What is an RKC?

A little more intensity...

Todays workout involved something called the squat thruster. A demanding exercise as a single lift, even more so with doubles.

I usually do this with doubles, but I'm not ready for 2 hands yet.

Warm Up
Ladder Style for 3 rounds
Squat Thrusters 8/9/10 - Use as heavy a kettlebell as you can!
(Clean, Squat, Thrust & Press)
Snatches 16/18/20
Rest :30 Seconds

:30 Second Stations
1/2 Bicycles
Lunges
V-Ups w/Slam Ball (Can Use a Kettlebell)
Squats
Russian Twists
Planks

Repeat 3 times

Lunges

Why Blog?

I work for a major sporting goods retailer and I talk to a lot of people everyday about fitness. You've got your gym rats, your crossfits, your treadmill & elliptical people and your muscle heads - I see and sell to them all. One thing is consistent with most of these people.

That they are fixed in what their doing, almost defensive about it. I bring up a cool "new" fitness tool called a kettlebell and they tell me they've never seen them before, and they don't see how they can fit them in to the training regimen.

Far too many people have never heard of kettlebells. I've talked with fitness trainers who have never heard of kettlebells.

How is this possible?

Exercise Ignorance is what I call it. People tend to believe they know everything. So when you tell them about this great form of exercise known as kettlebell training, they never have heard of it, so it must not be that good.

They are wrong!

Kettlebell training in itself is a great form of exercise AND can be added to any other fitness regimen seamlessly.

So I make it my mission to spread the word of kettlebells and track my own fitness journey of kettlebells, body weight and whatever else I run across.

Some posts will be educational, some will be WOD ( Workout of the Day) and some will be simple ramblings such as this one. All with the same message - Kettlebell training is awesome!!!

Go buy a kettlebell and get a certified instructor to get you started the right way!

You can find a list here www.dragondoor.com/rkc/

The Swing

There was "The Swing".

A lot has been written about the swing. What's the correct size kettlebell, how high should you swing and what's the proper form.

I've just done the 1 Hand swings the last few months due to a broken scaphoid bone in my left wrist. The Doctor said to "Do not use your left hand for anything until the bone is healed".

No swings, no presses and no snatches on the left side.

So I've had time to reflect, to over analyze and obsess on the swing. The result - I believe it's the point where strength meets cardio and is one of the best exercises ever invented.

The swing is knee friendly, works vertually every muscle in your body and gives you a cardio style workout without the wear a tear of running and other high impact exercises.

In a fraction of the time.
Then why aren't more people using kettlebells?

Because they make you work hard. It's hard to half ass a kettlebell workout. So people have stayed away due to lack of knowledge and lack of drive.

Here is an intro video on the swing...

The swing is the foundation of the more complex kettlebell exercises, kinda of the backbone of all kettlebell moves. Kettlebell training is all about form. So practice, practice practice!

Weight is dependant of the persons physical condition and should be influenced by a certified kettlebell trainer. In fact I recommend a certified trainer be used as much as possible.

Rule of thumb -

Ladies 12 Kg (25 pds)

Men 16 Kg (35 Pds)

Just to start!

WOD

Haven't got tired of the Slam Ball swing combo yet. I'm anxious to get back the the Slam Ball - Snatch combo, now that's a killer!

Workout of the Day
Warm Up

25 1 Hand Swings
30 Slam Balls
:30 Second Work
Sit Ups
Squats
1/2 Bicycles
Squat Thrusters
Russian Twists
Clean & Press

Repeat 3/4 times..

WOD

Keeping it going...
Workout of the Day -

Warm Up Bike Ride 10 Minutes

25 - 2 Hand Swings
25 - Slam Balls
25 - 2 Hand Swings

:30 Second Stations
1/2 Bicycle
Squats
V - Ups with Slam Ball
Planks

Repeat 3x's for Time
Mine 27:58

It's "time" to start pushing myself a little more. The injury is not healed yet, but no more excuses.

I've taken it easy for awhile now its time to step it up!

No Left Hand

Doctor said I can't use the left hand for anything...period!

No Lifting, No swinging, No Nothin.

Hard to get a full body exercise with these restrictions...

Or so I thought. I used this as an excuse to relax, and slip into some not so healthy habits. This lasted until a couple weeks ago when I realized I could get a full workout with out the left hand.

I've done a lot of variations of this workout and my body is feeling better everyday...except for the left hand.

Warm Up

25 1 Hand Swings

25 Slam Balls (Ok so I do use some left hand)

:30 Second Work

Sit Ups

1 arm Squat Thrusts

1/2 Bicycles

Clean & Press

Russian Twists

snatches

Repeat 3/4 times

Only takes me 12 or 13 minutes...When the body is ready for more it'll let me know!