I remember a few years ago when I discovered the kettlebell snatch.

That was around the time I had decided I was going to train to become an RKC certified instructor.

So, looking over the requirements for certification, one of the requirements was to perform 100 kettebell snatches with a 24kg (53lb) kettlebell in 5 minutes or less.

When I made my 1st attempt at this, it wasn’t pretty and I definitely had my work cut for me to get to that level.

But, after a lot of practice rounds, technique work, and relentless conditioning, I finally made the ‘snatch test’ a staple in my conditioning training.

Even today, it’s never easy, but it is always achievable and a really effective 5 minute “all-out” conditioning experience.

With all the kettlebell snatches I’ve done through the years now, I know that the kettlebell snatch is ridiculous.

When done with the right movement pattern, efficiency, and muscle firing, it’s so effective it’s ridiculous.

There’s no doubt, the kettlebell snatch is definitely one of the most physically demanding kettlebell exercises there is.

You could easily make an argument that the snatch is the king of the kettlebell exercises, but I have to say that’s a title that rightfully belongs to the kettlebell swing.

When people learn about kettlebells, they want to quickly find out how to snatch it.

But, when is it appropriate to start and how can you best optimize your technique?

The purpose of this article is to provide some common tips and guidelines for effectively learning the kettlebell snatch and then refinining and progressinig your skills with this insane total body exercise.

The single arm kettlebell snatch involves taking the kettlbell from the ground, back between your legs, and then exploding forcefully with the hips to elevate the kettelbell up above your head in a clean, safe, effecient trajectory to a full “lockout” postion.

Once the kettebell is overhead, the kettlebell comes back down in a controlled drop between your legs (in the same manner as if you were performing a kettlebell swing and hiking the kettlebell back).

When done properly, it’s an intense cardiovascular conditioning exercise and outstanding for full body explosive strength.

Here’s the deal though.

Before you even attempt a snatch, the requirement is you MUST have your swing down rock solid.

It’s said that the swing is the foundation for kettlebell training and it is.

The swing sets the stage for proper programming of the kettlebell snatch with the “hip hinge” pattern and explosive hip drive.

By far, the biggest challenge with beginners is really getting down the motor control pattern of the hip hinge and hip drive that’s needed.

So, understanding this, here’s 5 tips to improve your kettlebell snatch.

1-Build the foundation with your swing.

As I just mentioned, you must have your swing down 1st.  Let me tell you something I always say.

I am still working on my swing.

Yes, I continue to practice and improve getting better with my swing.

I know that the better, more efficient, and powerful my swing is, the better my other kettlebell exercises will be.

This is the truth.

If your swing is NOT good and solid (safe and efficient), your snatch certainly will NOT be.

Remember this, if you want to go from average to elite, then continually work to master the fundamentals.

2-Always focus on your hip power.

This is an important tip.

If you continue to get better with the swing, this will help you with the snatch, but you can’t ever forget to use the explosive hip drive with the snatch.

I’ve seen where someone has had a nice, clean, powerful swing, but then when it comes to the snatch, somehow the “explosiveness” in the hips is lost.

I’ve even experienced this.

The point is you must consciously be aware of powering your hips for maximal efficiency and optimizing kettlebell snatch performace.

If you want to develop a beautiful kettlebell snatch, then always be thinking about exploding forward with the kettebell to elevate the bell.

Don’t forget the terrible syndrome I mentioned before called “gluteal amnesia.”

The glutes and the hip drive are important components to an effective snatch.

Embed this into your brain.

3-Keep the bell path closer to your body.

The most efficient trajectory of the kettlebell during the kettelbell snatch is keeping the bell close to your body.

As the hips drive forward, the kettlebell is pulled right up the body and not projected way out in front, as is the case with a swing.

The explosive hip drive should help you feel like the kettlebell “floats” up your body to a certain point and then it require an upper body “pull” to finish off and get the bell overhead in the full lockout postion.

From the backswing, once you initiate the snatch with with the powerful hip drive, the movement should be seemless in a clean trajectory closer to your body.

When the bell goes out too far in an inefficient path, it’s more work and it requires “muscling” the bell up in a more “sloppy” technique.

For maximum efficiency, keep the bell close to your body.

4-Avoid overgripping the kettlebell.

Overgripping the kettllebell is a common error when learning how to snatch.

This can be disasterous on your hands, especially with high rep snatches.

You want to make sure that you keep a nice, safe grip on the kettlebell, but be careful not to “overgrip.”

For example, when you perfrom a kettlebell press, one of the tricks is to squeeze the daylights out of the kettlebell to increase muscular tension for a stronger press.

The snatch is not done this way.

You need a “softer” grip because the kettebell will be changing position in your hand during different points in the snatch.

You are “repositioning” the kettlebell in your hand and it’s a technique that needs some practice (like everything else) to get in down properly.

The idea is to move your hand so that your hand comes around the kettlebell and it does not “flip” or bang your wrist as it comes overhead.

This is very important and the best way to explain this is visually, so I’ll have a video on this technique soon.

Again, understand that the grip is different with the kettelbell snatch and you want a secure, but looser grip here.

Overgripping will cause more friction and more problems in the hand, so this is important to remember and work on the technique.

5-Finally, move fast and furious.

Let me explain this one.

The kettlebell snatch is a ballistic, meaning it is a fast, explosive exercise.

You cannot do a barbell power clean slowly.  It’s fast and explosive.

The kettlebell snatch is similar in that respect, because you lose the efficiency and effectiveness of the exercise when you move through slower.

So, always think about moving ‘fast and furious’ through the snatch.

Of course, it should go without saying, this is not ‘jerky and sloppy.’

There’s a huge difference.

When I say fast, I mean fast and efficienct with proper technique.

If you know anything about me, you know I am all about safety and efficiency, so understand that ‘fast and furious’ is done with your best technique.

When you learn the nuances of the snatch, the speed and efficiency needs to be there to get the most from the mighty kettlebell snatch.

Hoping you understand my point here.

Learn to use that explosive hip drive and get the kettlebell up in a safe, efficient, fast, and seamless lift.

Move fast.  Move efficient.  This is ‘fast and furious.’

Now, of course there’s more to the kettlebell snatch than these 5 tips, but these are some things that I’ve found to be very valuable to enhance performance.

Let me recap the 5 tips:

1. Build from the foundation of the swing
2. Explode with your hips
3. Keep the bell close
4. Do NOT overgrip
5. Move ‘fast & furious’ with efficiency

Keep these things in mind, no matter where you are in your training because these things can and will help us all improve our snatch technique for better results.

Learn how to minimize risk for injuries, understand the value of the Functional Movement Screen (FMS), and learn tips to improve your strength in this outstanding interview with Brett Jones.

Brett Jones is a Master kettlebell instructor, top strength coach, and expert in the area of Functional Movement.

This is an extremely valuable and insightful interview with many great training tips and advice you can use and apply immediately.

Here’s some of what you’ll learn and discover in this interview:

• What is the foundation to physical strength.
• Understand the common misunderstanding of training for strength vs. hypertrophy.
• Understand why “big” isn’t always strong.
• What is the FMS (Functional Movement Screen) and how this can add value to your training.
• What the FMS does and does not do.
• What else we need to look at besides the FMS.
• The best exercises for “healthy” shoulders.
• 2 surprising shoulder strengthening exercises anyone can do.
• The most overlooked aspect of back strength programming.
• The #1 exercise to prevent low back pain (most feared, least used).
• The truth about the Turkish Get Up (are we being too technical?)
• Who should/shouldn’t do the TGU.
• Brett’s recommendation to prepare for advanced kettlebell certifications.
• The one tool he’d use if he couldn’t train with a kettlebell or barbell.
• The ONE BIG ACTION for you to take after listening to this interview.
• And, so much more…

I encourage you to listen to this entire episode (as there’s some really great tips at the end) and apply the information to your own training.

To subscribe to the show or drop a review in iTunes, click here.

SHOW NOTES:

To connect with Brett Jones, you can find him at Applied Strength.com.

To learn more about the FMS, go to Funtional Movement.com.

To find out about other assessment tools discussed, visit Move2Perform.com.

To find out more about group use of the FMS, visit Movement Lectures.com.

For the Brett Jones RKC/SFG prep program, click here.

To see Brett Jones in action and get a deep dive education in the Turkish Get Up, check out the Kalos Stenos DVD and Kettlebells From the Ground Up 2, Advanced Progressions DVD.

Also, the Dynami DVD is excellent for swing, squat, press, and many more techniques and progressions.

I hope you enjoy this interview and learn from all the great tips and wisdom.

Please take action with the information and take your training to the next level.

If you like this, please share it!

I’ve got to step up and explain a ridiculously simple way to massively improve your training performance so that you get better results across the board.

There is an obvious solution to maximizing performance in nearly every functional exercise or training approach.

First, I want you to think about the power you need to perform ballistic kettlebell exercises (the swing, the clean, the snatch) and the slow, grind exercises (the squat, the turkish get up, and the press).

Nest, think about the explosive Olympic lifts (the clean and jerk and the snatch).

And finally, the power lifts (the squat, the deadlift, and even the bench press).

Let’s not forget the proper execution of bodyweight training and movements.

What do ALL of these have in common?

There is one powerful thing.

It’s the common thread in using the power of your glutes (gluteus maximus and other gluteal muscles).

This is, without question, the key to maximizing training performance.

Ignore this advice and your training will lag.

Take action with this and your training will elevate.

It’s up to you.

It’s that simple and that important.

The glutes (I’m going to focus on the gluteus maximus here) are responsible for hip extension (*other actions are external rotation and abduction).

Along with the hamstring group of muscles, the glute max is a very powerful hip extensor and one of the largest muscles in the human body.

As mentioned above, it’s involved in everything, all the big, most important lifts.

Here’s the problem.

Most people DO NOT tap into this muscle to maximize power and performance.

It’s the weirdest thing, but I see it over and over again with so many people.

We “forget” to use our glutes.

I heard a wonderful term (not sure where I first heard it though) for this which is called “gluteal amnesia” and it’s one of the worst syndromes I’ve ever seen.

But, not only is it fully preventable, it’s also fixable.

Learning how to fully activate your glutes is as simple as squeezing your cheeks together in a hard contraction.

Yeah, “squeeze your glutes hard” and squeeze them often so that you get used to using them.

In the kettlebell swing, newbies need to be constantly reminded to “squeeze the glutes,” “power the hips,” or “use explosive hip drive.”

Whatever the cue, the thing we’re after is using the power of the glutes.

Here’s a really simple way to find out exactly how to really fire your glutes.

Lie on your back with your knees bent to 90 degrees with your arms at your side.

Now, drive your hips up slowly so that your body (trunk) forms a straight line from shoulders to your knees (I’m sure you know, this is a bridge).

You can’t NOT use your glutes for the bridge and it forces you to contract them hard.

The bridge exercise is easily one of the most effective ways to activate your glutes and I’ve used it with great success to pattern hip extension prior to swinging a kettlebell effectively.

You can use it to program the swing (or other exercises) but it doesn’t always hold up in the long term.

What I mean is that we need constant conditioning and drills to continually activate the glutes until the point that it becomes automatic.

At some point, it will be conditioned and an engrained motor pattern, but it will require a lot of conscious effort to continually fire the glutes appropriately.

Here’s a list of suggestions to help activate the glutes (these are all great drills):

• Bridges (as above)
• Single leg bridges  Bridges with one leg,  keep the other leg bent or flexed.
• Single leg dead lifts (keeping the body straight, hinge at the hip and reach forward your arms while extending the opposite leg back)
• Bird Dogs (on hands and knees, slowly extend your opposite arm and leg. Keep the extended leg in a “toes up” or dorsiflexed position for maximal glute acivation)
• Prone hip extension (on your stomach, slowly extend a straight leg off the floor)

These are all simple, really effective drills to help activate the glutes.

This can be done prior to a training session or even on “off” days to help recruit muscle firing.

Remember, the key is to build a pattern of glute activation so that it becomes “automatic” in the major kettlebell, barbell, and other  lifts and activities.

The drills are great, but an important point to remember is that this needs to be translated to the lifts.

For example, the drills help to link up what it feels like to really engage and activate the glutes.

Now, the next step has to be to fire the glutes (as appropriate) for the exercise.

A great example is the kettlebell military press.

Here’s something I continually work on.

I clean the kettlebell to the rack position.  Before pressing the kettlebell overhead, you can be sure I’m squeezing my glutes REALLY hard to set a stable base and engage my entire body for a more effective press.  (*To see all the details on maximizing your press, click here.)

This is just one example.  You can apply the same principle to the squat, deadlift, bench press, and many other lifts.

I want you to remember that using your glutes effectively is the key to unlocking your potential.

Look at any athlete and athletic movement.

Powerful hip extension (as done by the gluteals) is the common thread to maximizing performance and getting a better result.

The glutes are critical in almost every major exercise, so you’re not getting the most out of your training if the glutes aren’t firing properly.

I would take a hard look at your training and determine if you need to integrate more “glute activation” work and conditioning.

I know I am.

I want to do everything humanly possible to avoid the dreaded “gluteal amnesia” syndrome.

It’s very simple, unlock your potential by activating your glutes.

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To get the FREE “Shock & Awe” Protocol with over 30 pages of content, enter your email now in the box above and I’ll see you on the inside. 

Are kettlebells really that good for fat loss?

Really?

To my surprise, this question actually comes up.

It’s like asking if barbell training will make you stronger.

In my opinion, kettlebells are easily one of the most effective tools for fat loss there is, when used properly.

It all comes down to fundamentals.

Fundamentals are the key for fat loss, not all the other “stuff.”

All the other “stuff” is great, but for fat loss, it doesn’t have to be complicated.

Legendary football coach Vince Lombardi spoke about how success in football always came to down to executing fundamentals.

Run, block, tackle, catch, and throw.  These are fundamentals.

Kettlebell training for fat loss comes down to a few fundamentals, as well.

Swing, squat, get up, snatch.

These are the fundamentals for fat loss.

Yes, of course, there are many other exercises, combinations, and programming to achieve the goal of fat loss.

I’m not saying this is all you should do, but remember the 80/20 rule.

80% of your success comes from the most important 20%.

These fundamentals are the 20%.

Actually, you could focus on just one of these exercises and achieve incredible fat loss with the kettlebell swing.

I think that Tracy Reifkind proved that point in her fantastic book, The Swing.

Now, let’s not forget that your nutrition MUST be in order or this all won’t mean anything.

So, let me give you 3 simple programming ideas for fat loss with kettlebells, using just the fundamental exercises.

1.  METABOLIC CONDITIONING WITH COMPLEXES.

This is one of my favorites.  What you are doing here is simply performing a series of exercises together without rest and repeating for a certain number of rounds, with rest in between each round.  Very challenging, excellent for conditioning, and will tax your energy systems.  A very effective training method.  There are many hormonal and metabolic benefits to performing complexes for fat loss because it involves a lot of work in a short period of time.

An example of a simple, effective Met Con Complex would look like this:

• 2 Turkish get ups each side
• 20 swings
• 10 snatches
• 10 racked squats

This is performed with one moderate weight kettlebell and moving from exercise to exercise without rest.

How many do you do?  Depends on where your conditioning level is, but a good start point is 3 to 5 rounds with this complex.

2.  INTERVALS

Interval training is excellent way to scorch body fat.  Swings or snatches are perfect here.

A proven and tested interval example is the well known Tabata interval.

In case your not familiar with it, the Tabata is done with 20 seconds of work and 10 seconds of rest for 8 rounds (4 minutes total).

Now, there a few different ways to use this, as well.

You could keep the exercise the same in the 1st Tabata or you could rotate different exercises within.

Let me show you what I mean.

Example 1

• Swings 20 seconds
• Rest 10 seconds
• REPEAT 8 rounds,
• then REST and repeat again or perform with a different exercise.

Example 2

• Snatches 20 seconds
• Rest 10 seconds
• Planks 20 seconds
• Rest 10 seconds
• Swings 20 seconds
• Rest 10 seconds
• Goblet Squats 20 seconds
• Rest 10 seconds
• REPEAT THIS SEQUENCE AGAIN TO COMPLETE 8 ROUNDS.
• REST and repeat.

These a just a couple of examples of how you can use the Tabata.

Let’s not forget that there are endless opportunities with intervals and the variables can be changed to make things easier or harder, depending on what you want and where you are.

Interval training is highly effective for fat loss (with abundant research to back it up).

The double whammy of strength training and cardiovascular conditioning with the kettlebell make this one killer combination.

3.  DENSITY TRAINING

And finally, density training.

Density training is how much volume you do in a given time period.

This is simply a way to progress your training in a specific time period.

You can do this is 2 ways.

1. Reduce your training time (*What this means is less rest between exercises or sets.  This is NOT rushing through your exercises in an “unsafe” manner).
2. Add more volume in a given time period.  (ex, attempting 100 reps of a kettlebell snatch, instead of 90, in a 5 minute time period, aka the ‘snatch test’).

In the interest of keeping things very simple here, the easiest way to use density training is by adding more volume in the same time, as in the snatch test example.

As you get more conditioned, your volume will increase.

Keep the given time period short, say 5 to 10 minutes, depending on what you’re doing.

Here’s an example of a 5 minute density training program with a few exercises:

• Swings 15 reps
• Goblet Squats 10 reps
• Snatches 10 reps
• Rest as needed, then repeat the round again.

You will rest approximately 5 minutes before you do the next phase of your training session.

Record the number of rounds you did here and the total number of reps.

This is what you’ll try to improve on when you do the next density session.

You want something even more simple, but equally effective?

Here’s another example with only kettlebell swings.

• Kettlebell swings for 10 minutes.
• Rest as needed.
• Record the total number of reps in 10 minutes.

Next time you do this, you’ll try to best your rep count in the 10 minute time period.

Think this is easy?  Give it a go and get back to me…

Simple and effective.  And, there are many ways to use a density training approach.  Many ways.

Personally, I wouldn’t do density training more that twice per week.

I think it serves the purpose best by not doing it too often or for too long.

Like other training approaches, use it for a specified time period (a periodized approach) and then adjust your program as necessary to meet your changing training goals.

These 3 examples of metabolic conditioning with complexes, interval training, and density training are just a few very effective ways to use a kettebell for the goal of fat loss.

Look for more programming ideas, methods, and strategies coming and be sure to enter your email to get updates.

And, if you liked this, please share it.

What exactly is hormonal optimization and why you must understand your hormones to optimize health and performance.

Find out about this and much more in this in-depth episode of the RdellaTraining Podcast!

You’ll get a concise education in optimizing your hormones for health and performance with Hormone Optimization and Kettlebell expert, the one and only, Mike Mahler.

We discussed topics in hormones, supplements, and kettlebell training in this information packed and actionable audio session.

Here’s some of what you’ll learn:

• What is hormonal optimization and why you need to understand how to manage your hormones.
• What is the “king” hormone and how you can effectively manage it?
• Learn about the 5 Master hormones.
• How to determine what nutritional approach is best for you.
• Learn all about Mike’s new Testosterone Booster: how it works and the ‘unique’ benefits
• How to expand your knowledge in hormonal optimization for maximum benefit.
• Are kettlebells “over-hyped?”
• How to implement kettlebelll programming for the MMA athlete and the 3 big areas of focus
• What is the “perfect match” with kettlebell training?
• The best exercises and methods to combine with kettlebells
• What’s the ONE THING you need to do after listening to this interview???
• And, much more, of course!

To subscribe to the show and drop a review in iTunes, click here.

And, to get the Stitcher app, click here.

SHOW NOTES:

To find out more about Mike Mahler, find him at MikeMahler.com.

To get Mike’s book, Live Life Aggressively, click here.  This book also supports 2 great causes, just FYI.

To get Mike’s comprehensive course on hormonal optimization, click here.

And, here’s the reference article I mentioned on kettlebell transference to barbell lifts.

Don’t forget to subscribe right now to get free updates, inside information, and get your FREE copy of the “Shock & Awe” Protocol.

Thanks for listening and please share this great interview.

The press is one of the most valuable, useful lifts you will ever do.

If you want to be really strong, learn how to press heavy weight over your head.

That’s a big part of optimal total body strength.

You also need to deadlift and squat, as well, but those are different discussions.

When I got into kettlebells, I found out there is something extremely powerful about pressing a heavy kettlebell (or two) overhead.

Also, let’s not forget the mighty barbell press for max loads, but in this article I want to focus only on kettlebell pressing mistakes and fixes.

The kettlebell military press is a simple exercise.

Clean the kettlebell to the rack position, press it overhead, lower it back down, and repeat.

Yeah, right.

Actually, there’s a lot more to it than that.

A lot more.

So, knowing there’s more to it than that, I compiled a list of some of the most common mistakes I’ve seen with the kettlebell press.

Here’s the deal, the kettlebell press is an extremely powerful and effective total body exercise when performed correctly.

That’s right, it’s a total body exercise.

Let’s start with the concept of the press being a total body exercise when we look at the 5 big mistakes in the shoulder press.

Mistake #1:  Thinking this is just an exercise for the shoulders.

The kettlebell press is not just a shoulder press, but instead it’s a total body exercise.

You must understand this to get the most out of it.

I’ll talk specifically about the use of muscular tension in just a minute, but incorporating your entire body into the press is key.

Everything should be tight and stable when you press.

The more you bring in tension and stability with you trunk stabilizers (abs, paraspinals), hips, legs, and even your non-involved upper extremity, the more power you willl have when you press.

This is safer and more efficient.

Get tight, stable, and “grounded” before you press overhead.

Use your entire body.  This will make a huge difference.

The kettlebell press is far from just a shoulder exercise and the sooner you realize how your entire body is involved in this lift, the faster and better results you will have.

Mistake #2:  Not breathing effectively.

Proper breathing can make or break your press.

Proper breathing is essential for your press (and any other exercise, for that matter).

When you’re loading up on the press, the correct breathing pattern will be key in your press perfromance and it’s very important you get this right.

For heavy strict military presses, exhale slowly as you press the bell overhead.  (Look for videos coming soon on my breathing techniques).

Specifically, you will take a deep breath just before you press, then breath as though you are releasing air slowly when the kettlebell is elevating overhead (imagine letting air out of a tire slowly and the hiss it makes).

You’ll do the same.  Hiss as you press the kettlebell upward, releasing air slowly.

Trust the technique here and it will give you power, I guarantee.

Slow release breathing will provide the increased ‘bracing’ effect of the abdominals as you are releasing air and hissing to drive the kettlebell up.

Once overhead in full lock out, pause, inhale and stabilize, then lower the kettlebell down safely.  This will increase the intra-abdominal pressure and stabilize your spine.

You can also pause at the top and inhale on the slow, controlled lowering back to the rack position.  Either way is acceptable and safe.

Using the slow release exhalation on the press up is key for power, strength, and safety.

Remember, proper breathing is critical for a proper press.

Mistake #3:  Not using tension principles properly.

Another common mistake is not using muscular tension effectively.

Tension will give you power, but it’s easy to forget tension principles as you may be so focused on the kettlebell press itself.

I will tell you that keeping everything tight is a real key to this exercise and without it, you won’t get the strong results you should.

Tips for tension are:

• drive your feet into the ground (spread the floor with your feet stable)
• pull your knee caps up (tighten your quads)
• squeeze your glutes
• tighten your abs
• stay tall (meaning don’t slouch and keep a straight spine)
• squeeze the kettlebell (tight grip)
• and, I also like to make a fist with the opposite hand to increase and balance tension in the opposite upper extremity.

