettlebell 1/2 a man's bodyweight and 1/4 a woman's and perform 200 or more snatches in 10 minutes with a 24kg kettlebell for men and a 16kg kettlebell for women.
RTK
Return of the Kettlebell: A book and advanced kettlebell training program by Pavel Tsatsouline designed specifically for building muscle mass.
Rungs
See "Ladder"
Russian Twist
Rotating with the kettlebell from side to side. Usually performed in sit-up position.
Secret Service Snatch Test
Perform 200 or more reps of the kettlebell snatch in 10-minutes. Men are required to use the 24kg kettlebell.
Sn
My shorthand for the kettlebell snatch
Snatch
The Kettlebell Snatch. Explosively lifting the kettlebell overhead in one quick movement. The lift is primarily driven with the hips and ends with the kettlebell held in the overhead lock-out.
Sq
My shorthand for Squat
SSST
The Secret Service Snatch Test
Stacked Press
Pressing two kettlebells with one hand one-kettlebell stacked on top of another kettlebell held in the Bottom Up position.
Sw
Shorthand: The Kettlebell Swing
Swing
The center of the RKC universe (seriously). A high speed explosive variation of the dead-lift performed with a light kettlebell for high reps.
Tactical Lunge
A variation of the lunge where you pass the kettlebell from one hand to the other under the legs.
TGU
See Turkish Get-Up
Turkish Getup
An old-time strong man lift. Involves lying down, pressing a kettlebell overhead then standing up while maintaining the weight overhead with a locked elbow. Some say this movement dates back hundreds of years as a general physical preparedness strategy for Turkish wrestlers, warriors and strongmen. The RKC teaches a specialized version of the Turksih Getup sometimes referred to as the "Kalos Sthenos Getup". This movement is an excellent method of building mobility and stability in the thoracic spine and shoulder or "Pre-Hab" building highly resilient shoulders.
Viking Push Press
A variation of an explosive push press performed with one or two kettlebells.
VPP
Viking Push Press:
Viking Warrior Conditioning
A book and series of VO2 Max training protocols designed by Master RKC Kenneth Jay.
VWC
Viking Warrior Conditioning:
Waiter Press
Pressing the Kettlebell while holding the ball in the palm of the hand.
Windmill
A strength and stretching movement similar to a Yoga triangle pose performed using one or more kettlebells.
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