Archive for the ‘russian kettlebell instructor’ Category

Hello everyone.  I hope that you and those you care about are doing well.  I wanted to write about kettlebell instructor certifications.  I am only going to speak about the benefits of the Russian Kettlebell Challenge & Hardstyle Kettlebell Challenge (Dragon Door) programs because that is what I am certified in.  Since, I have no idea how and what the other certifications entail I am not going to bash or speak of any other kettlebell certification program.  Just not how I like to do things anymore.  I will let you read this post and then make the decision for yourself.

Hardstyle Kettlebell Certification

Russian Kettlebell Challenge Level I Certification

Certified Kettlebell Functional Movement Specialist

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THE #1 REASON WHY YOU SHOULD BECOME

A CERTIFIED KETTLEBELL INSTRUCTOR

It will make you a better fitness professional

-Many of you are (or should be) constantly striving to become better, to take yourself as a profesisonal and your business to a higher level.  The RKC system is what you need.  Nowadays people are sick and tired of the gym approach to machine based training, they are tired of not getting the results that they so badly want.  They are looking for something new, exciting, and that EMPOWERS them to be a stronger, healthier person (body, mind, and soul).  This is what the RKC provides.  Many top instructors say, “It is not the kettlebell that delivers what you and your clients need, its the RKC SYSTEM”.  This system provides you the tools necessary to get the most out of your clients.  To get them moving BETTER, with more EFFICIENCY, which corresponds to moving MORE, which means better results.

-The HKC/RKC SYSTEM provides you with the proper tools to develop a solid strength foundation with your clients, understand imbalances and asymmetries and how to correct them with foundational kettlebell drills, and take them metabolically to the next level.  This is why the HKC is a full day of training and you learn the 3 foundational exercises.  That is why the RKC is a full 3 days of drilling, learning, and teaching the exercises that have been shown to produce fantastic results.

-Lets face it, would you take yoga lessons from me if all my “training” included watching a video or DVD?  Would you let me show you how to use a pilates reformer if I have not had extensive training in how to properly use, progress and challenge clients in a safe way?  HECK NO!  Then why would you ever train or want to be trained by someone who is not certified?

-In a world where liability and negligence is on the rise, why would you risk training someone in which you are not certified in?  Some day SOON, there will be a case where a fitness professional gets sued and loses due to not having a kettlebell certification.

-The kettlebell certifications provided by dragon door give you all the tools you need to move you another tier in the levels of fitness professional.  The RKC allows you to get 100% out of every client that comes through your door.  The studies show that the kettlebell swing alone (not including all the other fantastic benefits from the other foundational exercises) takes individuals metabolism to off the charts IF TAUGHT CORRECTLY.  Plus you have to EARN it!  In whatever you have done in your life, you cherish the things that you had to work for.  The HKC/RKC will make you EARN your certification so there will be no doubt in your mind that you are qualified.  Plus, you are allowed to progress within the community from HKC, RKC Level I, CK-FMS and RKC Level II.

-IF you don’t want to take my word for it, look at how many Top Level Fitness Professionals in the world today who have become a part of the RKC and they all came from different aspects/specialities.

The list goes on and on!  Why did all these top notch health & fitness professionals become part of the RKC?  Because they saw and experienced the HUGE benefit that it provided them and their clients.  What more could you ask for?  Here is the HUGE bonus that no one who is not a part of the HKC/RKC community knows about.  The HKC/RKC brother/sisterhood.  I have never been a part of a society that is so SPECIAL as the RKC.  That is why you will see RKC’s get teared up at Dragon Door events when Masters and Senior Level RKCs speak to everyone about what it means to be an RKC.  I look forward to every workshop not only for what I will learn and how it will effect me as a professional but also for the people who mean so much to me that they will help at any and all hours of the day and night to see you succeed.  I truly consider every HKC/RKC I have the pleasure of knowing my family.

Hello again everyone.  Hope all of you are doing well with your lives and training smart.

Today I want to review a DVD/Workbook combination by Master RKC Brett Jones and Gray Cook, RKC.  It is called Kettlebells from the Center: Dynami.

