MyMadMethods AUG2011

Unconventional Training, Unconventional Tools, Unconventional Results
My Mad
Methods
Unconventional Training Magazine
August/September 2011 - MyMadMethods.com
kettlebell
certifications
Which One is Right for You?
mind matters,
muscles don't
TRUE Athleticism thru
General Physical Preparation
kettlebell women:
strong is the new sexy
Lauren Brooks Miller Takes

Womens Fitness to New Levels
the westside method
Dynamic & Max Effort Methods for

Rapid Kettlebell Performance Gains
blending methods:
kettlebells & bodyweight
Combining Methods for Max Fat/Loss

& Strength Gains
the kettlebell:
fitness for the minimalist
Marine MSgt Angel Oteros Kettlebell

Workout for the Marine-on-the-Go
inside:
Free Workout DVD featuring John Wolf
the simple,
the powerful,
the kettlebell
1-year anniversary kettlebell edition
free workout vids, exercise demonstrations,

articles, workout plans, & more!
in unconventional city, the
kettlebell
is king
While all the unconventional training

methods, such as sandbags, clubs, sledgehammers, chains, tires, kegs, rings, macebells, rocks, and logs, have there advantages, none have captured the attention
like kettlebells have.
This simple cannonball with a handle
can generate the strength, conditioning, power, balance, and agility that any
soldier, saftey personnel, fitness enthusiast, or athelete can use for their chosen
profession or hobby.
This issue contains everything you need
to get started and advance with the king
of unconventional training methods.
www.mymadmethods.com
Features
Contents
12 Explanations from the Source:
Evolution Kettlebell Groundwork

13 Certification Review:
18
Russian Kettlebell Challenge

Why Should You Choose IKFF?

Combat Kettle-Jitsu
Steve Maxwell Certification

18 The Kettlebell is Dead!
Long Live the Kettlebell!
24
20 Kettlebell Sport:
A Test of Will & Skill
20
24 The Kettlebell, Your Body:
Fitness for the Minimalist

28 The Kettlebell Advantage:
What Makes it so Special?
28
38
32 Advanced
Kettlebell Training
38 Kettlebells:
The Stuntmans Best Friend

42 Mind Matters, Muscles Dont:

46 The Farmer Walk:
Kettlebell Style
50 Blending Methods:
Kettlebell & Bodyweight Training

52 The Westside Method:
Dynamic & Max Effort Methods

54 Mix it Up with Kettlebells:
Full Body Training Experience

56 Kettlebell Women:
Strong is the New Sexy

Other Content
6
8
9
10
11
Contributors
Uncoventional Gyms
Online Update
Gear Guide
Certification Calendar
4 / MyMadMethods t Aug/Sep 2011
32
54
56
MY MAD METHODS MAGAZINE

Published by My Mad Methods LLC
EDITOR
Mark de Grasse
mark@mymadmethods.com
CONTRIBUTORS
Joey Alvarado
Timothy Bell
Trent Bender
Jon Celis
Jon Celis
Steve Cotter
Anthony Eisenhower
Doug Fioranelli
Tom Furman
Steve Maxwell
Greg Mihovich
Lauren Miller
Ron Morris
Shawn Mozen
Junior Nartea
Angel Otero
John Wolf
INQUIRIES
mark@mymadmethods.com
elcome to the seventh official issue of the

My Mad Methods Magazine, our special
1-Year Anniversary Kettlebell Edition.
This issue is dedicated to the top training method
(according to an online poll weve been conducting
since MyMadMethods.com was launched in January
2010): the kettlebell. With a consistent top vote of
over 60%, kettlebell training is the most popular of
the top nine unconventional training methods. In
addition, the popularity and rapid growth of kettlebell training worldwide as evidenced by the media,
individual trainers, and countless soldiers, police
officers, fire fighters, and athletes cannot be denied.
We asked our list My Mad Methods Contributors
to come up with kettlebell articles that would be
beneficial for both beginner and advanced kettlebell
users alike. Whether youve never lifted a kettlebell
in your life or if youve been Double Pressing the
Beast for years, youll find this issue both useful and
enlightening.
Personally, the kettlebell was the training tool that
got me out of a half-decade slide towards a lifetime
of unhealthiness. After competing as an athlete
for the first two decades of my life, I let myself
slide into a slow (and luckily) temporary habit of
inactivity and unhealthy habits. Thanks to the efficient training methods afforded by kettlebells, I
was able to get back into shape within a couple of
months, and since then, I havent found another
tool that gives me the results and lasting value of
the kettlebell.
The DVD that is included with this issue features
one of the kettlebell workouts from John Wolf s
(owner of Wolf Fitness Systems in Salinas, CA)
new workout DVD called Evolution Kettlebell
Groundwork. If youre looking to add a new dimension to your kettlebell training, John will show
you how.
Cover photo of a kettlebell by Fernando

Gutierrez (Mistaki.com)
DISCLAIMER: My Mad Methods Magazine is
a My Mad Methods LLC Publication. My Mad
Methods LLC (MMM), as publisher, does not
endorse and makes no representation, warranty or guarantee concerning the safety or
effectiveness of either the products and services advertised in this magazine or the training
methods or other techniques discussed or illustrated in this magazine. The publisher makes
no representation or warranty concerning the
legality of the purchase or use of these products, services and techniques in the United
States or elsewhere. Because of the nature of
some of the products, services and techniques
advertised or discussed in this magazine, you
should consult a physician before using these
products or services or applying these exercise
techniques.
COPYRIGHT: 2011 My Mad Methods LLC.
Material in this publication, including text and
images, is protected by copyright. It may not be
copied, reproduced, republished posted, broadcast, or transmitted in any way except for your
own personal, non-commercial use. Prior written consent of My Mad Methods LLC may be
obtained for any other use of materials.
Letter from the Editor
Issue 7
Mark de Grasse is the founder and owner

of My Mad Methods, an organization (online community & published magazine)
dedicated to unconventional training
methods like kettlebells, sandbags, battling
ropes, macebells and more. Mark is a certified trainer, but spends most of his time
travelling the country interviewing, taping,
and learning from the the top unconventional trainers in the industry. Mark is the
editor, graphic designer, writer, photographer, and sometimes even a model for
the My Mad Methods Magazine, a publication with subscribers in over a dozen
countries. Mark also manages and designs
MyMadMethods.com, an online resource
for unconventional fitness (including exercises, workouts, articles, trainer & gym directories, etc) and online community with
thousands of members. Find out more
about Mark at:
MyMadMethods.com/home/about-mark
As always, we appreciate your feedback and contributions to both the magazine and the website. If
you have suggestions for product/DVD reviews,
new training methods, workouts, or just cool stuff
in general, wed love to hear them! Go to MyMadMethods.com or send me an email directly at
mark@mymadmethods.com.
If you need more help learning the techniques and
exercises featured in this issue, please consult a
professional. We have an online database of both
unconventional trainers and gyms, so check it out
and get moving!
Good luck with your training...
Aug/Sep 2011 t MyMadMethods / 5
Joey Alvarado
Shawn Mozen
Eisenhower
Tom Furman
Lauren Brooks Miller
Jonathan Celis
Trent Bender
Contributors
Contributors
joey alvarado
Combat Kettlebell Systems / Socal MMA Fitness

www.KettleJitsu.com / www.SocalMMAFitness.com
Joey Alvarado is the owner and head trainer of Socal MMA Fitness based in East Los Angeles, California.
Joey is a former professional MMA fighter and competitive grappler, and the developer of Kettle-Jitsu, a
unique blend of Jiu Jitsu bodyweight exercises and newly developed kettlebell exercises.
trent bender
BenderBuilt Training
www.Psychology4Strength.com
Over 10+ years in bodybuilding & athletic training, nutrition & diet, supplement specialist, Trent works with
athletes of all ages and levels who want to get stronger, faster and more explosive for their sport as well as
with the average Joes who still want to train hard and be in kick ass shape.
jonathan celis
AbsoluTraining
www.AbsoluTraining.com
Jon Celis is an elite fitness professional who specializes in real world fat loss. His degree in Kinesiology and
reputable certifications has led to his success in becoming one of the newest yet profound trainers in Southern California.
lauren brooks miller
On the Edge Fitness

www.OntheEdgeFitness.com
Lauren Brooks Miller is the founder and owner of On the Edge Fitness. As a kettlebell instructor and Clinical
Nutritionist, Lauren has helped thousands of people to get into shape, and stay that way. She specializes in
kettlebell training and is a pioneer of the training method within the United States.
tom furman
www.TomFurman.com
Tom Furman is the creator of the popular DVD: Concrete Conflict & Conditioning and the Activate Your
Dynamic Range of Motion DVD which introduces Toms excellent program of flexibility. Tom was one of
the first American trainers to become RKC certified for Kettlebell Training in the USA, and is quoted twice
in The Naked Warrior by Pavel Tsatsouline, the founder of RKC.
anthony eisenhower
Brood 9 Martial Arts

www.Brood9.com
Head instructor Anthony Eisenhower has over 15 years of experience studying, practicing and teaching
martial arts including Muay Thai, Tae Kwon Do, Coju-jitsu, Capoeira, Kenpo Karate, Gung Fu, Brazilian
Jiu-Jitsu, and Pankration. He competed in full contact Kickboxing, Pankration and MMA. Anthony also performs stunt and fight choreography for music videos, commercials and various film and television projects;
past projects include Alias and Mighty Morphin Power Rangers.
shawn mozen
Agatsu, Inc.
www.Agatsu.com
Shawn Mozen is the owner of Agatsu Inc, the company that first introduced Kettlebell training in Canada.
Agatsu has over 700 trainers in countries around the world who practice Shawns unique system that emphasizes mastery of movement. Recognized world wide as an authority on kettlebells, martial arts, and functional
fitness, Shawn has appeared on US and Canadian TV shows such as VH1s Celebrity Fit Club, Miami Ink,
The Gill Deacon Show, and Off the Record.
Doug Fioranelli
Rise Above Strength

www.RiseAboveStrength.com
In college I spent much of my time in the Exercise Physiology Laboratory conducting research on different
effects various training equipment has on muscle activation, strength and endurance. I hold a Masters degree
in Kinesiology with a concentration in Exercise Science from San Francisco State University. With over 10
years of experience in athletic rehabilitation and strength training, I have helped coach many clients from
Jr. High to Olympic and Professional athletes at all levels. My Certifications include: CSCS, USAW, RKC II,
CISSN, and IYSA.
greg mihovich
Underground Gym
www.UndergroundGym.com
Greg Mihovich is the owner and head trainer of the Underground Gym. With a lifetime of experience in
martial arts and fitness, Greg utilizes multiple disciplines to enhance the athletic performance of his clients.
His innovative approach to training has led to the development of the Compound Conditioning method.
Master Sergeant, USMC

www.FaceBook.com/oteroab
Master Sergeant Angel Otero (34) is from Toughkenamon, Pennsylvania and has been in the United States
Marine Corps for 15 years. He is currently serving as an Infantry Weapons Company Operations Chief with
1st Battalion, 8th Marine Regiment in Camp Lejeune, North Carolina. He currently resides in Hubert, North
Carolina with his wife (Carmen) of 13 years and his two children Kaira (7), and Angel Jr (6).
John Wolf
Junior Nartea
Timothy Bell
Ron Morris
ron morris
Ron Morris Strength for Living Center

www.RMSFLC.com
Ron Hanzo Morris is an educator and consultant for many agencies, correctional facilities, and college
teams. He hold a tactical certification and national recognition for his books and videos, as well as a deep
education in martial arts and fitness.
Angel Otero
Greg Mihovich
doug fioranelli
angel otero
timothy bell
Jungle Fit
www.Jungle-Fit.com
Timothy Bell is the founder of Jungle Fit - Personal Training. He has been involved with fitness and health
his whole life and comes from a family of fitness enthusiasts and martial artists. With over 10 years of martial
arts experience, an extensive knowledge of bodyweight strength conditioning, and kettlebell training, Tim
knows how to get you the body and life you want! He prides himself on a oneofakind personal training
experience that is simply that ... personal.
junior nartea
NDS Kettlebell Athletics

www.NDSAthletics.com
Mr. Nartea is Board Certified by the National Athletic Trainers Association as a Certified Athletic Trainer
(ATC). He is also certified by the National Strength and Conditioning Association as a Certified Strength and
Conditioning Specialist (CSCS). In addition to the above certifications, Mr. Nartea is also a Certified Kettlebell Instructor under Pavel Tsatouline and the Russian Kettlebell Challenge (RKC). He is the first RKC2
within the city of Lakewood, CA and represents Long Beach, Cerritos and numerous other surrounding
Southern California communities.
john wolf
Wolf Fitness Systems

www.Lead-the-Pack-Fitness.com / www.KettlebellGroundwork.com
Wolf Fitness Systems is Monterey Countys premier provider of fitness/wellness solutions. We are proud
to offer training that is both fun and extremely effective. Using less conventional methods such as kettlebell
training, clubbell training, suspension training and our own fusion of yoga and bodyweight drills you are
sure to see the effects of our training quickly. You can opt for training in a variety of formats
such as Private Personal Training, Buddy/Couples Training, Fitness Boot Camp
Programs, Nutrition Coaching and more.
Uncoventional
Gyms
Gyms
psycho gym
Head Trainers:
Travis Williams
Russ Kimzey
Website:
PsychoGymDallas.com
Address:
4611 Langland Rd. #104
Farmers Branch, TX 75244
Phone:
214.536.4496
Psycho Gym was born out of raw necessity. In 2006 Co- Founders Travis Williams and Russ Kimzey were fed up with the big
corporate box gyms. Travis was stuck there as a trainer and
Russ was stuck there as a client.They both needed more. They
needed something more intense, something to get away from
people sitting on machines and coming to the gym for social
hour. We wanted to be around people like us: hardworking,
dedicated, serious; people that will push us to make ourselves
better. How and what you become depends on environmental influence. Raise the standard your peers must meet and
youll raise your expectations of yourself.
We needed a place where it was okay to drop a weight if you couldnt
hang on to it any longer. We wanted to be able walk around and train
barefoot because it makes us stronger. We wanted to get away from
bodybuilding style workouts with machines and dumbbells; and develop real world strength by training with kettlebells, sandbags, tractor
tires, sledgehammers, suspension trainers, and battling ropes.
A year and a half later in 2008, after countless hours of working
and experimenting, with these training tools Psycho Gym opened its
doors in Deep Ellum. We have been pushing ourselves and others to
the limit ever since.
soviet force
Head Trainer:
Aidas Urbonas
Arturas Kolgovas
Website:
SovietForce.com
Address:
2068 1st Street
Highland Park, IL 60035
Phone:
224.392.4147
In Lithuania, Arturas studied for four years at Academy of

