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Kettlebell Articles

 
 
 
 
DanJohn ART championclean

Champion of the Clean

by Dan John, Master RKC

Apr 03, 2012 04:12 PM

I think the fact that I was a lousy javelin thrower has actually made me a pretty good coach in the event. Not great, trust me, but I can get you better in the spear toss simply because I had such a hard mountain to climb. I’m not sure people realize how honestly horrible I was in the javelin until I started my Kettlebell training and followed the excellent advice of javelin coach Bill Witt. With a few simple Kettlebell exercises and some simple technical clues, I managed to add seventy feet...​

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FabioZonin ART

How To Have It All

by Fabio Zonin, Senior RKC

Apr 03, 2012 04:10 PM

When I was a teenager I attended a gym and trained with weights just to get a beach body, good for impressing the girls. At the time, Italy had not yet seen the boom in fitness, gyms were few and poorly equipped, and almost no one had any idea why he did what he did. One day I visited a friend at an olympic lifting and powerlifting gym, and there I had the opportunity to challenge for the first time, an olympic barbell. I immediately fell in love with powerlifting, and from that day...

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SteveHoliner ART

Strength From Failure or: How I Learned to Stop Worrying and Love the 44kg

by Steve “Coach Fury” Holiner, RKC II, CICS, LIFT

Apr 03, 2012 03:45 PM

I have a serious love-hate relationship with the 44kg kettlebell. I first tried to press it at the Philly RKC in 2010. Though I didn't get it at the time, it went up about a month later with some tips from Geoff Neupert, Shaun Cairns and Steve Milles. Between the RKC and the July RKC II, my weight dropped from 225 to 195 and the 44kg became my half bodyweight press test. Over time, I was able to get the 44kg up about 90% of the time in either arm. My stronger arm was...

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PrentissRhodes Article

Complex Training: How To Transfer Strength To Skill

by Prentiss Rhodes, RKC Team Leader, DC, CSCS

Jan 19, 2012 11:30 PM

You need more power! You need more running! Sometimes, the words still ring in my head from my training partner at the time, Kestutis Arbocius. He was a world class Shidokan fighter from Lithuania who came into the gym to train. He would always say this to me after we had just finished sparring a few grueling rounds after which we would strike the focus pads for a few more rounds, and later finish with some heavy bag work. Always thinking I needed to dig deeper, I did what any fighter...

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SteveMilles EmilyBearden

HardStyle Training and Muay Thai: The RKC meets the Science of Eight Limbs

by Steve Milles, RKCII, CICS, CK-FMS, and Emily Bearden RKCII

Jan 19, 2012 10:30 PM

“Simple but not easy.” We've loved that HardStyle motto since the first time we heard it. It is an accurate -- if deceptive -- way to describe RKC training. It is also a template for training properly for the combat sport and martial art of Muay Thai. Also known as "the Science of Eight Limbs" for its use of kicks, knees, punches and elbows, the techniques of Muay Thai are simple but not easy to perform correctly: with speed and power...

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DanJohn article iwastheproblem

I Was The Problem…

by Dan John, Senior RKC

Dec 29, 2011 10:30 PM

It turns out that I was the problem. Yes, this is true: I had great ideas, excellent programming and some nice technical tidbits that worked for everyone. For the squat, I had progressions that I humbly think changed the world of lifting forever. Well, at least, I thought they were working. I discovered a disconnect: I was saying “this” and people were hearing “that.” I thought I was making a point, but my people were hearing another point. This reminded me of math class...

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AndrewRead article easystrengthallages

Easy Strength… For All Ages

by Andrew Read, RKC Team Leader

Dec 29, 2011 10:00 PM

If you want to know if a strength training program works don’t give it to a twenty-year-old kid who plays football. Give it to a forty-year-old basketball player. The difference in body type and testosterone levels will help to really isolate what works and what doesn’t. If your forty-year-old basketball player gets stronger you’ve hit pay dirt. Well, what do you get when you test a program on a seventy-year-old woman and it works? You get a program so rich in benefits that it makes you look...

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DannySawaya article thegoal

Keeping the Goal The Goal

by Danny Sawaya, RKCII

Dec 29, 2011 09:25 PM

I received my first weight set at 14 years old for my birthday. I remember setting the bench press up staring at it and felt that I was becoming a man. Honestly, that is exactly how I felt. I didn’t ask for a toy that year, or a new video game system. I wanted a weight set. In my head I would have 6 pack abs and a massive chest and arms by the end of summer and just in time to start my freshman year of high school. For over 22 years I have not stopped lifting weights...

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TracyReifkind article

Mastering the Hardstyle Swing: "The Workouts"

by Tracy Reifkind, RKC

Dec 19, 2011 05:02 PM

In 2006 after successfully losing 120lbs the previous year, I earned my RKC at the age of 42. It was training the Hardstyle Kettlebell Swing that helped me lose the weight and develop the conditioning to endure the RKC’s three days of intense physical training. Although both of those accomplishments are impressive, even more miraculous was how training the Hardstyle Swing brought out my inner athlete, transforming my body and helped erase the signs of former obesity...

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MarkReifkind Article learntoswingRKC

Learn to Swing: the RKC Way

by Mark Reifkind, Master RKC

Dec 19, 2011 03:00 PM

The working title of “Mastering the Hardstyle Kettlebell Swing” was “Learn to Swing”, because that was the intent when we made the video. After we produced Tracy’s “Programming the Kettlebell Swing” DVD to show her unique methodology for doing hundreds if not thousands of kettlebell swing variations, we were struck by just how many people really didn’t understand how to do a proper kettlebell swing. At least well enough to handle serious high volume swing training...

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