Anyone can swing a kettlebell

I hear it all the time. Kettlebell swings are easy. If you think that Kettlebell swings are so easy then you should....

1. Maintain the box-squat alignment during swings or when picking up or setting down the kettlebell

2. Not shrug or move the shoulders forward

3. Maintain vertical shins at the bottom of the swing

4. Keep the kettlebell above the knees at the bottom of the swing

5. Extend the knee without forward movement

6. Keep the heels down and tracking the toes at all times

7. Keep the foot turnout less than 45 degrees

8. Extend the hips and knees fully at the top of the swing. Your body should form a straight line

9. form an extension of the straight and loose arm(s) at the top of the swing

10. Use the biomechanical breathing match

11. Not overgrip the bell to avoid fatique

12. Tighten glutes and stomach at the top of the swing

13. Keep your eyes on the horizon

14. Allow the hips to drive the bell while the arms(s) guide it

15. Enjoy the float at the top of the swing




I am sure that you do all of these because anyone can swing a kettlebell ;)

"Easy Strength" 40 Day Program Review

I am finally done. I completed 40 consecutive training sessions and finished the "Easy Strength" program written by Pavel Tsatsouline and popularized by Dan John.

How it works

Pick 5 movements:

1. A large posterior chain movement - I chose the pistol to prep for RKC II
2. Upper body push - I chose the single-arm kettlebell press to prep for RKC II
3. Upper body pull - I chose pull-ups, again to prep for RKC II
4. A simple full-body explosive move - I did about 90% kettlebell snatches and 10% kettlebell swings
5. An "anterior chain" move (abdominal exercise) - I did mainly, ab-wheel roll outs, body-saws, and plank variations

Why I Did It

I am training for my RKC Level II which I’ll be attending in July. I had heard great things about the Easy Strength program and knew I needed to come up with a training program that would not only get me strong, but would also hold me accountable.

I chose these specific exercises for one main reason and one other (somewhat silly) reason.

First, I have to pass all of the strength tests at RKC II which include:

• 1/2 bodyweight single arm kettlebell press (for me 40k or 88lbs)
• Bodyweight or weighted pistol (whatever weight you choose)
  View my video about bodyweight pistols vs. weighted pistols.
• Tactical pull-up (a pull-up with a 24K kettlebell hanging from your foot (Note: You must pull to the throat and no thumbs allowed on the grip!)
• Retest the RKC snatch test (100 reps with the 24K kettlebell in under 5 minutes)

As you can see becoming an RKC II is not easy and there is some serious preparation involved.

The second reason I chose to complete this program is that I am a meathead. I will be attempting the beast tamer challenge which includes a pistol, press and pull-up with the Beast (48K or 106lbs kettlebell). It's no easy task but I figured I would set the bar high. If my goal was 2 cartwheels in a row I would be there already. :)

Simple, but not easy

This plan was simple, but not easy. Remember, simple and easy rarely fit together. It’s like lamb and tunafish (Big Daddy anyone?).

There were so many days where I wanted to hit some splits squats, dumbbell chest press, run some hill sprints or maybe just complete a chest and tri day (skooz me...I'm huge). But no, it was all press, pistol, pull-up, snatches and core all the time. I have to admit, it felt a lot like Groundhog Day but this program gets you pretty damn strong.

Sticking to the program

Sticking to it was the hardest part of this program. There were some days that I felt great and wanted to go heavy and other days I didn't want to train at all. The key was to be consistent and just do it (Nike paid me for this).

After the first week, I thought I was ready to press the 40K again...oh wait I really just wanted to try it because I am impatient. I was clearly not ready, but the 40K humbled me pretty quickly. I hated the fact that I had to wait until about 30 sessions in to start hitting my goals consistently.

Before the program I could press the 40K, but it was only on very good days (and possibly after consuming some pre-workout drinks). Now, I can even press the 40K on what I would consider a very bad day. On a good day I can press it for 4 reps on my left and right.

This is progress and here’s why: I can't rely on good days when it’s time to test at RKC II. If I have a bad day, I need to know that I will be ok and still hit my 40K press. This is like insurance to me.

The Lifts

Press

Pressing every session can get tedious whether it’s too much work, lack of sleep or just not knowing when to go heavy or when to back off. Trying to find a 2x5 rep scheme that I could do consistently was the toughest challenge for me.

