Posts Tagged ‘nebraska kettlebell’

The Hardstyle Kettlebell Certification

Omaha, Nebraska

August 7th, 2010

If you look at the calendar now it is about  7 weeks until our first upcoming Hardstyle Kettlebell Certification here at SG Human Performance with Master RKC, David Whitley on August 7th, 2010.  We are very excited to be able to provide the Omaha area with a certification that teaches all the important aspects of Russian Kettlebell Training.

(Click Here for a list of all upcoming HKC’s)
HKC Certification

I would like to provide anyone who is interested in getting their HKC (or RKC for that matter) some important points to your upcoming certification.

  • The RKC/HKC method of certification is not just a show up to the certification, and walk out with a certificate.  YOU MUST EARN IT!  This is why I suggest that everyone train with an Russian Kettlebell Certified Instructor before attending the event.
    • This way you already have an understanding of the movement patterns needed to perform the kettlebell swing, turkish get up and goblet squat correctly.  Then you can practice at home or continue with your RKC until the day of the certification.  This will mean then you can fine tune your skills instead of having to begin from scratch.
    • There is about a 33% fail rate per certification, I believe this is due to individuals who felt they could pass just by showing up or by training on their own.
    • If you are in the Omaha/Council Bluffs and surrounding areas you are welcome to join our bootcamp to help you train plus we will be having some HKC prep sessions on Saturdays beginning 8 weeks before HKC.  For more information, email us at
  • You have to be able to show the Master/Senior Instructor that you can TEACH as well as perform the required movements.  This includes being able to use the techniques shown that day to help your clients understand and perform the movements safely and correctly.  In the prep sessions we will cover and practice finer points of instruction.
  • For more details about the Hardstyle Kettlebell Certification and its requirements CLICK HERE.

Enter the Kettlebell Workshop

David Whitley, MRKC "The Iron Tamer"

On Sunday, August 8th from 10am to 2pm, David Whitley will teach the remainder of the “ETK” essential kettlebell exercises.  Sign Up Here for the workshop.  HKC Attendees recieve a $100 discount if they sign up before the day of the event.

Following exercises will be covered:
• Clean (Single & Double)
• Snatch
• Clean and Press (Single & Double)
• Clean and Squat (Single & Double)
• Turkish Get Up Variations
• Swing Variations

Hello everyone. We here at SG Human Performance having a very productive off week here at the gym. This is our week to get caught up on some paperwork, review our bootcamps to see how are members are progressing and to re-screen individuals on the functional movement screen.

Every off week we try to offer 1-2 bonus workouts that have a little twist to keep our members guessing. This week’s bonus workout is termed the deck of cards!

We took 2 decks and eliminated all cards with a 9 or 10. (Cards remaining are 2-8, Ace=1, jacks, queens, kings & jokers)Then we set a timer for 30 minutes and instructed the members to pick a card and do the exercise that went along with the suit and the number determined the amount of repetitions. We instructed to chose the weight accordingly to the number of reps requested for them to perform. Quality over quantity and to feel free to take breaks during the exercise and/or the workout itself. Here are the exercises we assigned for the workout according to the cards.

Heart = Kettlebell swing x 2 (example: pull an 8 of hearts and you perform 16 kb swings)

Club = Pushups (these can be performed on the TRX, elevated on anything {we use a tractor tire}, or any type of modification depending on reps needed

Diamond = Goblet Squats

Spade = 1 arm rows (pull a 4 of spades perform 4 reps per side)

Pull a Jack of any suit = use the battling rope for 40 repetitions, don’t have a rope? Do 20 mountain climbers!

Queen = 50 jump ropes of any kind

King = 10 burpees

Joker = 15 double kettlebell swings

Today’s workout.

Wanted to work on some basic kettlebell drills and also push myself pretty hard. Borrowed the “stack” workout idea from David Whitley, Master RKC.

Set gymboss to :30, automatic rounds. Chose a medium sized Kettlebell. Perform the exercises in order. Remember: quality over quantity.

-kettlebell swing, rest

-swing, plank, rest

-swing, plank, goblet squat, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, 1arm row R, 1 arm row L, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, 1arm row R, 1 arm row L, kb swing tranfers, rest

You can now chose to stop here or do what we did and head back down the stack.

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, 1arm row R, 1 arm row L, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, bridge, rest

-swing, plank, goblet squat, 1 arm swing L, 1 arm swing R, rest

-swing, plank, goblet squat, rest

-swing, plank, rest

-swing, rest

All in all around 72 rounds of :30 for a total of about 36 minutes. Please remember to pick a medium sized kb and really concentrate on form. Feel free to rest if needed.