Physical Education, a school dedicated to teaching the science of all types of sports. In 1992, he graduated with the
degree in the bodybuilding and fitness. In 2002 Arturas was
certified by the ISSA (International Sports Science Association) as a Personal Trainer and Fitness Therapist. And most
recently, he was certified as an RKC (Russian Kettlebell Challenge) Instructor.
Kettlebells were his tool of choice for training. In post Soviet Union,
they were everywhere and in fact the first weight that Arturas ever
lifted was a kettlebell. He began working out at the age of 14 and
quickly became addicted to the intense feeling associated with the
extreme workouts. Over the past twenty years he has studied judo (8
years) and body building (12 years) and the successes that he achieved
in these sports would never have been possible had he not simultaneously been training with kettlebells. Now Arturas recommends
the kettlebell training to everyone, from professional bodybuilders,
athletes and trainers to the everyday person, who is looking to reduce
fat, modify shape, build strength or just improve the overall quality
of their life.
the forged athlete
Head Trainer:
Travis Stoetzel
Joey Chizek
Website:
TheForgedAthlete.com
Address:
5825 N 90th St.
Omaha, NE 68134
Phone:
402.984.0791
The Forged Athlete Gym is a warehouse style gym specificaly

designed for athletes and serious trainees in Omaha dedicated to hard work and effort. We offer top quality training
for athletic sports performance and physique enhancement.
Whether you are an 8th grade football player looking to get
stronger, faster, and quicker so you can get a starting spot on
the squad or an adult that wants to push the limits and take
your body to places it has never been before, we are the gym
in Omaha, NE for you!
You will not find any fancy machines or shiny equipment within our
walls! We help people accomplish their goals through the use of many
different types of unconventional strength training methods such as:
kettlebells, sandbags, tires, strongman training, crossfit. We use a
Bruce Lee-type of approach to training philosophy in which We use
what is useful and discard that which is not. We require that all of
our members meet our standards before gaining a membership to our
gym. You must EARN YOUR MEMBERSHIP HERE!
This assures that our environment is the very BEST for getting
people 110% focused on training and accomplishing their goals. NO
NEGATIVITY ALLOWED! We demand the following out of our
members: respect, integrity, commitment, dedication, perseverance,
and work ethic.
Would You Attend an Unconventional Fitness Expo?
Online
Online
Sure, theres lots of fitness expos out there, but what about one that does for unconventional training what the LA Fitness Expo does for bodybuilding? That could be
happening if enough people are interested in the concept. In addition to a slew of
unconventional training booths, the event would feature in-depth kettlebell, sandbag,
bodyweight, macebell, heavy club, and other unconventional training workshops for
both trainers and trainees.
Are you unsure of which fitness organization you should pledge your allegiance too?
How about which training method is worthy of your time? No problem! One idea we
had for the event is an all-out fitness competition involving all the aspects of functional fitness: strength, conditioning, agility, balance, mental toughness, and more will
be tested during a series of demanding events. See who comes out on top!
The event (if it happens) will likely be held in Los Angeles, California in the first or
second quarter of 2012. Thats just a couple ideas we have for the event, but wed love
to know what you think! Join the discussion at:
http://tinyurl.com/4yz8tj6
My Mad Methods is Tagged!

At My Mad Methods, were constantly trying to get our readers the
most useful information as fast as
possible. With that in mind, we have
hooked up some of our articles with
Miscroft Tags. Instead of having
to type in a long address to view a
workout video, you can simply scan
it with your mobile device! The Tag
will take you directly to the video
so you can view workouts instantly
and get to work! Future issues will
have even wider use of the Tags, so
download the app now at:
http://gettag.mobi
Get Involved Online!
We have over 6,000 members online!

Start sharing your ideas with the
unconventional training community!
Rate workouts and exercises, post
blogs, join in forum discussions, and
find people who share your interest
in training! Get going at:
mymadmethods.com/community
Did you know?
My Mad Methods Members receive
updates whenever new workouts
are posted. Sign up now at
MyMadMethods.com
Gear Guide
Gear Guide
yurbuds Earphones
Yurbuds earphones feature patented TwistLock
technology, guaranteeing these earphones never fall
out.Yurbuds not only fit well, they sound amazing.
By channeling sounds straight to the ear through
the patented funnel shape,Yurbuds users can enjoy
their music as they workout while being able to
hear their environment when running, hiking, biking
and more. The initial idea for Yurbuds was conceived by Burgett while training for an Ironman
70.3 triathlon in 2007. In 2008, Burgett partnered
with Richard Daniels,Yurbuds Chief Operating Officer and 24 time marathoner to develop an earbud
that would not fall out and provide athletes with
the ability to be active for hours, focusing on their
workout and not their equipment.
Price: $29.99-$49.99
Url: www.yurbuds.com
Brute Force Barebones Sandbag

Ready to up your grip strength? You cant
go wrong with the Barebones Sandbag!
No handles means youre burning up
your grip with every heavy lift and power
movement! You can stuff up to 120lbs
of sand in the 36 x 26 space, and you
still get the top-of-the-line durability
of 1000D Cordura material. Take your
strength training to new levels!
Price: $98.00
Url: www.BruteForceSandbags.com
The Tower 200

With the Tower 200, you get up to
200 pounds of explosive resistance
and over 200 exercises that take your
workout to another level and push
your muscles to the max. Its a unique
piece of training equipment that promises to turn your door into a gym. It
includes hand grips, ankle straps, exercise chart, and a workout DVD. The
Tower 200 fits any door and comes
pre-assembled; its easy to set up and
easy to use.You just select your level
of resistance, attach the hand grips/
ankle straps, and start pounding away.
Price: $174.75 (Trial for $14.95)
Url: www.OfficialTower200.com
Coming to a Location Near You!
certs
certifications
You ready to take the kettlebell to heart? Good!
Fortunate for you, theres a list of qualified and professional
trainers and organizations that have developed comprehensive kettlebell certifications and workshops to get you going!
The following is a short list of upcoming courses around the
world. Please note that this is NOT the full list! Theres many
more workshops, trainers, organizations all over the place. Do
your research and get going!
Agatsu - www.Agatsu.com
ATSCI - www.ATSCI.org
CKJ - www.Kettle-Jitsu.com
EKG - www.KettlebellGroundwork.com
IKFF - www.IKFF.com
Maxwell SC - www.MaxwellSC.com
Start Date
8/13/2011
8/19/2011
8/19/2011
8/20/2011
8/20/2011
8/27/2011
8/28/2011
Oraganzation
CKJ
RKC
IKFF
Maxwell SC
IKFF
IKFF
IKFF
Location
Los Angeles, CA
San Diego, CA
Gambrills, MD
Oslo, Norway
Birmingham, England
Rochester, NY
Everett, MA
Course/Workshop
Combat Kettle-Jitsu Certification Course with Joey Alvarado
Russian Kettlebell Challenge (RKC) Instructor Certification
Steve Cotter Level 1 Workshop
Strength & Conditioning for Fighters Workshop
Certified Kettlebell Teacher (CKT) Level 1 Course
Steve Cotter Level 1 Workshop
Kettlebell & Mobility Workshop with Ken Blackburn
9/3/2011
9/3/2011
9/9/2011
9/10/2011
9/10/2011
9/17/2011
9/20/2011
9/23/2011
9/24/2011
9/25/2011
9/30/2011
10/1/2011
10/7/2011
10/9/2011
10/14/2011
10/15/2011
10/15/2011
10/22/2011
11/5/2011
11/5/2011
Maxwell
IKFF
RKC
IKFF
Agatsu
ATSCI
RKC
IKFF
IKFF
IKFF
CKJ
IKFF
RKC
ATSCI
Maxwell SC
Maxwell SC
Agatsu
Maxwell SC
Agatsu
EKG
Oslo, Norway
Dearborn, Heights, MI
Villa Park ,IL
Lakewood, CO
Moose Jaw, Canada
Rutherfordton, NC
Philadelphia, PA
Gujarat, India
Trondheim, Norway
Edinburgh, Scotland
Hamburg, Germany
Trondheim, Norway
Belfast, Ireland
Golden, CO
New York, NY
New York, NY
Edmonton, AB
Bribane, Australia
Los Angles, CA
Salinas, CA
Maxwell Level 1 Kettlebell Certification

Agatsu Kettlebell Instructor Courses with Shawn Mozen
Kettlebell Lifting Instructor Certification with Nico Rithner
The Russian Kettlebell Challenge Instructor Certification
Combat Kettle-Jitsu Certification Course with Joey Alvarado
Kettlebell Instructor Certification with Nico Rithner
Maxwell for the People Seminar
Maxwell Level 1 Kettlebell Certification
Kettlebell, Bodyweight& Joint Mobility Certification
Evolution Kettlebell Groundwork with John Wolf
Strength, &
certification
Mobility
Explanations from the Source:
Evolution Kettlebell Groundwork
Who is the Evolution Kettlebell

Groundwork program for?
EKG is a series of kettlebell resources designed for fighters, experienced kettlebell
athletes, and trainers that have worked towards mastering the basic kettlebell lifts.
If you are looking to build a more extensive library of kettlebell and bodyweight
movements and effective programming to
ensure your place at the front of the pack,
EKG will deliver.
What is Evolution Kettlebell
Groundwork?
EKG is a comprehensive program that
incorporates some of the unconventional
ground based movements of Russian Systema, Brazilian Jiu-Jitsu, and Flow Yoga
with the most popular unconventional
training tool: the kettlebell!
This fusion of unconventional, non-linear movements, kettlebells, and metabolic
conditioning protocols are guaranteed to
challenge even the most experienced athletes as they progress through five levels of
sophistication:
1. Bodyweight Primer
2. KB Level 1 - Beginner
3. KB Level 2 - Intermediate
4. KB Level 3 - Advanced
5. KB Level 4 - Mastery
Since the movements included in the
EKG program are unlike any other kettlebell programs on the market, its designed
to get you from complete novice to mastery through the five training cycles. This
ensures the technical proficiency to perform the mastery level movements without injury while also making the program
a valuable tool for any coach that needs to
know how to regress or progress an athlete
as necessary.
The four movement skills are:
1. Shinbox Switch
This transitional movement was chosen as
the primary skill of EKG for its ability to
increase the rotational strength of the hips
while reinforcing good spinal mechanics.
Increase dynamic range of the hips
for a longer running stride.

Develop multi-directional power in
the hips for stronger reversals and
submissions in your ground game.
Decrease the strain placed on the
lower back and knees in all athletic
movements.
2. Single Leg Row
Athletes are masters at hiding movement
deficiencies that the Single Leg Row helps
expose. Building a strong platform to pull
from while on one leg will develop single
leg balance and stability that translates into
positional dominance in any sport played
on your feet.
Helps address lower body imbalances
that limit your athletic potential.
Increase your ability to root into a
single leg for more powerful strikes
and a solid takedown defense.
Learn to shift the load from the spine
to the hips by preferentially loading
the hamstrings.
3. Pullover
Most core exercises consist of movements
focused primarily on flexion. Learn to fine
tune and articulate your spine to maximize
core activation in flexion and rotation while
resisting extension.
Develops multi-directional stability
of the spine for faster change of direction.
Increase the frequency of successful reversals and increase the ability
to maintain pressure/control in top
positions.
Reduce hyperlordosis by correcting
pelvic position.
4. Sprawl
A classic exercise with a few new evil
twists. As the final exercise in the circuit,
the sprawl is your chance to really drive up
the metabolic effect of the program.
Getting to the ground or back to your
feet fast can determine whether you
make the play; improve your timing
with this awesome exercise.
Explosive development of your
sprawls that assure you can stay on
your feet.
Reinforce proper mechanics and
hn
Jo
Wolf
teach your clients how to lift with their

legs and not with their back on each
and every rep.
Why Use Evolution Kettlebell
Groundwork?
I designed the EKG program to be completely different than any of the current kettlebell
training programs on the market in three ways:
1. New / Innovative Movements
Most kettlebell programs and even certifications still focus on teaching the same
handful of movements. The EKG program
will incorporate all movements that are not
typical to kettlebell training.
2. Multiple Metabolic Conditioning
Protocols
The EKG program cascades the use of
several powerful Metabolic Conditioning
protocols to send your body into metabolic
overdrive, resulting in a leaner physique in
no time. Waving these protocols as directed
will build a motor that simply wont quit
and will decrease recovery time.
3. Find Your Flow!
The program is focused not on simple repetitive drills but on developing foundational skills and evolving them into more
sophisticated movements. The more sophisticated movements in the program are
actually combination routines (flows) involving multiple drills that will not only tax
your muscles but also your nervous system.
It is my hope to inspire kettlebell athletes
and coaches to develop the prerequisite attributes and skills for them to create their own
unique combination routines using many of
the foundational movements provided in the
EKG program. Find out more at:
www.KettlebellGroundwork.com
by John Wolf
More information about
John Wolf & Wolf Fitness Systems at
www.Lead-the-Pack-Fitness.com
Celis
Russian Kettlebell Challenge
certification
n Certif ication Review:
o
J
was introduced to kettlebells in 2007. At

