Kettlebells for Beginners

If you are new to kettle bells you may be wondering things like "what is so good about them", "what is unique about them" and "how do I get started"?   So in this short blog post I will answer those questions and more.   What is so good about kettle bells?...

Kettlebell muscle program
Kettlebell muscle program

Don't listen to what the gym rats say, if you have a collection of kettlebells, you can use them to build a strong and muscular physique.   Yes kettlebells lend themselves to ballistic movements and are mostly thought of as a metabolic fat loss conditioning tool,...

Repetition ladders
Repetition ladders

  There is saying to "press a lot, you must press a lot" To make progress with overhead strength work you need volume and frequency. Nothing beats the Russian repetition ladder to accomplish that goal.   Here's how it goes Clean the bell to the rack and...

AMRAP Kettlebell workouts
AMRAP Kettlebell workouts

  AMRAP - As many rounds as possible   Time efficient, metabolic kettlebell workouts.  Here are some great single bell AMRAPS for those of you with little time to get a session in. Always warm up with some pump stretch, mobility exercises, and light get ups,...

No excuses swing program!

I often hear people say they don't have time to exercise and sure I get it, we all live busy lives and have commitments that take priority. This program will only take 20 mins of your day, 3 times per week, total weekly commitment, 60 minutes!  Can you find time for...

Quick full body strength workout

Training doesn't need to be a long and laborious affair, 15, 20 or 30 min workouts are just as effective as (if not more effective in some cases) longer duration workouts. Choose compound exercises that work the major muscles groups as shown in this kettlebell chain...

RKC Deep six workout

Now here is a kettlebell complex that will smoke even the most conditioned trainees. The RKC Deep 6 Workout is a takeoff of the old Omelet, but is limited to the RKCs core 6 lifts. The Deep 6 allows the trainee to practice and develop deep skill in all of the basic...


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