"KETTLEBELLS WORK"- IT"S NOT THAT SIMPLE

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”