first glance kettlebells seemed cool, but
didnt really spark my interest. What
was the big deal with this ball and handle,
I said. how rediculous I was. The more and
more I was exposed to kettlebells, the more
my curiosity rose. A friend of mine who
was RKC certified noticed my interest and
motivated me to get further education.
And thats what I did. Through the years,
my kettlebell technique was constantly
evolving as I followed the greats: Pavel
Tsatsouline, Valery Fedorenko, Steve Cotter, Steve Maxell, and Mike Mahler. I went
back and forth learning from them all, figuring out which style of kettlebell training
suited me best.
I knew there was more then one way to
swing a kettlebell. After a while, the more
I did my homework, the more confused I
got. Whether you are Steve Cotter or Pavel
Tsatsouline, both parties have an amazing
style of kettlebell teaching and each had
minor, but also significant, differences. Finally, after years of swinging and training
I had become more partial to Hard Style
technique (RKC). Again, there are many
effective ways to swing and clean a kettlebell, but Hard Style seemed to work best
for me, my performance, and my results.
The challenge came when I attended the
RKC Level 1 Certification in St. Paul, Minnesota in May 2011. I had trained for close
to two years to prepare me for the RKC
technique, volume, and the 100-rep Snatch
Test. I felt I was ready from the moment
I stepped foot into the gymnasium to the
moment I left. When thinking of the certification, two words quickly come to mind,
F$%K ME. My experience at the RKC
Level 1 Certification was absolutely brutal,
but totally worth it. I had no idea there was

more to it then swinging a kettlebell. Being
able to optimize technique, improve technique, correct imbalances, and offer progressions to all kettlebell enthusiasts (even
granny) was totally awesome!
I was more then impressed with the level
of knowledge Pavel and his RKC crew had
to offer. For those not familiar with the
RKC curriculum, let me sum it up for you:
three days of ass kicking. Approximately
10 hours a day of kettlebell training (even
though the itinerary says 8am to 5pm, liars!). Imagine doing 10 sets of 10 swings,
swallowing some spit to quench your thirst,
and then doing it again and again until your
body goes numb. There was a TON of
repetition. Often times I was so exhausted,
I sometimes stopped counting reps and
just kept swinging and pressing to keep up.
The RKC did an outstanding job conveying their message. All the instructors
were uniform. Whether youre tired or
fresh, technique is critical; it will save you
from injury, and your performance will
shoot through the roof. I really dig the
amount of correcting and questioning that
was offered. It really helped answer more
than just my questions and concerns, but
everyone elses too. Going through a series
of Swinging, Cleaning, Pressing, long and
tedious TGUs and of course Snatching really wiped me out. After three LONG days,
you were tested on three sections of kettlebell training and a graduation workout (not
fun especially right after you worked your
ass off for 30 freaking hours). PHEW! In

order to rock the RKC label, you must be
able to demonstrate impeccable technique
and execution using double Snatch-size
kettlebells (24kg for men), you have to apply all skills learned in case-scenario teachings, and are required to complete the
dreaded 100-rep Snatch test.
Not a lot of fun, especially when all testing is saved until the very end of the third
day, and trust me, the last thing on your
mind is a kettlebell.
Overall the RKC Level 1 Certification
was awesome. I really noticed the difference
before the certification and right after. My
skills have gotten sharper, my performance
has excelled, and I am still progressing my
training. As I mentioned before, find out
what style of kettlebell training fits you
best. Whether its Hard Style, IKFF, AKC
or ATSCI. All are great choices but all have
subtle differences. If you have trouble deciding, or want to improve your game, then
I recommend Hard Style (RKC). The ambiance is amazing, the teachings are great,
and the challenge of completing the RKC
is extremely rewarding. You wont regret it.
Find out more at:
www.DragonDoor.com
by Jon Celis
For more information about
Jon Celis and AbosluTraining, go to
certification
Why Should You Choose IKFF?
ettlebells are rapidly becoming the

tool of choice for athletes, coaches, military personnel, and fitness
buffs. As such, there are more and more
educational options for consumers. On one
hand this is a good thing because more options brings tougher competition and higher standards. On the other hand, it may be
difficult for those seeking good information
to filter through the myriad of options to
determine what is good and bad information.
As one the world leaders in kettlebell
education, the International Kettlebell and
Fitness Federation (IKFF) has been a major force in promoting the art and science
of kettlebell lifting for fitness and sport
through the highly regard CKT (Certified
Kettlebell Teacher). There are other respectable kettlebell-focused organizations
also promoting this type of exercise, but
what makes IKFF stand above the rest?
First and foremost, IKFF is a balanced,
comprehensive fitness and wellness program. While kettlebells are a major component of our programs, we realize that no
singular training method provides all the answers. So, IKFF presents a balanced outlook
that encompasses not only conditioning,
but also strength, mobility, flexibility, agility, deep breathing, meditation and recovery
components. I created this organization as
an extension of my in-depth years of expe-
rience as a champion martial artist specializing in the soft or internal components, such
as QiGong and meditation, which are to the
mind what exercise is the body.
In addition, as the leaders of IKFF, Steve
Ken Blackburn and myself are serious,
well-rounded athletes who have developed
a broad array of physical talents from years
of martial arts and athletics. Part of the
IKFF philosophy is leading from the front,
and the IKFF leaders stay on top of their
own training and progress in order to set a
great practical example for all students who
want to learn not only how to be better
kettlebell practitioners, but also exceptional
leaders who will be respected by their students and clients.
Along with our cutting-edge physical
training programs which encompass kettlebells with bodyweight conditioning and
martial-arts based mobility training, IKFF
pays attention to the adage that the best
teachers are also eternal students. It is a
requirement for the leadership of IKFF to
continuously update and upgrade our own
knowledge and practice so that we may pass
along the highest quality and most modern
techniques and methodologies to our students. We take our responsibilities as teachers and leaders very seriously, that is why we
go to great effort and expense to study with
the most accomplished coaches and athletes in the world, including as far away as
e
v
e
St
Cotter
Russia, where kettlebells were born and perfected, to study and learn with the Russian
National Team coaches and athletes and to
absorb their most cutting-edge techniques.
IKFF respects all systems and teachers.
While not all teachers or methods are equal
in value, we believe that all serious teachers
and systems have something of value to offer. We will not say that this or that system is
bad, because there is something good about
all of the kettlebell organizations.
However, when it comes to a well-rounded and comprehensive package which combines masterful communication/teaching
skill, athleticism, work ethic, technical proficiency, and a sincere interest in the growth
and development of our members, IKFF
stands alone at the top, and we are only going to continue to improve for the benefit
of students who want to learn the best that
kettlebell training has to offer for fitness,
sport, and well-being. Find out more at:
www.IKFF.com
by Steve Cotter
Find out more about
Steve Cotter and IKFF at
www.IKFF.com
Jo
Alvarado
Combat Kettle-Jitsu
certification
ey
here are many reputable kettlebell

organizations out there, many with
amazing founders. Existing kettlebell organizations focus on traditional Russian style kettlebell lifting and/or kettlebell
sport. Both of these styles focus on a select
few exercises such as the Swing, Turkish
Get Up, and the Snatch. While these are extremely important exercises to master, Combat Kettle-Jitsu focuses on the evolution of
these exercises. MMA is the evolution of
martial arts. Kettle-Jitsu is evolving with
MMA to create the most dynamic kettlebell
and bodyweight training available. The focal point of the Kettle-Jitsu Organization is
strictly fitness and combat sport-related. All
of the programs in Combat Kettle-Jitsu are
designed to rapidly decrease body fat, raise
your conditioning levels, heighten your focus, increase your agility and mobility, and
make you a better overall athlete. This organization is not only for people interested
in combat sports, Kettle-Jitsu is for fitness
enthusiasts looking for newer, fresher, and
more dynamic exercises to add to their repertoire.
Ive been involved in martial arts and fitness for over three decades. My extensive
knowledge and experience have allowed
me to create an amazingly effective fitness
and conditioning system. Kettle-Jitsu routines are practiced regularly at my gym, SoCal MMA & Fitness in Los Angeles. I also
train and coachfighters using Kettle-Jitsu.
My team has proven the effectiveness in the
cage many times. Im also currently coaching King of the Cage World Champion Jared The Jack Hammer Papazian.
Because this system involves dynamic
MMA style movements, it makes working

out more fun! Even though Kettle-Jitsu
derives influence from mixed martial arts,
these workouts can be enjoyed by every
day, ordinary people. This system can be
taught to anybody, from businessmen to
housewives to teachers to college students
(all of who I teach on a regular basis).
The Kettle-Jitsu Certification is based on
a lot of the information contained in my
two DVDs: Combat Kettlebell Systems
and the new bodyweight training DVD,
Shadow-Jitsu. The Combat Kettlebell Systems DVD is currently being enjoyed in
over 20 countries and has gotten rave reviews by a variety of fitness enthusiasts,
fighters, athletes, trainers, and coaches.
The sport of MMA is one of the biggest in the world and it is only going to get
bigger. If you are a fitness trainer, it is only
a matter of time until a fighter or MMA
enthusiast approaches you for combat-style
training. If you get certified in Combat
Kettle-Jitsu, you will have a thorough understanding of how to train a fighter for
MMA. My experience as a professional
fighter has allowed me to create routines
that mimic mixed martial arts bouts. This
type of anaerobic training has been scientifically proven to be the most effective for
building lean muscle and decreasing your
body fat. This is why it is ideal for people
who want to develop the lean, muscular,
and balanced physique of an MMA fighter.
Combat Kettle-Jitsu is kettlebell and
bodyweight training evolved. There isnt another system out there like it. If you wish to
be on the cutting edge of fitness training,
then Kettle-Jitsu Coach (KJC) certification
is a must! Find out more at:
www.Kettle-Jitsu.com
by Joey Alvarado
Find out more about
Joey Alvarado and Kettle-Jitsu at
www.Kettle-Jitsu.com
certification
Steve Maxwell Certification
e
v
e
St
maxwell
started my own kettlebell

certifications in 2007 and
have since certified many
great trainers and coaches all
over the world.
My own kettlebell training
started in 1998; I was the first
coach in the US to offer group
kettlebell classes. Ive introduced thousands of people to
kettlebells as a functional training tool, from deconditioned
office workers to world-class
athletes, through individual
training and group classes.
These experiences, combined
with what I pick up while traveling and presenting seminars
(you cant teach others without
learning something yourself)
form the basis of my unique
kettlebell certification system.
You can trust that anyone
holding either the Level One or
Level Two Steve Maxwell Kettlebell Certificate are instructors Ive personally taught and
tested, both in correct execution
and how to most effectively
teach others. My standards are
high and only those meeting my
requirements pass the course.
I realize there are a lot of
kettlebell certifications out
there. Most are derivative
programs, lacking inspiration.
I encourage you to go with the
original. Meet me for yourself.
Learn from my experience and
examples.
Steve Maxwell certified
trainers can go everywhere
in the world to teach, as my
certification is internationally
recognized and respected. My
kettlebell system is also incredibly useful for athletes and others who wish to enhance their
own training and learn how
to use kettlebells as a tool to
build strength, speed and work
capacity.
There are two upcoming
Level One Kettlebell Certifications in North America in 2011,
in New York City and Ottawa,
Canada. Check my website,
www.maxwellsc.com for availability. Seats are limited so act
fast. Find out more at:
www.MaxwellSC.com
by Steve Maxwell
Find out more about
Steve Maxwell and his company at
www.MaxwellSC.com
kettlebellGroundwork.com
Is your
kettlebell
training
ready to
evolve?
The Evolution Kettlebell Groundwork DVD presents
a new paradigm in kettlebell training. The program will
help you build a repertoire of movement skills beyond
the foundational lifts that are commonly taught in KB
certifications. When you have mastered the basics and
are left looking for something newsomething that
will expose and destroy any weaknesses your previous training program left behind it is time to experience The Kettlebell Metamorphosis!
The EKG DVD contains extremely detailed bodyweight and kettlebell instructionals, multiple workouts,
and both bodyweight and kettlebell timed testing.
Find out more at:
www.KettlebellGroundwork.com
Available at:
MyMadMethods.com/Store
strength &
conditioning
Ro
Morris
The Kettlebell is Dead !