I knew I needed to develop a baseline I could use as a guide for when to go heavy or when to back off. After about 2 weeks I realized that pressing the 32K for 2x5 with my left and right was a great indicator of how I felt that day, as well as a good indicator of how the previous few sessions went.

At the beginning of the journey I went too heavy too soon and found that I had a tough time recovering from previous workouts. As I started to find a happy medium I truly realized (as I have before) that less is more and strength is built with consistency, rather than intensity. I have a new found love for the Press and feel as if this program gave me the opportunity to improve my technique while making huge strength gains.

My advice on the press is to use more days as set up days and not maximal effort days. Most guys want to lift heavy all the time, but you’ll soon realize after starting this program that it is not the way to get to your goal or the proper way to build authentic strength.

Here are some quick before and after numbers for the press. I’m pretty happy with the results.

Starting Numbers:

32K for 5 R/L (This felt very heavy)
36K for 2 R/L (Again, felt very heavy)
40K for 1R only

Ending Numbers:

32K for 15 R/13L (Both PR’s)

36K for 5 R/L

40K for 4R/3L

44K for 1R/1L

Pistol

This was the toughest exercise in the program for me. There is no such thing as an easy pistol. Even on my “light” days, it was a very high tension lift.

As you know if you’ve read my blog before, I previously herniated 2 discs (L4-L5, L5-S1) so I always brace super tight when I pistol. These don’t bother my back, but I am always very cautious when I perform them. At the beginning of the program I again went too heavy too early here and noticed a bit of achiness in my knees, which I have never experienced in my life. I backed off on the weight, foam rolled, and stretched a lot more and this went away pretty quickly.

It was tough to get motivated to pistol 4 days a week so there were a few weeks I only ended up working out 2 or 3 times. As a result, the program took a bit longer than I would have expected.

I finally found my pistol groove which allowed me to be much more consistent with my weight choices and the way my body felt overall. I made some pretty big gains in this lift, but I’m pretty sure I wouldn’t choose this lift again as part of a 40 day program.

Starting Numbers:

20K 5R/5L

24K 4R/4L
40K 1R only

Ending Numbers:
32K 5R/5L
44K 1R/1L

More on my thoughts about including the pistol as part of this program.

Pull ups

This was the easiest part of the program for me because I have always been good at pull ups. I hit a 52K pull up before this journey so it certainly wasn’t a weak point for me.

What I learned most with this exercise was when to back off and when to go heavy. I decided not to push the envelope on pull ups since I know I’ll be ready for this lift for my RKC II. I did, however, hit some PR’s on this program. They weren’t for a maximal one rep pull, but rather for rep ranges from 4-6.

Some PR’s hit on the program:
32K x5
28K x6
44K x1 (consistently nailed whenever I tried)

Snatches

As mentioned above, I mainly chose snatches to prepare for my training for RKC II. I didn’t have a problem passing the snatch test before (when I became an RKC), so passing is not a huge concern for me. My main goals with snatches during this program were to polish my technique and become as efficient as possible when I move the bell.

I chose to do swings instead of snatches on a few days where I was tired so that I could continue to reinforce a hip hinge without getting sloppy on my snatch form.

Side Note: I would highly recommend swinging and snatching 3-4 days a week if you are preparing for the RKC (or RKC II).

Since the goals for this exercise were more technique oriented, I wasn’t trying to set any type of PR. Conditioning isn’t an issue for me so I focused more on the strength portion of snatching.

Anterior Chain Exercise(s)

I chose the best “bang for your buck” exercises. Ab rollouts, body saws and hanging leg raises were the 3 big core exercises I used. I chose to alternate between these 3 rather than just choosing 1, simply to change it up a bit.

By the end of each session I was so tired that I didn’t want to spend a long duration of time on core work because I already worked my core with bracing techniques in the previous exercises.

Again, I wasn’t trying to set any records with these exercises, just wanted to keep my core strong and stable.

Pros and cons of this Program

Pros

• Held me accountable
• Helped me to truly understand each of these movements
• Helped me become a better teacher as I got to understand the movements better
• Developed a better ability to listen to my body
• Reinforced the need for foam rolling and addressing any asymmetries
• Didn’t have to think about what to do for a workout every day
• Included a nice mix of long and short workouts
• Easy to see progress week-to-week

Best Thing about the program: It worked. I got really damn strong (for me). I feel very comfortable going into RKC II.