Hope everyone is doing fantastic.  Here is our next volume of workout of the week.  Equipment is TRX and a Kettlebell.

Set Gymboss Timer to

:30rest/:30work, 2-3 rounds

4 stations – 2 exercises per station

A) TRX Bridge/TRX Plank

B) Rack Reverse Lunge R/L

C) Renegade Row R/L

D) Double KB Deadlift/Farmers Walks

Rest for a few minutes and let your heartrate come back down a bit.  Then set up as many kettlebells as you have and perform the “circle” so named by Dave Whitley, Master RKC.  Keep Gym Boss timer at :30/:30 and perform a round of swings, move to a different size kettlebell during rest and repeat for 8-12 rounds.  Feel free to put in a round of burpees, jump rope, mountain climbers or if you are so lucky as our members, battling rope!

Hello everyone.  This week has been a terrific one here at SGHP.  Our members are making huge strides and are progressing very nicely towards their goals.  We have had one member lose 5 pounds in 2 weeks.  We have many who are showing huge strides in their confidence and are now attacking the kettlebells rather than shying to them during swings and getups.  I just love my job!

Here is the workout of the week for March.  You will need a TRX, medium sized kettlebell, and something to elevate your foot onto.  Set your gymboss interval timer to 20 seconds rest and 40 seconds of work for up to 16-24 rounds.  I always like to start the timer on the rest cycle so then I have time to hit the start button and get set up and ready to work without having to worry about losing work time.

  • TRX Push Up with L leg elevated, rest
  • TRX Push Up with R leg elevated, rest
  • Single Leg Bridge with L leg elevated, rest
  • Single Leg Bridge with R leg elevated, rest
  • Side plank on L side, rest
  • Side plank on R side, rest
  • Rear foot elevated split squat, L
  • Rear foot elevated split squat, R
  • 1 arm kb row, L
  • 1 arm kb row, R

Complete for 2-3 rounds for a total of 16-24 minutes of work.

Then I suggest a kettlebell swing hill workout.  Get your medium to heavy sized kettlebell.  Perform 10 swings, rest to a count of 10, then 11/11, 12/12, 13/13, 14/14, 15/15, 14/14, 13/13, 12/12, 11/11, & 10/10.  Perform as many of these hills that you can in 10-15 minutes.  (Usually about 1 to 2 times).

Hope everyone is doing terrific.  Next kettlebell orientations that we have are on March 20th, 23, and 24th.  Kettlebell orientations are free and include a 2 week free trial period.

Nice little write-up on kettlebell training by Nicole Nichols with SPARK PEOPLE.

Spark People is a free website that a new Nebraska Kettlebell Bootcamp member brought to our attention.  This website has the following benefits. 

  • Personalized diet & fitness plan
  • Calorie counter and exercise tracker (includes kettlebell training!)
  • Answers from our dietitians & trainers on message boards
  • Connect with others like you on our active teams
  • The article, termed “We Iron Out the Facts on Kettlebell Training” gives a good idea on kettlebell training.  Here are some of the finer points.

    • Full body conditioning
    • Big results in less time
    • Increased resistance to injury
    • Work anaerobic and aerobic systems in the same workout
    • Improved mobility/range of motion
    • Increased strength
    • Enhanced performance from everyday activities to sports
    • Major Calorie BURN! **

    (**This is all due to the article that the American Council of Exercise put out on the benefits of kettlebell training.)

    They provide a list of qualified kettlebell instructors including the Russian Kettlebell Challenge (which is the first to arrive in the US, the best in my opinion, and who we are certified under).  Click here to see Nikki’s Instructor Page and My Instructor Page.  You can also watch the video to see what we went through to become certified.

    This article also stresses the importance of proper kettlebell instruction.  I would like to say that all of our members would agree that there is no substitute for proper kettlebell instruction.  You will get a better workout cause you will be using your muscles more efficiently.  Plus this is much safer.  I know too many individuals (myself included) that tried learning kettlebells on their own and who have suffered from back pain or other ailments due to improper technique.  This is because your body thinks it is doing the movements correctly, but you are not.  Here at Nebraska Kettlebell we teach with proper drills and cues how to communicate better with your body to get you moving optimally.