Long Live the Kettlebell !
S
o, how is fitness sold today? You take

a legitimate idea, then you hype it to
death. Step aerobics? Richard Simmons? Jump Ropes? Hula hoops? How
about kettlebells? I heard that they are dangerous, stupid, better than everything on
the planet, they cause cancer, you can fly if
you train with them, and on, and on, and
on...
Lets keep repackaging what Jack LaLanne taught us way back when, but even
better! Well leave out all those pesky little
details about of how much effort they
might involve and how much time it will
take. That would just confuse and frighten
people away from the training method,
right? Just send in the cash and get the body
of your dreams! P90X? The Perfect Push
Up? How many would you like? And remember, Christmas is coming!
No time to workout for 5 minutes a day, 3
days a week to achieve a six pack? No problem! How about some pills? Theyre easier
and can we sign you up for automatic withdrawal from your bank account! Great, well
ship that right away Mr. S U C K E R? Is
that the correct spelling?
The reality is that self-gratification can
come from the simple task of achieving a

push up, or running a mile, or pulling yourself up off the ground without making a
disturbing grunting sound on the way. But
theres no money in that! Take this, wear
that, and youre good to go! is the mantra
that drives the fitness industry. And now its
the kettlebells turn. Amateur instructors all
across the country are now beating on unsuspecting people looking for the next best
fitness trend.
These alleged instructors have the ability to ruin kettlebells, and Ive seen them in
action. Ive watched as a pretty young personal trainer throws down a steely glare at
an unsuspecting 40-something woman who
simply wants to learn the kettlebell Swing
exercise. Unfortunately, our undereducated spandex-clad cutie can only deliver a
big dose of insecurity and potential injury.
Whats even more unfortunate is that many
trainees believe that pain and injury are a
major part of getting into shape! Somewhere along the line we started thinking
that discomfort and repetitive, harmful behavior on a regular basis can make you fit
and happy. People grasping at the next best
thing that looks cool and makes them dif-
ferent from everybody else. Pound the crap

out of yourself for a while and then quit
because its great but I got this f%@$ing
injury!
So what is happening to the kettlebell?
Like all other decent ideas that have a real
and genuine foundation to them, kettlebell training is getting watered down to the
point of impotence. Limp, void of meaning
and substance.
One of the first kettlebell schools in the
USA was mine. Ron Morris USA Kettlebell
School. Introduced in 2005 for true kettlebell instruction for the masses. My school
was all about empowerment for everyone.
Spandex was not seen in my jam-packed
classes. Wall-to-wall students (at times 50+),
where I earned their trust and respect; I had
to deliver the goods. Stopping traffic in rush
hour herding my class across a busy road,
kettlebells in hand, to a gawking public and
curious cops. My students found a new level
of self-respect by taking a risk and then being dually rewarded with a lifelong commitment to taking care of their health. It was
cool as hell.
The kettlebell was like a blank canvas, at
the same moment both simple and com-
plex. A total and completely selfcontained real life tool to make

you fit. An original way to travel
your own path; we all love to
be original, right? Even though
theres a bunch of us who think
the same way. This potential to
be original is where the masses
have gone gotten lost.
The kettlebell is a tool, not a
church. It is not a solution or
the final say. It is a hammer; it
can get the job done, but you
do need to know how to build.
Trainers have been quick to take
something that they dont understand, and simply make stuff up
and incorporate into their existing programs. In this way, people
with short sighted vision and disingenuous intent have killed the
kettlebell.
Fortunately, through magazines
like this you will find a pulse.
The few, the wild, the dangerous
adventurer of the physical type.
Not followers, but thinkers and
creators. People who want ideas,
not dogma, not pretend boot
camps.
My rant is born out of the email
call out from Mark concerning
articles to do with kettlebells and
their rise in popularity. Lets get
something very clear: I think kettlebells are the best thing going
and have thought that for the last
eight years. I am a daily user of
these bad boys. Yes, I hold all the
certifications, however, I actually
got my kettlebells when they still
took some effort to find.
That being said, I take my role
as a teacher, NOT A TRAINER,
very seriously. One good question I get sometimes is how do
you find a good kettlebell instructor? This is a really good
question to pose for anything
you want to learn to do correctly.
tips to find a "real" kettlebell instructor

Question 1:
Observe your intended teacher: are they masochistic? Do they try to be? Either way, thats no good! You
can see this by how they instruct. Do they realize when youre working harder than you should? Do they
provide reasoning behind the drill youre doing, or is it just go, go, go? You can always see a real teacher
because they welcome questions and provide a good answer, or inform you that they dont know.
Question 2:
Do you feel comfortable with the class? Are the people regular folks who actually want to learn something? If its one-on-one, do you sense a realism to your instructor and their passion for teaching? If a class
is full of arrogant show-offs, that reflects the teacher.
Question 3:
Do they go straight into kettlebell training without a rounded approach that includes stretching and
calisthenics? One trick ponies are deadweight and are always trying to prove themselves worthy of your
loyalty and money (or they might just be trying to impress the little chicky in the front of the class). Or
maybe they will do some seemingly impressive move to show the class whos boss.
Question 4:
Is this something that you, yourself like? All too often, people just go along to get along. But since youre
still reading this, Im guessing that you are not a lemming.
Question 5:
What do you want from your workout? Is your instructor listening to you and your needs? Are they making adjustments for you to help you adapt to this new world of kettlebells? If not, get out of there.
Question 6:
After one or two sessions, how do you feel? Has anyone asked? If not, split.This is about a learned skill set
that can help you live a very healthy and active lifestyle. Your instructor should be gauging your progress
to make sure youre learning and not getting injured.
And now a gift from the mighty Hanzo. A complete,

effective, and short workout. You will need a pair of
dip bars, a rope looped over a cross beam, a kettlebell, and a Bosu Ball.
15-Minute Complete Workout
Repeat set B straight for 15 minutes straight
A: 1-mile Trail Run (Outside! No treadmills!)
B1: Hanging Rope Pull Ups - 5 Reps
B2: Dips - 5 Slow Reps
B3: Kettlebell Swings - 5 Reps
B4: Bosu Ball Kettlebell Pullovers - 5 Reps
B5: Kettlebell Curl - 5 Reps
The final word: if youre not creating a version of what you learned from this article for
your own needs and desires, you are probably
not buying this magazine. Were thinkers, not
watchers. Now, go paint a masterpiece you
can call your own.
Peace. Long live the kettlebell! w
by Ron Morris
Ron Morris & RMSFLC at:
www.RMSFLC.com
w
a
h
Mozen
Kettlebell Sport:
A Test of
Wil & Skil
Do you remember the game Seven Minutes in Heaven?

Of course you do! Kettlebell Sport is kind of like that, except your friends arent waiting outside the door, you arent
in a closet with another morally flexible teenager, theres
much more pain than pleasure, and... actually, its nothing
like that! This game is more like ten minutes of hell. You
are standing on a platform. Your lungs are starving for
oxygen and for more room to breathe. Everything from
your toes to your hands are getting tired as you stare at the
clock in front of you. You count reps, you count time, and
you count all the days of training that it took you to get to
a Kettlebell Sport Competition.
When kettlebells were first introduced to North Americans we heard of the term master of sport and learned
a bit about what Kettlebell Sport (Girevoy Sport or GS)
competitions involved. High rep Snatches, Jerks, and Long
Cycle Lifts were a part of the history of kettlebells, however, these competitions were a world away taking place
in Europe with minimal exposure to those of us out here.
Kettlebells found a place in gyms and training routines as
strength endurance tools that could deliver results. The new
power tool of personal trainers, these weights and their
use have grown so much that there is now interest in their
roots and the sport beyond the kettlebell as a simple fitness
tool.
When I first heard of and played around with the basics
of Kettlebell Sport, I found it to be a completely strange
concept. How was this sport developed? Who would take
a sub-maximal load like this, try to lift it as many times as
possible and why? This sounded like having sex in the missionary position for three hours and then bragging about
your performance. Sure you lasted three hours, but did
anyone have any fun? My mind raced back to childhood
games and challenges where you would taunt your buddy
until they would try to eat, lift, climb or jump something. I
imagine two Russians sitting around (maybe with a bottle
of vodka close by?), when one turns to the other and says,
I dare you to pick up that rock. The other says, I dare
you to pick up that tire. Then the first says, I dare you
to lift that kettlebell for TEN MINUTES! Ok, maybe it
didnt happen like that, but one thing is for sure, lifting this
sub-maximal load for ten minutes is one hell of a mental
and physical challenge. This truly is a strength/endurance
sport, a test of will and skill. >>
Kettlebell competitions are contested with three

lifts, the Jerk, the Long Cycle, and the Snatch.
Jerk - Kettlebells are cleaned to the chest and then
locked out overhead through the use of a double
dipping motion.
Long Cycle - Also known as the Clean & Jerk,
the Long Cycle involves cleaning the kettlebells on
each repetition then performing a Jerk to get them
overhead.
Snatch- The kettlebell is swung from a low position and locked out overhead.
Men compete with two kettlebells in the Jerk and
Long Cycle, while women compete with one. Both
men and women use only one Kettlebell during
Snatch competition. The weight of the kettlebells
used depends on the skill and rank of the lifters.
For example, the top men in the sport will compete
with a pair of 32kg (approximately 72lbs) kettlebells
for ten minutes in the Jerk and the Long Cycle. It
takes more than a strong body to last that long on
the platform with those weights. Kettlebell Sport
is about efficient movement. The great samurai
Miyamoto Musashi wrote do nothing which is of
no use. Kettlebell Sport is the physical embodiment
of this idea.
Techniques are stripped down to essential components. Unnecessary movements waste energy.
Wasted energy causes early fatigue. Early fatigue will
cost a competitor reps. To play this game you must
be exact. You must be calculating and you must be a
Picasso when the weights are in your hands. Stripping away the inessential to get to the essence of the
lift. Move as little as possible while you lift as much
as possible.
In the last few years, interest in Kettlebell Sport
has grown, and with it, so have the opportunities to
participate in local competitions. Kettlebell Sport
competitions have sprung up around the globe and
are becoming more and more common. Various
organizations offer ranking at their events offering sportsmen and women the opportunity to be
recognized for their athletic achievements. Today,
there are more coaches who understand and coach
the basics of the sport lifts as well as opportunities
to train with world class lifters who offer seminars
around the world.
To get involved with Kettlebell Sport, search
online for events in your area and a qualified coach
who can show you the basics and help you prepare
for your first competition. If you are currently training with kettlebells and would like a taste of what
Kettlebell Sport training is like, give the following
workout a try. w
Sample Long Cycle Workout

Warm up with joint mobility and a few bump sets:
16kg X 10, 20kg X 10, 24kg X 10
20kg 1 minute 15 second set 10 perform ten reps in the rst
minute and 2 reps in the nal 15 seconds
24kg 1 minute 15 second set 9 perform nine reps in the rst
minute and 2 reps in the nal 15 seconds
16kg 3 minute and 30 second set perform ten reps in each minute and 5 reps in the last 30 seconds.
Finish with static rack holds with a pair of 24kg Kettlebells. Hold
the kettlebells in the rack for 1 minute 20 seconds. Perform two
sets like this.
by Shawn Mozen
Shawn Mozen & Agatsu, go to
www.Agatsu.com
strength &
conditioning
The Kettlebell, Your Body:
Fitness for the Minimalist
ne of my favorite things about

the kettlebell is the fact that you
can achieve an incredible level of
fitness using this one piece of equipment.
Its one-stop-shop efficiency is one of the
many reasons it has become so popular.
The kettlebell can provide anything a
dumbbell or other single piece of weight
training equipment can provide, and
more often than not, better. Exceptional
strength, incredible work capacity, a champions conditioning, and mental toughness
are just a few of the benefits of kettlebell
training.
Its portable! When I first started training
with a kettlebell, many were dismissive
until they were put in a situation where it
was necessary. My perspective of training
revolves around the lifestyle of a Marine.
Even when not deployed, the training schedule can be brutal. In between
overseas deployments, there are a series of
field evolutions and smaller deployments
to stateside facilities. We usually have to
pack some fitness equipment and haul it
with us. The kettlebell offers efficiency

in a small package that can easily fit in a
backpack, duffle, or can simply be carried
(all of which Ive done plenty of). After all,
there are other pieces of equipment that
we are required to bring. Its times like this
when individuals that are wrapped up in
traditional methods start to consider the
kettlebell as a viable option. Marines are
routinely required to do more with less,
and this is no different.
Not having (or wanting) much equipment to work with also prompts you to
look at another fitness tool that is the best
one we have: our own bodies. Bodyweight
training alone is an awesome option for
developing strength, conditioning, mobility,
and flexibility. When coupled with kettlebell training, it is the perfect combination
to gain and maintain peak levels of fitness.
Both are versatile, effective, portable, and
fun. You can claim a small corner of any
office, squad bay, tent, room, or spot at
the park and get to work with just your
body and a kettlebell. I dont travel without
l
e
g
An
Otero
either.
From deployments to long road trips
visiting family to vacation my kettlebell
comes along for the ride. There is no need
to go wandering around looking for a gym,
I brought one. No need for treadmills,
ellipticals, or some butt blaster machine!
No use for a room full of mirrors to stand
in front of; just my body, my kettlebell, a
small space, and some simple, but highly
effective, movements.
There are countless movements to
choose from ranging from very basic drills
for the novice to advanced drills for the
more seasoned practitioner. With a little
imagination, you can accomplish your mission in short order. You wont need to take
up much space, and you do not need many
movements within the workout itself. The
following are a list of progressively more
advanced workout that you can incorporate
into your training. Consult a professional
kettlebell trainer if youre unsure of the
exercises before you get started. Good
luck! >>
planked clean & press
dive bomber push up
long cycle to squat
side snatch
mountain climbers
star jump
kettlebell & bodyweight workouts from basic to advanced

Workout 1
Workout 2
A1: 1-Arm Swing - 3-5 x 60 sec

A2: Alt 1-Arm Swing - 3-5 x 60 sec
A3: Dive Bomber Push Up - 3-5 x 60 sec
A4: Coffin Sit Up - 3-5 x 60 sec
Done one after the other with no rest in between, upon completion of the circuit rest 30-60 seconds and repeat for 3-5 rounds.
A1: Long Cycle to Squat - 6-8 x 6-10 ES

A2: Mountain Climbers - 6-8 x 30
Rest/ shake it out for 15 seconds before going to next exercise,
repeat for 6-8 rounds.
Workout 3
A1: Kettlebell Side Snatch - 6 x 8-10 ES

A2: Pistol Squat - 6 x 5 ES
One after the other with minimal rest between exercises, repeat
for 6 rounds. For an added challenge for 2-4, try as many
rounds as possible in 20 minutes.
A1: Planked Clean & Side Press - 6-8 x 5-8 ES

A2: Star Jumps - 6-8 x 20
One after the other with minimal rest between exercises, repeat
for 6-8 rounds.
Workout 4
by Angel Otero
Angel Otero, go to
www.FaceBook.com/oteroab
strength &
conditioning
The Kettlebell Advantage:

What Makes it so Special?
Year: 1985
My grandpa, a military officer and World
War II vet who went all the way to Berlin
and back attributed his superb health and
fitness to his daily morning recharge
routine that incorporated a contrast shower,
joint mobility drills, and bodyweight calisthenics mixed with kettlebell exercises. He
is eighty five years young today and is still
active and well.
When I was a little kid, he used to store
his pair of twenty four kilo kettlebells under
my bed. Every morning he would come
in, wake me up and move me through the
paces of his morning recharge. I followed
right along to the best of my ability with
the exception of the kettlebell exercises (at

four years old, they were a little too big).
I remember looking at him executing rep
after rep of kettlebell Presses and Snatches
and thinking that he possessed god-like
strength. I wanted to be as fit as he was
(and still is).
Year: 2011
Fast forward to the present, more than
a quarter of a century later. After two
decades of kettlebell lifting, they are still
some of my favorite training tools for allaround athletic development for a variety
of reasons. >>
g
e
r
Mihovich
kettlebell grip variations
First of all, I consider kettlebells to be

a four-dimensional tool. When you hold a
dumbbell in one hand, it can move in three
dimensions simultaneously. A kettlebell, on
the other hand, also has an offset center of
gravity, which leads to the unique feature
of flipping over and creating a sort of a
pocket. You could feel the same pocket
of energy when you grab a vertical flag pole
with one hand on the run and swing around
it changing your direction. That pocket is
that forth dimension of a kettlebell.
The kettlebells fourth dimension leads to
a whole new level of movement complexity
which builds superior coordination and overall athleticism. It also makes the movement
very smooth and circular in nature (provided
that it is performed correctly), which is more
natural and efficient.
The flipping motion (present in many
ballistic kettlebell exercises) creates the need
to absorb ballistic shock and forces you to
do it correctly which builds strong tendons,
ligaments and fascia. The skill of proper
shock absorption is a must for any contact
sport athlete (or anybody for that matter).
But it does not end there, when performing
ballistic kettlebell exercises, after absorbing
the shock, you need to redirect the force
immediately. Those skills are some of the
cornerstones of athletic ability.
When doing ballistic kettlebell exercises
you are constantly accelerating and decelerating the kettlebell at the end of a your arm
(essentially creating a lever), which develops
torque forces. This forces your muscles and
connective tissues to work extra hard, accomplishing more with less weight.
The kettlebells offset handle and the
ability to flip creates a unique opportunity
for a large array of juggling exercises which
would be impossible or impractical with
most implements. Kettlebell juggling is one
of my favorite training modalities, its fun,
promotes great coordination and athleticism,
dynamic grip strength, total body strength
and conditioning with a focus on the legs,
hips and core as well as the heart and lungs.
The offset weight distribution of the
kettlebell keeps your core constantly engaged
in a dynamic battle to pull the weight in (to
keep it from falling off to the side), where
a dumbbell would rest on your bone structure. This

engages the body on yet another level, accomplishing
more with less yet again. Every exercise with the kettlebell becomes a total body drill, even when focused on
lower body exercises.
Most kettlebells have thick handles, which is great
for building grip strength. Any exercise with a kettlebell
automatically turns into a grip exercise. High rep kettlebell ballistics, like Snatches, Long Cycle Cleans and
Jerks, or Rotational Split Cleans and Split Push Presses
have to be experienced to appreciate how they work
the grip and the whole body in general.
The heart and lungs get an amazing conditioning workout with kettlebells. If you still think that
weightlifting and cardio are two different things, try
any ballistic kettlebell exercise! Even low rep kettlebell
grinds (lifts performed with constant tension and no
momentum) make you huff and puff due to their total
body involvement. When you do high rep kettlebell
ballistics (lifts performed with selective tension and
momentum), it sometimes becomes a cleansing, outof-by experience, as you work harder and harder to
complete the set.
Which leads us to another natural byproduct of
kettlebell training: mental toughness. Even if you have
all the physical attributes, without mental toughness
you will fall apart under pressure. High rep kettlebell
ballistics and kettlebell exercises in general build mental
toughness in generous amounts It is no mistake that
the U.S. Secret Service chose a ten minute kettlebell
Snatch test with 24kgs as a standard test of physical
and mental strength and stamina.
Another interesting point about kettlebell design is
that the same size kettlebell could provide different
levels of resistance, despite being one solid piece (as
opposed to another implement like adjustable dumbbells). The same kettlebell could work in a group that is
diversified in terms of their level of physical fitness. All
you need to change is the way you grip the handle: you
could hold it with two hands bottom down, two hands
bottom up, two hands on the ball of the kettlebell, one
hand bottom down on the outside of the wrist, one
hand bottom down on the inside of the wrist (thump
grip), one hand with kettlebells bottom to the side
(inside or outside) or one hand with kettlebells bottom
up. A change in the grip could scale the exercise up or
down in the level of difficulty, as well as change the
angle and/or focus of the work. One kettlebell could
deliver dozens of variations of the same exercise.
Many general kettlebell exercises are sport specific
to many activities due to kettlebells unique design
and four-dimensional features, which naturally lead to
smooth circular movements. But combined with the
in-depth knowledge of a particular athletic activity,
a kettlebell lifting a coach can come up with a battery of sport-specific conditioning movements that
will promote an outstanding level of activity-specific
conditioning.
The sheer amount of exercises and objectives you
can accomplish and perform with a kettlebell or two
is staggering. Strength, power, endurance, conditioning, coordination, grip strength, mental toughness, and
hundreds and hundreds of general and sport-specific
exercises to keep you interested. An athlete could be all
set for life with just a couple of kettlebells and his own
bodyweight. w
by Greg Mihovich
Greg Mihovich & his company, go to
www.UndergroundGym.com
BigBackGrips.com
strength &
conditioning
Advanced
Kettlebell Training
K
ettlebells continue to get more and more

popular; we see them in local gyms, there
are aerobic instructors teaching class using
tiny, pretty pink kettlebells, and we have even seen
Julian Michaels put together an amazing kettlebell
DVD (Im being sarcastic here obviously). Yes, they
are popular
I love kettlebells. I know it sounds corny, but I
honestly love that cast iron ball with a handle on it.
Kettlebells offer so many benefits that I could write
a few chapters explaining them all (which many
have already). But my favorite benefits, and the ones
that I feel are most important, are the explosiveness
and massive strength building that they allow. There
is nothing like it; not a single Smith Machine
exercise or Pilates move that can compare to the
benefits of training with kettlebells.
As a trainer and a RKC instructor, I love to get
creative and push myself to the limit (safely of
course). About 80-90% of my training involves
kettlebells and I am always looking to improve my
performance and programming skills. One question
that I get asked often is how to advance your kettlebell training after youve been training with them
for a while. The obvious answer is increasing load,
increasing volume, decreasing rest intervals, etc. All
are fantastic tools and should be included in your
program. But what they are really asking is how you
can get funky with it, keeping it fun and interesting.
And this is my specialty
There is much more you can do in addition to
your basic Swing, Clean & Press, and Snatch exercises. While these exercises are still a MUST have,
they arent the only tools you can use for optimal
results. If you are looking for a bit more and are the
type of person that isnt afraid to get a little bruise
here and there, then this might be what youre looking for.
I caution novice trainees at giving this a shot. It
is extremely difficult and a bit dangerous. If youre
a beginner, or even a person who has trained with
an RKC, IKFF, or ATSCI instructor, still be careful
and master all your basic kettlebell lifts before giving
this a whirl.
You must have the following set of skills dialed in
before advancing (think of these as the prerequisites
before graduating):
1. You must have optimal hip mobility and flexibility;
are you able to get to full hip extension or do you
have an anterior pelvic tilt?
2. You must be able to perform a perfect squat;
knees must track the toes, torso is upright with
zero or less than minimal lumbar curvature.
3. You must have mastered the Swing, Clean,TGU,
Clean & Press, and Snatch.
4. You must be able to perform 100 Snatches; men
using 24kg and women using 12-16kg.
5. You must have Tiger Blood not really, but recommended.
Now assuming that you have the above skills

down, and the appropriate size kettlebell, lets get
funky. The progressions below are only going to
increase your performance. If you are strong, you
will get stronger. If you have lots of power, then
you will become more powerful. >>
jo
Celis
Pistol Grip Get Up
The TGU is an awesome, full body exercise. Starting from a lying position with
the kettlebell pressed overhead, you simply
stand up! Ha! Its much more complicated
than that, but there is a way to make it even
more so with the Pistol Grip. As stated at
the beginning of the article, do not attempt
this unless you are very familiar with proper
TGU form, and even then, make sure you
are in a location where dropping the weight
on the floor is acceptable (you may need to
bail out at any time during this exercise).
How to execute:
1. First master the Pistol Grip Clean,
Press, and Thruster.
2. Start on your back holding the kettlebell with a Pistol Grip overhead.
3. Run through the exact TGU motions
(which you should have been familiar
with before attempting this exercise),
while balancing the kettlebell and gripping the handle as much as possible.
Holding the kettlebell overhead for all TGU movements is no fun. It is extremely exhausting on your grip and forearm, making it very easy for you to crack yourself over the head.
However, if you are able to pull this off then more power to you. Total body strengthening
and a cast iron grip strength.
Gladiator Press
The gladiator press is great for building core strength. I use it to build my abs and upper body
strength. Think of the gladiator press as a combination of a Side Plank and a TGU. It does
involve a bit of coordination and of course strength, so scale yourself accordingly.
How to execute:
1. First assume the TGU position starting position.
2. With the kettlebell pressed overhead and your same knee bent, sit up using your
opposite elbow, then place your hand on the ground to support your weight. Elevate
your hips.
3. Turn your body 90 degress and stack your top leg.
4. Lock your body into a straight line.
5. Abduct top leg (again maintaining body position).
6. Perform a side press without swaying.
The gladiator plank is one tough cookie. But doing this will build an awesome trunk along
with an incredible upper body press.
Pistol Grip Thruster

You can probably do a strict Military Press, Squat
to Press, and a Kettlebell Thruster. Now to make it
more interesting, try doing the Pistol Grip Thruster.
What is a Pistol Grip? Hold the kettlebell upside
down (bottoms up), keeping a tight grip on the
handle.
How to execute:
1. Clean the kettlebell using the Pistol Grip.
2. Holding the kettlebell in place, perform one
uninterrupted movement combining a squat
and a press.
3. Pause for a two-second count, descend the
kettlebell and body into a squat and repeat.
The challenge is not how strong your press is, but
instead, how powerful your obliques, core, and grip
strength are. Work your way to Pistol Cleans. Then
work on Pistol Presses. Then combine the two into
Pistol Grip Clean & Presses. Once you can do sets
without losing grip or having the kettlebell fall on
your big toe, then shoot for the Pistol Grip Thruster.
The 3-Headed Monster
The 3-Headed Monster is for those looking to impress the girl next
door, or more likely, to improve explosiveness. You will need a pair of
kettlebells. The series involves a Double Palm Clean, Double Flip, and
Double Snatch.
How to execute:
1. Double Palm Clean - Perform a very explosive Double Clean,
letting go of the kettlebell halfway through the rep and catching in your palms. If performed correctly, the kettlebells should
shoot into your palms.Youre not catching the kettlebells off of
a lob.
2. Double Flip - Perform an explosive Double Swing keeping your
elbows bent and the kettlebells closer than during a standard
Swing. When the kettlebells reach chest level, push the handles
away and allow them to flip. Catch the handles and go into the
next exercise.
3. Double Snatch - Finish the series with a standard Double Snatch.
With twice the weight, you may want to catch the kettlebells
at the top of the rep by bending your legs slightly.
This is a difficult task to do. Completing the cycle counts as one rep. If
you want to take it to another level try doing sets and reps of 5-10. w
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& Kettlebell Workout
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by Jon Celis
Jon Celis & AbsoluTraining, go to
conditioning,
agility
Kettlebells:
The Stuntmans Best Friend
ettlebell training is being used for agility, strength, and conditioning by a multitude of elite athletes, fitness enthusiasts,
and Olympic lifters. Another group of individuals that must
excel in all three of those categories are Stunt Professionals. People
in the Stunt Industry put their bodies through grueling treatment
day in and day out and therefore must be in incredible shape and
ready for nearly any type of environment. Whether its jumping off
tall buildings, doing a 20-minute fight sequence, running through a
jungle on fire, or simply jumping through a glass window, their bodies have to be ready for anything.
Through years of performing stunts, and now teaching others
my stunt techniques, I have found that you can really improve your
strength, agility, and endurance through kettlebell training. Just adding the kettlebell to familiar bodyweight exercises or holding one
during simple stunts, this tool will improve your grip and overall
body dynamics.
I have put together a few exercises utilized in our Stunt Professional training involving kettlebells. They can be added as a supplement to any workout program, or you can simply follow the workout
listed below. Some of the movements might be more advanced, so
make sure that you try them as bodyweight exercises before adding
in a kettlebell. >>
h
nt
ny
Eisenhower
Kettlebell Spider Crawls

Start off in a high plank position
holding yourself up with 2 Kettlebells. Lower your body as far as you
can to the ground and spider crawl
forward 5 paces (Bring opposite arm
and leg forward to mimic spiderman
crawling), once you go 5 paces, do
the same movement going backwards.
Kettlebell Body Twists to

Side Rolls
Start off in a high plank holding
yourself up with one Kettlebell.
Lower your body down and roll to
your right side, keeping your body
straight. After a full side roll push
yourself back up using the Kettlebell
and do the same movement now going to the left. To up the intensity,
try this with 2 Kettlebells and go
into a full side plank after the roll.
kettlebell shoulder rolls
kettlebell body twists to side rolls
kettlebell spider crawls
kettlebell exercises for stuntmen
Kettlebell Shoulder Rolls