Cons

• Doing the same lifts every training session felt tedious/boring on some days
• It can be easy to over train these movement patterns
• When I overdid it in other areas of my life (playing soccer, yard work, etc.) it drastically affected my workouts
• Missed other exercises and the freedom to create workouts on the fly
• Tough to find a training partner
• Pistols in every session seemed to be too much for my body

Summary

This program works. The results speak for themselves. I made a ton of progress on all of my lifts and I’m happy that I went through it.

This program is great for someone who truly wants to make strength gains in specific exercises/lifts. This program is great for someone who is thinking about training for a power lifting meet, an athlete who wants to work on their weak lifts or someone like me who is preparing for the RKC II.

This is not a program for someone who gets bored easily. This is not a program for someone who seeks general fitness and this is not a program for someone that quits easily. This is not a program for an athlete who is competing in their primary sport and wants to lift in-season.

If you want to get strong and you can stick to a plan, do this workout. Just remember, it’s simple, but it’s not easy.

I hope this review was helpful. If you have any questions, please ask.

MBSC winter seminar REVIEW...Dan John and Mike Boyle

This past saturday I attended the MBSC winter seminar. I was pretty fired up to attend this year, mainly because Dan John was speaking. I have seen Mike speak as well but since I live and New England and Mike speaks quite a bit around here, it was a treat to hear Dan's lecture.

I arrived at 8am on the dot, I walked into a facility filled with MBSC trainers and guest strength coaches littering the facility. It seemed as if everyone in attendance knew someone else which was nice to see. I ran into a few old friends so it was great to re-connect with them.

The first 4 hours I observed Mike's trainers working with clients, I didn't realize that this was part of the day but oh well, they did a great job of getting tons of people to watch what they do. It was a showcase of their skills good or bad. I got pretty bored watching them train mainly because I wanted to start training people as well and I was getting antsy.

The morning seemed to drag by so I did what any strength coach would do in this scenario, I loaded up on 3 or 4 cups of coffee and ate a free bagel with peanut butter. After this, I was still fired up so I started chatted with a few people. Good times.

Now for the meat and potatoes of the day, the lecturers. Dan spoke first and Mike second. I will focus on each speaker in two different parts of this blog

DAN JOHN

I said hello to Dan early, he recognized my name from some previous emails we had exchanged. He treated me like an equal...this is clearly not true but I appreciated it. My first impression of Dan in person was his genuine smile and his firm handshake. He's like that uncle that is always happy to see you. When Dan said "it's great to meet you" I think he meant it. Or, he's an incredible actor. We chatted about the RKC and I was able to pick his brain about RKC II which I will be attending in July.

I won't go over his whole lecture, I will only address what hit me like a ton of bricks.

KEEP THE GOAL, THE GOAL!!!

I have read his book almost twice through, if you haven't read" Never Let Go", go buy it. It might be the greatest bathroom book ever too

Goal setting is huge for any client bit sometimes we need to remember what the goal is with our clients. If fat loss is our goal, then teaching barbell snatches and split jerks to a 50 yr old woman may not be the best route.

Keeping a food journal, a clean diet and teaching the basics will take care of the fat loss when done correctly. After hearing this, I found the secret to fat loss:

Sleep, kettlebell swings, healthy eating and joint mobility. Don't believe me, just ask RKC Tracy Reifkind.

Dan also spoke about the role of hypertrophy in athletes mainly football players. It was a simple message but super clear. Here is my best synopsis.

1. From the ages of puberty to early 20's hypertrophy training is a great way to build armor or muscle on an athlete. This is the time to build a solid foundation of strength and healthy movement patterns in young athletes. He noted that keeping mobility is key during this time. You never hear a coach saying...That kid is too strong and mobile:)

2. From the ages of 22+, the focus is staying healthy and mobile, skill development is essential and you need to develop the habits that will keep you playing for the next 10 years.

3. The last part is the role of hypertrophy training in the older population. He basically stated that building muscle is key with older clients. The role of armor changes at this point, it's role now to to protect joints and enable older clients to survive a fall down the stairs or a slip on ice. Building muscle is not geared for performance at this point, it's for longevity and survival.

On a final note, I wish I could spend a week with Dan. He's has too much knowledge to share in 90 minutes. You can tell that he gets into a groove and he could keep going all day. This was a teaser for me but thats ok, I still learned a ton.

I look forward to seeing Dan at RKC II in July, he gave me some ideas on his 40 day workout which I will be starting today. That will be in another post

MIKE BOYLE

Mike is Mike, he's a Boston guy. He says it like it is and that how he is. Mike know's his stuff, some think he's a fluffy strength coach, he's a smart strength coach. He doesn't take risks with his athletes and consistently turns out healthy, injury free athletes. To me, this is how its done.