Seems like a lot?

Look at how you currently press and find out what you may be missing.

Then focus on what you’re missing and with practice, this will become “automatic.”

The idea is to make it automatic.

This will become your “motor program” so that when you press, all of this will occur naturally and without conscious effort.

This is neuromuscular learning, meaning that your body is learning how to perform and condition this lift.

Again, you will master this with practice.

Practice leads to mastery.

I read something recently on the topic of mastery.

The concept was that mastery is a journey, not a destination.

This is why I always say that I’m always “working” to improve my own skills, even the fundamentals.

Yes, I’m still working on my swing.

The minute you stop learning and improving on your skills, your journey to mastery is over.

I’m always the student and you should be, as well.

Ok, let me step off my soap box now.

Mistake #4:  Not incorporating the lat effectively.

This one can be a little tricky, but it pays off in optimizing shoulder strength when you learn how to use your lat in the shoulder press.

Here’s what you do.

When the kettlebell is in the rack position, flare your lat before you press it up.

The key reason to do this is stability.

When you fire the lat, this makes the shoulder girdle much more stable to press from.

In other words, stabilize the base and power the press.

If the lat is not contracted, there’s a part that’s “soft” in the foundation and you simply won’t have the pressing power you should.

The goal is to activate all muscles in the shoulder joint complex, both agonists and antagonists, for a safer and more efficient press.

Do this and observe how your pressing strength and technique will improve.

Again, this takes practice, but I’ve found the simple “lat flare” is the key signal for proper lat activation.

Mistake #5:  Not pressing enough (weight and frequency).  

There is a saying, “to press a lot, you must press a lot.”

Pressing is a fundamental lift, like pulling or squating.

What I’m saying is the this should be done quite often.

You should be pressing frequently in whatever training program you’re doing.

The weight (or load) will vary according to your goals and overall training frequency, but as Dan John says “if it’s important, do it everyday.”

That doesn’t mean you’re going all out every session in your presses.

But, it could mean practicing the press technique each training session.

You’ll see the examples below.

Now, if you want to get strong, you have to train strong.

This means using heavy weight.  You cannot get strong pressing light weight, so start pushing some weight.

Maintain technique, improve your pressing skills, and pick a program and follow it.

There are many great strength programs available, but the key is picking one and following through to completion.

Here’s a few program ideas:

Program One (Assuming training 5 days per week):

• Vary your load each session (light, moderate, heavy)
• Do only 2 (maybe 3 sets) per session
• Keep reps at 5, regardless of the weight
• Always “press” each session, but going “heavy” only 1 day per week (Your heavy day is your 3-5 RM)
• The “light” days may be just 1-2 sets of 5 to improve technique: lighter sessions are to improve the motor program

Program Two (Assuming 3 days per week of shoulder pressing):

• 5 x 5 approach, using the same light, medium, and heavy approach.
• Heavy days are your 5 rep RM.

So, press heavy and press frequently (varying your intensity).

Another training approach is double kettlebell work.

Double kettlebell training seems to translate to improved strength with single kettlebell strict presses.

This is exactly what I just experienced as I completed the “Shock and Awe” Protocol, which is a 4 week double kettlebell strength and muscle building program.

So, in summary, here are 5 ways to maximize your kettlebell press:

1. Understand the importance of using your entire body.
2. Breath properly.
3. Use tension principles.
4. Incorporate the lat.
5. Press heavy and press often.

Pressing is one of the most powerful things you can do to be strong.

I’m working on an extensive report on the SOTS press (which is the ultimate test in mobility, stability, and strength).

To be notified when that report is available, enter your email in above.

I’ll leave you with one final point.

Master the heavy press and become superhuman!

When I was an orthopedic physical therapist, I can’t tell you how many shoulder patients I treated through the years.

The shoulder was my gig, my speciality.

And, for a period of time, I was fortunate to work directly under one of the top physical therapist’s in the country.

I can’t tell you how invaluable that experience was.

It was through that experience, I became was known as the “shoulder guy” in my clinic.

I saw almost every shoulder pathology you could think of.

Yes, I’ve seen and treated it all.

Lots of post-op rotator cuff (RTC) repairs, labral repairs, sub-acromial decompressions, and many other unique surgical cases.

I’ve seen a lot of RTC problems and shoulder instabilities, especially in the athletic population, not to mention all the “frozen shoulders” (adhesive capsulitis).

There’s a lot that can go on in the shoulder complex.

The shoulder complex is…complex.

There’s a lot that can go wrong in the shoulder, but a majority of problems are usually RTC related.

Believe me when I say, you want to avoid shoulder injuries because one problem can lead to another (ex. tendonitis to dysfunction to disuse to frozen shoulder).

And, many shoulder injuries are preventable by strengthening the RTC and scapular musculature, doing the right types of exercise, and avoiding poor techniques.

That’s where this information will help you.

You need to understand that the RTC’s primary function is to hold the ball (humoral head) in the socket (glenoid).

There are 4 muscles that compose the RTC, which are:

• supraspinatus
• infraspinatus
• subscapularis
• and teres minor

The 4 muscles of the RTC are responsible for allowing a dynamic synchronization of muscle firing that allows for optimal joint biomechanics and function.

Here’s why this is important.

If the RTC musculature is imbalanced, weak, injured, or dysfunctional, the joint biomechanics will not function properly, which can lead to pain with motion.

It’s essential that these muscles work together in a synergistic manner to elevate the arm properly.

The key is to keep these muscle strong and healthy so that they do their job, which is to stabilize.

The question is, what are the best exercises to optimally strengthen the RTC?

When I was a PT, we used to do a lot of things with bands, tubing, and light dumbbells.

I’ll say that the methods I had the most success with were the “hands on” or manual techniques I used to do with my patients.

Things to promote strength, mobility, stability, and neuromuscular education (optimal muscle firing and movement patterns).

Today, I want to share with you what I now believe to be the best exercises to prevent shoulder dysfunction and improve or restore mobility, stability, and strength.

It comes down to just a few things.

Here they are:

1-THE TURKISH GET UP (TGU) and components of the get up.

I would say that the TGU is the most important of these exercises, and truth be told, it is.

The TGU is a wonderful shoulder exercise that enhances and optimizes RTC function by moving through a broad range of motion, while the RTC is firing and stabilizing the entire time.

The TGU and it’s component parts are what I consider to be the staple for maximizing shoulder joint function.

Not only does it fire the RTC the entire time, but the weight bearing positions are outstanding for scapular stability.

It’s critical to get this exercise right and not rush it as you’re moving through each transition.

As renowned physical therapist Gray Cook says, “It’s important that we honor this movement.”

Again, I would probably consider this the single most important exercise to optimize shoulder health.

2-THE WINDMILL

The windmill (with a kettlebell) is another similar type exercise for the shoulder because it requires a dynamic range of motion, mobility, and stability to perform.

As you move throughout the windmill, the RTC must constantly fire and stabilize the humoral head through the wide range of motion.

Again, similar in effect to the TGU.  It promotes strength, stability, and mobility.

3-THE ARMBAR.

The armbar is very interesting and I debate a little whether to include it here.

It’s really a drill and not an exercise, but it has similar benefits to the exercises above and I believe it should be included in this list.

There are some differences though.

The shoulder mobility is not as great as with the TGU and windmill, but the stability and proprioceptive (knowing where your arm is in space) benefits are outstanding, which is why I like it for total shoulder health.

And, it really opens up the anterior portions of the shoulder complex (anterior glenohumoral joint, pecs, and rib cage).

So, for tight pectorals, this is a fantastic stretch.

There are some variations on how to perform this drill, but to see exactly how I do armbars, check out this video tutorial.

The armbar is also outstanding for thoracic mobility, which is something we all can improve.

4-THE PROPERLY PERFORMED MILITARY PRESS.

The military press is excellent for total shoulder strength, but it has the mobility and stability elements to it, as well.

The key here is to perform the shoulder press in the plane of the scapula, which is approximately 30 to 45 degrees anterior to the frontal plane.  

This is a little tricky to explain, but basically your arm is not positioned straight out to the side and it’s not straight out in front of you, instead it’s between 30 to 45 degrees.

(See the picture for the visual representation of the plane of the scapula).

Keeping the press in the plane of the scapula is not only safe, but is the most functional and biomechanically efficient position for the shoulder to effectively press the kettlebell.

The military press is excellent for the shoulder complex and incorporates not only the RTC, but all shoulder musculature for stability and mobility.

5-THE KETTLEBELL SWING.

This exercise may come as a surprise for you, but the kettlebell swing is fantastic for the RTC.

Why?

Because the entire time you are swinging the kettlebell, the RTC is firing to stabilize the shoulder joint and maintain the humoral head in the glenoid.

Remember, in the Russian style swing, the shoulders (especially the deltoids) aren’t really active, but the load on the upper extremities for the RTC muscles to contract continuously and hold the shoulder in place.

So, from a standpoint of strengthening the RTC in a dynamic, non stressful way, the kettlebell swing is surprisingly excellent.

6-PLANKS AND PLANK VARIATIONS.

The plank (and it’s variations) are also wonderful for shoulder joint strength and scapular stability.

When you are holding a weight bearing plank position, again, the RTC is firing to maintain shoulder stability.

And, you’re also recruiting other shoulder and scapular stabilization muscles here, as well (trapezius, rhomboids, serratus anterior, lats, and teres major).

While the plank is typically used for abdominal and trunk stabilization, the plank is a phenomenal shoulder stability exercise that does not stress the shoulder.

Planks for optimizing shoulder strength?

Yes, absolutely.

7-OVERHEAD STATIC HOLDS (WAITER’S WALK).

And, finally, the overhead static hold is great for the same reasons I continue to mention.

The overhead hold (such as with a waiter’s walk or overhead squat) forces continuous firing of the RTC muscles to promote shoulder stability.

Again, it’s the continuous firing of the RTC with dynamic movement that is so effective for the shoulder joint and the prevention of injury.

I’ve found these types of exercises to be the best, least stressful ways to optimize shoulder function, improve RTC strength, and minimize risk for injury.

I could go on with more great examples, but this list serves as a solid program for the shoulder.

I should note that I would also add more scapular stabilization work to the exercises listed above.

Things such as various scapular retraction exercises, bat wings, and push ups with scap protraction are just a few examples.

And, this would be highly necessary if scapular weakness or dysfunction was evident.

Here’s the bottom line to all this.

To minimize the risk of injury, you need to keep your RTC strong and healthy.

I’ve provided 7 examples of what I consider to be the best in shoulder stability and mobility training to reduce the risk of injury.

And, I would consider the TGU as the mother of all shoulder exercises because of the unique benefits and it addresses all the things I have mentioned in this article.

This article really just scratches the surface on optimizing the function of the shoulder joint.

I’ll have more to come on maximizing strength and preventing injury in the shoulder, including training videos on these methods.

Stronger shoulders and reducing the risk of injury are keys to getting better results and elevating your training to the next level.

Keep that in mind.

To be notified on key updates and training videos on this information and much more, enter your email in above.

You want to get stronger, right?

Seriously stronger?

Then, review this short 15 point checklist to make sure you’re doing the right things.

1.)  Lift heavy stuff.  Should be obvious, but lift and move heavy things.  You can’t get stronger without training heavier.  Barbells, kettlebells, sandbags, rocks, sleds, anything that offers progressive load increases and challenges you.  Keep in mind though, there’s nothing like barbells for maximal strength gains.

2.)  Use visualization.  Mental imagery is a proven, effective, and underutilized technique to improve strength and performance.  Just ask any successful athlete on the importance of using visualization to improve their performance.  Want to deadlift more weight?  Before you do the set, visualize yourself successfully performing the pull.  I can’t tell you how much of a difference this actually makes, when you use it.

3.)  Don’t ignore flexibility and mobility.  Because we tend to lose our muscle flexibility and joint mobility, it’s very important that we do things to maintain and improve this to optimize our training and prevent injury. Work on joint mobility drills and fundamental movement patterns to improve your training.  We want to move better and more stronger.

4.)  Breathe.  Proper breathing is absolutely essential for strength and power training.  This will be one of the most valuable techniques you ever learn, if you learn it properly.  Learning power breathing with kettlebells is a must.  And, learning how to use the Valsalva maneuver for heavy barbells is critical for performance.  Proper breathing makes you stronger and your lifts will be much safer.

5.)  Improve your grip strength.  Learning how to use your grip strength will enhance your total body strength.  Early in my training career, I never realized how important grip strength was to improve overall strength, but there’s a huge correlation with grip strength and other muscle groups.  A great tool to use to radically improve grip strength is Fat Gripz for barbells.  These great devices increase the width of the bar for a stronger grip.  This is a fast, effective way to enhance your grip strength.

6.)  Use tension principles.  Pavel has taught us the proper use of muscular tension to get stronger.  The easy example of proper use of tension is with the kettlebell military press.  When you press a kettlebell, you are using tension principles by tensing your entire body during the press motion to elevate the kettlebell overhead.  You will find that this gives you much more power to press the bell. Tension equals strength, but it’s also important to recognize the proper balance of tension and relaxation.  Muscular tension is an extremely important principle to use in strength training for many reasons, beyond the scope of this article.

7.)  Always improve your skills.  NEVER stop working on your technique and improving your skills if you really want to be stronger.  You can do what you want, but remember that strength (serious strength) is a skill.  Always work to improve the skill.

8.)  Follow a proper program for strength.  On your journey towards better strength, make sure you’ve got a proper program to get you there.  There are many great strength training programs available such as the great 5/3/1 program, Easy Strength, and the “Shock and Awe” Protocol. Avoid random training and exercise distraction with new programs and “shiny new toys.”  Instead, pick one program and stick to it for the duration.  Failing to plan is planning to fail.  A cliche’ yes, but it’s also the truth.

9.)  Implement compound, multi-joint lifts (and ditch the isolation exercises).  This leads into the next point, but make sure you do lots of compound, multi-joint lifts in your strength program.  Squat and squat variations, deadlift, press, snatch, clean, jerk, clean and jerk, etc.  The big lifts offer the biggest benefits.  If you must do isolation exercises, make them “accessory” or secondary exercises and not the primary focus.  Big movement equal big strength.

10.)  Make sure you squat and deadlift.  The truth is you must squat and deadlift if your goals include increasing maximal strength.  There’s really no better exercises on the planet to get you “superhuman” strong.  Learning the proper way to perform these lifts is key, so make sure you spend time with a great strength coach who can show you how to maximize these lifts safely.  These 2 lifts are fundamental movements and a critical part to massive strength gains.

11.)  Keep reps in the range of 3-5.  In general, keep reps in the range of 3 to 5.  This is widely accepted as the appropriate rep range to increase strength.  As compared to 8-12 reps, which is typical for muscle growth (hypertrophy). This is the general consensus, although there are certainly exceptions and some variation.

12.)  Don’t exclude bodyweight training.  Bodyweight training to improve maximal strength?  Yes, absolutely, if done properly.  You can definitely get really, really strong with bodyweight training and applications.  For oustanding examples, programs, and progressions, check out either of the classic books, Naked Warrior or Convict Conditioning.  Bodyweight training is definitely a major part of the strength equation.

13.)  Don’t train to failure.  Always leave a little in the bank, so to speak. Training all out to failure can be extremely taxing on your nervous system. Strength requires practice, proper technique, sufficient recruitment of muscle fibers, and neuromuscular efficiency, among other things.  Train hard, but not to failure.  This is a key point in unlocking strength gains.  It goes back to the point of strength being a skill.

14.)  Be clear on what you want.  To get stronger, know where you are and where you want to be.  In simple terms, if you currently deadlift 400, then what is the number you want to shoot for?  450?  500? What’s your point A to point B? If you don’t know that, how will you get there?  Be clear on the goals you want and by when.  It’s very simple, but often not done.

15.)  Train smart.  How can I say this?  I’ll just be blunt, don’t do dumb stuff. Seriously. Avoiding injury is always the top objective, so train safe and train smart. Use proper technique, know when to call it quits, and don’t try to do more than you should, especially in a high pressure environment.  For the final time, train smart for your own good.

If you got value from this, could you do me a favor and share it by hitting one of the buttons above?  Thanks!

And, if you’re up for the challenge, be sure to get FREE “Shock and Awe” Protocol right now by entering your email above for instant access.

I’m asked all the time, “Scott, what brand of kettlebells do you recommend?”

Well, here’s the answer.

First, let me say, all of these brands are excellent.

I recommend them all based on the quality.

For a long time I always recommended one particular brand, with another brand (not listed here) as a less expensive alternative.

The less expensive brand was not a good, as you might expect, but it was definitely a solid kettlebell for the cost conscious.

Remember the old saying, “you get what you pay for.”

This is usually true, although times are changing.

You’ll see what I mean in the comparison below.

So, here’s the best kettlebell brands, based on my experience.

I own all 3 of these brands (in addition to others).

Do I have a preference?

Let’s find out.

BRAND 1.)  RKC Kettlebell from Dragon Door.

The RKC kettlebell is, without a doubt, a high quality kettlebell.

The shape, design, handle, coating, and concentration of mass make it one of the best.

I have had some issues (an “uneven” bottom with a couple of bells), but I believe this may not be an issue with the newer ones.

You have to remember that all kettlebells are not the same and there can be significant variation from brand to brand (although the gap is definitely narrowing).

The newer RKC bells are smoother, have a tough, chip resistant surface and unique design that allows for optimal training with kettlebells.

The quality does come at a cost, as these are still some of the most expensive kettlebells on the market.

And with shipping costs, it definitely adds up.

CONSUMER COST:  The cost for a 24kg kettlebell is $118.75 plus shipping (my cost $57.73) for a total of $176.48.

An alternative to get the kettlebell less the shipping charge is to find a local distributor and pick up the kettlebells yourself.

BRAND 2.)  Kettlebells USA Metrixx E-coat Kettlebell.

(Please note: the picture here is a 40 kg kettlebell, which is why it looks a little different from the others.)

This kettlebell is essentially identical, for all practical purposes, to the RKC kettlebell.

Same body design, shape, handle, and chip resistant “e-coat” surface.

The surface is one of the key features in a quality kettlebell, as you need a smooth, textured surface for high volume training, yet you need something that won’t chip if you happen to bang the handle.

The “e-coat” surface is excellent and won’t chip off easily.

The kettlebells USA is an excellent kettlebell.

Like I said, it’s essentially the same as the RKC kettlebell, except at a discounted price.

One other thing to be aware of on the price is that Kettlebells USA has daily specials, so you’ll likely be able to get the bell you want at an even lower discounted price.

The price below is the regular price (not the discounted price).

CONSUMER COST:  The cost for a 24kg kettlebell is $85.99 plus shipping (my cost $41.46) for a total of $127.45.  

BRAND 3.)  The ‘NEW’ Rogue Kettlebell.

(*NOTE: At the time this article is being released, the inventory of most weight sizes is currently “out of stock.” Obviously, these kettlebells are selling well and I’m not surprised, as you’ll read my review below).

Rogue recently released a new line of kettlebells, which are great looking kettlebells.

I’m a huge fan of Rogue equipment, but didn’t like their kettlebells at all.

Until now, that is.

I just received the new kettlebells and they are absolutely awesome!

The shape, dimensions, coating, and handle are all superb.

This is very similar to the other high quality kettlebells, although the handle is possibly just a bit more open.

Doesn’t seem to make a difference in performance and the bells feel excellent with the kettlebell ballistics and grinds.

The matte black powder coat finish has an awesome feel to it and has a seamless handle with no lines (as do the other bells above).

This is what you want.

They also added a color coding system, where each different weight has a different color at the base of the handle.

This is actually a very nice feature to identify the weight you need quickly, especially if you have a lot of kettlebells.

But, if there is a deal breaker, it may be the price.

Wow!  I couldn’t believe such a high quality kettlebell was selling for this price.

My initial purchase was 4 kettlebells (as I had received positive feedback from a Facebook friend prior to my purchase) and they are all excellent quality.

Each kettlebell had a very consistent finish (the same on each bell) and has a flat bottom, with no defect.

Did I mention my RKC kettlebell had an irregular defect on the bottom so that it “wobbles” when placed on the ground.

This is not good if you’re doing renegade rows with this pair of kettlebells.

I also performed high rep snatches with the Rogue kettlebell to see how the textured handle was on my hand.

Did it cause any problems with high volume work?

Nope, not all.

Smooth and comfortable.

Excellent handle and finish for high rep snatches, which was the final check point for a quality kettlebell.

Now, take a look at the cost below for this product.

CONSUMER COST:  The cost for a 24kg kettlebell is $62.50 plus shipping (my cost is $23.01) for a total of $85.51.

And, here’s an “honorable mention” on one more brand.

While I don’t have this kettlebell, I have trained with it before and it’s an excellent kettlebell.

It’s the Perform Better kettlebell, which again, is very similar to the RKC kettlebell.

Another quality, excellent priced kettlebell.

So, what brand do I recommend?

These are all great, high quality kettlebells, without question.

Maybe there’s a brand I now prefer, but I recommend any of them for serious kettlebell training.

The brand that’s the best is the brand that works for you.

Price is obviously a consideration.

All of these are great quality options.

Well, you have my “scouting report” with my analysis and comparison, now the choice is yours.

Hope this helps you in determining what’s the best kettlebell for your training.

If you have a question, post it below.

Don’t forget to grab your copy of the “Shock and Awe” protocol right now by entering your email in above.

Sprint Training has a long list of benefits that most people aren’t even aware of.

And, it’s not just an important training method for athletes, but many people can reap the benefits of sprint training.

In this cutting edge interview with Sprint Expert, Franz Snideman, you’ll learn everything you need to know about the benefits of sprinting, how this fits into strength training, and the best way to get started.

Franz is incredible and extremely passionate about sprinting.  Right now, he’s currently working with professional surfer, Jamie Sterling (pictured below implementing sprint mechanics).

You’ll learn a lot by listening to this interview and be able take action immediately with the practical tips Franz discusses.

Take a look at what you’ll hear about in this episode:

• What is Primal Speed?
• What are the “prerequisites” for someone to sprint?
• Understand the real benefits (the hidden benefits) of sprinting.
• Why sprint training is so important for everyone.
• What is the 1st thing you need to learn to sprint effectively?
• How does sprint training fit into a strength training regimen?
• What you need to know to avoid injuries with sprinting.
• Why training at “max effort” is a bad idea.
• Specific programming for sprint training.
• Why it’s important to understand the nervous system’s role in sprint training.
• Barefoot sprinting, is it the right thing to do?
• The 4 Pillars of Primal Speed.
• And, much more!

To subscribe and listen to the show in iTunes, click here.

(Please leave a review in iTunes, while you’re there.)

SHOW NOTES:

To connect with Franz, learn more about sprinting training, and get more information about Primal Speed, click here.

To learn more about the Primal Speed certification, click here.

If you like this episode, please share it!

Let’s say you just completed a specific training program.

As a matter of fact, let’s say you just completed the 4 week kettlebell, “Shock & Awe” Protocol (SAP).

The question is, what do you do next?

If you’re not going to repeat the program now, the best thing is to clearly decide on your number one goal.

As a matter of fact, decide on your BIG goal right now.

What do you really want?

Then, pick the program that will help you achieve that goal.

So, the program you choose all depends on your goals.