Start with the Kettlebell in goblet
position closest to your chest. Tuck
your chin and lower your body down
and rotate forward into a shoulder
or forward roll. Come back up all
the way to standing turn around and
perform the same movement. Make
sure you rotate your body and move
with a good amount of momentum
to carry yourself through the roll
and back to standing.
kettlebell spider crawls
kettlebell frog jumps
Kettlebell Frog Jumps

Start out with the Kettlebell in goblet position and go into a deep squat. Jump as high as you
can while pressing up the Kettlebell into the air, bring the Kettlebell back down to goblet
position while descending from the jump, and land back in a deep squat and continue. For a
more explosive workout instead of squat jumps, do Frog jumps.
Stunt Kettlebell Mini-Circuit

Trying doing this mini-circuit three times through. Once
you are confident with it, try upping the intensity by
adding more reps to each set and a heavier kettlebell. I
suggest starting with a lower kettlebell weight to start off
with the more advanced movements. Rest 30-60 seconds
between eat set, no rest in between exercises.
A1: Kettlebell Frog Jumps - 3 x 8
A2: Kettlebell Spider Crawls - 3 x 5 ES
A3: Kettlebell Shoulder Rolls - 3 x 6
A4: Kettlebell Back Rolls - 3 x 6
A5: Kettlebell Body Twists to Side Roll - 3 x 10
Kettlebell Back Rolls

Start with the Kettlebell in goblet
position closest to your chest while
standing. Tuck your chin, lower
your body down and rotate your
body backwards, making sure to rotate your head so you can get clearance for your shoulder. Come back
up all the way to standing, rotate
and perform the same movement.
Make sure you rotate your body and
move with a good amount of momentum to carry yourself through
the roll and back to standing. You
can start with a small hop to help
gain that momentum to drive yourself backward into the roll.
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For more information about Anthony Eisenhower and

Brood 9 Martial Arts, go to
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technique
Mind Matters, Muscles Dont:
hysical Education in our society

(and across many places where
physical education should be
taught), is dead. Our current western
physical education system is crumbling and has been for many years,
except for those who willingly participate in physical activity through skill
or sports training that is.
There are a million and one ways
to tap into your true athleticism, but
along the way there are many obstacles, like time wasted through unnecessary injury and overtraining. Perhaps
too much of your skill can be a
bad thing. Walk into almost any dojo,
martial arts school, or athletic program (at any level), and you will find
that many are performing, athletically,
at less than par and may be exposing
themselves to further injury.
We can all compose a variety of
training programs to failure, or up to
fatigue or exhaustion, utilizing every
effective exercise tool in the exercise
toolbox, but they are all of no use if
the athlete or client does not have the
necessary Mindset first.
Many of the ideas that will be
presented here are the basic principles and philosophies that we use at
NDS to guide our athletes and clients
into the right frame of mind before
attempting to practice any type of
corrective exercise or even picking up
that kettlebell for the first time.
As you read through this article,
think of why you train or practice the
way you do to achieve what you want
from your training/practice time. Be
aware of where most of your time is
spent. It will reveal your weaknesses
as well as your strengths. Lets take a
look at some common-sense strength
and conditioning principles that may
have been long forgotten.
Your practice time should follow
a philosophy of practice principles
that allow the minimal, most effective
dose of practice. This builds in more
resilience to overtraining effects and
possible severe injury.
Many Sports Coaches and Skills
Coaches are too concerned about
Sports-Specific (SS) training, Sports
Practice, and Competition, and as a
result, may be increasing the possibility of injury by not addressing General
Physical Preparation (GPP) needs
first. It is irresponsible to assume that
an athlete already has basic physical
athleticism. >>
ju
o
ni
Nartea
I do not know how many times I

have walked onto a campus or have seen
volunteer coaches and PE Instructors
impress upon their athletes and students
that learning more complicated drills will
set them apart from the rest. How many
times have athletes heard, Dont be a
Wuss! Go harder, go Faster, lift MORE
WEIGHT! Training this way cannot be
any further from the truth; athletes really
need to understand the basis of strength
and conditioning first.
Just having a thorough understanding
of six basic training/practice principles
in strength and conditioning can help
save unnecessary injury and fine-tune
athleticism at a faster rate compared to
traditional bodybuilding and conditioning
programs. Lets review, even though an
explanation for each warrants a full book,
youll get the picture:
1. Function trumps Structure
2. Integration trumps Isolation
3. Practicing trumps Working Out
4. Teaching trumps Training
5. Stimulation trumps Annihilation
Before a coach gets their athlete into
more specific training for their chosen
sport or skill practice, that athlete must
create and possess a solid general base of
physical ability. strength and conditioning
can be acquired through all three ways,
but only one will set the pace for the rest.
GPP is the most overlooked tier in the
strength and conditioning pyramid for
many athletes. Your typical athlete and
coach is usually too eager to go into more
complicated Sport-Specific movement
patterns and drills without having a solid
foothold on the basics. I will bow my
head in shame, because I too, was a huge
follower of this.
GPP practice builds up, re-tunes and
recalibrates athleticism. Cycling in and out
of Sports-Specific Training and Skill or
Sport Practice alone will only break your
athleticism over time.
GPP is the underlying foundation to
your basic movement skills. These are the
integrated movements that are foundational to any sport or activity (i.e. squatting, lifting, lunging, pushing, pulling and
rotating). GPP places a strong emphasis
on fine-tuning foundational movement
skills through corrective exercise and following those corrective drills with similar
drills with resistance (like kettlebells).
There are a few basic corrective exercises
that can fine-tune your movements before
training, such as Face the Wall Squats
(Chinese Wall Squats), Hand Walks,
Halos, Reverse Lunge Twists, Single-Leg
Deadlift Reaches, Walking Racks, Hip
Shift Drills and endless others. These exercises and their many variations are only
a small variety of basic movement skills
that an athlete should be able to master
before tackling sports and skill practice.
I must warn you, they are not as easy as
corrective squat exercises

wall squat (hands on chest)
wall squat (hands on head)
wall squat (hands overhead)
corrective kettlebell exercises

proper tgu hip movement: the hip shift drill
proper kettlebell start position: the hike pass
proper overhead lockout: the overhead farmer walk
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Corrective Kettlebell
Workout Routine
they look.
The Key Components of Human Fitness
(Proprioception, Stability, Functional Movement, Strength, Power) are not determined by
muscle size, but rather the brains ability to finetune neural activation and produce maximally
controlled movement.
Athletes and coaches who insist on continually over-practicing Sports-Specific Training or
Skill will soon realize the impact on their Injury
Resilience and Sport Performance. Continually being aware of what is happening in GPP
practice and corrective exercises will allow
athletes to monitor where various Skill or Sport
Practice can be fine-tuned for more effectiveness during practice time. To understand more
about athleticism is to see that these basic
human functions are practiced and fine-tuned
whole-heartedly first, without the intent to
make skill or sport practice better (in which,
increased athleticism becomes the byproduct).
Physical Activity (Skills, SS, GPP) is only
one part of three ways to realize an athletes
Optimal Health and Athleticism, the others
are Nutrition (Paleoid) and Recovery (Active).
Whether or not one chooses to find a way to
tap into these disciplines and combine them
in integrated efforts is up to that individual.
In this case, the more basic knowledge we
have, the easier we can incorporate this into
our lifestyles. The perfect balancing of these
three elements can yield tremendous life fitness
results in less time than traditional methods of
gym training and extreme dieting. Even so, no
one person is the same. Can this be why there
are countless books on these disciplines that
tout their techniques as the best?
Some athletes may be more willing to just
increase their Physical Activity rather than
adjusting their Nutrition, others just the opposite, opting for a raw food lifestyle but hardly
challenging their strength and conditioning.
In the case of Recovery, this does not mean
Couch Potato Remote in Hand Relaxation. A
more active recovery (adequate rest, foam rollers, AIS, massage, etc.) is suitable for protein
synthesis and regeneration from hard bouts of
skilled work, sports specific training, or general
physical preparation exercise. The trick is
finding the perfect mix of effective things that
work for you.
For the purposes of Physical Activity alone,
the true reality of human performance and fitness training is that there is no one system that
provides all the answers. We can only logically
and scientifically agree that the most important
principles and ideas from a variety of currently
effective modes of training and physical development must be incorporated in an easy-tounderstand template that should be practiced,
not just put through the motions. w
by Junior Nartea
Junior Nartea & NDS Athletics, go to
www.NDSAthletics.com
strength, &
conditioning
ug
Do
Fioranelli
The Farmer Walk:
Kettlebell
Style
T
he Farmers Walk is one of those exercises that

can be described as easy to learn but challenging
to execute. Most of us have seen the hulking
goliaths in strongman competitions pick up weights
ranging from 125-170kgs (275-374lbs) and walk as
fast as they can for a given distance. As simple as
the competitors make it look, there is a whole lot of
strength, coordination, stability, and mental focus that
goes into performing this movement, and that is why it
is advantageous to have them in many athletes training
programs. In this article, I am going to discuss some
Farmers Walk variations using kettlebells and how to
incorporate them into your program.
The basic Farmers Walk is normally performed
by hand-carrying specialized bars loaded with heavy
amounts of weight. These specialized bars are great
for training your grip strength and for maximizing the
amount of weight carried, however, they do not allow
for much variation to target specific core elements that
enhance the athletes overall conditioning. Dumbbell
Farmers Walks allow for slightly more variation, but
the safety within the alignment of the weight when
performing some variations comes into question. For
example, putting heavy dumbbells overhead and trying
to walk may cause unnecessary strain on the shoulder joints and may even lead to an injury because the
design of the dumbbell displaces the weight outside
the body.
Although some may argue that using kettlebells for
Farmers Walks are not as effective as specialty bars
or dumbbells because of their relatively light weight,
maximal weight aside, kettlebells are great for performing Farmers Walks because of the nearly unlimited
amounts of safe variations one can perform. Depending on how you perform your kettlebell Farmers
Walks and the type of variation used, you can focus
your training on one or more of the following
aspects:
Grip Strength
Joint Integrity
Muscle Endurance
Core Stability
Cardiovascular Enhancement
Mental Fortitude
Starting with the basic kettlebell Farmers Walk, find
two kettlebells that are considered slightly heavy to
hold, but that you still feel confident you can maintain
good posture and alignment during the walk. Perform
a Suitcase Deadlift, retract the shoulders keeping
your chest up and begin your journey. The first thing
you may feel is the bracing stability the legs and core
muscles undergo to prevent your body from spinning
out of control. As you move along, you may begin to
notice your breathing becoming more labored as the
heart tries to speed up the flow of oxygen to the working muscles. Next, the burn of the forearm muscles
sets in and the fingers begin to open up. As the body
begins to break down, it all comes down to the mental
game: Dont lose your grip, and Just a few more
steps. >>
When your basic kettlebell Farmer Walk becomes easy, its time to throw in some variations. In theory, the single kettlebell Farmer's Walk may
seem easier than performing with two since the weight is much lighter, however, without the anchor on the other side, the leg function and
core stability is stressed dramatically. Keeping the correct posture and walking in a straight line becomes much harder to do when the weight
is not distributed evenly.
racked kettlebell farmer walk
Want to give your grip a rest? Then rack up the kettlebells and perform the Farmers Walk. This
can be performed with a single kettlebell. It is not as challenging as the single kettlebell in the
low position, however, core stability does become a factor keeping the weight from pushing you
too far forward or off to the side.
The most challenging variation of the racked walk is the double kettlebell version. Clean two
challenging kettlebells up into the racked position and it feels like a short punch to the gut. As
you begin to walk, the weight wants to pull you forward and your hip and core muscles are
working overtime to maintain stability. The fun begins when your breath shortens. The weight
of the kettlebells against the chest does not allow the diaphragm to completely expand and your
breathing will become short and labored. With the decrease of oxygen, the muscles begin to get
fatigued, the tank gets dry, and your mental will is the fumes that will keep you going to finish
your set.
overhead kettlebell farmer walk
Want strong shoulders? Press two kettlebells overhead and start walking. Your grip will be spared
in this version; however, the stability factor is increased because the body now has to take care of
the shoulder joints. The kettlebells are relatively safer than using dumbbells in this position because the weight of the kettlebell is supported by the forearm and should be directly in-line with
the hips. This type of Farmers Walk can obviously strengthen the shoulder joints and increase
the endurance of the surrounding muscles. You can even add a challenging core element if you
throw a turn in the walk. When you get to the turn, your brain may have a mental hiccup the first
time. It may not know the direction to go and when it does initiate the turn the core muscles
need to kick into overdrive so you dont go shooting off to the side. Keep the turn tight, practice
going in both directions and you will master them in no time.
The overhead walk can also be done with a single kettlebell. Using a single kettlebell makes maintaining balance more challenging due to the offset displacement of the weight (this is especially
noticeable during the turns). This single kettlebell variation is very effective on strengthening
core stability.
bottoms-up kettlebell farmer walk
Is your grip getting lonely after doing all of the racked and overhead Farmers Walks? Not to
worry, I have two options that will make those muscles wish they never complained about being
left out in the first place. Bottoms Up (also known as Pistol Grip) kettlebell Farmers Walks are
tough; tough on the core and on the grip. With their unique positioning of the kettlebells, your
cardiovascular system might not be challenged as much because you probably wont get as far as
you normally do using these variations. Word of caution, the Bottoms Up Farmers Walks are
potentially more dangerous than the others because when the forearms get tired and the weight
goes, its going to drop in a hurry. It may be best to practice on grass where you can drop the
kettlebell when they are coming down. If you do not have that luxury, then have a good sense
when they are going to go, set a strong base and carry them into a backswing on the outside of
your body and set them down. This will minimize the risk of hurting your back or taking out
your kneecap.
Like the variations before, you can use one or two kettlebells to perform variation. Thelow bottoms up variation requires that you have the kettlebell(s) at chest level with the arm bent and
the forearm facing straight up. The high version has the kettlebell(s) in the completely locked
out position at the top. Both positions require relentless grip strength, core engagement, and
concentration.
blob-style kettlebell farmer walk
The final variation is very grip specific. If you have ever seen the blob Farmers Walk for distance, this pretty much mimics that event. Chalk up the hands and take one or two smaller
kettlebells, flip them over, grip the base and you are off and running. With this variation you are
most likely going for distance until your grip give out.
farmer's walk workouts
When integrating Farmers Walk into a training program, I either have them within a circuit or I incorporate them as a workout finisher by making a medley of different walking variations. They can be done for time, distance or best time over a specified distance.
Below are some Farmers Walk finishers I have done with my athletes:
Two-One-One Medley
This one is a progressive walk which gets harder each
round. Start with the three variations of the Basic
Farmers Walk in set A, rest and then progress to
set B by going to the Racked Variations. Rest again
and complete the medley with the Overhead Farmer
Walks in set C.
Distance: 50 yards each walk
Rest: 1-2 min b/t sets, no rest between exercises.
A1: Basic Double Kettlebell Farmer Walk
A2: Basic Single Kettlebell Farmer Walk (Left)
A3: Basic Single Kettlebell Farmer Walk (Right)
B1: Racked Double Kettlebell Farmer Walk
B2: Racked Single Kettlebell Farmer Walk (Left)
B3: Racked Single Kettlebell Farmer Walk (Right)
C1: Overhead Double Kettlebell Farmer Walk
C2: Overhead Single Kettlebell Farmer Walk (Left)
C3: Overhead Single Kettlebell Farmer Walk (Right)
High-Low Medley
Start with two kettlebells in the Racked Position and
walk 25 yards, turn around and press the kettlebell
up and walk back, repeat until you cannot maintain
proper body alignment.
Distance As far as possible
Rounds 2-3
Rest: 1-2 min b/t sets
A1: Racked Double Kettlebell Farmer Walk
A2: Overhead Double Kettlebell Farmer Walk
The Grand Finale Medley