Mike spoke about "The case for single leg training" This was pretty much about the benefits of single leg training, the how and the why. He also spent part of the lectured defending his " no squatting" theory which has been a huge topic on all of the strength forums.

He did some basic anatomy on s-leg training, some ideas and protocols and then defended the reasons why he didn't squat his athletes. Here is my quick synopsis

1. He stated that a large amount of athletes that were squatting also suffered from low back pain. The weak link is the low back in lots of cases. He switched to s-leg training and a large portion of his athletes back pain went away. Seems smart to me, they can't play well if they are hurt.

2. Another thing to note was how many athletes are under his guidance. When you train tons of athletes you need to need to keep them safe, correcting split squats is easier than correcting back and front squats. More people get hurt from back and front squats than split squats..he is right.

3. If an athlete gets hurt during a specific exercise, don't make them do it again. Do something different. He is right on this big time, we all know the benefits of deadlifts and squats but if you hurt yourself doing either of these then maybe its time to switch. This is easier said than done, but it's a very bright and clear way to think and teach.

I will say that I still squat some athletes, some are made to squat and others are not. It's up to the strength coach to decide. Don't try to fit a square into a round hole.

These guys get it, they teach very differently but the message of both of the was the same. I have heard this a million time before but the first goal of a strength coach is to:

DO NO HARM

Are you hurting your clients???

Todays training 10/5/10

5x2 weighted pull-ups

45 x2

55 x2

65 x2

75 x2

85 x2

RKC snatch test with a 20k

4 min flat

Gettin back into it again :)

This quote sums it all up!!

"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."

This is from Master RKC Mark Reifkind's blog. Read this, think about it then read it again and remember it when you train.

Today's workout 5/10

50 2 handed swings with 24k bell
1/4 mile run

8 rounds of this totaling 400 swings and 2 miles of running


1/4 mile runs were all between 1:45 and 1:55

Length of workout was 29 min and 42 seconds

My polar HR monitor said I burned roughly 411 calories in that time

Memories of my RKC certification, April 09

I just found some pics my from RKC weekend. It's hard to believe it's been one year since that life changing weekend. Here are a few memories that pop into my head from the weekend.

- meet and greet at the holiday, man the room was tough to find.
- Adam Glass at the meet and greet, he was tearing decks of cards like tissue paper
- the Kia rental car was the slowest car in the world, I can run faster than a Kia
- whats up with the stop lights on the exit ramps when entering the highway?
- Buffalo wild wings- beer and wings....the perfect ending to a hard days work
- a terrible sunburn on the backs of my legs, it was almost 80 degrees every day in MN in April, who would have thought!!
- swings, swings, swings, swings, swings, burpees, swings, swings
- Pavel kicking me in the stomach during my plank
- torn up hands, tape and chalk
- my victim was a sweet women who was the oldest "victim" there, she must have been 80. Man was I nervous, I knew I was gonna get her as my victim :)
- hamstrings and glutes were smoked, I couldn't walk right for 5 days
- meeting Mike Robertson, he's a smart man
- the graduation work out
- Brett handing me my certification, there is a man who cares about the RKC family

For those of you who are thinking about the RKC, just do it. You will cherish the memories and be part of something bigger than you.

A couple tips on head/neck position while swinging kettlebells

A couple tips on head/neck position while swinging

One of my new clients has just dove into Kettlebell training, but she has very little experience with KB's so there is a lot to learn. She had done some "swings" at her other gym with her boot camp trainer. She said that her neck was very sore after swings. I took a quick look and this is what I found.

1. She was shrugging at the top of each swing (bell at shoulder height).

2. Her shoulders were disconnected at the top of the swing.

3. Her C-spine was in full extension at the bottom of the swing and her C-spine was in full flexion at the top of the swing. There was way too much movement in the neck while swinging.

Geez, I wonder why her neck hurt.

Here are a few things to consider - they are some of the finer points of the swing that need to be addressed.

If you shrug, your chances of connecting the shoulders via lats is highly unlikely. If your goal is giant traps do shrugs, not crappy swings. The lats basically shut off when you shrug - sure you can still activate them, but it's not very efficient. Spend some time connecting your shoulders properly and reap the benefits. You may even get stronger at your pull-ups.