This workbook/DVD is a progression from the Secrets Series and Kalos Sthenos.  If you have not previously watched these before videos and workbooks I highly suggest to watch them as it makes a seemless transition into Dynami.  This workbook does a fantastic job of building your exercise skills through a proper progression.

Pattern Building>Slow Strength>Symmetry> and then Dynami (power).

Many of you may have heard that it speaks about the Kettlebell Swing and then its power counterpart, the Push Press.  But you would not believe how so much more is contained in this book.  They begin with the basics of movement as a great review that even includes often overlooked principles of movement screening and clearance tests to proper breathing (biomechanical and anatomic).

The DVD and workbook covers so many drills and progressions that are vital to myself not only as an individual but as an instructor.  I have progressed many individuals through the deadlift, swing and single leg deadlift much more efficiently with the use of the drills in this workbook/DVD.  SO MUCH is covered and it is great once again that I can see it on DVD and then be able to read the information and refer back to it in a workbook.

Items covered in Kettlebells from the Center (includes instruction, pattern building, slow strength, power and common mistakes)

  • Deadlift and variations
  • Swing and variations
  • Single leg deadlift and variations
  • Squat
  • Bottoms up squat
  • Press
  • Bottoms up press
  • Push Press
  • and Squat to Push Press
  • fantastic movement prep drills you have not seen anywhere else!

One thing I ABSOLUTELY LOVE about the bottoms up progression is that it is a fantastic way for you as an individual to address symmetry and be able to clean those things up.  Those of you going through the ROP ladders to get your clean and press numbers should really consider using some of the bottoms up progressions during your off weeks or your variety days to help you to address your symmetry.  You WILL notice that with these particular drills will help you improve quickly and avoid injury as well!

Again I highly suggest Dynami for you to purchase for yourself and for your clients.  All of you will greatly benefit from this series.  It is a must for those individuals who are training for RKC Level I and II to help you progress efficiently and get the strength you need to complete the requirements of your certification.

Hope everyone is dong very well. I just returned from a fantastic event, the RKC’s Certified Kettlebell Functional Movement Specialist Workshop. What a wonderful 4 days Nikki and I had with our RKC brother/sisterhood.

Throughout all the lectures, labs, and exercise breaks I started thinking to myself: “who would not want to be FMS screened and/or attend CK-FMS?”

Think about it for a second. For those of you who have trained for RKC level I or II, how many of you had to deal with some kind of setback/injury? How many of you when training or attending RKC was informed that your technique was sub par and really struggled with proper technique?

Did you ever think that your setback and/or injury may have been due to a limitation that may exist in your body? How about the thought that this limitation puts your body in a position that you cannot perform the RKC standard for exercise technique?

That is the beautiful thing about the FMS.
It sets a baseline that gives you an idea about what your limitations are (be it asymmetry or imbalance). It provides you with a proven method of correcting these limitations whether it be improving on mobility, stability and/or motor control.

The reason why I am talking about it is because I have seen it as well as experienced it. I have seen individuals training for HKC and RKC get setbacks in their training due to a limitation. I have seen those same individuals fail their certification because they would not take the time to work on that limitation.

I am no better!!! I had alot of trouble getting my snatch numbers as well as being able to demonstrate RKC competency in my press and snatch in the lockout position. I was very fortunate enough to understand my shoulder/thoracic limitation in my FMS score and addressed it during training and taking a step back from training to get my shoulder mobility score to where it needed to be. Then I slowly progressed back into proper technique with corrective exercise and help from my instructor Master RKC David Whitley.

So if you would consider some advice:

If you are planning on training and attending a RKC level I or HKC. Take the time to get a FMS and work with an RKC. Better yet, get with a CK-FMS and get the best of both worlds. Then you can make sure that you are limitation free and that your technique is solid.

If you are RKC Level I, attend CK-FMS. This is a terrific opportunity for you to better yourself as a Kettlebell instructor. Knowing your clients FMS score helps tremendously with guiding you as a RKC to determine what patterning will work best to get your clients training with proper technique. Remember what I said earlier, poor technique may be due to your client’s limitation

Also you are giving your clients more value to your training by helping to get them in fantastic shape AND prevent injury!

