Whether you call it conditioning, metcon, or plain old “cardio,” some type of cardiovascular training is necessary to achieve results you can’t replicate with standard weight training alone. While there ... Continue Reading
This Kettlebell Grip Cue May Change Your Training for the Better
#kettlbell has accumulated north of three million posts on Instagram. Your favorite fitspo is probably (most definitely) swinging and hoisting kettlebells overhead, and you've been officially convinced to ... Continue Reading
7 Reasons Kettlebell Sport Is the Everyman (or Everywoman) Sport
One of the reasons I love kettlebell sport is because it is truly inclusive. If you have ever watched a kettlebell sport competition, you know that it is endurance weightlifting. The kettlebells are ... Continue Reading
The Bathroom Break Kettlebell Strength Plan
I drink a lot of water and coffee. Consequently, I run to the bathroom almost every hour. It is down the hall and takes no more than a couple of minutes. I hardly notice these breaks. Despite my ... Continue Reading
The Golden Triangle: The Secret to Human Performance
Okay, it’s truthfully not a secet. It’s something that all of us strength and conditioning coaches have known about for the entirety of our careers. What do I need to do to prepare my athletes for ... Continue Reading
Why You Should Be Doing the One-Handed Hardstyle Swing
The one-handed Hardstyle swing is a great tool that builds explosive strength, powerful grip, and impressive glutes. Although the same benefits can be found in heavy two-handed swings, the one-handed ... Continue Reading
The 14 Minute Winter Workout You Can Do Anywhere
Winter is here…and just because the weather outside is frightful you can still get a great workout indoors with minimal space and equipment. I’ve put together a short but effective, full-body workout that ... Continue Reading
Kettlebell Correctives for T-Spine, Chest and Shoulder Health
As a martial artist and instructor with decades under my belt, one of the hurdles I struggled with when I started training with kettlebells was my thoracic spine mobility, or rather, my lack thereof. ... Continue Reading
Kettlebells Are Just Another Tool but Use Them Wisely
You can get caught up kettlebells to the point of distraction. Enthusiasts can become almost territorial about their use and efficacy to the point of being cultish. There are whole organizations devoted to ... Continue Reading
The Time Crunch Kettlebell Circuit
Follow along with me and two fellow RKC trainers for a kettlebell workout aimed at balance, coordination, and stability. This is a very quick circuit that will cover all your bases. It is a great option ... Continue Reading
The 21-Day Kettlebell Challenge: Day 21
Day 21 of 21 You're finally here: 100 reps. Feel free to set the time to see how long it takes you to get then 100 total reps. Also, here are some suggested rep schemes for you to ... Continue Reading
The 21-Day Kettlebell Challenge: Day 20
Day 20 of 21 We're going to look forward to seeing how you get along tomorrow. The big 100. Enjoy your rest day. Rest ... Continue Reading
The 21-Day Kettlebell Challenge: Day 19
Day 19 of 21 Give it all you got. Tomorrow you rest. Then, you go for it! 1-Arm Kettlebell Snatch or Swing: 12R 12L 10R 10L 10R 10L 8R 8L Total = 80 No matter what level you are, if you ... Continue Reading
The 21-Day Kettlebell Challenge: Day 18
Day 18 of 21 There are only 3 more days before the final challenge day and 100 reps. So, there's no easy off now. You're on the home stretch. 1-Arm Kettlebell Snatch or ... Continue Reading
The 21-Day Kettlebell Challenge: Day 17
Day 17 of 21 Rest This is where the challenge hits the home stretch so really take advantage of this day of rest. You've earned it, for one thing, but now you can really energize yourself because the ... Continue Reading
The 21-Day Kettlebell Challenge: Day 16
Day 16 of 21 1-Arm Kettlebell Snatch or Swing: 10R 10L 10R 10L 10R 10L Total = 60 Yesterday, even though it was down to 50 reps, I tried to speed things up. Even when the rep schemes change ... Continue Reading
The 21-Day Kettlebell Challenge: Day 15
Day 15 of 21 1-Arm Kettlebell Snatch or Swing: 10R 10L 10R 10L 5R 5L Total = 50 It was Mother's Day for Day 14, at least here in the US, but I wasn't going to let that stop me from staying on ... Continue Reading
The 21-Day Kettlebell Challenge: Day 14
Day 14 0f 21 You should definitely be feeling more confident in yourself and energized as you see yourself nearing the end goal of this challenge. This higher rep scheme after our rest day is getting us ... Continue Reading
The 21-Day Kettlebell Challenge: Day 13
Day 13 of 21 Rest Day Today is a good day to work on building your skills, training on technique or, taking a spa day. I decided to give myself a personal challenge to do a full set of 10 pull ... Continue Reading
The 21-Day Kettlebell Challenge: Day 12
Day 12 of 21 The one thing that continually motivates me as a coach to create these challenges is seeing the different types of people doing them and enjoying them. People at all fitness levels, all ... Continue Reading
The 21-Day Kettlebell Challenge: Day 11
Day 11 of 21 You should have enjoyed your rest day because today we are going back up in reps, again. I am also including a video instructional on partial snatches. A great way of building up your ... Continue Reading
The 21-Day Kettlebell Challenge: Day 10
Day 10 of 21 Give yourself all the self care you can during this rest day. Self care can be spending time on mobility drills, working on a strength exercise that means a lot to you, taking a power nap, a ... Continue Reading
The 21-Day Kettlebell Challenge: Day 9
Day 9 of 21 Pace yourself. We are slowly moving up in reps. Find your groove and build back up slowly. No need to rush right now. Treat each rep as if it's practice. Don't forget to share with us how ... Continue Reading
The 21-Day Kettlebell Challenge: Day 8
Day 8 of 21 The rep scheme is more like a ladder now and we've taken the total reps down. 1-Arm Kettlebell Snatch or Swing: 6R 6L 5R 5L 4R 4L 3R 3L 2R 2L Total = 40 Shopping for a ... Continue Reading