    If you are interested in becoming a member of Nebraska Kettlebell Bootcamp or you just want to learn the basics of kettlebell training, email us ( or call us at 402-490-4793 to set yourself up for a free kettlebell orientation.  This way you will learn basic kettlebell exercise technique and can practice and learn from certified instructors.  Even if you don’t join our bootcamp (you do get to try 2 weeks free after attending orientation ya know) at least you can train at home with an idea on proper technique.  This is our gift to you!

    About 2 years ago before we discovered kettlebells and the RKC System we watched an infommercial on P90X. We thought that the system looked like a good idea and made the $300 investment.

    I admit that the workouts are challenging and they do a good job of stating that you should be able to pass some physical requirements (pull ups, push ups and such) that they say you should be able to perform before starting the program.

    Other benefit was that we were burning some serious calories during the workouts, some times my heartrate monitor got up to 800 after the 60 minute workouts.

    But there were some problems with P90X that I would like to bring to your attention.

    – it is hard to stick to the program
    Starting the first week the workouts were challenging, 2nd week was ok, by the third week I was downright bored with the same workouts and same crappy comments by ol Tony Horton. There is some variety but after a while we just got flat out bored with our workouts.

    – we did not get the results we wanted
    We did the program for almost 12 weeks and really did not see the changes that we wanted.

    – lots of equipment needed and cost
    Don’t get me wrong, I like the fact that they have you use bands, pull up bars, dumbbells, & body weight exercises. This is way better than going to a gym and sitting at one of those machines. But, you end up buying bands, dumbbells (2 sets) and a pull up bar. That brought up the price alot as well from $300 to now close of a total of $700-800!

    – Exercises
    The problem here is that with challenging exercises, technique can be an issue. A video is not going to tell you when you are doing pullups or square wrong, but your body will let you know after workouts when your shoulder or knee joint is screaming at you. Some of the exercises are still single joint and not very functional.

    -huge time commitment
    All workouts were at least 60 minutes with the yoga potion being 90 minutes! Some of us just don’t have that kind of time.

    Now here are a few things you can get from Kettlebell training under the RKC system and Nebraska Kettlebell.

  • You will make a commitment you can stick to
  • Here at Nebraska Kettlebell we provide variety that keeps you into the workout
  • Our workouts are for everyone! You should not have to get in shape before starting a fitness program! Our program is for any fitness level and we ask that you come to bootcamp and encourage others and compete with yourself. very motivating!
  • The money we used on P90X would have paid for 3 months each of our bootcamp. That is 12 weeks of workouts
  • Get better results you want from Nebraska Kettlebell in half the time!
  • Learn the RKC System from certified instructors. This means you will be watched to make sure you will are performing with the correct movement patterns, this means proper coordination of muscles when performing our exercises, which means a better workout, and less chance for injury.
  • So if you are doing P90X and are enjoying it and getting the results you want then terrific! All I am saying is that we tried it and it wasn’t the best thing for us. It wasn’t until we joined a Kettlebell bootcamp that we found a system that we enjoyed and that got us to be workout rockstars. I am so thankful for finding Dave Whitley and the RKC system.

    We are performing Kettlebell orientations 2 weeks per month, this includes a functional movement screen and 2 weeks of bootcamp. And the best thing is all of this is free. This allows you to try it out and see if you think that it is the best workout ever.

    This is my challenge to you p90x’ers out there. Try the orientation and bootcamp for two weeks. if you feel p90 is better then you are not out any money plus you go home with a fms score and a good understanding of the RKC system.

    Very compelling argument when you start using force plates.

    Need to prep for the upcoming racing season?  Get balanced and in shape at the same time by coming to Nebraska Kettlebell.  Mention the blog and recieve (FOR FREE) a functional movement screen, kettlebell orientation, and 2 weeks worth of bootcamp.  Email us at if interested.

    Hello Everyone! I know it has been a little while since I have written anything and I do apologize. Here at Nebraska Kettlebell, we have been very busy getting orientations and classes started up. It has been a tremendous start! We owe it all to our members having trust in us to deliver the results that they desire.

    For those of you who are currently going to a gym and working out, but not getting the results you desire, here is a little breakdown of the advantages of being a member of Nebraska Kettlebell over going to a “traditional” gym setting.

    1) Equipment

    Traditional Gym – Machines, benches, cardio equipment and dumbbells make up the majority of the equipment here. The only problem is why in the world would I have someone who is already seated all day long, get in their car and drive to the gym only to sit down and perform exercises on a machine or bench? As Americans we have become very uncoordinated due to this very fact (the sitting and the training seated). When we exercise we should be practicing MOVEMENT, then when the time arrives that we need to have the proper coordination to perform a movement (example: shoveling snow, picking up a heavy object, slipping on ice, playing sports) we do it so in a way that is functional not dysfuntional.