The SAP is designed to increase total body strength and muscle mass as it’s a very challenging 4 week double kettlebell program for the intermediate or advanced kettlebell enthusiast.

It’s 4 weeks of “all out” training, with specific rest and recovery.

Following a specific program is definitely the key to getting the results you want.

Now, here’s 10 strength training program ideas (including specifics on how to repeat the SAP.)

1-Repeat the SAP.  I would recommend one week of scaling things back after completing the SAP. Here are some suggestions on repeating the program.

• For the week following the program, do 4 days of swings, turkish get ups, presses, goblets, cleans, and snatches.  Just the fundamentals with a single kettlebell.  Keep it simple and work on improving technique.
• Always do a week where you scale things back and go back to the fundamentals.  I’m not saying take a week off, just get back to the basics and allow your body a week to “recharge.”
• After the “recharge” week, start the 4 week program over again.  Could you go up a bell size?  Just a thought.
• I feel this program could be repeated a maximum of 3 consecutive times (for 15 weeks in total).  This is a periodized approach and the longer term approach could potentially provide better results, depending on where you’re starting point is.

2-Resume your previous program.  Assuming you had a specific program, does the program match your current goal?  If it does, maybe go back to another training cycle of your prior program.

3-The Rite of Passage Program (p.150) from Enter the Kettlebell.  This is an excellent kettlebell program for strength and conditioning if you follow the program as it’s outlined.  Always worthy of consideration.

4-Kettlebell Muscle is an excellent double kettlebell program.  Again, if strength and muscle building are your goals, this is another great program.  A brutal 6 to 12 week training cycle.

5-Get the book Easy Strength.  This is one of my favorite (and probably underutilized) strength training books that is loaded with training program ideas and training philosophy.  If your goal is strength, I highly recommend this book.

6-Along the same lines as Easy Strength, the book Never Let Go by Dan John is another book with lots of training ideas for strength, hypertrophy, fat loss, and much more.  And, you get all the wisdom and storytelling of Dan, so it’s a “no-brainer.”

7-For fat loss, how about Geoff Neupert’s Kettlebell Express program?  All of Geoff’s stuff is great and this is no exception.  This is a time efficient fat loss program.

8-For bodyweight strength and conditioning, how could you go wrong with Convict Conditioning?  The answer is you can’t.  Already a classic in bodyweight training, this is a great book for progressions, technique, and programming.

9-For maximal strength improvement, one of the very best barbell training programs out there is 5/3/1 by Jim Wendler.  An absolute proven system to get stronger doing the basic barbell lifts.

10-If you’re interested in Olympic lifting, then there may be no better book for technique, progressions, and programming than Olympic Weightlifting by Greg Everett.  This is the definitive, comprehensive guide to Olympic weightlifting.

And, of course, stay tuned for additional programs coming from RdellaTraining.com.  

New, specific programs are on the way, so make sure to enter your email above to be notified when things become available.

There’s 10 different ideas for you to consider.

Again, it all comes back to what do you want?

What exactly do you want?

Once you know the goal, pick the program to match the outcome.

Easy right?

A serious problem with strength training is actually doing too much of it.

This is kind of funny, but exercising too much is almost as bad as not exercising at all (well, maybe not that bad).

What I’m talking about here is overtraining.

I have to admit, I’ve been guilty of this exercise sin in the past.

Training too much can really sabotage your results in a big way.

My guess is that 20% or more of regular exercisers overtrain and may not even know it.

Are you in that 20%?

Listen, I love to train.  I absolutely love it.

I want to train everyday, but that wouldn’t make sense for a lot of reasons.

As a matter of fact, for the goals I want, that would be pretty stupid.

How do you know if you’re overtraining?

Here are some of the classic signs:

• chronic fatigue (joint and/or muscle pain or discomfort)
• feeling tired all the time
• decreased appetite
• chronic or persisting injury
• decreased training performance (or stuck in a plateau)
• losing interest in training
• persistent illness or feeling run down

WHAT’S THE SOLUTION?

The first step is to recognize and accept that you may be doing too much.

If you have any of the signs above, you may be overtraining.

The second step is to immediately reduce your training frequency, intensity, and volume.

At least for a little while so that you can recover appropriately and decide on what it is you really want.

Allow your body to recover optimally.

Burn this in your brain, rest and recovery is essential to getting great gains.

Let me tell you, there is nothing wrong with scaling things back sometimes.

This is necessary to avoid burnout.

The smart athletes and experienced exercisers apply the principles of periodization.

Periodization is simply training for a specific goal over a specific period of time, usually 4 to 12 weeks.

After this time there can be a built in rest or “de-load” period and then a new periodized approach with changes in training methods, reps, volume, etc. to match the new specified goal.

This approach not only allows for significant progress, but adequate rest and recovery, if done properly.

There are many things to consider when looking at why overtraining occurs.

Usually, most people that are overtraining train too frequently.

People training 5, 6, or even 7 days per week!

Sorry, but this is way too much for most people and if you’re training 7 days a week, you’ve got an unhealthy addiction.

Yes, I’ve actually heard people brag about training every day.  Well, that’s definitely not something to brag about.

Remember what I said about rest and recovery?

Now, if you’re training for a competition or athletic event, then increased training frequency is necessary and could be gradually progressive up to the date of the event.

Increased training frequency may be a really good thing, depending on the goal.

Again, it depends.

This is where the periodized approach is very effective.

Overtraining is simple to overcome.

Follow these 3 steps to avoid this HUGE training mistake that will, no doubt, sabotage your results and performance:

1. Recognize and accept that you are overtraining. (know the signs above)
2. Immediately cut back your training for a week minimum.  Rest and recover appropriately.
3. Decide what it is you want and follow a specific periodized program to achieve that result.

This is simple.

Simple is not always easy.

As much as well all love to train, you must understand what overtraining is and what to do about it.

Hope this helps in your training progressions.

By the way, this is one of the reasons why the “Shock and Awe” Protocol is only 4 weeks in duration.

It’s an intense 4 week periodized approach, followed by a week of de-loading to rest and recover before beginning again or starting a new program.

This episode features an interview with the author of the ground-breaking new book “Supple Leopard” by Physical Therapist and Strength Coach, Kelly Starrett.

Kelly is the creator of MobilityWOD.com, which has revolutionized how athletes think about human movement and performance.

MobilityWOD is one of the top fitness blogs on the internet and Kelly is a performance innovator who has been featured in many major magazines and publications.

Supple Leopard is an exciting new book that reveals a big part of Kelly’s mobility approach for optimizing human performance.

I was extremely excited to have him share his story and insight on this cutting edge, new book which will be released in April, 2013.

This is an interview you’ll probably want to listen to more than once, if you really want to absorb all the information and concepts that Kelly discusses.

In this great interview, here’s some of what you’ll hear about:

• What is it to be a “supple leopard?”
• Why human movement matters.
• Why 98% of injuries are preventable.
• Who is “supple leopard” written for?
• How this approach can be “scalable” for everyone.
• Why motor learning is critical to optimize human performance and achieving all fitness goals.
• The best way to use this book and information.
• You’ll also learn how you can reinforce your learning with another great resource from Kelly.
• And, you’ll get Kelly’s simple, practical advice you can take action with after listening to this interview.

To subscribe to the podcast, click here (please drop a quick review).

Also, the podcast is now available in the FREE app Stitcher for your smart phone.

SHOW NOTES.

To get the FREE 50 page PDF sample of SUPPLE LEOPARD that was mentioned in the show, click here.

The video course I mentioned that was done by Kelly on Creative Live is outstanding.  For further learning and all the details, see CreativeLive with Kelly Starrett.  I highly recommend this online course and have it myself.

And, of course, get the new book, Supple Leopard.

Please tweet, like, and share this episode by clicking one of the buttons above.

Also, enter your email to get updates and grab your copy of the “Shock & Awe” Protocol.  It’s free!

In a recent published study about kettlebell training, the body of evidence continues to grow.

In the February, 2013 Issue of The Journal of Strength and Conditioning Research (Vol, 27, No. 2, pp.477-484), a study looked at kettlebell training and the transference of strength and power to Olympic lifting and powerlifting.

The question is can training with kettlebells enhance the performance in other lifts?

Very interesting.  I’ll give you my perspective on this at the end.

Let’s take a quick look at the details and what this study actually found.

In this study, 37 subjects (age 18-72) were randomized into 2 groups, an experimental group and a control group.

All participants were engaged in some type of strength training program, 2 to 3 times per week for at least 6 months prior to the study.

The experimental group performed a 10 week, progressive kettlebell training program.  The control group did not.

All participants were required to have baseline strength assessments including:

• a barbell clean and jerk,
• barbell bench press,
• maximal vertical jump,
• and 45 degree back extension to volitional fatigue.

Data was collected prior to and after completing 10 weeks of progressive kettlebell training.

There were 5 micro-cycles in the 10 week training period, in which intensity and complexity increased every 2 weeks.

The study found that after the 10 week progressive training protocol, the experimental group demonstrated an improvement in strength and power with the barbell clean and jerk and the bench press.

No significant difference was noted in the vertical jump (which was somewhat surprising) and the back extension to fatigue.

The study demonstrated that there was strength and power transference to Olympic lifting and powerlifting activities.

Overall, the subjects improved their clean and jerk by 10% and bench press by approximately 30%.

Of course, like any other study, there are limitations such as the small sample size and strength assessment measures.

Also, looking at the 10 week training protocol, program design could be improved that would very likely influence the outcomes even further in this study.

I will say that one of the first things I look for in these kettlebell studies is the weight used in the protocol (as most previously reported studies have used too light of a load, however, have still shown benefit.)

This trial used a weight load that was progressively increased with each phase of the 10 week training program.

Compared to most previous studies which have used a 16 kg kettlebell throughout the duration, which is considerably light for an accurate assessment of kettlebell strength training benefit.

But, as with previous studies, this study demonstrated strength improvement using kettlebells.

What is very interesting is how the kettlebell training actually transferred to barbell lifts.

It only makes sense that if this tool is used the correct way and the load is progressed appropriately, there should be a transference of benefit to other strength and conditioning methods.

Kettlebell training is a unique and dynamic training tool that offers massive benefits, when used properly and when the instruction from a properly trained fitness professional (as was reported in this study).

The body of evidence continues to build with kettlebell training applications as a viable tool for strength and conditioning coaches to improve athletic performance.

The key is that the strength coach or fitness professional MUST be trained in proper use of the tool, to teach safe and effective technique so that the athlete or client can maximize the results.

Since the kettlebell is a unique and dynamic training tool, proper training of the instructor is not only suggested, but required to optimize the results.

I view the kettlebell as the ultimate, all-around fitness and performance training tool and it’s great to see data continuing to emerge showing strength and performance benefits of using kettlebells.

It may have been interesting to see a larger sample size and how this may have made a difference in the other 2 measures in this study (vertical jump and back extension), however, the strength and power benefits were still impressive.

More data and larger trials will be necessary to better understand the performance benefits, but things are looking favorable to support the utility of kettlebell training in a broad population with numerous benefits (as demonstrated by this and other previous trials).

I can tell you that these findings are not surprising.

From a purely practical standpoint (my own experience), I have found that kettlebell training can add signfiicantly to the transference of skill, power, and strength to other lifts, if learned correctly.

I’ll have more on this in future articles.

The explosive ballistics (swing, snatch, and clean) and the slow, steady grinds (presses, squat variations, and turkish get ups) can contribute greatly to athletic performance and improving other strength training methods.

It is nice to see data that supports this.

What’s the key take-away with all this information?

Learn to use a kettlebell the right way and this can translate into great benefits with your coaching, training, and performance with other training methods.  Always continue your learning and keep improving to get better results, whether for yourself or for your athletes and clients.

If you like this, please share it!

When you’re training at a high level, there are a few supplements I would absolutely recommend for optimal health and recovery.

Fish Oil is one of them.

Not just any fish oil, but a high quality fish oil, as all fish oils are NOT created the same.

To be honest, there’s a lot of crap out there that you don’t want to put in your body.

Fish Oil is not a supplement to skimp out on because the quality can vary greatly.

You want a fish oil that has been thoroughly tested by reputable organizations and has been through a quality purification process.

Why is fish oil so important for training purposes?

Omega 3 fatty acids are very important for immune function and for decreasing inflammation.

There’s a massive amount of research on the web you can read all about with a quick google search.

The data is well established and you can find an abundance of data related to the benefits of Omega 3 fatty acids.

The EPA and DHA fatty acids found in fish oils are famous for promoting numerous health benefits and improving levels of health to aid in preventing many major life-threatening diseases.

In regards to benefits with training, your immune system becomes suppressed and systemic inflammation occurs, especially with high intensity resistance training.

To help counteract this immune system stress and inflammation, quality fish oil that contains healthy omega 3′s with generous doses of EPA and DHA can do an incredible amount of good for your body, in terms of health and recovery.

Again, quality is a key.

Most fish oils (especially the cheap stuff) simply don’t have quality standards in place to ensure you are getting a good, quality grade fish oil.

As a result, you aren’t getting the benefits you should and you could potentially be putting toxins in your body.  This can happen with a poor grade fish oil.

There are a few brands of fish oil that are high quality, high grade products.

With that said, my current preferred brand, the brand I now use is PurePharma.

I really like this product for a few reasons.

1. PurePharma only makes 3 products, Fish Oil, Vitamin D, and a Magnesium product.  This company is only focused on creating a few high quality products. Companies that make multiple supplements usually aren’t very focused on making quality grade fish oil.  This is not the case with PurePharma.
2. The fish oil is specifically designed for athletes with reported, tested research to support health, wellness, and recovery benefits for the athletic population.  Each serving is 2 grams of quality fish oil.  General recommendations are 2 to 6 grams per day.
3. I really like that the fish oil product is certified for purification by FOS (Friend of Sea) and is made only from small fish. It is molecularly distilled twice to reduce toxin levels and is considered a “pharmaceutical grade” fish oil.  It is also certified and tested for purity and freshness by an independent lab (IFOS-International Fish Oil Standards) and has been awarded 5 out of 5 stars for quality of product.  This is a “clean” product.
4. And, my personal experience, I feel I am able to recover faster and I feel “healthier” when taking this supplement.  Yes, this is subjective, but fish oil is an interesting supplement. It’s not something you significantly “feel” when you are taking it, but you feel it enough and it’s hard to argue with the wealth of data supporting the health benefits of taking fish oil.  It’s a supplement that “makes sense,” knowing that we simply don’t get enough Omega 3 fatty acids in our day to day diet.  That’s good enough for me and when you understand how it works to reduce inflammation, it’s really a no-brainer.

Again, PurePharma Fish Oil is a fantastic product and the product I use, for the reasons mentioned.

It’s also encased on a dark gel coat which helps to ensure losing freshness due to light sensitivity.

A word of caution though.

If you have any blood clotting issues, are on anticoagulants, or are about to undergo any type of surgery, be sure to speak to your health care provider, as fish oil can potentially effect blood clotting.

When you’re doing a program, like the “Shock and Awe” Protocol, you need to recover well to get through the rigors of the program.

This is why quality fish oil is essential in strength training.

How long should you really rest between sets?

The time taken in between a set is a very important consideration in a well designed training program.

So, what is the optimal rest time you need to take between sets?

The real answer is it all depends on your training goals.

And, it depends on the methods used.

Strength training is a both an art and a science with many independent variables (frequency, duration, volume, intensity) that can be manipulated, depending on what outcome you really want.

In general, the widely accepted range to rest is between 30 seconds and 2 minutes between a training set.

For maximal strength gains, a minimum of 2 minutes and longer is quite acceptable and even neccessary to recover properly.

Your energy stores can often be partially replaced very rapidly (as little as 3 to 5 seconds of partial ATP/CP energy can be restored) during a period of brief recovery, but complete recovery can take up to several minutes.

There’s actually quite of bit of science behind optimal recovery time and you must consider muscle recovery and neurological system recovery, which are 2 different things.

The challenge sometimes is that the longer time period can be problematic as you could lose your energy level or training ‘flow.’

This is something I’ve personally experienced, as the longer time can break the pattern of a great training session.

On the flip side, if you want to get seriously stronger, you need to rest appropriately and recover for the next heavy set.

It all depends on your goals, the methods, and the training protocol.

For muscle building (hypertrophy), the shorter rest between sets is usually best.

Also, keep in mind that there will be many other variables that may adjust the time of the rest period, such as:

• your energy level for the workout session
• pre-workout nutritional status
• type of training (barbell work, kettlebells, bodyweight metabolic conditioning, as examples)
• compound, multi joint lifts
• and actual training intensity (as measured by % of 1 RM)

To keep things simple, there are basically 3 categories to consider when deciding how much rest time to take betwen your sets.

They are:

1. Muscle building (hypertrophy), the rest time may actually be decreased to shorter rest intervals such as 45 seconds or less.  (This will depend on many other variables, of course).
2. The same time frame (45 seconds or significantly less), would apply for the training goal of improving muscular endurance and enhancing fat loss. The rest time could actually be no rest, such as with the example of performing a “complex” in which you move from exercise to exercise without rest.
3. And, for maximal strength (and performance) benefits, a rest time minimum of 2 minutes and usually longer is most optimal for muscle and neurological system recovery.

Rest time between sets is critical, depending on your training goal and type of training your doing.

It’s something you need to seriously consider, in order to get the best outcomes from your training program.

Hope this short training tip was helpful to improve your training results.

For more updates, inside information, and a killer kettlebell program, enter your email above and I’ll see you on the inside.

This episode is not to be missed.  I was able to chat with the Underground Strength Coach, Zach Even-Esh.

In this open and honest interview, you’ll hear about Zach’s story and what he learned through all his experiences in the world of “old school” strength training.

This is really great information you can learn from and apply in your own training.

Zach’s a no BS guy with a wealth of knowledge and passion.

Here’s some of what you will learn about in this episode:

• Why we all need “Brute Strength”
• Understanding the importance of heavy lifting
• What Zach has discovered about the Olympic lifts
• How to specifically blend Powerlifting exercises and Olympic lifts
• What exactly is the “Underground Strength System?”
• How “Underground Strength” implements kettlebells
• What is the “Underground Strength Coach” certification
• You’ll hear about Zach’s upcoming book
• And, Zach’s #1 recommendation after listening to this interview

To Subscribe to the show (and drop a quick review) in iTunes, CLICK HERE.

Also, you can listen to the podcast on your smartphone with the Stitcher App.

To find out more information on Zach, go to his NEWLY UPDATED website, ZachEven-Esh.com.

If you enjoyed this, please share it!

And, grab your FREE copy of the “Shock and Awe” Protocol right now, if you haven’t done so already.

See you next time on what will be an amazing Episode 25 of the RdellaTraining Podcast.  Don’t miss it!

As a former physical therapist, I was immediately attracted to the kettebell for a long list of reasons.

Things like the unique blend of human biomechanics, cardiovascular fitness, and strength training applications for starters.

And, the results were outstanding.

After decades of training, this tool “had me at hello” for all the strength and performance benefits it offers.

But, what about the kettebell as a rehab or injury prevention tool?

You kiddin’ me?  Abso-frickin-lutely!

There may not be a better tool on the planet for shoulder and back health than the Russian kettlebell.

I expect some resistance with this concept, but this is my experience and what I believe to be true.

And, unfortunately most of the PT’s (physical therapists) out there haven’t discovered how truly effective this tool is and are probably still doing the same conventional stuff I used to do when I was in the clinic.  Sad, but true.

Now, of course, there are the innovators and pioneers out there, too.

As a matter of fact, I have a good buddy, who happens to be a PT.

I speak to him frequently about using the kettlebell as a rehab tool.

I’ll call him Chet.  Chet gets it.

He understands the value of this tool with his patients and, more importantly, he understands how to use the tool correctly to achieve the movement, function, and performance goals he sets.

He’s a maverick in the clinic as he uses the kettlebell, in some capacity, with his diverse population of youth through geriatric.

He’s not afraid to be different and use something that will get his patients moving better and moving stronger.

For improvements in strength, mobility, and stability the kettlebell is an exceptional tool to restore function and improve movement patterns.

A tool to reduce the risk of injury.

I’m talking about movement patterns such as the Deadlift and partial Turkish Get Ups (TGU).  And, eventually, the kettlebell swing and goblet squat, if appropriate.

Of course, there are many variables that will depend on progressions and treatment approaches, but I would strongly argue on behalf of the kettebell as an injury prevention tool.

What other exercise can work on shoulder mobility, dymamic stability, and rotator cuff strength like the TGU?

This is an outstanding, effective, and very powerful exercise, not only for the rotator cuff (RTC) musculature, but the entire thoracic spine and shoulder girdle complex.

Why is this so effective for the RTC?

The RTC is a group of 4 muscles (supraspinatus, infraspinatus, subscapularis, and teres minor) that are responsible for many functions and movements in your shoulder joint, but it’s primary job is to stabilize and hold the humoral head (ball) in the glenoid (socket).

When I was a PT, we used to do all sorts of RTC strengthening exercises that reportedly isolated the all important RTC musculature.

Lots of the those exercises were done with rubber tubing, bands, and other gadgets.

Do these exercises work?

Yes, they do work on the cuff muscles and may improve the muscle firing so that the RTC does what it is supposed to do: stabilize the humoral head for efficient shoulder joint biomechanics.

But, what I have discovered is that the TGU is one of the most highly effective exercises I’ve ever done to fire the RTC through a dynamic range of motion in multiple planes.

It’s better than what we used to do in the clinic for improving the function of the RTC.

As you move from the ground to the up position and back down again, the RTC is firing, stabilizing, and moving through a complete range of motion.  And, when you add a load to it, it takes things to a whole new level.

The demand is high on the RTC.  Again, it’s doing what it is supposed to do: stabilize.

Early on, when I discovered this exercise, one of the thoughts I had racing through my mind was how insanely effective this exercise was for the RTC strengthening.

This was a major “A-ha” moment for me, with regards to the applications of kettlebells.

Now, what about kettlebells for back injury prevention?

Let me share a quick, personal story with you.

I intimately know all about back pain and injury.

I blew my back out when I was younger.

No, let me re-phrase that.  I blew out my back “big time” when I was younger.

What exactly do I mean?

I injured my back in May and had surgery in July because I couldn’t walk.

I literally couldn’t function and was flat on my back for a couple months in excruciating pain.

I had a severe disc herniation (extrusion) at level L4-L5 which required a rapid surgery to repair the disc.

At the time I sustained the injury, I didn’t really know the severity, so I kept lifting and training for a few days.

I didn’t listen to my body.

Big mistake.

I’m very familiar with severe back pain on a personal level.

I know what it’s like to go through physical therapy as a patient, aside from my own background as a treating physical therapy clinician in the orthopedic setting.

Based on my own experience and training, I can tell you there there is no better exercise for strengthening the back like the properly performed Russian style kettlebell swing.

The kettlebell swing (KBS) not only addresses strength, but muscular endurance in a very unique and beneficial way, unlike any other exercise.

This combination of muscular strength and muscular endurance is a key for injury prevention, as reported by Dr. Stuart McGill (Spine Biomechanics authority).

The KBS is a hip hinge pattern and when executed properly, there are great benefits.

If someone feels back pain while doing this exercise, they are usually doing the exercise incorrectly and haven’t learned the proper movement pattern yet.

In fairness, there is a very small number of patients that would experience a problem with this exercise, even if done correctly, according to published data by Dr. McGill.