Ok, try this ( honestly don't really). Slam your chin to your chest, now look up at the ceiling really fast. Now, do this for 40 minutes....(please don't!!)

I have seen this ROM replicated in some people's swings, pay attention to your neck position during all KB lifts. Video yourself from the side and look at your neck position.

If your neck sore when training with KB's, try to use these tips.

Hope this helps!
__________________

Sundays workout 5/2/10 Man Maker-esque

Man maker-esque

My wife and I completed the following yesterday

50 swings
1/4 mile run

repeat 8 times through with no rest

400 swings and 2 miles total

She used a 16k and I used a 24k

Kettlebell Training for Soccer Players

I have trained roughly 20 professional soccer players in my career as a Strength and Conditioning Coach. Within the last 2 years I have incorporated Kettlebell swings into their off-season training. What have I seen?

Increased vertical leap
Stronger core, especially when going shoulder to shoulder
No more hamstring pulls
Stronger grip (for shirt pulling) :)
The ability to manage fatigue when tired

Now, these are only a few results that I have noticed in these athletes, but as far as I am concerned, these are HUGE benefits of kettlebell training. Let's dig a bit deeper and see how kettlebell swings helped to produce each of these results.

Increased Vertical Leap

Simply put, we found their glutes! A proper hardstyle kettlebell swing teaches proper hip hinge. Think of the start position on a vertical jump…looks similar to a swing, huh? Kettlebell swings teach athletes to load their hips properly as well as to drive their hips forward and through (think of a soccer player going up for a head ball). The swing mimics the same stretch/reflex principles of plyometrics, but with the added benefit of an external load.

Stronger Core

Controlling the bell on a hardstyle swing requires great core strength and coordination. When teaching the swing, I tell my athletes "your glutes are the gas pedal and your stomach/core is the brakes." Exploding through the hips is great but if you can't control the bell then you are asking for trouble.
I am sure you have seen athletes who have explosive hips that end up chasing the bell because they cannot stabilize it.There are many other reasons why this happens, but a weak core can be one of them. At the top of the swing, the glutes are flexed, the distance from the pelvis to ribcage is shortened/tightened and the shoulders stay connected. A proper eccentric pull of the swing calls for great core strength as well. When performed correctly with the biomechanical breathing match, it compresses the diaphragm and creates great tension through the midsection. Keeping tight is vital when players are competing for a 50/50 ball.

No More Hamstring pulls

Does the term synergistic dominance mean anything to you? Hamstring pulls happen way too much in pro soccer and I'll let you in on something…it's not from weak hamstrings! If you were to perform isolated hamstring tests on healthy professional soccer players, they would pass with flying colors. The problem is that when hamstrings are overworked, they act as hip extensors when the glute should be doing it. The glutes shut down and the hamstrings do double the work, resulting in pulled or torn hamstring muscles.
Most soccer players have tight hip flexors which prevents them from extending their hips properly. When the hip flexors are too tight, the hamstring works too much and the glutes are not utilized. Then comes the hamstring pull.
The kettlebell swing will help soccer players find their glutes. Plenty of kettlebell swings, paired up with some great hip flexor stretches, will help keep your athletes going all season.

Better Endurance

Sprints aren't the only way to get soccer players fit. These athletes spend all day running yet what do most strength coaches prescribe for fitness? More running. Don't even get me started on why this is wrong.
Imagine if there was an exercise that drives heart rate, works the glutes/posterior chain, increases body awareness, increases core strength and does not pound on the joints. Oh wait, that's the hardstyle swing. Enough said.

Stronger Grip

Ok, I know shirt pulling is cheap, but it's a reality in the professional soccer world. Just the other day I was playing with a few of the pros I train and I had to resort to the shirt pull. What happened? It was a foul and he ended up on the ground, but he did not score. Mission accomplished. If you are gonna pull someone's shirt, why not have great grip strength, never let go and pull them to the ground? This way you are sure they won't score a goal. One thing to note... try not to do this in the penalty box.

The ability to manage fatigue

As soccer players, we run sprints our whole lives. As we get older we learn how to condition ourselves and manage fatigue. We lengthen our strides, have better body control in the corners, control breathing and learn how to pace ourselves.
Try to perform anywhere from 300-500 swings as quickly as possible. You will notice a few things. Your swing may clean up and you'll stay more compact so you do not have to chase the bell with unwanted movement. You'll stay tight when needed and stay loose when needed - this is the essence of hardstyle training. Utilize proper breathing patterns to stabilize the bell in every position of the swing.
I am fairly certain that there have not been a lot of studies about kettlebells and soccer players. All i know is that the proof is in the pudding. This is what I have seen and experienced. I don't play nearly as much soccer as I would like to, but I train with kettlebells almost every day. Fitness and strength are never an issue when I play with the 'big-boys'… technical ability and foot skills, well thats another thing.