This is a tough finisher, choose your weight wisely. For
this Medley you are going to complete all nine Farmer
Walk Variations without rest. As you progress, you can
make them harder by increasing the distance, adding
more weight, or beating your best time. The possibilities
are endless.
Distance: 25-50 yards each walk
Rest: None
A: Basic Double Kettlebell Farmer Walk
B: Racked Double Kettlebell Farmer Walk
C: Overhead Double Kettlebell Farmer Walk
D: Basic Single Kettlebell Farmer Walk (Left)
E: Racked Single Kettlebell Farmer Walk (Left)
F: Overhead Single Kettlebell Farmer Walk (Left)
G: Basic Single Kettlebell Farmer Walk (Right)
H: Racked Single Kettlebell Farmer Walk (Right)
I: Overhead Single Kettlebell Farmer Walk (Right)
Like many training movements, simplicity reigns

supreme and the Farmers Walk is no different. The
Farmers Walk is a great bang for the buck exercise
that can be manipulated to further enhance your
strengths and eliminate your weak points. They
are so simple to learn that the only thing holding
you back is your own willingness to execute the
different variations. Now go out there and make it
happen! w
by Doug Fioranelli
Doug Fioranelli, go to
www.RiseAboveStrength.com
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strength, mobility,
conditioning
Blending Methods:
Kettlebell & Bodyweight Training
f youre reading this article, its a safe

assumption that youre already training with kettlebells and bodyweight,
as well as a plethora of other unconventional methods of exercise. Both
forms of training are simple, primitive,
and incredibly effective for any health/
fitness goal you wish to reach. With only
these two forms of training you can get
extraordinary results in both fat loss/
conditioning or strength gains.
Lets take a look at the kettlebell,
known world wide for its ability to
provide the trainee with a lean, hard physique and real-world functional strength.
To find proof, one does not have to
look much further than the roots of all
kettlebell training techniques: the swing.
This simple movement helps our internal abdominal wall contract with more
force, strengthens our hips, increases our
range of motion, promotes coordination between muscle groups, develops
the posterior chain, and even speeds up
our metabolism. Its amazing for such a
simple looking tool. As any good trainer
will tell you, just like any piece of equip-
im
th
Bell
ment, the kettlebell is a tool and nothing

more. You cant build a house with only
one hammer, so how can you get into
the best shape of your life with only one
mode of training? This is where we need
to build a bigger collection of tools to
get the job done. This is where bodyweight training comes into play.
Bodyweight training is the oldest and
by far the most affordable, portable,
versatile, and functional form of exercise
known to man. Using the weight of
our own bodies, we can train ourselves
through all planes of motion such as
pushing, pressing, pulling, twisting, lunging, squatting, and sprinting. No matter
where you are in the world and regardless of income, you can get an amazing
workout as long as you have a space
large enough to lie down. You are your
own portable gym. Its hard to deny the
benefits of bodyweight training for creating lean bodies with explosive power,
just look at Olympic level gymnasts.
Using nothing more than their own
bodyweight, they create muscular, cut
physiques with mountains of functional
strength that carries over into all forms of athletics and everyday life. The human body is truly a beautiful piece of work!
However, once again, bodyweight training is only one tool
to get the job done. Lets take a look at how to blend our two
tools together; lets see what its like when bodyweight training is the hammer to our kettlebell nail.
When blending your bodyweight training with kettlebell
work, you must have a clear goal in mind. Find out what it is
youre trying to achieve (ex. fat loss, muscle gain etc.) and attack it with the right plan. Select exercises, reps, and sets that
suit your needs of your goal. For example, if you are looking
to lose body fat, a combination of ballistic movements (high
rep Kettlebell Swings, Bodyweight Burpees, etc.) mixed into a
circuit with little to no rest between exercises would be ideal.
Try setting up your circuits alternating between kettlebell

exercises and bodyweight techniques. Or set up one circuit
of kettlebell training and one circuit of bodyweight exercises
and jump back and forth between the two of them for 3-5
circuits. For those looking to gain strength, techniques that
require a full range of motion (Turkish Get Ups, L-Sit Pull
Ups, etc.) using heavy weight will do the trick in an old school
5x5 program. If your bodyweight is not heavy enough for a
certain rep/set scheme, then try adding weight. Simply use a
dipping belt to loop through the handle of a kettlebell or place
a kettlebell in a book bag to seriously rev up your bodyweight
workouts! The combinations are endless and the rewards are
outstanding when blending your bodyweight training with
kettlebell work.
Sample Bodyweight/Kettlebell Workout for Fat Loss

Warm up with joint mobility and 5 minutes of jump rope. Perform each exercise one after the other with no rest
between each, rest for 1 min when each circuit is finished. Repeat 3-5 times.
A1: Kettlebell Push Press - 3-5 x 1 min ES
A2: Burpees - 3-5 x 1 min
A3: 1-Arm Kettlebell Swing - 3-5 x 1 min ES
A4: Mountain Climbers - 3-5 x 1 min
A5: Kettlebell Goblet Squat - 3-5 x 1 min
Sample Bodyweight/Kettlebell Workout For Strength

Warm up with joing mobility. Perform each mini-circuit with no rest in between exercises and one minute rest between sets. Perform 5 sets for each group. Choose a weight that is challenging for the prescribed reps. On bodyweight
exercises such as Pull Ups or Dips, use a dipping belt to loop through the kettlebells for an added challenge.
A1: Turkish Get Up - 5 x 3-5 ES
A2: Kettlebell Windmill - 5 x 3-5 ES
B1: Around the World Pull Up - 5 x 6
B2: Double Kettlebell Front Squat - 5 x 6
C1: Ring Dips - 5 x 6
C2: Kettlebell Renegade Row - 5 x 5 ES
Just remember that you cant build a perfect body with one form of training. Get
creative and blend your training styles together, keep your body guessing, try new
things, and always strive to beat your personal best. w
by Timothy Bell
Timothy Bell & Jungle Fit at
www.Jungle-Fit.com
strength
The Westside Method
Dynamic & Max Effort Methods for Rapid Kettlebell Performance Gains
The Green Ghosts Guide To Kettlebells with The Westside Method. Edited by Tom Furman from the notes/postings/
email of Eddie Kowacz.
his method is by Eddie Kowacz, a former Marine, lifelong martial artist, corrections officer and SWAT member. It
is in a specific, yet open-ended format
to apply Westside principles to kettlebell exercises. Eddie uses the Westside Dynamic Effort
and Max Effort methods.
For Max Effort Snatches (Swing/Dead) I
have found that you can throw Prilepins Intensity Chart right out the window since you can
(and should) go to the well more often in the
90+ range since the training is unilateral, and of
course, its a compound movement. When I established a one rep max of 120/120 I found that
using a training weight of 100 lbs (which is just
under 85%), I could do two Max Effort (ME)
days a week for 6 months without comprimising
my training cycle. Of course, I would rotate the
volume every ME day, but I always stayed with
3 or 5 reps and never went over 10 sets. I remember doing 10 sets of 3/3 using 100lbs with
a 60 second rest between sets and wondering
whether the next day I would be sore and able to
complete my L/C (Long Cycle) Dead Clean &
Press training. The soreness never came. Every
3-5 weeks or so I would throw in a singles session using 110lbs for about 5 singles per side.
Feel free to do a 10 x 3/3 or 5 x 5/5 using similar
percentages. Training in the 85% range should
keep you in striking distance of 120+ provided
that the rest of your program isnt overburdened
with movements that are redundant.
Rest time between sets is a

very important training variable. No need to start off
with a 60 second rest break
between sets. Feel free to
use 2-3 minutes and simply
decrease the time as needed.
For Dynamic Effort
(DE)/General
Physical
Prepardness Day (GPP), I
have found that using the
70lb kettlebell is more than
adequate. I like to combine
the two, DE/GPP and it
has worked out well for
me. Reps were always either
3-5 and sets went to 10 and
sometimes more. As with
the ME day, time of rest between sets was a important
factor. Depending how I
felt, it was either 60, 45, or
30 seconds rest between sets.
I have found 15 seconds rest
to be too harsh and I felt a
little sluggish after testing it
out.
Start with 10 sets of 3/3
and a 60 second rest break
between sets and adjust as
needed. The most important
rule with this training day is
that all reps MUST be done
in an explosive manner!
Dont sacrifice Speed for
GPP. The GPP is a secondary effect with this training,
not the primary. Dont be
afraid to experiment with the rest times and if
you find that youre starting to slow down when
executing the Snatches then terminate the training session and make the necessary adjustments.
Give Dead Snatches a try with this Dynamic day.
I feel that they are a much underrated movement.
When I did my six month training cycle, which
consisted of the following three movements:
ME + DE Snatches, 2 Kettlebell Long Cycle
Dead Clean & Presses and Deadlifts, I never had
a back off week due to the following reasons:
1. The Deadlift percentages rarely exceeded
85% and I paid close attention to Prilepins
intensity chart as far as reps were concerned.
Most of the time the deadlifts were in the
80% range and they were done strictly for
maint. reasons.
2. The Long Cycle Dead Clean + Presses were
done using mostly the 24kg (70lbs) and 24kg
(53lbs), for example: (10 sets of 5 reps with
32kg (70lbs) with a 60 second break) and a
similar set/rep scheme with the 24kg (53lbs)
but with either a 45 or 30 second rest. Once
every 3-5 weeks I used either two 75lbs or
two 80lbs (attaching extra weight with duct
tape) and did triples for 5-10 sets using a 2
minute rest break in the case of the 80lbs.
I rotated the set/rep scheme along with the
time of rest between sets weekly. This is the
only place in my training that I backed off.
furman
They were back off workouts, not back off

weeks.
3. When doing ME Snatches (1-Arm), I ignore
Prilepins Chart* because I have found that
over the last few years that the 85+ percentage range can be more than doubled per side
without any ill effects.
*A. S. Prilepins Research in 1974, his recommendations
were as follows:
%
# of
Reps
# of
Sets
Optimal
Lifts per
Workout
70%
3-6
12-24
18
80%
2-4
10-20
15
90%
1-2
4-10
4. Have I ever done Deadlifts and Snatches

in the same workout, or would performing
them on separate days be better? Ive done
it both ways. Sometimes I would do Speed
Deadlifts first as a warm up using between
50-65% of max, then after a brief rest I
would do either 100lb Kettlebell Snatches
for 3 sets of 3/3, or 5 singles with 105lb or 3
with 110lb, per arm. I used the same method
but switched the order when I did 80-85%
Deadlifts. First, I would warm up using the
70lb kettlebell for Snatches and then I would
proceed with the Deadlifts. Since I was doing the Clean & Presses in the same cycle, I
considered it the more efficent training approach. If youre not doing Clean & Presss,
feel free to use alternate days (and by all
means, experiment). By the way, when I do
the Long Cycle Dead Clean & Presses, I always place the kettlebells on the outside of
my body/feet (as in a Trap Bar Deadlift). Totally different pulling action and a key factor
in limiting redundancy in my training.
5. Dont forget to train the abs! 3-5 times a
week. Jump Stretch Band Standing Crunches
are great.
6. Have you tried kettlebell/band grip exercises?
Take your fat handled kettlebell and a light
band. Put the band into the handle opening
length wise. With the kettlebell on the floor
and the band centered through, place each
foot into each band end. All you do is pick
up the kettlebell with a 1-Arm Deadlift. The
reverse pull is unlike anything else when you
use a band. Switch to a bigger band if need a
challenge, or just put some twists in the one
that you got for more resistance. This feels
like the tension that you get on the grip after
the kettlebell drops from the top on the fly.
Much better than regular Farmer Walks or
kettlebell holds. w
For a view of Eddies HIGHLY controversial diet,
go to:
http://reversemagazine.blogspot.com/2010/04/
another-view-of-intermittent-fasting.html
by Tom Furman
Tom Furman & his company, go to
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conditioning
Mix it Up with Kettlebells:
The Ultimate Full Body Training Experience
can remember the first time I picked