The group of patients would have a condition called spondylolisthesis, which is type of spinal instability and the shearing force of the KBS may cause discomfort.

Other than this population, there should not be an issue with the exercise.

What we know is that there are countless benefits with the KBS.

But, one of the key hidden benefits is that it will help to prevent back injuries from occurring in the first place, when executed properly.

Here’s a general injury prevention progression for the back and shoulder.

Keep in mind, this will depend on many variables, of course.

Progressions For the TGU:

• 1st learn the 7 steps of the movement, breaking down each step, before attempting the entire movement pattern
• Once the entire up and down movement pattern is established, now “load” the exercise with 1/2 cup of water on the fist and attempt a “clean” TGU for 5 reps each side. Don’t let the water spill. (1/2 cup of water is an outstanding way to learn a smooth and controlled movement pattern, before using a weight).
• Once safe, clean, efficient movement is established, it is now safe to begin to load the exercise with an appropriate weight to begin to challenge the RTC musculature.
• *NOTE: If the entire movement cannot be performed, it may be acceptable to do 1/3 or 1/2 TGU’s in a loaded manner for the benefit of RTC strengthening, if this is the goal of the exercise.
• And, there are many drills within the TGU to correct dysfunction.  For great drills with this exercise, get the great DVD Kalos Sthenos with Gray Cook and Brett Jones.

Progressions For the KBS:

• The 1st step is to establish a proper hip hinge pattern.  This is unweighted and focuses on proper movement mechanics.
• Once a proper hip hinge is established, it is now acceptable to begin a KB deadlift with an appropriate sized KB, performing sets of 5 to 10 repetitions.
• Now comes the progression to many different types of associated drills to build an effective swing pattern.  There is an extensive list of drills and progressions that will help to build the pattern of the Russian style swing.  Practicing these drills will yield massive benefit to learn how to swing a KB properly.  For step by step video training on this, see Kettlebells for Beginners.
• Once a safe, effective KBS pattern is established, it is now appropriate to begin with sets of 10 to 20 reps, completing 3 to 5 rounds of swings, for those new to kettlebells.  Again, this should be completely pain free, if executed properly, and will be one of the most important, beneficial exercises for total back health you will ever do.

Is the kettlebell an injury prevention tool?

I rest my case.

I have to tell you, these are only 2 examples of how the kettlebell can be applied to reduce the risk of injury.

There are many other exercise examples, as well.  This just scratches the surface, to be honest.

Hope you got value from this article.  Please share it.

To join the new community of strength at RdellaTraining™, enter your email in above and I’ll see you on the inside.

Check out this episode that features an inspiring, educational interview with SFG kettlebell instructor, Karen Smith.

Karen is a Senior StrongFirst™ kettlebell instructor and has incredible insight on women and strength training.

But, you can apply these tips whether you’re male or female, it’s all about strength.

Here’s a few key things you’ll learn in this great episode:

• The most important barbell exercise ALL women should do.
• How Karen conquered the ultimate strength challenge for women: The Iron Maiden Challenge.
• Exposing common myths of women in strength training.
• Is strength training different for a woman vs. a man?
• Simple, practical tips to improve your pull up strength.
• The #1 big action you can take after listening to this episode.

To subscribe to the show, click here.

You can also listen to the podcast in the Stitcher App where it’s now available to listen to easily from your smart phone!  This is great, if you haven’t checked out this free app!

And, to connect with Karen, go to Kettlebell-elite.com or catch her on Twitter.

Listen through to the end of this episode when I reveal who’s coming next on the RdellaTraining Podcast!

And, get your FREE copy of the “Shock & Awe” Protocol right now.  Just enter your email above and I’ll see you on the inside!

Here’s the 3rd article in the 3 part series on kettlebell training progressions.

So far, I’ve given 3 examples each of beginner workouts, then intermediate, and now on to the advanced progressions.

Where do you fall?

Are you still working on your swings and get ups?

Don’t worry if you are, we’re all working on our swings and get ups.

Keep working to improve at the fundamentals, no matter where you are in your training.

Ok, these are advanced single kettlebell training sessions.

Double kettlebell programs will be listed in other articles and if you think you’re up for the challenge, check out the New “Shock and Awe” Protocol, a 4 week double kettlebell program.

Enter your email to grab that 20+ page report right now.

How do you know if you’re advanced?

Well, it’s kind of subjective to tell you the truth.

But, for our purposes, let’s assume you have a “rock solid” foundation with the Big 6 kettlebell exercises and you’ve received proper instruction or training, you have a more than solid baseline of strength and conditioning, you’ve been seriously training for over a year with kettlebells, and you may have even gone through a certification or participated in kettlebell workshops.

You’re a committed kettlebell enthusiast and you know the power this tool offers.

If you meet this criteria, you may be moving into the advanced level.  (I said may be).

There are many variables here and everyone is different, so keep that in mind.

And, I would even say there are different levels of advanced progressions.  There is somewhat of a fine line between intermediate and advanced, but there is a clear line between advanced and elite level.

Elite level is where very few actually achieve.

Anyway, here are 3 different kettlebell programs that I would classify somewhere in the advanced level because you need to have skill proficiency and baseline strength to do these.

Hope I didn’t confuse you.

Strength Training Session #1

1-The Kettlebell Pressing Ladder 5,4,3,2,1

(For the pressing ladder, use the kettlebell that you can press for a good, strong 5 reps with (your 5 RM kettlebell).  You’re going to press that kettlebell 5 times each arm, then immediately do 4, then 3, etc.  This is a very effective method to improve pressing strength and it’s always a great challenge.)

2-Then do this complex,

• Double Hand (DH) Swings 50-75 reps or more (high volume swings, rest as needed before get ups)
• Turkish Get Ups 1/1 (Heavy)
• Renegade Rows 10/10 (10 RM weight)

Repeat this 3 exercise complex 4 – 5 rounds.

Strength Training Session #2

This is a 5 exercise complex, moving from exercise to exercise without rest.

• TGU (Turkish Get Up) (Heavy) 1/1
• Press 5/5 (5 RM weight for all)
• Clean and Front Squat 5/5
• Push Press 5/5
• One Hand Swing 10/10

Repeat this 5 exercise complex 4-6 rounds and rest 1-2′ between rounds.

Strength Training Session #3

This session has a few different parts to it.  You’ll start with snatch sets, then move on from there.

1-Snatches, 3 to 5 sets of 10.

2-Then do this mini complex (do 3-5 rounds of this):

• Clean and press 5/5
• Front Squat, 5 on each side for 10 total.

3-Then do TGU’s (Heavy) 5 on each side, alternating sides.

4-Finish with heavy DH swings.  Here’s what you’ll do to finish off with.

• Set the timer for 30 seconds
• Rep sequence is like this: 5-10-15-20, rest, repeat x 4 rounds
• Every time the beeper goes off at 30 seconds, you swing the amount of reps listed starting at 5, then 10, then 15, then 20.  More reps and less rest as you move through the rep sequence, until you get to the last set, then take the full 30 seconds rest and repeat.  (This is known as the Sinister workout, developed by Tracy Reifkind and it’s one of my favorite finishers.)
• It’s 10 minutes of work and it’s outstanding for conditioning.

Of course, these are just 3 training session examples and I’m only scratching the surface here with programming.

One of the most amazing things about kettlebell training is the endless opportunities for programming options.

Again, the most important thing is to make sure that your program matches the goal.

Look for more specific programming ideas to come in future articles.

And, don’t forget to grab the new “Shock and Awe” protocol right now and get valuable updates by subscribing.

If you like this, please share it.

Congratulations, you’ve got the big 6 kettlebell exercises down now.

If not, go back and see Part I of this 3 part article series.

If you do, you may be progressing to the intermediate level in kettlebell training.

Although, in some sense, we are all still beginners as we’re always learning and improving.  It’s always the journey.

But, if you got a good handle on the big 6 kettlebell exercises, your programming has now expanded greatly.

As always, the key is having the program match your training goal.

Now, just as a reminder, the big 6 kettlebell exercises are:

• Double arm swing (and one arm swing)
• Goblet squat
• Turkish get up
• Military press
• Clean
• Snatch

One of the beautiful things about getting to this next level (meaning past the beginner stage) is that your variety really continues to expand and evolve.  Very cool.

These 6 core exercises (and assistive exercises) can be your entire training program with literally endless benefits.

Am I telling you to do just these 6 exercises for the rest of your life and that’s it?

C’mon, of course not!

But, the reality is that you could if you wanted to because these 6 exercises could address everything and anything you want.  That’s the real truth, too.

 “The only thing that separates the elite from all the rest is the fact that the elite are better at the basics than everyone else.” ~D. Stanton

Now, let me give you 3 training sessions if you’ve got a good level of proficiency with these 6 exercises.

Keep in mind these are general strength and conditioning programs and these are all with a single kettlebell.

Things will change depending on the specific goals and other findings from a proper assessment that I discussed in kettlebell programs for beginners.

 Strength Training Session #1 Example

• Plank x 30-60 second hold
• Swings x 30-50 (double or single, if single then do 40-60 reps)
• Presses x5 r/l
• Cleans x5 r/l
• Goblet Squat x 10
• Pullups x 5-10, depending

This is not a complex, but moving through each exercise with a brief rest period (~10 sec.) in between exercises.

Repeat for 3 to 5 rounds.

Strength Training Session #2 Example

1-First, do Turkish Get Ups 2-3 Each Side (assuming you have the safe movement pattern established, now you load the exercise which will make a huge difference).

2-Then perform this complex (a complex is performing each exercise listed in sequence without rest).

• Swings x 10-20 (double hand)
• Turkish Get Up x 1 r/l
• Snatches x 10 r/l
• Clean & Front Squat x 5 r/l
• Press x5 r/l

Rest 1-2 minutes, then repeat 3-5 rounds.

Strength Training Session #3 Example

I like doing these sessions that have one core exercise as a foundation.  This is a great session with

• Swings x 10 (double hand)
• Turkish Get Ups x 1 each side (with weight)
• Swings x 10
• Presses x 5 r/l
• Swings x 10
• Cleans x 5 r/l
• Swings x 10
• Snatches x 10 r/l
• Swings x 20

Keep at steady pace between exercises, resting 10 to 30 seconds.  Rest after completing all exercises and complete 2-3 circuits total.

There’s 3 different kettlebell training sessions for you, the intermediate.

Any one of these training sessions are still effective for me today, provided I’m using a weight that is challenging enough.

Use a weight that is a good challenge for you, where you’re doing a good bit of work and maintaining good, safe technique.

Perpetually work on your skills.  Don’t think you’ve mastered the swing just yet. There are few people that actually do.  Always work to improve your game.

Keep working to improve your movement pattern and muscle recruitment while performing these exercises.

That’s what it’s all about, always getting better.  Constant and never ending improvement or Kaizen.

The next article will feature a continued progression in kettlebell training and what I consider to be programming for the advanced.

In that article, I’ll give you 3 great advanced training sessions.

In the meantime, if you think you’re ready for a killer 4 week strength and hypertrophy program (definitely intermediate to advanced level), make sure to enter your email in above to grab the “Shock and Awe” protocol (which I’ll be sending out soon).

I’m frequently asked about beginner’s kettlebell programs.

Recently, one of my subscriber’s asked what type of routine I would suggest for a beginner just starting out?

And, is there a clear progression to follow?

In this article, I’ll give some clear examples on what type of programming I’d recommend for a beginner

Of course, this all depends on many different things, such as specific goals, previous training background, FMS score, quality of movement, age, and all the other factors I assess in a good program design.

However, in the “big picture” of things, I wanted to provide a few recommendations for beginner programs.

When starting out with kettlebells, the key is to focus on the fundamentals.

But, focusing on fundamentals is NOT just for beginners, it’s for the advanced, as well.

When I’’m referring to the fundamentals for a beginner, I’m referring to the kettlebell swing, the turkish get up, and the goblet squat.

These exercises are “the big 3” because they are truly the foundation for great kettlebell training.

If you can’t perform these exercises well, you won’t be able to progress your training very well.

I say this all the time, but it’s all about fundamentals.

Now, assuming you have learned these 3 exercises properly and have a good baseline with them, here are 3 examples of beginner’s programs.

Strength Training Session One Example.

• Kettlebell Swings (double arm) 20 reps
• Turkish Get Up (no weight until the movement is mastered) 2 reps each side
• Kettlebell Goblet Squat 10 reps

Rest and repeat 3-5 rounds.

Strength Training Session Two Example.

• 10 minutes of Double Arm Kettlebell Swings, rest as needed
• 5 minutes on continuous Turkish Get Ups

The best 15 minute training session you may ever experience.

Strength Training Session Three Example.

(*One of my all-time favorites, a descending ladder protocol)

• Double Arm Swing x 10
• Goblet Squat x 10
• Double Arm Swing x 9
• Goblet Squat x 9
• Double Arm Swing x 8
• Goblet Squat x 8
• Take this all the way down to 2 reps for each

Take only 5-10 seconds rest between each combination of swings and squats, then begin the next set with one less rep going down to 2 reps.

Actually, this is awesome for beginner through advanced.  It’s a pretty wicked little program.

You can finish this up with 5-8 minutes of Turkish Get Up work.

These are all simple, but highly effective beginner programs.

Now, how do you progress from here?

Well, you could add heavier load, you could add more volume (sets and reps), or you could increase the time.

You could also add in other supportive exercises and drills, as well.

Again, the real key is to get these fundamentals down really well and then build up from there.

Assuming you have a good swing and turkish get up, then I’d start working on the clean, the snatch, and the press (not necessarily in that order).

You want to make sure that each exercise matches your program goal.  Don’t do things to do them, do them because they align with your specific training goals.

Just in case you haven’t learned how to do these exercises correctly yet, check out the Kettlebells For Beginners DVD.

I’ll have a couple more articles coming soon with great examples of both intermediate and advanced kettlebell programs.

To get the all-new “Shock & Awe Protocol,” an intermediate to advanced 4 week strength and hypertrophy kettlebell program, enter your email in above and I’ll send it to you soon!

In this episode of the podcast, I interview the creator of Primal Move™, Peter Lakatos.

Peter has an impressive athletic background and he has the distinction of being one of only a handful of Master Kettlebell instructors with StrongFirst™.

Peter is in elite physical condition and has exceptional physical strength, as you can see here.

If you don’t know what Primal Move is yet, you’ll learn everything you need to know about this new and unique movement based training system.

I’m a believer and this definitely has a major role in serious strength training.

Learn directly from the creator how this dynamic system came to be, what exactly it is, and how it can improve your training.

Check out this episode out to learn about a cutting edge approach to improve performance.

Don’t forget to subscribe to the show here in iTunes.

And, now you can catch the podcast in Stitcher.

To learn more about Primal Move, click here.

Train strong and if you have questions you’d like me to answer, catch me on the New Facebook Fan Page.

Head on over and click “like” while your there and join the new movement in strength training.

Hope you enjoy this episode!

I’m sure you know that the mighty barbell back squat is a sure fire way to radically improve total body strength.

Arguably, the best exercise for increasing raw strength, the barbell squat is an extremely powerful and effective exercise.

The problem is getting the exercise right.  Unfortunately, many people simply don’t know how to squat properly.

Just like all the big “lifts,” making sure your technique is dialed in just right is the key to preventing injury and maximizing the benefits.

While the squat can be somewhat technical, there’s a simple checklist I run through in my head as I shoot for mastery with the mechanics.

Certainly, there are different styles and variations, depending on what you read and who you listen to, but these are some of the most important keys to proper lift efficiency.

Here’s 7 simple tips you can use to improve your squat for better results.

1.) Fix Your Eyes About 15 Feet In Front of You.

That’s right, fix your gaze about at about 15 feet in front of you and keep your eyes there.  What this does is fix your head in a neutral position.  I know you may have been told to “look up,” however, this puts your cervical spine into extension and does not keep your spine properly aligned.  Understand, I am NOT suggesting you look down, I’m suggesting to keep your head in alignment with your spine for a better biomechanical position.  It’s all about keeping the spine in an optimal position.  More on this in a minute.

2.) Take a Breath and Hold It.

What you want to do is “set” your spine and think of your shoulders to your hips as if it were a rigid cylinder.  The way to do this is to take a breath and “brace” the abs for the lift.  This is known as the Valsalva maneuver and will set your spine appropriately for a powerful, safe lift.  Ideally, you would want to take your breath before the descent and hold it throughout the lift until you come back up.  Some lifters will exhale slowly and carefully on the drive up.  But to maintain a rigid torso through the lift, I believe the best technique is to hold the breath until you come up from the squat position.

3.) Keep Your Back Flat (or in slight extension).

This one should be obvious for optimizing back health.  Keep your back flat and in a straight line or maintain a slightly extended position.  A common cue to keep in extension is “keep the chest up.” By keeping your chest up, you won’t lean forward too much and cause undue stress on your spine as you drive your hips backward. A flat, neutral spine is the key to keeping things safe.  See the picture above in this post to get the visual.  What you don’t want is to bend forward or have your spine in flexion at any point during the squat.  This is how injuries occur.

4.) Drive Your Hips Back on the Descent.

Try to keep your shins vertical and drive your hips back.  Sit back, fold at the hips, and drive those hips backward.  A good way to “learn” and build these mechanics is with the good old box squat.  Just to refresh you, there is a box or bench behind you and you drive your hips back to lightly sit your rear on the box, then drive back up.  This will teach you how to use your hips properly for an effective squat pattern.  Remember that the squat is a hip initiated movement.  You must use the power in your hips for a proper squat.

5.) Keep the Bar Positioned Over Your Mid Foot.

Think “center of gravity” here.  Think about displacing the bar straight up and down over the middle of your foot, as if you were in a Smith machine (except you’re not).  (*Not to go on a “soapbox” here, but a Smith machine will not challenge you anywhere near the extent a free weight squat will because your body does not have to stabilize the bar with the Smith machine squat.)  Keep the bar over your mid foot for an optimal, balanced position.  The foot must be stable without being too much forward on your toes or being too far back on your heels. Therefore,the mid foot position is optimal for balance,safety, and power.

6.) Break Parallel.

Yes, go deep.  Go below parallel (hips below the knees).  There’s a saying that if you can’t go below parallel, the weight is too heavy to have on your back!  Quarter squats don’t count.  Alright, I admit I’m guilty of this early in my lifting career. But, let me tell ya, you gotta break parallel to call it a squat.  And, guess what?  There’s no data to support that going deep is a bad thing.  There is, however, some conflicting opinion, but if proper technique is used in an asymtomatiic knee, there should be no problems.  A deeper squat is more functional and builds more strength in the knee structures, when done properly. For your own benefit, do me a favor and learn to break parallel with good technique.

7.) Drive (Explode) Up With the Hips.

And, finally, explode up with the hips.  It’s obvious, but the cue of exploding up with your hips helps me to do just that.  Your working your entire body here, but the hip musculature (gluteals, hamstrings, hip rotators, adductors, abductors) are the keys to a big squat.  When you have properly pushed back with you hips, it then makes perfect sense to reverse the movement and use the power in your hips to drive up with the bar.  Executing proper hip drive is essential.  This cue alone makes all the difference.

Now, there’s a lot more to a squat than just this, but this is a simple, useable mental checklist to execute a stronger, safer squat.  Hope it helps.

The barbell squat is a ridiculous exercise, in that the benefits are insane when executed properly.

No matter where you are in your training, you will benefit by using these tips and working on “mastering” the lift for a better result.

I challenge you to challenge yourself and improve your squat mechanics with one or more of these tips, depending on where you are.

Take action and use this information.

If you liked this, please share it.

And, don’t forget to enter your email in above to get additional training tips, programs, inside information, and FREE bonuses right now.

Thank you Mr. Kettlebell.

I want to be brutally honest here and give a little praise for changing my life and my training approach.

The tool is simple.

A cannon ball with an offset handle.

Just another fitness fad or gimmicky exercise device? Don’t think so.

Maybe for those that haven’t truly discovered the wicked effects this little puppy can deliver.

Instead, it’s an all-purpose tool that offers high performance training to anyone and everyone, if they can ONLY learn how to use it the correct way.

After decades of training, this ridiculous training tool has taught me more about human movement, strength, performance, and an “elite” level of fitness training.

Thank you Mr. Kettlebell.

I realize that this tool is NOT for everyone.  Maybe it’s not for you.

It’s not for those that don’t want to work.  It’s not for those that are skeptical.  It’s not for the “I gotta run to get in shape” mindset.

Some people won’t “buy into it” or won’t believe it to be that effective.

It is that effective.

I’ve been training for a long, long time and I can tell you, IT’S THAT DAMN GOOD.

I’ve told many people, including some very good friends, about how this tool is revolutionary and can address everything and anything they could want.

They heard me, but they didn’t listen.

I honestly feel bad for them because I know they are missing the “self discovery” of what this brilliant little device can do for them.

Again, they heard me, but they didn’t listen.

That’s a damn shame, but there’s nothing I can do about that.

People have “exercise A.D.D.”  We all want to do different things, I get it.

But, we have to remember that 80% of our results really comes from 20% of what we do.

Why not focus on the 20%?  Let me tell you this, it’s about fundamentals.

Say it with me please, fundamentals.

Thank you Mr. Kettlebell for teaching me that.

The kettlebell also reacquainted me with my first love: the “mighty” barbell.

The difference is this time I feel like I have a better sense of how to use it for a more powerful result.

Why?

Well, it’s about movement and mechanics.  Human physiology, biomechanics, and physics.

Human movement and strength training is a science and I’m constantly learning and discovering new ways to move better and get stronger.

I’m now applying the principles the kettlebell has taught me to the barbell and it’s wickedly awesome, if I can say that.

Strength, flexibility, cardiovascular conditioning, fat loss, muscle building, mental toughness, power, a rock hard body, and resilience.

These are ONLY a handful of what the kettlebell can offer you, literally.

Is the kettlebell the ONLY thing you should do?

Am I trying to convince you to join a “kettlebell cult?”  (Sorry, but no such thing exists…)

No and no.

The kettlebell is simply a tool.

But, it’s a very powerful tool and can be the foundation of a rock solid, no bullshit strength training and conditioning program.

Sure, you can do other things and you should do other things, but why not have the kettlebell as a central piece to your training program?

The kettlebell will always be a part of my training regimen for as long as I train.

That’s the plain truth.

If you haven’t discovered the tool, you owe it to yourself to learn.  And, if you have discovered it, this article should resonate with you big time.

Learn how to perform a kettlebell swing properly.

Learn how to do a Turkish get up properly.

Immerse yourself in these exercises and learn from someone that is certified and knows what they are doing with a kettlebell (this is a requirement by the way, not a suggestion).

Once you have a solid foundation with these exercises (meaning you can do them safely and effectively), try this simple training session:

• 12 minutes of kettlebell swings (rest as needed and log your reps)
• 5 minutes of continuous get ups, switching hands every rep.

Do this and let me know what you think.

Then, and only then, tell me this is just another exercise modality.

Thank you Mr. Kettlebell…

Please share this and let the message be heard!

This episode is a brief introduction to the new Podcast, the RdellaTraining Podcast.

Just a short intro and explanation about the new brand and new focus on strength training.

This episode is a “primer” for what’s to come.

I also answer a few listener questions covering a few training tips.  Some of the questions covered are:

• How often and how long should you do a kettlebell interval training program for the goal of weight loss?
• Are kettlebells effective for mass building and cardio conditioning and what’s best for each?
• What’s the best way to integrate barbells and kettlebell into a workout program?