Nikki and Imade a very good decision and went to CK-FMS before attending RKC II.  This gives us all the tools to keep our limitations at bay and have the optimal ability to train for the rigors of Level II.  Also, another smart thing we have decided is to attend the Summit of Strength to help us get our technique on target to train limitation free and with solid technique!

NEW INFO:

Since we truly believe that the FMS is a very important system to have when training for ANYTHING, including HKC/RKC.  If you sign up through our affiliate link, you will get a free functional movement screen, corrective session and prep session.  HKC = 1 hour, RKC = 2 hours.

Been a while since I have updated everyone on how Nikki and I are doing for our preparation for out Russian Kettlebell Instructor Certification in San Diego, CA on Aug 28-30th.

2 weeks from today we will be on a plane for the west coast. I have been a little on edge lately. Don’t think I have been this nervous for anything in my life. State wrestling was one but I was too young and naive to understand the ramifications of what I was about to accomplish. First day of college football and my first day of working at a Division I football school was nerve racking as well. My wedding I was a giddy nervous, I couldn’t wait to get married to the love of my life.

I guess when you are so committed to a system (that being the RKC) you really want to not only pass, but perform very well.

If you are interested in seeing what the instructor certification requirements are, click here.

Our instructor Dave Whitley gave us some very encouraging words, he said basically that he feels that we have prepared well and are ready. Anything we need to improve on or “clean up”with our technique should be cleaned up during the certification. All we need to do now for the next 2 weeks is to maintain what we have and don’t do anything to jeopardize our performance (example: tearing up our hands, pulling a hamstring, and so forth)

That is all for right now. I will definitely try and blog once or twice down in San Diego depending what is going on and give you a recap after it is all over and done with. I would love to be able to announce in 3 weeks that you are now speaking with Mark Snow, RKC and Nikki Snow, RKC!

Hello everyone out there, hope that the week is treating you well. Nikki and I had a very productive week 2 on our 16 week quest for RKC San Diego. We made it to 3 kettlebell classes this past week. During class we worked on viking push presses, goblet squats, TGU’s (Nik did a few rounds with a 20kg and Mark did the majority of his with a 12kg and 24kg at the same time), elevated split squats and some pushups, and of course TONS of swings!

With our at home workouts, we started our Rite of Passage Clean and Press ladders- 3 ladders of 3 rungs with for the heavy day and adjusted for the light and moderate days. Saturday we did a 5min snatch test–both of us hit our numbers. We also did 10 min of double swings (Nik with a 16kg, Mark with a 24kg), 20 sec work, 40 sec rest. We squeezed in a few more similar workouts during the week.

Below is Sunday’s workout. We took the Tracy Reifkind , RKC workout and adjusted it some to use 2 kb’s to get us prepared for RKC:)

The Double Kettlebell Circuit
(Nik did 2x12kg, Mark did 2x16kg)

Set one:

20 double swings
20 transfers w/1 kettlebell (DARCs)
Set two:

20 double swings
1 transfer 40 times

Set three:

15 double swings
15 transfers

Set Four:
One double swing, 1 double Clean, Press: 10 reps
then 10 transfers
Set Five:
One double swing, 1 double Clean, Press: 10 reps
then transfer10 times

Set Six:
One double swing, one double snatch, 10 reps
then 10 Transfers (DARCs)
Set Seven:
One double swing, one double snatch: 10 reps
Then 10 transfers (DARCs)

Below is Tracy’s original workout:

The Kettlebell Circuit
(all done with 26# kb)
Set one:
20 swings left, Transfer 20 swings right
20 transfers (DARCs)
Set two:
10 swings left, Transfer
10 swings right
1 swing, one transfer, 40 times

Set three:

One swing, one transfer 30 times

Set Four:

One swing, Clean, Press: 10 reps per
arm then transfer to opposite arm

Set Five:

One swing, Clean, Press: one rep per
arm then transfer10 times
then 10 Transfers (DARCs)

Set Six:

One swing, one snatch, 10 reps per
arm then transfer to opposite arm
then 10 Transfers (DARCs)

Set Seven:

One swing, one snatch per arm then
transfer ten times
Then 10 transfers (DARCs)


Just an FYI for all of you readers in the Nashville area who have teenagers that need to get ready for the upcoming sports seasons. My Senior RKC instructor (Russian Kettlebell Challenge), Dave Whitley, is hosting a Sports Performance Bootcamp this summer.