up a kettlebell and started with your
basic exercises: Swings, Squat Presses,
Rows, etc. I had no idea what the heck I
was doing and many people in the gym
came up to me and said, What is a meat
head like you doing with kettlebells? That
was when I decided to do some homework
and understand the training principles behind the kettlebell, eventually incorporating them into my overall training program.
I watched so many kettlebell techniques
and exercises in gyms, with trainers, and
online, then gave them all a try.
Let me just say, kettlebell training is no
joke. These things are the real deal and
can turn your workouts into fast and effective blasts of fun. As I was falling in
love with kettlebell training, I ran into
Michael Castrogiovanni. In my mind, this
guy was the best kettlebell beast to learn
from. I learned so much about kettlebells
and how to properly train with them that
I saw a huge gain in my strength and conditioning in short order. Along the way, I
learned how to juggle; just one way to get

a killer workout with kettlebells. I started
training my clients with them several times
a week and everyone witnessed a huge difference in their training. If you are new to
kettlebell training here are some facts:
Dynamically develop total body
strength, power, and conditioning
Increase muscle stabilization, agility, and proprioception
Rapidly build functional strength
Improve grip and core strength
Kettlebell workouts engage multiple
muscles groups at the same time, allowing for rapid, full-body workouts. With
one piece of equipment, you can do a
non-stop circuit of Squats, Cleans, Jerks,
Snatches, and Swings. When doing kettlebell workouts, I always add a sprint or a
distance run after my strength circuit. I get
my strength with the kettlebells, then my
conditioning. I try to incorporate kettlebell training twice a week with anywhere
t
n
e
Bender
from two to four exercises per workout.

One day Ill do four kettlebell exercises
with sprints after theyre completed. The
next day I do kettlebells with only two different exercises from the previous kettlebell training day with a distance run. Here
is a typical workout routine that my clients
and I do during the week. The exercises
will change every week and you can add
any exercise that you prefer to your own
workout with this example. Also, try either
one kettlebell or double kettlebells to challenge your workouts. w
Workout 1
A: Kettlebell Swings - 5x10-15

B: Squat to Overhead Press - 5 x 10-15
C: Bent-Over Rows - 5 x 10-15
D: Front Squats - 5 x 10-15
E: Sprint - 5 x 75 meters
Workout 2
A1: Kettlebell Clean & Press - 4 x 25

A2: Kettlebell Snatch - 4 x 25
B: Run - 4 x 600 meters
6 ways to mix up your kettlebell training
To keep the training fun and effective, I will sometimes take a pair of kettlebells to the beach, swing and
launch them, then run after them and repeat. I do this
for about 200 yards (always making sure no one is in
the way). Also try throwing the kettlebell in the ocean!
Just make sure you keep an eye on where it goes so you
dont lose your kettlebell. Some people will think youre
crazy, but if they knew how effective and explosive this
training was, theyd probably want to join in.
2
3
4
5
6
grass.
If you dont have a beach train at, you can always use
your backyard or any surface that will support the
landing of a thrown kettlebell. Note that this will
leave huge dents in your yard; avoid if you like your
You can also use a pool, pond, lake, river or other

body of water. Try dropping a couple kettlebells
to the bottom and bring them up to the surface.
In pools, dont throw the kettlebells into the pool,
instead, place them at the bottom.
If you are going to juggle, watch it when youre
practicing on payment, if you miss the kettlebell, it
might come back at you and hit your shins. Trust me
its not fun. I learned how to juggle kettlebells in my
alley with no soft surface!
Try taking your kettlebell on hikes or walks. During the hike, take it out and do a workout. There
is nothing better than being on top of a hill or
mountain and doing a kettlebell workout with a
breathtaking view.
You can use kettlebells with other tools for a sick

and challenging training session. I will use a pair of
kettlebells with a Olympic bar and flex bands. Place
the flex bands around the kettlebells and then place
them on both ends of the bar.You can do over head walks,
presses, lungs, squats and many other lifts with this set
up. With doing this the weight of the kettlebell and then
the bouncing of the kettlebell with the bands makes the
exercises twice as hard.Your core is always engaged the
whole time and keeping your balance is key.You will work
twice as many muscles when doing your barbell lifts with
this set up. Also you can use straps or chains and put them
around the bells and have them hanging from your squat
rack. With doing this you can do all kinds of explosive
exercises.
by Trent Bender
Trent Bender & his company, go to
www.Psychology4Strength.com
strength
Kettlebell Women:
Strong is the New Sexy

T
hats right everyone! If youre not

in-the-know, strong is now considered super sexy! Women with lean
muscles (that are actually useful) are
finally considered beautiful. Since strong
is the new sexy, Im proud to say that I
probably have one of the sexiest group
classes in the world. The women that
walk into my classes end up being the
strongest they have ever been and it only
gets better.
Over the last few years, we have taken
kettlebell training to the next level. After
I published my first article, The Need
to Train Like a Man, Especially If Youre
a Woman, back in 2006 (refer to this
article if you are interested more in the
science behind this concept), my female
clients were no longer as fearful of lifting
heavy objects. Ladies are starting to realize more and more that as they became
stronger, the feelings they experience are
empowering: increased self-confidence,
better posture, and most things in life just
become easier. Not to mention a healthier and leaner physique. In this article, Id
like to share a couple program designs
that I use in my group classes to make
sure that everyone becomes extremely
strong, balanced, and well conditioned.
Being well rounded is important, however, designing your class in such a way
that puts strength as the focus, yet adding
in conditioning aspects in the appropriate places, will help you and your clients
results increase beyond imagination.
Before I share a couple of the strength
workout designs with you, Id like to give
some examples of what most of the
ladies who come to me are doing now.
Keep in mind that they did not start off
strong by any means. They had to work
very hard and they did it using programs
like the ones you will see below. I have
tiny ladies in their 50s Swinging 24kg
(53lb) and 28kg (60lb) kettlebells, performing multiple Pull Ups, and Double
Clean 16kg (35lb) kettlebells. Some of my
super strong females are able to Swing
36-40kg (80-100lb), Snatch and Press
24kg (53lb) kettlebells, Double High
Pull 20kg (44lb) kettlebells, and perform
weighted Pull Ups.
One of my strongest clients, Katie
Dawer, a young mom, is under 123
pounds. She has long lean muscles, a
tiny frame, and can move weight around
that most men who come to me could
not. Not to mention that in the last few
months, she has changed her diet to
Weight 123 pounds, Height 57,

Presses 53lb, Pistol 53lb, Weighted
Pull-ups 35lb, Kettlebell Swings 106lb.
plant-strong eating, which has allowed her recovery time to be impeccable, therefore allowing her growth
in strength to sky rocket! Its an honor
to have played a part in turning these
women into powerful, strong, sexy
machines. They keep coming back for
more so I must be doing something
right!
Now for the magic! This is what most
of the workouts will have in common: they are all carefully designed to
integrate balance while focusing on the
entire body. Each workout consists of
working on pulling your own bodyweight, whether during Body Rows or
Pull Ups, Pushing, Lunging, Squatting,
or Deadlifting, and explosive exercises
such as Swings, Snatches, Ropes, or
Bodyweight exercises. >>
au
n
e
r
miller
double kettlebell high pull (20kg x 2)
weighted kettlebell push up (20lb)
goblet squat (32kg)
2-hand kettlebell swing (36kg)
clean & press (24kg)
weighted pull up (8kg)
1-leg kettlebell deadlift (32kg x 2)
windmill (24kg)
workout #1
workout #2
Warm Up
Warm Up
Alt Turkish Get Up - 2-3 Reps ES

Downward Dog / Walk Outs / High Plank - 5 Reps
Bodyweight Squats - 10 Reps
(NOTE: Focus on prying the knees open at the bottom of
the squat)
Sequence #1
Push Ups - 5 Reps
(NOTE: Make sure they are very challenging for your level;
add a plate or put your feet on a box if needed)
Double Racked Back Lunges - 5-6 Reps ES
1-Arm Swing - 8 Reps ES
(NOTE: Ladies, aim for a 16kg. Men 24-28kg. Chalk up if
needed.)
Rest for 45-60 seconds while lightly stretching hip flexors,
shoulders, and chest. Repeat any where between 3-4 rounds.
Sequence #2
Ring Rows - 5-8 Reps
(NOTE: Add weighted vest or put your feet on a box to
make it more challenging.)
Overhead Waiter Walks to Windmill - 1 Reps ES

Single Rack Walk to Swings - 10 Reps ES
Bodyweight Squats - 10
Light Joint Mobility - 1-5 Min
Sequence #1
Clean & Press - 5 Reps ES
1-Leg Deadlifts - 5 Reps ES
Heavy Kettlebell Swing - 12 reps
Active rest for 30-60 seconds while lightly stretching
hip flexors, shoulders, and chest. Repeat anywhere
between 3-4 rounds.
Sequence #2
Pull Ups or Chin Ups - To Failure
(NOTE: 85% intensity, use a band for assistance if
needed or add weight)
Suspended Air Lunge - 8 Reps ES
Plyo Box Jumps - 10 reps
Double High Pull - 8-10 Reps
Active Rest for 30-60 seconds while lightly stretching

hip flexors, IT bands, Glutes. Repeat anywhere between
3-4 rounds.
Rest for 45-60 seconds while lightly stretching hip flexors,

shoulders, and chest. Repeat anywhere between 3-4 rounds.
Rope Slams
Heavy Goblet Squat - 5-8 Reps
Finisher
Med Ball Slams
Finisher
Rope Waves
Jump Squats
Snatch Left
Snatch Right
Circuit, 15 seconds of 100% work, 15 seconds rest. Repeat 5
times.
Cool Down
Variety of Planks, Prone Cobras, and Joint Mobility Drills for
5-10 minutes.
Rope Zig Zags

Russian Twists
Circuit, 20 seconds on 20 seconds off. Repeat for 3-5
rounds.
Cool Down
Variety of Planks, Prone Cobras, and Joint Mobility
Drills for 5-10 minutes.
Remember that I designed these workouts are for a controlled group setting in order to make
sure that form and technique come first. Once form is flawless, then the heavy weights are
loaded on for an efficient strength workout that also provides a conditioning benefit. They are
not specifically designed for one individuals goals. Luckily, over time I have been able to see each
and every person, regardless of their personal goals, attain what they set out to achieve concerning all aspects.
If you want more workouts like this, then please check out my website at ontheedgefitness.com
or my blog at kbellqueen.blogspot.com where new ones will be posted periodically. w
workout tag
Check out Lauren Millers latest

Kettlebell Strength Workout
for Women
by Lauren Miller
Lauren Miller & her company, go to
www.OntheEdgeFitness.com
subscribe now!
The My Mad Methods Magazine is the only

publication 100% dedicated to Unconventional Training Methods like kettlebells,
sandbags, Indian Clubs, macebells, battle
ropes, and more!
If youre looking for the latest and greatest
tips, tricks, and kick ass training information,
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This magazine features workout plans,
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The August/September 2011 Workout DVD

features a kettlebell workout from John
Wolfs (owner of Wolf Fitness Systems
and developer of the Evolution Kettlebell
Groundwork program) new EKG DVD.

MyMadMethods AUG2011

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Unconventional Training, Unconventional Tools, Unconventional Results

August/September 2011 - MyMadMethods.com

strong is the new sexy

Lauren Brooks Miller Takes

the westside method

Dynamic & Max Effort Methods for

kettlebells & bodyweight

Combining Methods for Max Fat/Loss

fitness for the minimalist

Marine MSgt Angel Oteros Kettlebell

Free Workout DVD featuring John Wolf

1-year anniversary kettlebell edition

free workout vids, exercise demonstrations,

in unconventional city, the

While all the unconventional training

12 Explanations from the Source:

Evolution Kettlebell Groundwork

Russian Kettlebell Challenge

Why Should You Choose IKFF?

16 Explanations from the Source:

Steve Maxwell Certification

Long Live the Kettlebell!

A Test of Will & Skill

24 The Kettlebell, Your Body:

Fitness for the Minimalist

What Makes it so Special?

The Stuntmans Best Friend

General Physical Preparation

Kettlebell & Bodyweight Training

Dynamic & Max Effort Methods

Full Body Training Experience

Strong is the New Sexy

4 / MyMadMethods t Aug/Sep 2011

MY MAD METHODS MAGAZINE

elcome to the seventh official issue of the

Cover photo of a kettlebell by Fernando

Letter from the Editor

Mark de Grasse is the founder and owner

Aug/Sep 2011 t MyMadMethods / 5

Lauren Brooks Miller

Combat Kettlebell Systems / Socal MMA Fitness

lauren brooks miller

On the Edge Fitness

Brood 9 Martial Arts

6 / MyMadMethods t Aug/Sep 2011

Rise Above Strength

Master Sergeant, USMC

Ron Morris Strength for Living Center

NDS Kettlebell Athletics

Wolf Fitness Systems

In Lithuania, Arturas studied for four years at Academy of

the forged athlete

8 / MyMadMethods t Aug/Sep 2011

The Forged Athlete Gym is a warehouse style gym specificaly

Would You Attend an Unconventional Fitness Expo?

My Mad Methods is Tagged!

Get Involved Online!

We have over 6,000 members online!

Aug/Sep 2011 t MyMadMethods / 9

Brute Force Barebones Sandbag

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