To subscribe to the show, click here:

Show Notes:

I mentioned the Sinister workout by Tracy Reifkind.  To see that workout, click here.  The other conditioning program I mentioned was Viking Warrior Conditioning.

Also, the 2 books I mentioned were Intervention by Dan John and The Swing by Tracy Reifkind.

And, don’t forget to enter your email in the box above to get the “Shock and Awe” Protocol as soon it’s available.

See you next time on the Podcast!

Strength is a quality that makes us all better, period.

It’s been said that “physical strength is the most important thing in life.”

But, is maximal strength enough?  Is it the “be all, end all?”

Maximal strength and explosive strength are 2 different things.

Maximal strength is the ability to generate maximum force against a given load.

In other words, how much weight can you lift in a given movement or exercise.

Explosive strength, on the other hand, is generating maximum tension in minimal time, as we are taught with the kettlebell ballistics.

This can be viewed as moving a heavy weight fast or explosively.  Do you see the difference?

Is it possible we are too focused on maximal strength a bit too much?  Nah, not really.

Maximal strength will significantly impact explosive strength.  And, for the athlete, explosive strength is what mimics competition most accurately.

But, depending on your goals, training for maximal strength and explosive strength may need some careful consideration.

For example, if your goal is fat loss, do you need maximal strength?  Or do you need explosive strength?

The answer is that we need both to perform at the highest level.

Explosive strength training (i.e. the kettlebell swing) would certainly be more specific to the training goal of fat loss, but there are many reasons why you need to be stronger to get better results.

So, you may not need to focus on your 1RM (1 rep max) in the deadlift, but by being stronger, everything else will improve.

Think of it like this, the stronger you are, the better you perform.  Give me one example where having more maximal strength is not an advantage.

I like to think of strength training as a way of “bullet proofing” my body, provided that I’m training safe with proper technique and not doing “dumb stuff.”

Also, maximal strength is the foundaiton for explosive strength.

The stronger your maximal strength is, the more explosive strength you’ll have, but it’s important to understand the differences and balance the 2 types of training for optimal performance and results.

As I’ve mentioned, more explosive strength will be very beneficial for athletes, such as sprinters, football players, martial artists, fighters, golfers, and the list goes on and on.

It’s that balance of maximal strength and explosive strength that may just be the awesome blend of training you need.

Now, let me share some specific examples of what this looks like.

Maximal Strength examples:

• Kettlebell Press
• Barbell Press
• Barbell Deadlift
• Barbell Back Squat
• Barbell Bench Press
• Turkish Get Ups (debatable, but maybe?)

Explosive Strength examples:

• Kettebell Swing
• Kettlebell Clean
• Kettlebell Snatch
• Barbell Clean
• Barbell Snatch
• Plometric training (jumps, explosive push ups, etc)

From the list, you can see there are different types of exercises for each category.

A common mistake is to focus too much on one and ingnore the other.  Both are beneficial, but understand your training goals.

Keep the goal the goal, as Coach Dan John says.  These are powerful words of wisdom.

So, which is more important?  They are both important, but it depends on the training goal.

Knowing exactly what you’re training for is half the battle.

Go forth and get stronger!

Hope you enjoyed this article and make sure you enter your email to get the New “Shock and Awe” Protocol (a killer kettlebell program for strength and hypertrophy).

The “Shock and Awe” Protocol is A FREE PDF training program I’ll send out to you very soon.

Proper deadlifting technique is absolutely critical to maximize the benefit of the lift and to perform in the safest, most effecient way possible.

Personally, I believe the barbell deadlift (DL) is an exercise that should be utilized by everyone, from youth to seniors.

To get your entire body stronger, the solution is simply to deadlift.  Not only does it get you stonger, but it teaches you how to move better, move efficiently, and prevent movement dysfunction.

This lift is also one of the most fundamental human movements that we need to be strong with because it’s a movement that we all use, in some variation, in everyday function.

The stronger we are with this movement, the better we will function, period.

Along with barbell squat, the DL is one of the most important exercises to increase raw strength and essentially make you “superhuman.”

There are different styles of deadlifting, but I wanted to share the easiest, simplest way to perform a traditional style DL.

This exercise seems easy, right?  I mean, grab the bar and pick it up off the floor.

However, there are key things you want to remember to prevent injury, improve your technique, and improve the results.

While there are many components that are important in proper deadlifitng, here’s a really simple checklist with a few of the most critical points to remember during the initial lift off.

If these points are followed in the starting position, a safe pull will be established.

This list serves as a quick checkpoint I use to get set to initiate the pull.  It’s a simple process that I use without overly complicating things.

Of course, there are many more pieces to a proper DL, but this seves as an easy way to set up and run through your check points for maximum safety and efficiency.

Here’s the checklist to run through in your head, as you’re refining your “pull” mechanics:

1. Lock your back in slight extension.  This is one of the most important points to remember to prevent injury.  In my opinion, this is actually the most important thing to remember because I’ve seen many people perform an unsafe DL by “rounding” the back to initiate the pull.  The places extreme stress on the posterior aspect of the disc, which means that this is an easy way to herniate or rupture the intervertebral disc and cause major problems, which you definitely want to avoid.  To minimize this stress and pressure on the disc space, start with and maintain a slight lumbar and thoracic extension.  If you remember only one thing from this article, remember this, keep the spine locked in slight extension.  This is a postion you also want to hold in a rigid position during the pull to effectively stabilize the spine.  Injuries will be significantly reduced if this key technique is maintained.  Rounding your back is sure fire path to getting injured during the DL, so make sure to avoid this common mistake.  Of course, set the position with a big inhale to fix the spine in a position of stability.
2. Keep the bar position touching the shins.  You want the bar to touch the shins as you initiate the pull and throughout the ascent off the floor.  This contact puts the bar directly over the mid foot.  Think of it this way, you want to pull the bar in a direct plane of motion (or straight line) as the bar moves upward.  Keeping the bar close to your shins and keeping this contact as you pull up will reduce the excessive force in an efficient bar path on the ascent.  If the bar is away from the body, this increases the stress of the pull and loads the body improperly and thereby increases the risk for injury.  Keep the bar close to the body for maximum safety and lift efficiency.
3. Set the shoulders and position the shoulder joint in advance of the bar.  There are a few things that are critical with the shoulder position in an effective DL.  Keeping your shoulders in front of the bar is one of them.  If you can visualize yourself grabbing the bar in a bent over position with your hips and knees flexed, spine held slightly in extension (as mentioned above), and hips down (more about this in the next point), you want to have your shoulders positioned slightly in front of the barbell.  Your shoulder blades (scapula) will be directly over the bar and your scapula should be in a retracted (or pulled back) position.  Setting the shoulders in front of the bar and setting the scapula in a retracted position will effectively use the scapular muscles (trapezius and rhomboids) to receive force in the upper back during the ascent of the pull.  The arms are not directly vertical and will have a slight angle from the shoulder joint to the bar.  This also allows you to set and engage the lats.  This tension in your lats will help to keep the bar close to your body and not ‘drift’ away from your shins.  Remember, you want to keep the bar close to body and setting your upper body musculature will allow you to do this.
4. Keep the hips lower than the shoulders and the knees lower than the hips. Positioning is key, obviously.  In addition to the shoulder setting and position, you want to remember to keep your hips lower than your shoulders and your knees lower than your hips.  This position sets all the muscles for an efficient pull in the optimal position.  And, this sets up for the next point on the checklist.
5. Use the quads to provide the initial drive off of the floor.  Let me simplify this point. Force generation to elevate the bar from the floor is done by extending the hip and knee joints.  But, it’s the knee extension or quad contraction that initially provide that drive off the floor, so the stronger, more forcefully you extend the knee, the more  efficient you’ll pull the bar off the ground.  In this initial pull, the hamstrings and glutes stabilize before the pull and the forceful knee extension really gives you a strong DL pull from the floor.  This is not a “stiff-legged” DL, in which the hams and glutes are more dominant.  It’s the quads that provide that provide the drive off the floor.  It seems obvious, but sometimes we forget to really use the power in our knee extensors to pull the bar up.  Drive the feet through the floor with the strength of your quads.

Let me summarize and simplify the 5 point checklist:

1. BACK.  Lock your back in extension (lumbar and thoracic).
2. SHINS.  Keep the bar touching the shins and maintain throughout the pull.
3. SHOULDERS. “Set” the shoulders and position the shoulder joint in front of the bar.
4. SHOULDERS > HIPS > KNEES.  Shoulders are higher than the hips and the hips are higher than the knees.
5. QUADS.  Use the quads to forcefully extend the knees in the initial pull off the floor.

Again, this is a very simple checklist you can use for a safe, efficient deadlift.

Think back, shins, shoulders, shoulders, quads to remember the 5 points. Don’t overthink it, but quickly and smoothly run through these check points as you’re setting up and positioning yourself for a DL.

I challenge you to use this system, it works.

Print this off by hitting the print icon below and use it to build a better DL.

The goal is to program the pattern until it’s automatic.

If you enjoyed this training tip, please share it.

Olympic lifting is bad ass.

But, who is this type of training appropriate for?

Train like an athlete to look like athlete.

I definitely agree with that statement.  The question is how far should you push yourself?

I think it’s absolutely fantastic that the Olympic lifts are gaining popularity in the fitness community, but are these lifts appropriate for everyone?

Before going on, I should clarify what lifts I’m referring to here.

The authentic Olympic lifts that are contested in competition are:

1. the barbell clean and jerk
2. the barbell snatch.

There are other lifts, as well, such as hang cleans, power cleans, push presses, and hang power snatches, among others that are progressions to the barbell clean and jerk and the barbell snatch.

For example, you don’t begin olympic lifting by learning barbell snatches right out of the gate, obviously.

You’d begin with the progressions that would lead up to the performance of a snatch first.

If you’re like me, you always want to get better and to be stronger.

Olympic lifting will make you better, more powerful in your body.

Why should you do the O-lifts?

The biggest 2 reasons are simply to improve athletic performance and to improve strength and conditioning for a new level of functional fitness.

Let me tell you what I’ve discovered with Olympic lifts.

Olympic lifts are phenomenal for strength, power, flexibility, improved motor programming, conditioning, improving athletic performance, and a list of other benefits.

They are challenging, rewarding, and humbling.

They are exceptional for developing explosive hip and knee power and to improve motor skills specific to athletic movements.

But, minimizing injury is the primary goal of every training program, I’ve said this before.

The O-lifts are surprisingly safe, despite the image above.

Yes, they are VERY safe, when you get good coaching, understand the proper progressions, and possess the baseline skills.

It’s all about getting great coaching and understanding how to go through the progressions, assuming you have the mobility and stability standards to perform these lifts.

With that said, if you are doing O-lifts or are considering doing them, the BIG question is does the exercise match your goals?

Is your primary goal fat loss?

Well, I’m sure you realize that barbell snatches for time are not the best exercise for this (seriously).

There are much better exercises for fat loss that don’t require the technical proficiency and skills that is required with the snatch.

Is your primary goal is to improve athletic performance and explosive power?

Then, the O-lifts are a great match for your goals.

Honestly, these are questions I ask myself as I progress with my own training.

Just because these lifts are emerging in popularity, you must be honest with yourself and be sure they match your goals and you have the requisite mobility, stability, and strength to safely and effectively perform them.

Yes, these lifts are very technical, but again are surprisingly safe with proper assessment and instruction.

The benefits with these lifts can be quite dramatic when you learn how to do them properly, especially for developing explosive power and better kinesthetic awareness.

After many years of training with barbells, I decided to learn the O-lifts.

Why?

First, I’m intense about always learning how to move better and move stronger.

I’m also obsessed with helping other people learn to move better because many people simply do not move well.

With that said, the O-lifts totally fit the goal and match my own criteria for training enhancement.

My journey to rediscover my own physical potential was renewed when I discovered kettlebells.

And, it’s been non stop ever since…

At this point, I’m on a continued journey to be stronger, fitter, and perform at the highest level I can.

There are many reasons why this is important to me and I’ll probably share this soon.

But, the point I want to make is that these lifts are technical, challenging, and extremely physically demanding.

My goal is to help educate you, as to whether these lifts are appropriate for you. They may or may not be.

I hope they are because they are wonderful lifts, if they match your goals.

And, after all of my years and diverse experience in weight training, performance enhancement, and injury prevention, my opinion is that these lifts are not appropriate for everyone for the reasons I mention.

The benefits are outstanding, but to say that everyone should be performing olympic lifts would be ludicrous.

In contrast, should everyone be performing a deadlift at some level?

I would say yes, but that’s an entirely different topic I will address later.

The O-lifts are very powerful total body exercises that deliver outstanding results.

But, they are not for everyone.

Should more people do them?

Should YOU do them?

If they match the goal, if you have the requisite mobility, and if you get the proper coaching, then yes, absolutely.

Challenge yourself to progress to new levels.

But, always, always ask “does this exercise match the goal for me?”

The answer is either yes or no.

One more thing to consider.

If your goal is absolute strength, then you must include squats, deadlifts, and presses into the program.

Performing the Olympic lifts without these pure strength lifts will leave a gap in your absolute strength gains, since the O-lifts are more for explosive power than absolute strength.

What’s the best way to get started?

Well, I would absolutely recommend the great book by Greg Everett titled Olympic Weightlifting for Sports.

This book is excellent because it’s a very simple, concise guide on the benefits and applications of the O-lifts.

It also provides a systematic progression to work through, which is very important for safe and effective training.  This book is essentially everything most people need to get started the right way with Olympic lifting, with flexibility drills and even a sample 12 week program design.

Olympic lifts are great for many reasons, but make sure they are a fit for you and your training goals.

To get updates and great tips and resources, just enter your email in above.

This year I read many great books in the area of health, fitness, and performance.

One thing I know is that you should NEVER stop learning.

I try to read a book a month, minimum.  I usually read much more, but this is the minimum reading I do on a monthly basis.

I wanted to share with you the top 5 books, specifically in the area of strength training.

Keep in mind, these are just books I’ve read this year and focused on the topic of strength.  Enough said.

Also, these are all “game changers” in my opinion.

Here’s the list.

1.)  Intervention by Dan John.

This should be no surprise, if you already read through the content on this site before.  This is a revolutionary book from a legend in strength training.  I’ve already posted a comprehensive review on this book, which you can read about here.  Intervention is a brilliant system with incredible wisdom and insight from Dan.  If you haven’t read anything from Dan John before, this is an open “brain dump” of Dan’s best material.  I can’t recommend this book enough, it’s an absolute masterpiece.

2.) Easy Strength by Dan John & Pavel.

Another book by Dan John made the list.  What Dan John and Pavel Tsatsouline put together here is an encyclopedia of strength training principles and practices.  This is a “big” read, meaning there is a lot of material to absorb, understand, and implement.  What is so great about this book is the fundamental strength training theories and practical applications.  You will think differently about strength training and will have many program ideas to use to improve strength after reading this book.  A really awesome, but extremely deep and comprehensive text on strength training applications.  From barbells to kettlebells to bodyweight, it’s all covered here.  I think this may be one of the most “under the radar” truly great strength books available today.

3.)  Starting Strength by Mark Rippetoe.

If you even touch a barbell, this is required reading.  I’m a technique fanatic.  Starting Strength is the definitive book on barbell training technique, period.  This is simply the most detailed, technically proficient barbell training book I’ve ever seen and I wish I had read this sooner (not sure how this one escaped me).  Again, this is NOT a “light” read at all, but a very sound explanation and practical manual for all barbell lifts.  Being a physical therapist, I loved the detailed anatomical, physiological, and biomechanical explanations Rip provided in this book.  All that needs to be said about this book is that if you train with a barbell, you MUST read this book.  I’ve become a huge fan of Rip since reading this book and relate to him on many levels.  All of his books are great, but this is the “Bible” for barbell lifts.

4.)  5/3/1 by Jim Wendler.

This is a simple, very effective program to improve raw strength with barbell lifts.  A weekly training program and system to get stronger.  It’s a very easy read compared to the books mentioned above, but it’s all about the ‘system’ and following the specifics, as outlined in the book. This book has been the “rage” in strength training for a reason.  The program works.  I love the simplicity and practical applications of this program to hit new PR’s (personal records).  It’s fundamental programs like 5/3/1 that are the best systems out there, the “no BS” programs.  This is a a program that I will continue to rotate into my own programming cycles.

5.)  Olympic Weightlifting for Sports by Greg Everett.

I debated a little whether to put this book on the list, however, I felt this book is a great book to introduce athletes, coaches, and trainers to the growing popularity of Olympic lifting.  The O-lifts are technical, no doubt about it.  This book offers a very simple system of training progressions to safely and effectively learn these lifts.  This is an easy read, especially compared to the other book on Olympic lifting by the author.  The main thing with barbells, kettlebells, or any training method for that matter is to learn proper progressions and technique.  That is what this book offers is a very straightforward approach.  A really simple, practical guide to improve strength and power with Olympic lifting.

Well, like I said, this was very challenging to come up with just 5 books and there were so many others that easily could have been on this list.

But, these were books I’ve read in the last year and that I thought would be most important to improve strength training practices for the serious fitness enthusiast.

To see my complete ‘recommended reading’ list, click here.

As I’m a voracious reader myself, this is the year that I’ll be finishing up my own book, as well, which WILL be released sometime in 2013.

It’s a simple, unconventional strength training book that will be very different from other books out there.

To get updates and find out more, jump on the list by entering your email in the box above and I’ll keep you posted on the details and much more.

No matter what your health or fitness goals are, strength matters.

Many people underestimate how important physical strength truly is.

As you age, guess what you lose?

That’s right, strength.

It’s all about getting stronger.

Actually, it’s really about 2 things, movement and strength.  You need to be move well and you need to move stronger.

We all do, there’s no question about it.

But, most people simply do not understand how important physical strength is.

You may be thinking, “well, I don’t care to be strong, I’m doing fine and don’t want to be stronger, I just want to be more fit.”

Let me tell you something, the stronger you are physically, the stronger you are in life.  And, studies prove it.

You’ve heard the saying “only the strong survive.”  Well, this is absolutely “spot on.”

Check this out.

There was a study published in the British Medical Journal that suggests that if you are in the top 3rd in terms of physical strength, you are less likely to die from all causes including disease, accident, or something else.

And as expected, if you were in the lower 3rd, you were more likely to die faster!

A correlation between strength and mortality, huh?  That’s very powerful, if you ask me.

If you’re stronger, you’re much less likely to fall and significantly injure yourself, as many people do in the older populations, unfortunately.

Strength matters for all of us.

As I’ve advanced in my own training (over 30 years of weight training) I’ve come to the conclusion that strength trumps everything else.

You want fat loss?

You want more muscle?

You want to lose weight?

You want to look better, feel better, and perform better?

Well then, you need to be stronger, plain and simple.

I absolutely love this quote from one of my own mentors and instructors, Master kettlebell instructor and renowned strength coach, Brett Jones.

Brett said,  “Absolute strength is the glass.  Everything else is the liquid in the glass.  The bigger the glass, the more of everything else you can do.” (-from the book Intervention by Dan John.)

This statement couldn’t be more true.

Getting stronger and getting better results through strength training is what this site is all about.

RdellaTraining™  is a brand that is about applying the best methods to strength training for the best results, period.

There’s also the 6 pillars of RdellaTraining™.

The 6 pillars are:

• Results,
• Determination,
• Excellence,
• Leadership,
• Learning, and
• Authentic.  (I’ll tell you more about all this soon.)

Forget all the fluff and BS out there and let’s focus on the fundamentals, shall we?

Strength training is the pillar for the results you want and I’ll prove it.

Sure, this is a bit of a contrarian approach compared to what most people believe, but I can tell you that the best coaches and fitness professionals in world agree on the importance of strength training for optimal health and fitness.

With new, specific articles, videos, and, of course the new name Podcast (The RdellaTraining™ Podcast), I’ll share with you things that will get you stronger and get you better results, if you follow the principles.

I’ll end this article with a great quote from the legendary Mark Rippetoe (Author of many books on strength training, including the great book Starting Strength.)

Mark said, “Physical strength is the most important thing in life.”  

Subscribe now to join the new RdellaTraining community and I’ll see you on the inside.

I always say how really effective double kettlebell work is.

So, here’s a great workout session IF you’ve got your single kettlebell skills down.  That’s a big “IF.”

Double kettlebell training is one of the most efficient ways to train, especially on the days when you have limited time, but need a high impact total body training session.

Again, do not go to doubles until you can successful complete single kettlebell exercises with good technique.

With that said, this is a workout for intermediate or advanced kettlebell enthusiasts and will give you a great total body program in under 30 minutes.

This is definitely a powerful session, offering many benefits.

Pick a weight that you can perform a good, strong 5 reps with for all the exercises listed.

Warm up properly with some joint mobility and movement prep before beginning this, of course.

Here’s the workout:

1. Double swings (x5)
2. Double cleans (x5)
3. Double swings (x5)
4. Double snatches (x5)
5. Double swings (x5)
6. Double front squats (x5)
7. Double swings (x5)
8. Double high pulls (x5)
9. Double swings (x5)
10. Double clean and jerks (x5)
11. Double swings (x5)
12. Double military press (x5)
13. Double swings (x20)
14. Double swings (x20)

That’s it.  A short, powerful, intense workout.

When I performed this recently, all exercises were performed with double 24kg kettlebells and approximately 30-60 seconds of rest between sets.

Keep the rest minimal and keep moving between exercises.

You’ll notice that each exercise was interspaced between double swings.

Double swings were the core exercise in this session because swings are great to use to increase the metabolic training effect of the program, which was a desired goal for this training session.

Remember, keep the goal the goal.

You can use this workout and rotate a different core exercise for variety.

There were 8 sets total of double swings and I finished with 2 higher rep sets.

This double kettlebell session is an exceptional workout, especially for the “time challenged.”

I’m a big fan of double kettlebell work because they offer “big bang” results in minimal time.

The key is not to rush into double kettlebell exercises until you have a solid (and I mean solid) foundation of single kettlebell skills first.

If you’re ready, double kettlebell programming is a great addition to your training program or may be a complete program option as a stand alone system, such as Geoff Neupert’s wonderful program, Kettlebell Muscle.

If you liked this, please share it!

The latest episode of the podcast features an in-depth discussion with Master SFG Kettlebell Instructor, David Whitley, also known as the “Irontamer.”

Dave has the honor of being a Master Instructor with Pavel Tsatsouline’s new organization, StrongFirst.

He’s one of the top guys in the kettlebell community and always has great knowledge and tips to share.

In this session we discuss common questions and topics related to kettlebells and strength training that may have some misunderstanding, depending on who you’re listening to.

You’ll learn the truth about topics like:

• How should you use “muscular tension” properly to improve training performance?
• Is “packing the joints” really safe to do?
• Is “abdominal bracing” over emphasized in kettlebells?
• The “hip hinge.”  Is it really that important and is it over used?
• New perspective on breathing techniques to maximize your training.
• And many more great training tips and pearls from Dave…

To subscribe to the show, click here.

SHOW NOTES:

To find Master SFG Kettlebell Instructor, David Whitley, visit him at IronTamerblog.com.  You can find out about his upcoming events and be sure to check out the post and and great cause Dave is supporting, “Bending for Burt” that we discussed on the show.

Dave’s two training DVD’s are: Deepening Your Get Up Skills and Lessons of the Old Time Strongman.