  • 6 week program
  • 2 workouts per week
  • option of morning (tues & thurs 7am) or afternoon (mon & thurs 4:30pm) workouts (or mix and match)
  • program designed to increase strength, power, explosiveness and durability
  • includes functional movement screen before and after bootcamp to measure improvement on movement deficiencies
For more information you can check the link I have on facebook: http://www.facebook.com/event.php?eid=83196437792 . If you are not a facebook subscriber just email me at sghumanperformance@gmail.com and I can send you a flyer.
To sign up please contact Dave Whitley, Senior RKC at irontamerdave@hotmail.com


Just an FYI for all of you readers in the Nashville area who have teenagers that need to get ready for the upcoming sports seasons. My Senior RKC instructor (Russian Kettlebell Challenge), Dave Whitley, is hosting a Sports Performance Bootcamp this summer.

  • 6 week program
  • 2 workouts per week
  • option of morning (tues & thurs 7am) or afternoon (mon & thurs 4:30pm) workouts (or mix and match)
  • program designed to increase strength, power, explosiveness and durability
  • includes functional movement screen before and after bootcamp to measure improvement on movement deficiencies
For more information you can check the link I have on facebook: http://www.facebook.com/event.php?eid=83196437792 . If you are not a facebook subscriber just email me at sghumanperformance@gmail.com and I can send you a flyer.
To sign up please contact Dave Whitley, Senior RKC at irontamerdave@hotmail.com

Friday morning bootcamp with Dave Whitley.

Warmup always

Circuit for 2 rounds of:
Goblet squat to overhead press
1 arm rows
Rear foot elevated split squat on picnic bench
Burpees!

30 on, 15 off-switch sides if on a single limb exercise.

Next abdominal circuit of: hot potato, thoracic rotation, cherry pickers & prone plank 30on/10off

Last and never least, kettlebell swings: 25on/15off. 6 rounds.

Everyone have a terrific weekend!

Nik and I drug ourselves out of bed and headed out into the rain for bootcamp.  Thank God we have a shelter type area where we can do the bootcamp and stay out of the rain.  

After warm up we did:
Circuit #1 (4 rounds)
-Kettlebell squats holding kettlebell at chest position (almost like a front squat)
-1 arm rows (each side)
-push ups
Circuit#2 (3 rounds)
-push presses (each arm)
-Static lunges (each leg)
Last circuit (termed the “CAROUSEL OF PAIN”)
-Everyone got into a big circle with their kettlebell.  We did KB swings for time and then rotated to the next kettlebell.  (20 sec on, 30 seconds off).  There were 10 total kettlebells in different weights we ended up swinging.
ALL IN ALL 46 MINUTES AND 634 CALORIES LATER!  WE DID NOT EVEN RUN TODAY BUT MY HEART RATE WAS LOWERING AND SPIKING EVERY MINUTE.  (HR high of 178)

We are now in week #2 of kettlebell bootcamp.  We are very happy with the workouts as we are working on strength, power, cardiovascular systems and fat loss.  Here was todays workout.

-Push up ladders with partner.  One person performs push up while other stays in plank position.  Ended at 5 reps.
-Deep squat ladder (2 rounds to 5 reps max) with partner.  One person comes up from squat position and back down while other person stays in downward squat position
-Kettlebell swings for time with 1/2 rest (example 30 sec swing/15 sec rest) performed for 10 minutes
Max heartrate was 178, calories burned was 491 on my watch.  Very pleased with the workout and how I feel afterwards.  
After the class Nikki and I decided to film each other doing swings, our instructor David saw what we were doing and came over to help que us.  He also performed some swings for us to compare ourselves to.  I am noticing that I need to hinge at the hips more and David gave a great que for activating my abdominals during the swing: “pull your sternum to your pubic bone”.  He stated that he was pleased with how are technique is progressing but we just need to keep practicing to perfect the technique.
Let us know what you think!