    Nebraska Kettlebell – NO machines, no cardio equipment. Body weight exercises, kettlebells, ropes and TRX. All of this equipment works on proper coordination. Getting you moving correctly, so you do so when you need to. You will also notice that those aches and pains you thought you just had to deal with will improve as well because you are re-teaching your body proper movement. Remember our motto:


    2) Instruction

    Traditional Gym – NONE or you have to pay extra for a personal trainer

    Nebraska Kettlebell – Our first priority is on technique and there will never ever be more than a 10 to 1 participant to instructor ratio. This allows us to make sure your technique is on target. Remember its not about the kettlebell, its about proper movement. All our equipment just helps us to reinforce the proper movement skills. Plus, when technique is at its best you greatly diminish your chances of suffering from an injury, as a matter of fact, you will become more injury prone in other activities. Our cost is way less per session than hiring a personal trainer.

    3) Atmosphere

    Traditional Gym – Little stuffy at times, have to wait for your favorite machine for someone who is going to sweat all over it, sometimes a little intimidating, crowded.

    Nebraska Kettlebell – We have a 15 person maximum for classes, so no stuffiness or crowd. Everyone works together in a team like atmosphere. We find that this team like atmosphere brings out the best in our members. Everyone supports one another and this helps atmosphere allows our members to work harder than they ever expected. Much better than working out on your own.

    4) Programming

    Traditional Gym – You may do the same weights and reps each time you come in that they may have given you when you did your first complimentary training session or you just do what comes to mind when you walk in through the door

    Nebraska Kettlebell – First, all members are required to perform a functional movement screen during their orientation, this allows us to develop an individualized warm up and cool down to allow you to workout at your best, and also allows us to understand how are members move and what skills we need to develop throughout their progression. All workouts are then developed with our members in hand. Everyone works at their own pace and will perform the exercises that allows them to succeed in the proper progression.

    5) Time

    Traditional Gym – You spend 30-60minutes performing strength training then try and find a spot on a cardio machine to get your 30-60 minutes of cardio. Who has the time for this? Also, how bored are you?

    Nebraska Kettlebell – Our workouts are designed to be 40-50 minutes long that include a warm up and a cool down. We promise you that you will get the workout you want in half the time. Also the 45 minute workout has you paying close attention to your technique and you will get the most out of your body. With long cardio and/or strength sessions your mind can tend to wander and that is when technique fails.

    6) Results

    Traditional Gym – Are you getting the results that you want? If you are then terrific! Keep doing what you are doing. If you are not, then isn’t it time for a change?

    Nebraska Kettlebell – The American Council on Exercise just published a study that shows that kettlebell exercises like the swing can produce your body to burn calories at a rate of up to 20 calories per minute! That is like trying to run a 6 minute mile pace on the treadmill. This type of training will get you the results that you want. Whether it is weight loss, sports performance, or pre and post rehabilitation you will get the results you desire!

    IF you are interested in learning more about what we here at Nebraska Kettlebell have to offer. Sign up for a kettlebell orientation. With that orientation you get a functional movement screen and 2 weeks of bootcamp at no charge. At the end of the 2 weeks you will recieve a workbook that has the following (we call it your “Strategy for Success”):

    • outline of the functional movement screen
    • your functional movement screen and what it is telling us
    • corrective guidelines to work on any imbalances that may exist
    • exercise handouts of those corrective exercises
    • exercise handouts of the foundational kettlebell exercises for you to practice at home
    • nutritional information from PRECISION NUTRITION.

    What do you have to lose? Give us a shot and if you decide that Nebraska Kettlebell does not provide you an exhilarating workout and will put you on the right track to your goals then you are not out any money and you also leave with an understanding of how your body moves and a plan to get you moving better.


    This week I’ve shared with you two blog posts in which Dr
    John Berardi talks about losing body weight (and body fat).

    The first one talks about how important incentives are for
    changing your body. And it goes on to incentivize you with
    a whopping $40,000 in prize money.

    Could The Chance To Win $10,000 Help You Get In Shape?

    The second one shows you how to coerce yourself into
    sticking to the plan, even when the motivation wanes.

    Enter “the best kept secret in weight loss.”

    Finally, today, I have one last post to share.

    In this one, Dr Berardi talks about how you can actually
    vaccinate yourself against body fat. Hint: it doesn’t
    involve needles!

    Learn how to vaccinate yourself against body fat