If you enjoyed this, please do me the favor of sharing it!  Simply click on one of the buttons above or below.  Thanks!

A revolutionary new book is now available for every coach, trainer, athlete, and fitness enthusiast.

I would even go so far as to call this book the MOST IMPORTANT fitness book you may ever read.

The book is “Intervention” by one of the most respected strength coaches and a true fitness guru in today’s world, coach Dan John.

What can you say about Dan?

He’s a man that truly “gives back” to the fitness community in so many ways.  (*Check out the podcast, Episode 19 to hear exactly what I mean.)

He’s a man of character and there are few people like Dan John in the entire fitness industry, that’s for sure.

Not only is he wicked smart, but he’s a truly great person.

Dan is someone that has great experience, knowledge, and wisdom.

He’s easy to talk to and treats everyone with total respect.

You can’t always say that about some people that become true experts and pioneers in their craft.

I could go on and on about how great Dan is and tell you all about his extensive background.

But if you don’t know who he is, get the book and you will definitely appreciate how truly awesome he is in what he does.

Let me tell you, I got the book the day it came out.

Not the digital version, but the real book.

I read it in a day.  Yep, one day.

I started reading it and immersed myself in it during a flight.  (A flight, by the way, is the perfect time to completely throw yourself into a great book!)

One plane flight is usually one book read, that’s the way I look at it.

Anyway, this is a truly amazing book and I’ll share with you 5 of the top reasons this should be mandatory reading for everyone that wants to get better and get what they want.  (Oh, you have to know what you actually want to get it, just a thought.)

REASON #1:  IF YOU TRULY WANT RESULTS, YOU NEED TO BE ABLE TO ANSWER THE 10 QUESTIONS.

The 10 questions is one of the most important lessons in the intervention system.  Yes, intervention is a system.  And, if you follow the system, you’ll do very well.

Let’s take a look at the 1st question.  What’s your goal?

This is kind of an important question right?  I know this sounds pretty basic, but you really have to be clear on where you’re going.

Most people don’t know exactly what they want.

I mean, what are you really training for?  Do you really know?

The book talks about going from Point A (where you are) to Point B (where you want to get  to).

And, not just a general sense.  Sure, we all want to get leaner, fitter, and stronger.

We all want to look better, feel better, and perform better.  Now, how are you going to measure that with clarity?

That’s the point.  You’ve got to know your clear outcome and assess along the way.

Simple, but often taken for granted.

The 10 questions are a system that will guide you to your Point B.

Be able to answer them.  This is very important.

REASON #2: YOU MUST UNDERSTAND FUNDAMENTAL HUMAN MOVEMENT.

This is really key.  Do you know what human movements are fundamental?

Do you have a solid baseline with these movements?

There are 5 principles in intervention, which I’ll discuss in a minute.

One of the principles is that “fundamental human movement is fundamental.”

How profound is that?  Really think about this and understand it before progressing into higher level activities, exercises, or lifts.

If you don’t have your fundamentals down, if you don’t have the foundation of movement, you could be setting yourself up for trouble by way of injury or lack of appropriate progression.

I’m a big believer in fundamentals before everything else (I’ve said this many times), so I was ecstatic to see that Dan addressed this in the book.

Understand what the 5 fundamental movements are and seek mastery in them.

This will pay off massively.

REASON #3: IF YOU APPLY THE 5 PRINCIPLES, YOU WILL DO WELL.

Now, onto the 5 principles.

The 5 principles of intervention are:

1. Strength training for lean body mass and joint mobility trump everything else.
2. Fundamental human movements are…fundamental.
3. Standard gaps must be constantly assessed.
4. The notion of a ‘park bench’ workout and ‘bus bench’ workout must be applied throughout the training lifetime.
5. Constantly strive for mastery and grace.

These are powerful principles.

You may not know what they all mean right now, but they are things that not only should be applied, but MUST be applied to continually make progress to get you to your Point B.

To maximize your training and performance, these principles are essential.

Read them, understand them, and implement them.

REASON #4: YOU’LL BE ABLE TO SORT THROUGH THE CLUTTER IN THE FITNESS INDUSTRY AND DISCOVER WHAT REALLY WORKS.

With all of the fitness fads, fluff, and nonsense out there, this book cuts through the clutter and is the definitive manual for results, in my opinion.

Dan is a great writer.  He has a marvelous way of shooting straight from the hip and helping you understand what is really important.

Stories, tips, ideas, and very valuable, useful information is peppered throughout the book.

The sequences and exercise progressions are really awesome.

There are no “false promises” here.

Only systems, ideas, principles, and experience about what works.

Things that are general philosophies to specific examples, such as the revealing importance of loaded carries and the “batwing” exercise.

Again, there’s zero fluff here.  Only useful training guidelines and progressions, if you apply them.

REASON #5:  YOU’LL ALWAYS GET PROGRAMMING IDEAS TO APPLY TO YOUR GOALS.

One thing you get with any Dan John book is new program ideas.

One of Dan’s great quotes, is “simple but not easy.”  The programs in the book are all simple.

None of them are easy.  None.

Who says you have to do all this “stuff” to get great results?

Think of the 80/20 in your training, meaning that 80% of your results comes from 20% of what you do.

Why not just focus on the most effective 20%?

This book is not about programming, it’s about training philosophy and a proven system for what works.

But, you’ll get programming ideas, as an added bonus.

For more programs, see Dan’s other great books Never Let Go and Mass Made Simple.

Here’s what I recommend.

1. Get the book.
2. Read it cover to cover.
3. On a 1 page summary sheet, write out the 10 questions and 5 principles and constantly refer to them.
4. Go back and re-read the book and pull out the big takeaways specifically for you.
5. Implement the system.

Anyway, this is what I’m doing.

Implement the system and live the philosophy.

To get the book, click here.  (NOTE: This is not an affiliate link and I have no affiliation with this whatsoever, I just believe this is an awesome book that should be shared and I’d love to help get in it as many people’s hands as possible).

I sincerely hope you get it, understand it, and implement it.

Thanks for reading and don’t forget to enter your email in above to get instant access to my all original Fat Loss Report and get inside information on some great new things coming.

I’ll see you on the inside!

As this time of year gets busier (heck what time of year isn’t busy), sometimes you need really time efficient workouts to keep you consistent.

Consistency is the name of the game to get results and keep you progressing.

If you want to keep your training consistency, but have limited time, especially now with the holidays approaching, the ultimate workout system is what I’ll share with you now.

The double kettlebell complex is the most time efficient total body program there is.

But, these programs require 2 things.

1.)  You MUST have 2 kettlebells (obviously).

2.)  You MUST know how to use them properly.

A double kettlebell complex is a series of compound exercises performed sequentially without rest using the same set of kettlebells.

These are advanced programs, but they are extremely effective!

For example, it may look like this:

Workout #1:

• A1) double clean and press x 5 reps
• A2) double clean and front squat x 5 reps

You could perform 3 to 6 rounds of this and that may be all you need.

This looks simple right?

Well, it’s not…

As a matter of fact, this exact complex is extremely demanding with good size kettlebells that you can safely manage for 5 reps each.

The double kettlebell complex is literally opening up a can of “whoop ass” (for lack of a better word) on yourself.

Every time I do a series of complexes, it’s taxing and punishing on my body, but I love it.

The demand of a pair of kettlebells is challenging enough, but when you do this is a complex type combination, it’s extremely beneficial.

Time efficiency is only one of the great benefits of the double kettlebell complex.

Other benefits include cardiovascular conditioning, improved lean body muscle mass, illicit powerful systemic hormonal responses, improved endurance, promote fat loss, and improve mental toughness, just to name a few.

Here’s the program I did the other day (on the Holiday actually, since I didn’t have a lot of time that day).

Keep in mind, I train at home, so my gym is just 10 steps away…

Workout #2:

Here’s the workout:

• A1) double kettlebell swings, 24 kg x 10 reps
• A2) double kettlebell clean and press, 24 kg, x 5 reps
• A3) double kettlebell front squats, 24 kg, x 5 reps

I rested approximately 1 minute between rounds and I completed 4 rounds total.

Next, I finished with 3 rounds of the following:

• B1) pullups x 5 (if no pull up bar, you can do kettlebell rows x 10)
• B2) ab wheel x 10 (if no ab wheel, do a plank for a 30 to 60 second hold).

That’s it!

Simple, time efficient, and I was feeling great after this workout.   I was smoked!

Simple, but NOT easy, that’s the beauty of the double kettlebell complex.

Here’s 3 more highly challenging complex programs you can use.

Workout #3:

• A1) double kettlebell swings x 5
• A2) double kettlebell cleans x5
• A3) double kettlebell high pulls x5
• A4) double kettlebell snatches x5

Workout #4:

• A1) double kettlebell front squats x 5
• A2) double kettlebell presses x5
• A3) double kettlebell front squats x5 
• A4) double kettlebell jerks x5

Workout #5:

• A1) double swings x 10
• A2) double presses x 5
• A3) double swings x 5
• A4) double push presses x5

These are all very physically demanding.

The goal is to perform a minimum of 3 rounds and potentially progressing up to 6.

As I mentioned, these are advanced programs.

You must know how to use a single kettlebell correctly before advancing to double kettlebell work.

The only excuse for not dong double kettlebell complexes are not fulfilling the requirements above (don’t have 2 kettlebells or don’t know how to use them properly).

If you know how to use kettlebells the right way, I definitely recommend getting a 2nd kettlebell and learn how to effectively use doubles for some of the programs I list here.

What kind of kettlebells should you use?

I still recommend the Dragon Door RKC kettlebells as they are the best quality kettlebells, in my experience.

If you haven’t discovered kettlebells, I highly recommend to find the closest certified instructor (RKC or SFG) and get started immediately.

DO NOT learn kettlebells from someone that is not a certified instructor because they do not know how to use them safely or effectively.

Sorry to be so blunt, but this is true and very important to keep in mind, especially if you are just beginning.

If you are a beginner, and don’t have a local instructor close to you, the check out the Kettlebells for Beginners DVD to see if it’s right for you.

Take action and elevate your training with the power of the double kettlebell complex.

There are many exercise combinations you can do for variety (this is just a small sample).

You’ll always be challenged and never be bored.

Double kettlebell complexes are easily one of the most effective workouts there is and definitely the most time efficient workouts on the planet.

Please “like” this or share it!  Thanks for reading.

This episode features a very candid and exclusive interview with renowned Strength Coach, the one and only, Dan John.

If you don’t know who Dan is, get ready for a world class education in strengthening and conditioning.

And, if you do know about Dan, then get ready to absorb more knowledge, as you already know how much insight and value he provides every single time he speaks.

Brilliance, insight, and full transparency.

He’s also one of the most humble and down to earth people you’ll ever meet.

Dan writes for many top fitness websites and also for top magazines.  He is recognized as a leader, expert, and top tier coach in the strengthening and conditioning industry.

The topic of discussion in this interview are some of the ‘pearls of wisdom’ from his great books, “Never Let Go,” and “Easy Strength” (which is co-written with Pavel Tsatsouline).

You’ll also hear and learn about his brand new book titled “Intervention.”

To subscribe to the Podcast, click here.

Here’s some of what you’ll learn in this episode:

• The hidden benefit of the Bird Dog exercise
• How to instantly improve your kettlebell swing
• What exactly is “Easy Strength”
• Is doing an exercise everyday beneficial
• What are the 4 quadrants and where does your training fit
• The truth about injury and recovery
• Can you really put on muscle mass with kettlebells
• The most simple hypertrophy program you can do with kettlebells
• The big 5 lifts
• The 5 principles of Intervention that can revolutionize your training
• Dan’s take on the best kettlebell exercise (not what you think)
• The #1 thing for fat loss (again, not what you think)
• And, much more…

Take time, listen, and think about how all of this applies to your own training.

I challenge you to discover what you can do differently and improve on with this information.  Enjoy!

SHOW NOTES:

To find Coach Dan John online, his website is DanJohn.net. The books we discussed were Never Let Go and Easy Strength by Pavel Tsatsouline and Dan John, which I highly recommend.

Both books are loaded with tremendous content and programming. These aren’t “light” reads by any means, but are very valuable resources if you want to elevate your training and always learn and improve.

If you enjoyed the episode, take just a minute and post a quick review in iTunes!  That would be greatly appreciated. To post a review, click here.

And, please share this…

Recently I shared what I believe is the single most important training goal and that is to prevent injury.

That’s goal number one.

As I mentioned, if you get injured while training, there is no more training and it may never return to the level it once was, depending on the type and severity of the injury.

Keep this in mind as I’m about to dive deeper into what is the most important thing to get out of your training.

Preventing injury is the most important goal, which leads me to ask you this question.

What is the most important thing we should be trying to achieve in our exercise training?

Again, this answer may surprise you.

It may even shock you.

The answer is physical strength.

Strength is what is most important.

Stronger muscles, stronger bones, stronger bodies, stronger movement.  We all NEED more strength.

The facts are that in today’s desktop, more sedentary society we somehow have lost our true ability to be physically strong.

Whether you seek strength or not, you need it.  I need it, we all need it.

Why?

Because physical strength directly relates to the quality of our lives.  Are you surprised by that?  Don’t be because it’s true.

The stronger we are in our bodies, the better quality of life we will have.

We function better as stronger humans.

We are meant to be strong, but we have lost the natural gift we all have to be physically strong.

This is something I have personally discovered in the last few years, as I am physically stronger now than I have ever been.

No matter what your goals truly are and why you want them, I would encourage you to make gaining strength one of your top training objectives.

You’ll actually be happier, more productive, more confident, and perform at a higher level.

Today, I spoke with a tremendous man.

An honest and giving human being, Coach Dan John (and our discussion will be coming up soon in an outstanding podcast episode that you will definitely want to hear and learn from).

We discussed strength training philosophy in great detail, discussing his great books Never Let Go and his new book Intervention (which is coming out soon).

I learned a ton, as expected, but what I realized even more today is that strength really matters for everyone.

I have written about this before, about how as we age we lose muscle mass and joint mobility.  This is essentially what Dan said in the chat we had today.

Proper strength training (safe training) will help to improve those 2 areas.  Significantly!

To live a productive and high performing life, we need to be strong.

We need to have stronger, better movement and this does not have to be complicated.

Dan has a famous saying that we discussed today, as well.

He says, “simple does not mean easy.”

Strength training is simple.  Pick up a heavy load and move it, carefully, of course.

It’s a very simple philosophy.

Forget the BOSU ball and Body Blade (no offense) as Dan said, and instead pick up a heavy barbell and deadlift it or pick up a heavy kettlebell and press it.

Move heavy things with safe technique.  Find a local trainer, get a great book on strength training technique, or get a credible DVD and learn how to lift properly.

This is simple stuff, but not easy.

Our physical state is dependent on how physically strong we are.

If you don’t believe me, I challenge you to start training heavier and applying the principles of “progressive overload” to your training (provided you have fundamental movement and skills with a barbell or kettlebell).

Train heavier and, yes, lift heavy things.

Then, watch the magic happen with your mental and physical transformation.

Even ancestral health (primal diets) recognize the importance of lifting heavy things, as mentioned in Mark Sisson’s great book, The Primal Blueprint.

This is primal law #4 from that book.

I’m not saying to ignore your primary training goals, but recognize the absolute critical importance of training to get stronger.

As Pavel Tsatsouline says, “Strength is a skill.”

Develop the skill of strength.

Forget any myths or fears that you have about training for strength and begin thinking in terms of getting stronger, no matter what your goals are.

If you’re a  runner, golfer, recreational exerciser, endurance athlete, or just want to lose extra weight, it doesn’t matter.

You need more strength.  

You can look better, feel better, and move better with more strength.

This is the most important and maybe the most shocking aspect of exercise for you to understand.

We are not ourselves if we are not strong.

We were meant to be strong, so live how you were meant to.

To discover more about strength and to get stated immediately, find a great coach and check out one of these 4 great books:

1. Never Let Go by Dan John. (Stories, programs, exercise philosophy, and valuable lessons.  A truly wonderful book.)
2. Easy Strength by Dan John and Pavel. (Programs, training rationale, and an encyclopedia of knowledge.)
3. Starting Strength by Mark Rippetoe. (The definitive barbell training technique book.)
4. Enter the Kettlebell by Pavel. (The definitive kettlebell training book.)

Learn to lift heavy things and change your life.

Strength matters.  Train strong.  Train safe.

If you’d like more insight and to be on the cutting edge of strength and performance, enter your email right now in the box above and I’ll see you inside!

Thanks for reading.  If you liked this article, please share it.

What’s the number one goal in your training program?

Quick, what is it?

Fat loss, muscle building, fitting in your old clothes again, feeling more confident, improving your health, dropping 20 pounds, pressing or lifting something heavy?

Whatever it is, your main objective is really what I’m about to share with you right now.

The number one goal for all of us is to prevent injury, first and foremost.

If we don’t train smart and get injured while training, there is no more training.  And, this will prevent you from getting the goals you really want.

Injury prevention is goal number one in all training programs and everything else is essentially secondary to that.  Capiche?

Here are 5 Laws to train safe and prevent injury along your training journey.

LAW 1-Know what you’re doing and why you’re doing it.

Sorry to be so blunt here, but unfortunately some people (not you) have no idea what they’re doing or why when it comes to exericse training.

Always ask yourself if the exercise matches the goal.

I mean, is a barbell snatch the best exercise for fat loss or is it just me than thinks this may be a highly advanced and technical lift?

Some people (not you) get caught up in doing a whole bunch of stuff or trying some ‘new shiny workout‘ they shouldn’t be doing in the first place.

If you’re reading this, I’m sure you’re not like those people and have a good understanding of what you can do and what you can’t.

If you’ve read anything from me before, you know I’m all about fundamentals before anything else.

Make sure you have a good baseline of whatever type of training you’re doing before you get “fancy” with other things.

Get your fundamentals down, then get fancy later if you want.

Know what you’re training for and work on mastering those fundamental skills.

Be clear on what you’re doing and why, avoid distractions, and stay focused.

This is smart training and this keeps you from getting hurt.

LAW 2-Get a good coach.  

Knowing what your doing is greatly accelerated by getting a good coach.

This goes for anything in life, not just working out.

Getting a great, qualified coach can pontentially elevate your progress faster that anything else.

Kettlebell training is a perfect example.  You probably already know that kettlebell training for maximum safety and effectiveness absolutely demands the proper instruction.

You can’t afford to take this lightly.

If you’re serious about your training and you want exceptional (not average) results, you must get a good coach.

A great coach will help you train safe and train with your number one goal in mind, preventing injury.

LAW 3-Practice a lot.

Practicing your skills is the key for continuous improvement.

It doesn’t matter how good you get at swinging a kettlebell, pressing, squatting, or whatever else, you can always get better.

The better and more efficient you are with your exercise fundamentals, the more likely you will be to prevent injury along the way.

Practice, practice, practice, then practive some more.

Never under estimate the value of continuous practice in skilled exericise and fitness training.

Again, the better you get, the more your chances for injury will decrease.  I just read a really great book on the importance of “practice” and getting better results.

Practice makes improvement, practice doesn’t make perfect.

LAW 4-Focus on technique.

This should be obvious, right?

However, what happens when you try to race the clock to finish a certain number of reps and “beat your time?”

You know what happens, your technique suffers and that’s when people get hurt.

I’m not saying that density training is totally a bad idea.

Heck, I use density training sometimes in my own training and it’s a powerful training method, but I don’t think this should be done all the time and especially when you’re working with complex lifts like kettlebells, barbells, and bodyweight (yes, even bodyweight).

I’ve seen many people who can’t even do a single strict, solid push-up or pull-up “flail” their way through a series of reps.

Is “flailing” your body through reps a good idea?  Don’t think so.

Let me tell you, this type of training begs injury.

Never sacrifice technique to “beat your time” unless you want to end up taking some unintentional “time off.”

For the last several years I have really dialed into my own technique, always trying to improve on the things I perform.

The result has been no injury to speak of in many years, despite training at a high level (knock on wood, of course).

LAW 5-Listen to your body.

“Pain is a signal that something is wrong.”  I honestly can’t remember where I heard that, but it stuck with me.

Don’t ignore pain and train through an injury.

Learn to listen to your body.

As a former physical therapist (and back injury patient), my patients would ask me “It hurts when I do this, what do you think?”

My reply was “don’t do that.”

Seriously, just using good, common sense is your best indicator of what you should and shouldn’t do, as basic as that sounds.

It doesn’t mean you stop moving or stop exercising, but you must train in ‘pain free’ movements, so if a particular lift or exercise is bothering you…don’t do that!

Again, this is “common sense 101.”  Sometimes minor aches and pains spontaneously resolve if you don’t do things that aggrevate them, so learn to listen to your body.

When I was younger, I didn’t listen to my body when I had initially sustained what I thought was just a ‘back strain’ at the time.

I ignored pain and I paid the price with a devastating injury, as a result (that sucked!).

Listening to your body is an absolutely unbreakable law for optimal training.

Burn this in your brain.

We all have specific goals and things we want to accomplish in our own training.  But, don’t forget that the real main objective is to train safe and prevent injury.

I know this is easy to forget and take for granted, especially when you are healthy, strong, and feeling great.

Always train safe, train smart, and keep making progess.

Keep injury prevention as your key to getting what it is you want.

To get updates and the latest information, make sure you enter your email in the box above and I’ll see you on the inside.

If you liked this, please click on one of the boxes above and share it!

This is a special episode.  In this session, I was very honored to interview long time strength coach, movement expert, and former competitive athlete, Mark Reifkind.

You’ll learn a ton in this information packed interview, where we discuss the theme of strength training over the age of 40.

Mark has extensive experience, as an athlete and an elite strength and performance coach.  The knowledge and passion he shares is unbelievable.

Here’s just a few samples of what we cover in this episode:

• The difference between training for health and training for performance.
• What is the unique blend of training and skill development that the kettlebell offers?
• What type of training methods are best as we age to prevent ‘breakdown.’
• What is “length-tension” and why is this important?
• Discover the 7 primal movement patterns.
• The #1 most important thing we need to remember in exercise training.
• Should people over 40 train heavy?
• 2 specific actions you can take after listening to the interview…
• And (seriously) so much more!

Get your notepad and pen ready to learn from a man with over 40 years in the trenches of athletic training and performance.  Make sure you listen all the way through to take it all in.

Subscribe to the podcast!—–>>>>>click here.

SHOW NOTES (things discussed in this episode).

You can find out more about Mark on his website, GiryaStrength.com.  Mark’s DVD’s are Restoring Lost Physical Function, Lats, The Super Muscle, and Mastering the Hardstyle Kettlebell Swing.  

The upcoming workshop in South Florida this January is Grumpy Old Men: Training Over the Age of 40 by Mark Reifkind, Dan John, and Tom Furman.  Learn to train properly as we “mature.”  This is a workshop not to be missed!  (Please note: I have no affiliation with this workshop, I just believe this is an outstanding learning opportunity.)

If you don’t have it, get the great book, The Swing by Mark’s awesome wife, Tracy. She is truly an inspiration to all of us!

And, the book I am currently reading on the topic of “practice” is Practice Perfect: 42 Rules for Getting Better at Getting Better by Doug Lemov et al.

To learn more about primitive movement and Primal Move, click here.

Please SHARE this valuable episode!

And, make sure you enter your email above to get much more great information and updates, including instant access to the Stealth Fat Loss Report right now!  See you on the inside.