Kettlebells, Training and Injuries

Lately, I have seen a ton of posts relating to lower back discomfort when using KB's. Here are some things to think about if you honestly want to learn what we teach and practice as RKC's.

1. Get cleared by a Doctor, they normally know best.

2. Get screened by a PT, SFMA or FMS certified individual. I am not saying that the FMS is the only way to screen, but it's very consistent and will give your trainer/PT a nice roadmap on what you need to work on. Oh and it works!

3. Spend the money and visit an RKC. I thought I knew how to swing a bell before I was an RKC, but I didn't. My point is that you can read all the books the Pavel has written and may do very well, but nothing beats working with an RKC who has invested thousands of hours and dollars to hone his/her craft.

4. Learn a proper hip hinge. This is must, period. A hip hinge practiced correctly should not create pain. If you are swinging a bell and it hurts, did you get cleared by a Doctor? Did you get screened? Did you visit a RKC?

If you did all of those and it still hurts, seek out a Doctor and start fresh.

5. Master the basics. At the RKC we spend 3 full days on 6 exercises. I can guarantee you that almost all RKC's still practice the basic 6 and are still perfecting their technique.

Don't rush into exercises because they look sexy. I would rather see a perfect swing than a viking push-press went wrong.

6. If it hurts, stop. Do I have to explain?

Most RKC's are pretty cool people. Most are willing to help. If you need a hand, reach out. We are all passionate about Kettlebell training. We took the RKC because we truly love and believe in Kettlebell Training and the RKC.

Just my 2 cents...

Todays workout 4/28

70 BW pistols, 35L and 35R

Did 5 sets of each leg then switched, no rest

Todays workout

foam roll/tennis ball soft tissue work

Kb press
20k X10
24k X6
32k x5 2 sets

S-leg RDL
20k 4x4
24k 1x4

Weighted pull-ups
32k 3x3
cranks 2x4

BW pistols 4x4

Back is feeling better so I will increase volume on the pistols. Trying to quit when I still feel good ;)

Airborne Lunge ( how to video)

Here is a quick video on the airborne lunge. It's not as sexy as the pistol but IMO it's the precursor to the pistol. Enjoy!

View Video: http://www.youtube.com/watch?v=RQ63WK_bCOk

Todays workout

Z mobility
ASLR prep
T spine
Dowel press from different squat depths

Akro wheel progression

Swing ladders, 20 each, 20, 24, 32 x5

Press ladders 2,3,4,5 w/32k x4

Ring work

Beast tamer challenge 1 out of 3 DONE!!

Pull-up ladders paid off, I did a 48kg (106lb) pull-up today. I am pretty happy. Still practicing on the pistol and press but I am pretty happy! Slow and steady wins the race



http://www.youtube.com/user/skillofstrength#p/a/u/0/6LAVJIpmVKM

1st ever RKC GTG in New England

I can't wait!!! New England RKC's have to represent, soooooo here is the scoop on the RKC New England GTG:

When: Saturday April 17th

Time: 10:30am to whenever we are done

Where: Athletic Evolution, 78B Olympia ave, Woburn, MA 01801

Please forward this to all RKC's you know and see if they are interested. I have some bells but the more the merrier. I also have an FMS test kit if we choose to use it. I have plenty of chalk as well.

Please email me to confirm at mpbass5@gmail.com.

Bring a snack and get ready to have some fun! Anyone own a beast?

Mike
mpbass5@gmail.com

Kettlebells make you invincible

Here is a quote from a good friend of mine, I introduced him to hardstyle KB training a few months back.

"Dude, kettlebells are scary. They make you feel invincible. Like I did tough workout today and I was pretty certain I could kill a man with my bare hands."

Hardstyle Kettlebell Training- if your goal is to kill someone with your bare hands, please contact your nearest RKC.

POWER TO YOU!

Assisting at a RKC

I inquired yesterday about assisting at an RKC in the future. I was pleased to find out that my team leader had reccomended me as an assistant. It doesn't seem like a big deal but it made my day. Power to the RKC!