One-Arm Swings

The one-arm swing offers greater additional muscle recruitment demanded by an asymmetrical load. Take the slack out of your shoulders by using your lats when taking hold of the kettlebell before the hike pass. The working arm should be straight and the kettlebell handle stays above the knees during the backswing. Make sure to square [...]

Keep Shoulders In Their Sockets

Don’t shrug your press! Keeping the shoulder down throughout the press will make the press stronger and safer, but it is not an easy skill to develop. Think about pushing yourself away when you are pressing a weight. Pull your shoulders into your body the way a turtle pulls in its head when you are [...]

Hack Squat

Hack Squat This is excellent for opening up the shoulders, arms and entire upper thoracic. The positioning of the arms behind the back allows the lungs to always have room to take full breaths. It is also excellent for strengthening the stomach, legs, glutes and opening up the hips. Squatting slowly, smoothly with control will [...]

Cossack Drill

Practice the Cossack drill with the emphasis on pulling the hips out of the sockets and pulling the pelvis away from the heel of the straight leg. A partner can assist you with this drill, this helps with your balance and keeps your spine lengthened. This drill is performed by a lateral lunging motion. The [...]

Silverback Deadlift

Place a kettlebell behind your heels and your stance is wide enough to let the bell pass through. Push your hips back visualizing that your spine is immobilized. Reach for the kettlebell with “long arms” without looking at it or losing the spine alignment, grip the bell, and stand up ramrod straight. Pause at the [...]

Prying

Prying Techniques: Keep a tall posture in your goblet squat and don’t let your heels come up. Wiggle slightly side to side, clockwise, and counter clockwise to make figure eights. Don’t stand up, keep sinking deeper in to the squat. Make sure it’s your rear end that is dropping and not your elbows. Your elbows [...]

Kettlebells: The King Of Cardio & Fat Burning

New ACE Study Proves Kettlebells King of Cardio, Fat Burning Scientists at University of Wisconsin are stunned by research: Kettlebell calorie burn is off the charts. Pavel Tsatsouline and Dragon Door Publications introduced kettlebells to America in 2001 with their landmark Russian Kettlebell Challenge programs. Their claims that the kettlebell delivers superior fat loss to [...]

High Five

Kettlebell training is best performed barefoot or with a flat shoe. Wrestling shoes, Converse Chuck Taylor’s, Vans, or most styles from Puma.  Fancy running shoes compromise your performance, they might even set you up for a back or knee injury. Give these a try, VIBRAM FIVE FINGERS. It’s as close to being barefoot as you [...]

Linkage vs. Leakage

“Linked” joints are “compressed” with the tension of the surrounding muscles. The increased stiffness improves the transmission of the force up the chain with minimal waste. An example is “sucking the shoulder into the socket” during punches, overhead lifts, pull-ups, ect.

Stay Tight!

*Brace (don’t suck in) your abs. *”Breathe behind the shield”, while keeping your abs braced for a punch. *Cramp your glutes. *Tense your quads and pull up your kneecaps. *Crush the kettlebell handle.

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