What are the best kettlebells exercises for fat loss?

That’s a great question and a common one, especially for those new to kettlebells.

The real answer is that all the kettlebell exercises are effective for fat loss, depending on the type of training protocol your doing.

But, if you asked me what are the top 3 exercises for fat loss, I’d narrow it down to the 3 on this list.

Remember, it’s all about fundamentals, as I always say.

Let’s take a look and I’ll tell you why these are my top 3.

1.)  The Kettlebell Swing.

If you know anything about kettlebells, then you already know how effective this exercise is.

As I’ve mentioned many times, this is probably the single best exercise you can possibly do simply because it addresses so many things in one exercise.  There’s not another exercise that is as “complete” as the kettlebell swing.

For fat burning, muscle strength and power, and for cardiovascular fitness, the swing is king.

Learn how to do this the right way and you’ll have amazing, almost instantaneous results.

Don’t believe me, then get and read the great book, “The Swing” by Tracy Reifkind.

Sometimes the swing is my entire workout, sometimes it’s all you need.  Especially in a time crunch.

And, there’s so many different programs you can do with this exercise.  Don’t ever think you’ll be bored with it, there’s just too many training programs at your disposal.

The swing is a fast, explosive exercise that will have your heart rate elevated after just a few reps.  For fat loss, the swing cannot be beat.

To see the swing in action and get 3 great tips to improve your swing, click here.

2.)  The Turkish Get Up.

This one may come as a bit of a surprise to some that aren’t as familiar with the exercise, but it’s another outstanding exercise to obliterate body fat.

While this exercise is radically different from the swing, it is very effective and has added benefits.

The TGU is a slow, deliberate movement that teaches you how to move better, move stronger, builds strong, powerful shoulders, and is excellent for total body conditioning.

Everyone I have taught this discovers what a chellenging exercise this is.

After you learn it and do a few reps with a weight on each side, you’ll immedicately understand the fat burning, strengthening, and conditioning benefits that come from this exercise.

It’s a decieving exercise because the benefits aren’t fully understood until you actually experience it yourself.

As with the swing, the key is to learn how to do this exercise correctly and safely first, then add a weight to the movement to maximize the results.

Powerful, effective, and a beautiful movement, not just an exercise.

To see a demo of the TGU without weight, click here.

3.)  The Kettlebell Snatch.

There’s absolutely no doubt here that this is an effective fat burning exercise.

Anyone who’s done the snacth knows this exercise takes an incredible amount of  energy expenditure, cardiovascular conditioning, and total body strength.

The snatch is a ‘mamouth’ of an exercise, but you MUST have a good kettlebell swing before you can snatch.

The swing is the foundation of many other kettlebell exercises, including the snatch.

In the high rep kettlebell snatch, your cardiovascular system and muscular endurance will be challenged to the max.

Just in case you’re not familiar with the snatch, this exercise takes the kettlebell from a low position and elevates the kettlebell overhead in a fast, explosive movement (a ballistic, the same type of movement as the kettlebelll swing).

There are many different protocols you can do with this exericse, as well.

To demonstrate the power of this exercise, one of the requirements to become RKC certified is to complete the kettlebell snatch test.

In the snatch test, you must complete 100 reps in 5 minutes or less with an appropriate size kettlebell (this depends on your sex and age).

The snatch test is a test of strength, muscular endurance, cardiovascular fitness, and mental toughness.

No doubt this will stimulate powerful fat burning hormones.

You want to take your fitness to an entirely new level?

Train to complete the snatch test.

If you want to see the snatch in action, click here.

Well, there you have it.  The 3 best kettlebell exercises for fat loss.

But, remember what I said earlier.  ALL the kettlebell exercises are highly effective for fat loss, depending on the protocol.

Kettlebells are a very dynamic, unique total body tool that offer outstanding benefits to improve body compositon and performance.

If you enjoyed this article, get more detailed information in the “Stealth Fat Loss Report” with over 30 pages of content by entering your email in the box above for instant access the all original, comprehensve report where I share 7 proven tactics for fat loss.

See you on the inside.

When properly performed, the kettlebell swing is a masterpiece of total body muscle activation that offers massive benefits including fat loss, lean muscle building, cardiovascular enhancement, and literally any other fitness goal you can imagine.

Yes, the exercise is that good.

But, the key words here are “when performed properly.”

The benefits are endless, as I just mentioned.  And, if you’ve done them properly you know exactly what I mean.

The problem, however, is that most people think they can perform this exercise quite easily.

Let me just tell you that after years of training and thousands of reps, I’m STILL working on my swing.

Yep, that’s right.  It’s not just picking up a kettlebell and swinging it.

You can do that if you don’t want to maximize your results AND potentially injure yourself OR you can learn how to perform the exercise correctly.

You see the difference?

As movement expert and Master RKC Brett Jones puts it, there is a major difference between “swinging a kettlebell” and “performing a kettlebell swing.”

Perform the swing to get max results and exercise safely, end of story.

Now, that we’ve established why it’s important to perform the swing, let me share the most common mistakes I see.

MISTAKE #1

Squatting during the swing.

If you take one thing away from this article, please remember this as it’s very important.

The swing is NOT a squat.  Again, the swing is NOT a squat.

The kettlebell swing is a “hip hinge” pattern.  This is very important because the hip hinging is where power comes from with this exercise (more about this in mistake #2).

And, a proper hip hinge will save your back.  A proper hip hinge does not stress your back because your spine should maintain a neutral position throughout the swing.

The squat is a squat and the swing is NOT a squat (despite all the poor instructional YouTube videos you’ll see out there).

The Fix:  

Don’t squat, instead learn how to “hip hinge” through the movement.  You can what that looks in this short video.

For a great drill on how to do a hip hinge, definitely watch this short video I recently posted.

MISTAKE #2

Not using the power of your gluteus maximus.

The gluteus maximus is the largest, most powerful muscle in your body.  Use it, especially during the kettlebell swing which is made effective by using the power of your glutes.

The swing is highly effectively when exploding through the movement with a powerful hip drive.

Most people have to “re-learn” how to use their hips again when learning how to swing.

And, many people have what’s called “gluteal amnesia,” meaning they have forgotten how to use their glutes.

It’s takes good coaching, practice, and some feedback to learn how to use the glutes again.

The Fix:

Every time you swing through and finish the hip drive, make sure your glutes are squeezed tightly!

This is going to sound funny, but imagine you have a coin pinched between your cheeks (glutes).

Well, “pinch the coin” every time you swing through.  As you complete your forward swing, your glutes should be “rock hard” and tight.

Consciously remind yourself to “pinch a coin” every time you swing the bell until it becomes automatic.

This is a critical component of an effective, powerful kettlebell swing.

MISTAKE #3

Using the deltoids to elevate the kettlebell.

In the Russian kettlebell swing, the kettlebell doesn’t go overhead.  If you want to take the kettlebell overhead, do the kettlebell snatch instead.

While there are different variations of the swing, the one that I have found to be most effective is the Russian swing.

And, in the Russsian swing, the kettlebell is propelled forward by the explosive hip drive and power breathing (more on that later).

The arms are simply “along for the ride” here.

The deltoids aren’t elevating the kettlebell, however, the rotator cuff muscles (deep shoulder muscles) are firing the entire time of the swing to ‘hold” the ball in the socket (the humoral head in the glenoid).

I always tell people not to activate the deltoids when swinging through, just let the kettlebell “float” up when coming forward by way of the explosive hip drive.

You don’t need to activate the deltoids in the Russian swing.  Again, this is the most effective technique, in my opinion.

The Fix:

Just let the kettlebell “float” forward by the powerful hip drive and gluteus maximus activation.  Don’t use the shoulders to elevate the kettlebell.

It make take some practice and everyone learns differently, but remember, you don’t need to use the shoulders and “actively” raise the kettlebell in the swing.

There are other kettlebelll exercises to better address the deltoids and other shoulder muscles.

MISTAKE #4

Moving too slowly through the movement.

One of the mistakes I made when learning how to to the kettlebell swing was that I not not swinging explosively through the movement.

Again, it goes back to mistake #2 and not using your powerful hip extensors, primarily your gluteus maximus.

As you learn how to use these hip muscles, the swing will be a faster, smoother, and a much more powerful exercise for you.

It’s not a slow, controlled movement, but a quick, efficient, well executed hip hinge with explosive hip drive.

The Fix:

When you’ve corrected the other things above, this mistake should take care of itself.

One thing to remember though.  Faster does not mean sloppy by any means.  No matter what it has to be a safe and very efficient movement.

It is a faster type of movement (a”ballistic” to be precise), but it’s not at all unsafe when performed properly.

MISTAKE #5

Not breathing properly.

This is actually quite a big topic.  As a matter of fact, I’m putting together a video to show you this one.

Sometimes breathing is not emphasized enough, but it really makes a huge difference.   It’s not just a regular breathing pattern, but a systematic and patterned breathing approach.

Proper breathing is absolutely critical to performing this exercise correctly.

Power breathing or biomechanical match breathing (as it’s appropriately called) provides you more power, efficiency, and safety to maximize the benefits of the exercise.

As you could imagine, proper breathing will be key during the swing.  This is very important for safety and for spinal stability during the movement.

There’s a compression and stabilization of your midsection that should occur as you swing the bell through, which should feel natural and powerful.

As a matter of fact, it is this that makes the kettlebell swing one of the very best exercises for back “health” and injury prevention.

It’s a forceful exhalation with coming forward, that is released in controlled manner.

Power breathing is powerful.

The Fix:

Practice diaphragmatic breathing by inhaling through your nose and exhaling through your mouth.

You want to make sure that you can see or feel your stomach move in and out and expand with the inhalation.  You shouldn’t see your chest rise.

The stomach movement in and out is your diaphragm functioning properly and breathing appropriately as opposed to using accessory muscles in your chest and rib cage.

Now, when you have this down, practice the kettlebell swing the same way.  Breath in through your nose as your hiking the kettlebell back and exhale out in a controlled, forceful breath as you swing the ketttlebell forward.

Practicing proper breathing technique will pay off big time in your performance and efficiency with this exercise, guaranteed.

More on proper breathing will be coming, as this is a big topic.

In summary, there are some common mistakes with the kettlebell swing.

The good thing is all of them can easily be avoided and corrected with proper instruction, practice, and some form of feedback.

If you’re training by yourself, then I recommend filming yourself and then watching your swing.

You will learn a lot just by seeing yourself.  This is very effective for cleaning up bad habits.

Let’s review some of the most common mistakes which are:

1. Doing a squat instead of a hip hinge.
2. Not using the hips with explosive hip drive.
3. Using the deltoids to elevate the kettlebell (*in the Russian style swing)
4. Moving too slow through the movement.
5. Not breathing properly.

Understanding these critical mistakes will pay off in maximizing your performance and getting a better result.

I know the swing may seem easy, but there’s actually a lot more to it, especially if you want outstanding results.

These are some of the most common mistakes, but there can be other things going on, as well.

My advice is to practice, practice, practice…that’s exactly what  I tell myself all the time.

Practice makes a big difference.  Seek mastery in the movement, but don’t expect perfection.

No matter if you’re just beginning or at an advanced level, practice will always make a big difference and we can all continue to improve our technique.

Hope this was helpful in cleaning up your skills.

In this episode of the Podcast, you’ll learn about a very different way to train and “bullet proof” your body by returning to fundamental movements.

You may be VERY surprised what these movements are and how they can elevate your training and performance.

In this interview, I got to speak to the author of the book “Becoming Bulletproof,” Tim Anderson.

Tim is an RKC kettlebell instructor, Functional Movement Specialist, personal trainer, book author, and just a great guy.

This is a ground breaking training concept, not to be missed.

To subscribe to the show or drop a comment in iTunes, click here.

SHOW NOTES:

To find find out more about Tim, visit Tim-Anderson.net.  And, to get his book Becoming Bulletproof, click here.

Also, I mentioned a great workshop on the podcast that is coming to the South Florida area soon.  I am not associated with this workshop in any way, just simply passing along a great learning opportunity, if it’s right for you.  To find out all the details of the workshop, click here.

Thanks for listening to this episode and hope you found the information valuable and applicable to your own training.

If you liked this, please do me a favor and share the episode with others!

Thanks and see you next time…

Paleo nutrition continues to gain momentum in the health and fitness circles around the world.

But, does it really work or is it just another diet fad?

For your background, the Paleo diet is eating like our Paleolithic ancestors ate.

In the simplest terms it’s eating lean meats, fresh fruits and vegetables, and healthy fats.  And, yes it is a “low-er carb” diet.

Refined, processed carbs and sugars are eliminated.

Think “whole, natural” foods with the elimination of processed foods and carbohydrates.

Is it just another “low carb” diet?

I don’t think so and I’ll tell you why.

The key concept with this type of eating is centered around controlling insulin response with food intake.

In this article, I’ll only scratch the surface on the role of the most powerful hormone in your body: insulin.

When you eat food, you have an insulin response.  Insulin is a powerful storage hormone.  It’s job is to rapidly clear glucose from the blood stream when food (carbohydrate) is ingested and store it either as glycogen (in muscles or the liver) or as fat.

Insulin is anabolic (whether fat or muscle).

When insulin levels are low, fat burning is high and vice versa.

If glycogen levels are full (as they normally are), the excess glycogen is coverted to fat and it is stored away (and  accumulated).

It is, however, beneficial to elevate insulin levels at certain times (i.e. around training) and extremely hazardous at other times.

The usual problem with the Standard American Diet is that insulin is chronically elevated.  It is elevated at the wrong times and much, much too often.

Your body can only hold so much glycogen (around 500 grams or so), so if you are already holding that amount, the rest is stored as fat.  Your body has a limited capacity to store glycogen, but an unlimited ability to store fat.  This is very important to remember.

This is why so many people in today’s world are overweight or obese.

I even heard a crazy stat the other day that 80% of Americans over the age of 25 are overweight.  80%!!!  That’s insanity man.

So, in simple terms, it really is all about controlling insulin for weight maintenance and for peak health.  A high carbohydrate diet is really not the best choice for most people, including athletes (oh man, here comes controversy).

The majority of people OVER-CONSUME the wrong type of carbohydrates, plain and simple.  This is what makes Paleo so effective and beneficial.

Remember, you only have 3 choices when you eat.  Protein, carbs, or fat.  That’s it.

Burn this in your brain: fat doesn’t make you fat.

There are healthy fats and “unhealthy” fats.  Obviously, you want to consume the healthy fats (like nuts, seeds, and oils) and avoid the unhealthy fats (trans fats and high amounts of polyunsaturated fats).

You don’t need to be a biochemist to understand that eating whole, natural, unprocessed foods is the key to effective weight management, peak health, and peak performance.

Carbohydrates are sugars which are converted to energy or stored as fat.

Again, for most people, good nutrition is about managing insulin response (preventing insulin resistance and maximizing insulin sensitivity).

The claims of the Paleo diet are that it promotes optimal health, weight loss, fat loss, and provides abundant energy and improves performance, among other benefits.

Check this out, you can actually train your body to selectively burn body fat by shifting your body’s metabolism through proper eating.  This is the key and what makes Paleo so beneficial for radical body composition changes.

Is there scientific evidence of this?  How about 2 million years of history and evolution to support the claims.

The Paleo diet has a long, extensive history, strong basic physiology, an overwhelming body of evidence, and countless case studies showing the results.

What do I know about it?

I’ve done it for the last couple of years now and have never enjoyed this level of health, energy, strength, and physical fitness in my life, despite nearly 3 decades of exercise training and what I thought was “healthy” eating.

Yes, it works.

After reading numberous books on the subject such as The Primal Blueprint, The Paleo Diet, The Paleo Diet for Athletes, The Paleo Solution, and It Starts With Food, I have found the body of evidence to be overwhelming and extremely convincing.

So, can we really trust the Paleo diet?

Yes. Absolutely we can!

However, there may be some tweaks to it depending on your training goals, physical state, and level of health.

For most people, a straight forward Paleo nutrition approach will work out extremely well.

I would say that if you train at a very high level, then you may need to implement other nutritional strategies, as well.

For example, in the book “The Paleo Diet for Athletes” Dr. Cordain writes about optimizing carbohydrates around training to maximize performance and promote recovery.  Again, we’re not “over-consuming” here, we are using carbs around our training programs.  And, the level and type of training are the variables.

This is absolutely something I also do personally.  It’s called “Nutrient Timing” and it’s another proven strategy in performance nutrition.  Again, this strategy will totally depend on where you are and what your goals are (much more about nutrient timing will be coming soon, as well).

For muscle building and peak performance training, your body will need carbohydrates (especially doing the type of training I do as with explosive kettlebell and barbell lifts). This is where nutrient timing comes into play.

The stored glycogen will fuel your workouts with resistance exercise for optimal muscle building.

The strategic use of carbohydrates around your training is very powerful, indeed.

Paleo nutrition combined with the strategy of nutrient timing has been highly effective for me in terms of training performance and body composition improvement.

Paleo will work for most people, without a doubt.  But keep in mind your current state, your training goals, and recognize that if you are training hard (which I hope you are), you may also benefit by implementing nutrient timing principles into your training program.

Believe the hype on the Paleo Diet approach.

It’s insanely effective, the evidence is overwhelming, and it’s here to stay.

For more specific information on this, grab the FREE “Stealth Fat Loss Report” now and I’ll see you on the inside.

Thanks for reading and much more on this topic to come.

What are your top fitness goals?

No matter what your answer is, I can tell you how you can accomplish all of them through the benefits of kettlebell training (and proper nutrition, of course).

Yes, that’s right, the simplicity and power of a kettlebell.

Understand I’m NOT saying this is all you should do, but it can be the foundation of your training program or additive to what you are already doing.  Kettlebells also provide complete total body results in less time with less hassle.

Again, less time and less hassle.  Just saying.

If you’re just getting started or want to take your training to the next level, here’s the ultimate list of kettlebell training rules to help you get better results and always keep improving towards your goals.

RULE #1:

TRAIN SAFE (GET PROPER INSTRUCTION).

Safe training is the 1st rule of kettlebell training.  This is true whether with a kettlebell or any other training method.  If you don’t train safe, nothing else matters.  Train smart.  Train safe. Otherwise, there is no training.

This rule can’t be stressed enough, especially for beginners.  The short story is the kettlebells is a very different type of training method that requires proper instruction to maximize the benefits.  My advice is to ONLY get instructions from someone that is properly trained themselves.  If they haven’t had the training (i.e. not certified through a credible certification program), they are not qualified to teach you, period.

Put very simply, do your due diligence and find out what kind of training your instructor has had.  The easiest way to do this is to make sure they have the letters RKC (Russian Kettlebell Certified) after their name.  RKC is the gold standard in kettlebell certification programs.  There are other programs, as well, so please make sure you do some research to find out what your instructor is qualified to teach and what type of training (certification) they have had.  It’s worth the extra effort on your part to make sure you learn safely and effectively.

After seeing a recent video online, I was forced to add more context to this rule.  I already mentioned about getting a good instructor, but when researching things online, I would advise you to use some caution with some of the YouTube videos out there.  I’ve seen way too many videos of people teaching kettleblells that haven’t a clue about what it is they are doing.  Sorry, but this is true.  There are some excellent videos out there and some very unacceptable videos out, as well.

In today’s fitness climate, just because someone is a “fitness guru” or “celebrity trainer,” does that mean they know what they are doing with a kettlebell?  How about if they have a YouTube video teaching a kettlebell exercise?  It doesn’t matter who they are, if they haven’t been trained themselves, they simply don’t know how to use the tool properly.  That’s the politically correct way of explaining this.  Excuse the bluntness here.

RULE #2:

ASK YOURSELF WHAT YOU’RE TRAINING FOR.

Be clear on what it is you want.  Strength, fat loss, weight loss, more muscle, more energy and self confidence.  Whatever it is, know the exact outcome you want and make sure your training matches the goals.  Having a strong reason why means that you’ll be more committed to getting what you want.  If there is a strong reason why, the how becomes the easy part.  Understand your why.

Train for something.  Training for a certification like the HKC or RKC can really deepen your learning and enhance your kettlebell skills.  An RKC certification weekend may even change your life.  Having something to train for will take your training to an entirely new level of performance and conditioning.

RULE #3:

FOCUS ON FUNDAMENTALS.

Work on getting really good at the fundamentals before you get ‘fancy.’  Get good at the fundamentals and you’ll get some amazing results and maximize the safety of your training.  Once you have your basic kettlebell exercises down (kettlebell swing, squat, turkish get up) then progress on up the ladder.  It’s all about the fundamentals.  The 80/20 rule says that 80% of your results comes from 20% of what you do.  S0, focus your training on the 20%.

And remember, kettlebell training is a movement based training, which is one of the key ways this is so different from other training methods.  So, expect a learning curve to better “program’ how your body moves.  This is true for the beginner through the advanced.

RULE #4:

TRAIN HARDER THAN ANYONE ELSE AND EXPECT GREAT RESULTS.

If apply rules 1 through 3, then rule #4 applies.  With the proper instruction comes potentially amazing benefits.  Prepare yourself for rapid results in many different and unexpected ways.  If you’re not getting great results, you’re doing something wrong (see above).  Train hard, train smart, train consistently.  Get results.

RULE #5:

IMPLEMENT GOOD NUTRITION.

Training doesn’t mean “jack squat” (ala Matt Foley) if you don’t eat well.  This should be obvious, but it’s always worth reinforcing.  It’s certainly not all about the training.  If you want the best results and want to optimize your health and performance, always practice good nutrition.  Learn all you can about how food interacts with your body.  Educate yourself and always improve how you eat.  Make sure how you eat matches the goals you want.  Remember that your body composition is 80% the result of the food you put in your body.

RULE#6:

ALWAYS…ALWAYS BE A STUDENT.

The best instructors in the world are still always learning.  They realize there is always more to learn to improve their own skills. No matter how long you’ve been at it or how good you get, you will always be a student.  Kettlebell training is very humbling and there’s is always something new to learn.  Never forget that.

RULE #7:

STAY HUMBLE.

You will get strong.  You may get “shockingly” strong and powerful.  Stay humble along the journey.  Kettlebells mean strength, but don’t act like a jackass and become too big for you own ego.  Your confidence and strength will grow, but stay humble.

RULE #8:

HAVE FUN, BUT BE MENTALLY TOUGH.

Another obvious rule.  Your training should be fun to do.  If it’s not, you probably won’t do it.  Kettlebell training is actually fun to do because of the variety, challenge, and power it gives you.  This type of training changes your body’s physiology, there’s no way you can’t not enjoy it.  There’s a twisted saying about it that goes like this, “enjoy the pain.”  Be mentally tough to endure some punishing workout sessions, if you’re applying all the other rules.

And, don’t ever fear being bored with kettlebell training.  There’s just too many programming options, even with the fundamentals.

RULE #9:

INTEGRATE.

As I’ve stated, there are other great ways to train besides kettlebells.  Bodyweight training and barbell lifts are awesome compliments to kettlebells.  Kettlebells are a great foundation to a training program, but that doesn’t mean you don’t do other things.  I would, however, suggest keeping things simple and focusing on the fundamentals (as previously mentioned).  I can’t emphasize this enough.

RULE #10:

PRACTICE CONSTANTLY.

Always practice and improve your technique, no matter how good you “think” you are.  Practice to get better.  Any top kettlebell instructor will tell you they are always working to improve their fundamentals.  I’ve been swinging a kettlebell for the last few years and I’m still working on improving my kettlebell swing.  Practice the skill of “performing” the exercise.  You can always get better and improve your movement efficiency for even better results.

Kettlebells is about movement.  Better, stronger movement.  Practice makes improvement.  If you think your technique is perfect, go back and review Rule #6.

“Perfection is not attainable. But if we can chase perfection, we can catch excellence.” ~Vince Lombardi

RULE #11:

GIVE BACK.

When you discover kettlebells and get good with them, give back by sharing your passion, enlightening others, and teaching what you know.  Teaching others also makes you better, keeps you sharp, and always gets you thinking and learning.  Recognize that so many people have yet to discover the real power of kettlebells.  Help to educate others as so many are searching for the solution to their health and fitness challenges. Help spread the word and give back to what kettlebells have given to you.

These are my essential 11 rules of kettlebell training.

Review these rules and apply them to maximize your own training.

If you’ve used kettlebells effectively then you already know about the strength gains, fat loss, lean muscle building and other benefits I’m talking about.

And finally, if you haven’t grabbed the FREE “Stealth Fat Loss Report” with over 30 pages of content, make sure to enter your email in above to get that and some other good stuff right now.   See you on the inside!

First, congratulations for reading this article.  Why do I say that?

Because if you’re reading this, then I know you not only understand the importance of building lean muscle, but you are seriously interested in doing so.

It amazes me how many people don’t truly understand the importance of “muscle building” so I congratulate you for being a step ahead.

If you want a refresher on why building muscle is so important for all of us, go back and read this muscle building series.

You probably also know that kettlebell training is fantastic with many fitness and performance benefits, however, the big question is can you really build muscular hypertrophy with kettlebell training?

The answer is simple.  Absolutely yes.

The basic premise is that you build muscle through the benefits of resistance training.

Add a load and stress the muscles and you build muscle.  But, obviously, there’s a little more to it than that.

Since kettlebell training is a unique, proven form of resistance training, you can definitely pack on muscle using a kettlebell, but  even better is a pair of kettlebells.

Your results will depend on your training protocol and other variables (rest, nutrition, etc.).

Let’s take a quick look at some of the key training methods with kettlebell muscle building and then I’ll share with you a simple, effective program you can use, depending on your skill level.

To gain muscle or “hypertrophy,” it’s widely established that you need to train with heavy weights.

Don’t fear “bulking up” if this is not your goal.

It’s VERY hard to “bulk up” or really pack on muscle mass because not only do you have to train a certain way, but you’ve got to eat a ton of food.

I say this because I see people all the time that are afraid of putting too much muscle on, but the reality is, it’s VERY hard to do.

Let’s talk about reps.  It’s established that higher reps, reps in the range of 8-12 are thought to be optimal for muscular hypertrophy.

But, this is not set in stone (as you’ll soon discover) and many had have results with other rep counts (higher and lower than this).

Now kettlebell training has a long list of benefits, but one of the major advantages is that the exercises are all multi-joint, compound lifts.

This is important to stimulate powerful hormones, such as growth hormone and testosterone (and other hormones), that are critical for lean muscle building.

A short, explosive kettlebell workout can stimulate many powerful hormones in your body to optimize body composition (shed fat) and enhance muscular hypertrophy.

Let’s take a look at 4 different methods to build muscular hypertrophy with kettlebell training.

1.  The Double Kettlebell Complex.

The double kettlebell complex the first example of an extremely effective method to build muscle.

A kettlebell complex is a series of 2 or more exercises that are done sequencially without rest.

For example, you would perform a kettlebell clean for 10 reps, then immediately perform kettlebell military presses for 10 reps without rest between exercises.  That’s a kettebell complex.

Kettlebell complexes are certainly not the only way to build muscle with kettlebells.

And, if you have just a single kettlebell, you can definitely pack on muscle by following this or other hypertrophy training protocols.

For a great 6 to 12 week training program with double kettlebells, get the great book “Kettlebell Muscle” by Geoff Neupert.

It’s a proven program that’s very simple, but very challenging and effective.

2.  The Kettlebell Rep Ladder.

Another method for hypertrophy (and strength) would be using kettlebell rep ladders.  This is a great way to challenge yourself and improve strength and mass.

Here’s how a kettlebell ladder works.

Let’s say you are doing kettlebell military press.

You would press the kettlebell 1 rep each side, then press 2 reps each side, then 3 reps, then 4, then 5.  So, that’s 1 on the right, 1 the left, 2 right, 2 left, working on up to 5, you get the point here.

No rest as you’re working up the ladder in reps.

This is very challenging and you’re doing quite a bit of volume here, especially if you are doing multiple ladders.

If you do one ladder as above, then that’s 15 reps per side for each ladder.

Don’t use a light weight either, which kind of deftest the purpose.

Use a challenging weight that you can “comfortably” press 5 times and see how demanding this workout really is.

For more information and protocols with kettlebell rep ladders, I recommend the great book, “Enter the Kettlebell” by Pavel Tsatsouline.

3.  Kettlebell Ladder Complexes.

Want another method that’s even harder?  How about ladder complexes?

Take the double kettlebell complex (or single kettlebell if you prefer) and integrate that with rep ladders.

It would look like this.

You do a clean and front squat as your complex (or clean and press or other kettlebell complex movement).

Now, you do this in a ladder sequence.  You do one rep of a kettlebell clean and front squat, then 2 reps, then 3 reps, etc.  Work up to 5 reps.

If this is easy, your weight is too light with your kettlebells.

This is another challenging method, but very effective.

4.  German Volume Training.

A final method to maximize hypertrophy with kettebells is the old german volume training approach.

This is basically performing 10 sets of 10 reps.

If you think this is easy, guess again.

This is insanely brutal.

Pick one very good total body exercise with kettlebells and do 10 sets of 10 and see how you hold up.

It will take you from average to elite, if you can complete.

Seriously, do 10 sets of 10 of kettlebell front squats and see how your stamina and strength holds up.

Or you could take clean and press and do the same.

How about kettlebell long cycle clean and jerks?

This is definitely no easy task.  Ultra simple, but NOT easy.

A very effective program for muscle building, strengthening, and total body conditioning, without question.

Here’s a specific example of a 4 day hypertrophy program using double kettlebell complexes (as described above).

Remember, each is exercise performed sequentially without rest.  Rest only when you complete the complex.

Workout A (Day 1 and 4)

• A1: Double Kettlebell Swings x 10
• A2: Double Kettlebell Cleans x 5
• A3: Kettlebell Military Presses x 5
• A4: Double Kettlebell Push Press x 5

Workout B (Day 2 and 5)

• B1: Double Kettlebell Front Squats x 5
• B2: Double Kettlebell Snatches x 5
• B3: Double Kettlebell Front Squats x 5
• B4: Double Kettlebell Swings x 5

Perform a minimum of 3 rounds and up to 6, resting 1-2 minutes between complexes.

Can you build muscle mass with kettlebells?

These methods answer that question.

So, now it’s up to you.

Pick any one of these methods and incorporate it into your program for 3-4 weeks.

Then, discover the improved muscle building benefits of these methods.

Of course, there are many other variables that can play into this (as mentioned above).

But, these methods work.

Remember, you don’t need to make exercise complicated.

You need to train hard, train smart, and train safe with proven, time tested methods to provide the results you want.

All kettlebell programs will help you to build muscle, but these methods are more focused on building muscular hypertrophy.

You want the hard, fit, athletic looking body?

Then take action and start packing on some muscle right now.

In this episode, I was privileged to interview Dallas and Melissa Hartwig, founders of Whole9Life.com.

The are also the authors of an amazing new book called, “It Starts With Food.”

This is an interview you will not want to miss, believe me.  They provide great, practical, actionable information in the area of Paleo Nutrition.

You will not only learn a lot about optimizing health and nutrition, but you will learn about some great resources to take action on immediately after listening to this interview.

This is definitely a great session with lots of great content.

Don’t forget to subscribe to the podcast by clicking here.

SHOW NOTES:

To get the complete PDF transcript of this interview, click here to download.

Check out Dallas and Melissa Hartwig at Whole9LIfe.com and be sure to download the free PDF of the Whole30 Program.

And, of course, get the great book, It Starts With Food.  It’s fantastic!

See my previous review here.

Please do me a favor and share this interview!  Click one of the buttons above or below to help spread the word.

Thanks!

Here’s my list of the top 21 kettlebell exericises for absolute beginner’s through advanced progressions. 

Depending on where you are with your training and who you’ve learned from, there may be some surprises in this list.

These are the “real deal” kettlebell exercises, not the exercises you would see in some cheesy infomercial showing you kettlebell exercises that are simply some form of an exercise you could just as easily do with a dumbbell.

I’m so sorry, but that’s not even close to what kettlebell training really is.  

Please understand that.

This list represents the “authentic” kettlebell exercises that are the most powerful, most effective total body exercises you can do with a kettlebell, period.

These are the most raw, brutally effective kettlebell exercises you can do, based on numerous workshops and my own countless hours of training to date.

If you want results, print this list out and use as your template for progressions, but realize you actually don’t need to learn everything on this list to get great results.

The list is the big picture.

You could spend years working to improve your skills and training with these exercises. And, that’s a guarantee.

I’ll also tell you that if you master the fundamental exercises (the big 7), you can definitely get outstanding results, whether that’s to transform your body or take your training and performance to new levels.

If you’re a beginner and you want to immediately start shedding body fat, building lean muscle, and improving your physical power, then start with the 1st 4 exercises (the deadlift, the swing, the goblet squat, and the turkish get up).

For comprehensive training on the those fundamental exercises, check out Kettlebells For Beginners.

When you have the fundamentals down safely, then progress along into the 2 next levels (progressions or double kettlebell work), depending on what your goals are and how much you want to challenge yourself.

Here’s my top 21 kettlebell exercises list:

THE BIG 7 (The Fundamentals)

1. Kettlebell Deadlift: (beginner)  The 1st movement to really learn how to build the pattern of the swing. Teaches you good, strong movement and safe biomechanics.  The essential 1st step in kettlebell training.
2. Kettlebell Swing: (beginner) The most powerful kettelbell exercise on the planet for total body power, fat loss, cardiovascular conditioning, and many other benfits.  This is the foundation of all the the ballistic kettlebell exericses for explosive body power and results.  If I could only do one exercise for the rest of my life, this is probably it. The the kettlebell swing is one of the highest value exercises there is, when learned properly.  Want results?  Then learn how to do this one the right way and get almost instantaneous benefits.  Please, don’t believe me, just try it and see for yourself.
3. Kettlebell Goblet Squat: (beginner) Squatting is a fundamental movement pattern.  This exercise is also not just a leg exericise, it’s another total body strengthening and conditioning exercise that offers great results.  It’s a prerequisite for other kettlebell progressions.
4. Turksish Get Up: (beginner)  Yes, I believe this is a beginner exercise because when learning this dynamic movement, you begin with no weight.  This exercise is a slow, deliberate movement that has been around for centuries.  If there is an exercise to “bullet proof” your body, this is it.  Too many benefits to name, but it builds stronger, leaner, and better moving bodies.  An amazing exercise.
5. Kettlebell One Arm Press:  (beginner/intermediate).  Once you have the other exercise fundamentals and demonstrate good shoulder mobility and stability, the kettlebell press is anothe exceptional total body exercise.  It’s not just a shoulder exercise, you use your entire body for maximum pressing power and strength.  And, I much prefer a kettlebell compared to a dumbbell.  It’s actuallly more comfortable in my hand and you feel like you have more power to press.  There is something to the ‘magic’ of the kettlebell, you’ve got to experience it for yourself.
6. Kettlebell Clean: (intermediate) A great, explosive exercise for total body strength and conditioning.  The clean takes a bit of time to learn, but once you have it down, it’s fantastic.  You become more powerful with this exercise and if offer many other additional benefits.
7. Kettlebell Snatch: (intermediate)  Outstanding, punishing, rewarding.  One of the best kettlebell exerices without queston. The kettlebell snatch is superior to most exercises and is on the upper tier with cardiovascular conditioning, as it will leave you gasping for air after a series of reps.  Another big value exercise that can transform you from averege to elite.

THE NEXT LEVEL (Progressions After The Big 7)

1. Kettlebell Push Press: (intermediate)  The push press is a great exercise for pressing heavier weights and it teaches you more about movement.  Helps you learn more about how your body moves and offers new challenges in kettlebell training. Offers a few variations and adds to your pressing power.
2. Kettlebell Jerks: (advanced)  I’ve personally discovered how ‘tricky’ this exercise can be.  While it’s a little tricky to learn, it’s a phenomenal exericise.  Teaches you how to move better and handle heavier weights.  Also has a unique blend of strengthening and conditioning benefits.  Great for athletes and those that want more new physical challenges.
3. Kettlebell Windmill: (intermediate) A great flexibility and movement based exercise.  Stengthens your “core” and improves hip mobility, stability, and strength.  A skilled movement that offers great upside.  Not as physically demanding, but a great skilled movement that offers unique benefits.
4. Kettlebell Bent Press: (intermediate):  Up until recently, I had viewed this as advanced exercise, however, I was enlightened to the many benefits and earlier initition of this exercise.  Provides oustanding hip strength and mobility and really teaches you how to move better and move stronger under a load.  The key here is to go throught a series of drills and progressions to “build” this exercise.  Definitely, something that requires the proper instruction to get this right for maximum benefit, but a very high value exercise that is often misunderstood.  Again, proper instruction is absolutely essential.
5. Kettlebell Bottoms Up Press: (intermediate/advanced) The kettlebell bottoms up press in another exericse that offers many hidden benefits.  It’s much more than simply inverting the kettlebell and pressing with it.  While if builds excpetional grip and forearm strength, it also works your entire body, especially your core in new and weird ways.  It requires an incredible amount of stability to press the kettlebell, while holding it in a ‘bottoms up’ position.  This is a real “stealth” exercise.
6. Kettlebell Renegade Rows: (intermediate) The renegade row is a phenomenal exercise for core strength.  As you’re performing the row exerise, your contralateral shoulder has to stabilize and your core has to have exceptional stability to ‘brace’ yourself while you perform the row.  In my experience, it’s not for beginners unless core stability is sufficient.  It’s an exercise that appears very easy and simple, but has high physical demands and undervalued benefits.

DOUBLE KETTLEBELLS (A New Level of Kettlebell Training)

1. Double Kettlebell Swings: (intermediate/advanced)  The double kettlebell swing is obviously double the load.  Biomechanically, it’s slightly different with a wider stance and  you are holding 2 bells instead of 1, but it’s the exact same swing pattern, with heavier load.  Builds more power, more cardiovascular endurance, and more total body strength.  It’s one of my favorites.
2. Double Kettlebell Presses: (intermediate/advanced) The double kettlebell press is exceptional for building upper body strength and strong, powerful shoulders.  As with the single kettlebell press, I much prefer kettlebells to dumbbells for pressing.  There is something to the shape of the offset handle that make pressing more fun and more powerful with a set of kettlebells.  Absolutely, one of my favorite exercises to make you feel superhuman by pressing a set of heavy bells overhead.
3. Double Kettlebell Cleans: (intermediate/advanced) Double kettlebell cleans are total body power. Do a set of double cleans and you feel powerful almost instantly! As with all other kettlebell exercises, learning the proper technique is key, but you feel amazing and it’s a great way to build explosive power.  A fantastic exercise to enhance total body strengthening and conditioning.
4. Double Kettlebell Front Squats:  (intermediate)  One of the best abdominal exercises you can do.  Yes, you heard that right, a great abdominal exercise, in addition to working your legs, biceps, anterior deltoids, spinal erectors, and just about everything else.  This exercise is incredible with 2 kettlebells because of the load you have on the front of your body.  As with all of the double kettlebell exercises, it’s physically demanding and I would even say it’s a “punishing” exercise. This one is special and has hidden benefits that must be experienced.
5. Double Kettlebell Snatches: (advanced) The double kettlebell snatch is a sure-fire way to “smoke” yourself with one exercise.  The best way to describe this is physically taxing.  As if the single kettlebell snatch wasn’t physically demanding enough, double bells take this exercise to another level.  Requires much more work and expends energy to a much faster degree.  Very effective for total body strength and cardiovascular enhancement, but definitely an advanced exercise progression.
6. Double Kettlebell Clean and Press: (intermediate/advanced) Now is when I’ll address combining some of the most effective exercises into one.  Technically, these are ‘complexes’ since they are 2 exercises done together without rest.  The kettlebell clean and press is flat out awesome.  It takes a lot of energy expenditure here, as well.  It’s another powerful exercise that has numerous benefits and a few reps (5-10 range) and your body is toast.
7. Double Kettlebell Clean and Front Squat: (intermediate/advanced) This one is totally exhausting, yet so effective.  Demands significant physical work, but you feel amazing after a set.  The double kettlebell front squat is a simply brutal total body exercise, as I mentioned, but now you’re adding cleans on top of that.  It’s punishing, but a quick way to train your entire body delivering great results.  A very, very demanding exercise.
8. Double Kettlebell Long Cycle Clean and Jerks: (advanced) One of my favorites because it’s so exhausting and works everything in your body.  Sometimes, this exercise is my entire workout program because it’s so demanding. The “long cycle” is simply taking the bells through the entire cycle of a clean and jerk and repeating. That entire movement, is indeed, a long cycle.  About 5 reps of that is about all I can handle with a set of double kettlebells.  Because this is so effective, I’ve grown to like it a lot. Again, so many benefits for total body strengthening and conditioning and this exercise dramatically enhances your physical power.  For athletes, it’s fantastic. And, for those who are ready for this, it’s an exceptional exercise to challenge yourself with, providing you get the proper instruction to learn how to do safely and effectively.

Well, there’s my list of the top 21 kettlebell exercises.

This list would be enough to keep you busy and getting results for years.

Like I said earlier, the big 7 is really all you need and many people may not even need all 7 of those.  The swing, the squat, and the get up is where it all starts, then build from there.

In today’s climate, so many think we need to do all this “stuff.”

For your absolute best results, get good at the fundamentals first.

Then get ‘fancy’ later if you want more options.

Once you have the big 7 down, then feel free to dive into either the next progressions, the double kettlebell work, or a combination.

But, whatever you do, get the proper instruction to advance safely and be clear on what your training goals are.

Start with the fundamentals and go from there, that’s the best advice I can give you…

Have questions?  Then let me know.

Thanks for reading and please hit the box above and share this with others!

In this episode of the StealthBody Podcast, I interviewed Mike T. Nelson discussing the importance of Metabolic Flexibility for Fat Loss.

You’ll learn all about Metabolic flexibility, nutrient timing, pre/post workout nutriton, and many other nutrition topics related to fat loss and performance.

If  you haven’t heard of Mike, he’s an an ‘underground’ fitness expert finishing up his PhD in exercise physiology and he’s one smart guy.

He’s written for many top fitness websites and scientific publications.  He’s was featured in the book “Dietary Protein and Resistance Exercise.”  He’s also a Certified Strength and Conditioning Specialist, Z-Health Master Trainer, former RKC, and member of the ACSM, ISSN, and ASN.  He’s got a lot of knowledge and experience that get his clients results.

Here’s some of what you’ll learn in this episode:

• What exactly is Metabolic Flexibility & why it’s important for Fat Loss?
• How to optimize pre and post workout nutrition.
• The truth about pre-workout supplements.
• Does creatine timing matter?
• What type of training is best for Metabolic Flexibility.

To subscribe to the show, click here.

To learn more about Metabolic Flexibility for Fat Loss, check out MikeTNelson.com and his 6 Part Video Training.

If you have questions about these topics or questions for future episodes, email me now at scott@stealthbody.com.

For insider tips, important updates, and much more, enter your email in the box above and join the StealthBody community right now.

See you on the inside!

A new study in the Journal of Strength & Conditioning Research (Vol, 26, No.8, August 2012, p. 2228-2233) demonstrated more benefits of kettlebell training, specifically, the kettlebell swing.

It’s really exciting to see more data showing the benefits of kettlebells.  But, to be very honest, all this does is simply confirm what I already know.

Kettlebells are the real deal.  I’ve said it over and over.

The truth is, I don’t need a study to tell me that kettlebells are effective.

That’s because after 30 years of training, I’d like to believe I have enough experience, at this point, to determine what is effective and what isn’t.

All that aside, it’s still great to see the positive data!

Here’s the overview of the study.  I’ll keep it simple, but provide the specifics you should to know about.

The study’s objective was to compare the kettlebell swing vs. the jump squat power training exercise.

The goal was to evaluate the effects on maximum strength with the squat and also explosive power with the vertical jump.

There were 21 subjects in the study and they were randomly selected to one of the two groups (the kettlebell swing group or the jump squat group).

Each group trained twice per week for 6 weeks.

The training protocols for each group were as follows.  The kettlebell group (KB) performed just a 12 minute exercise session with 30 seconds of work followed by 30 seconds of rest for 12 minutes total.

The jump squat training group performed jump squat specific training twice per week for 6 weeks.

Here’s what’s interesting, the weight used in the study for a kettlebell swing was a 12 kg kettlebell (if the subject weighed 70kg or less) or a 16 kg kettlebell (if the subject weighed over 70kg).

This is interesting because it’s a light weight for a kettlebell swing.  Keep this in mind.

What were the study results?  What exactly did the study find?

The study found that the kettlebell swing was as effective for improving maximal strength and explosive strength as jump squat power training.

Both methods produced improvements in max strength and explosive strength.

You might be thinking this isn’t ‘groundbreaking’ data, but the truth is that it’s very encouraging because it shows more of the benefits of kettlebell training.

Why?  While, there were not statistical differences between the groups, the study clearly demonstrates a benefit for improving max strength and explosive strength.

And, what makes this even better is that this is done with a considerable “light” load, a 16 kg or 12 kg kettlebell, which is quite light to perform a kettlebell swing.

And, one of the methods for training (the jump squat) was specific to one of the parameters being measured (vertical jump height).

Kettlebell training produced a comparable result.  Impressive.

Another important point to note in the training method is the strict adherence to performing a proper kettlebell swing.

This was achieved by following the the guidelines as outlined by Pavel Tsatsouline in Enter the Kettlebell and subjects were supervised by a certified kettlebell instructor.

The point is proper technique is critical.

For the best results, learn the best technique.

In summary, the trial stated:

“it would appear that the kettlebell swing exercise provides a stimulus that can simultaneously improve cardiorespiratory fitness, maximum strength, and explosive strength“

Good news for kettlebells.  I love to see clinical studies demonstrating benefit.

Again, for me, it just confirmed what I already know.

I’m not sure why some of these studies use a light weight to improve max strength though.

In a previous study this year, the same weight was used to compare kettlebells vs barbells, but a 16 kg was used in the study to improve strength.

This is not a apples to apples comparison and a flaw of that particular study.

Personally, I think it’s very exciting to see more data come out about the benefits of kettlebells.

I’ve always felt that the popularity of kettlebells will continue to grow as more people discover the benefits, whether for body composition changes, total body strengthening and conditioning, or performance enhancement.

If you haven’t discovered kettlebell yet, then check out KettlebellsForBeginners.com to find out how you can get started the right way.

Kettlebells have been game changing for me.

If you learn how to use them properly, you can get better results in less time.  That’s a fact.

It will be exciting to see more studies in the future, but there is certainly strong support right now showing the benefits.

As always, if you like this, please share it!