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Can Kettlebell Training Improve Back Health?

I often have new students or prospects inquire about the benefits of kettlebells for their back health.  I’ve had the honor of helping many people with a wide range of back issues build healthier backs and many have reported reduced pain, sometimes within a single session or even with a single cue.  However… I feel it is important to point out that there’s nothing magical about the kettlebell, the magic resides in the right combination of the individual and the methods you bring to your training.

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Double 32kg Kettlebell Setup

18 Kettlebell Swing Workouts

The kettlebell swing is an amazing and perhaps perfect exercise all by itself, but variety is the spice of life. Perhaps the best form of variety is just improving your mastery of the swing, getting stronger and swinging bells of all sizes better, but sometimes it’s nice to mix things up a bit and throw in element of surprise.

For this reason I’ve compiled a brief list of some of my favorite non-kettlebell exercises I enjoy pairing with the swing to turn up the heat.

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The One Arm One Leg Pushup

Part II: 11 Tips for Achieving the One-Arm One-Leg Push-Up

In Part One I explained that just like Nigel Tufnel’s amp that goes to eleven, more pushups aren’t always better. Sometimes, less is more and building up to the one-arm one-leg push-up (OAOLPU) is an excellent alternative to simply adding reps onto your push-up routine. It’s worthy challenge that will keep most people busy for a long time.

When people first attempt the one-arm one-leg push-up they either struggle to balance in the starting position or when they descend to the first sticking point they lose it and hit the pavement like a bag of wet cement.  Achieving your first legit rep is a lot more involved than simply doing pushups and lifting an arm and a leg.

Eleven Tips For Conquering The One-Arm One-Leg Push-Up (This list goes to eleven) Continue reading

The One Arm One Leg Pushup

If 10 Push-Ups Are Good, Eleven Must Be Better…Right? A Case for the One Arm One Leg Push-Up

When it comes to push-ups more reps doesn’t necessarily equal more strength. The one-arm one-leg push-up is the perfect way to increase the difficulty of each rep without adding bodyweight or the need for fancy equipment. Continue reading

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FREEDOM: One of the Most Enjoyable Aspects of Kettlebell Training

Q: What’s so special about kettlebell training?

A: For one thing… Freedom.

24kg: 20 snatches + 5 bent presses per arm x 2 rounds.  Just one great way to take a coffee break.

24kg: 20 snatches + 5 bent presses per arm x 2 rounds.
Just one great way to take a coffee break.

You don’t need a gym.
You don’t need exercise machines.
You don’t need a large variety of equipment.
You only need knowledge.

Knowledge of the principles, methods and techniques that unlock the full transformational power of the kettlebell.

Join us on April 19th for the SFG Kettlebell User Course and allow us to teach you the principles to train with kettlebells…

Safely,
Effectively,
Efficiently and
on your own terms.

Keep Calm and Press On

Keep Calm and Press On

So… you have successfully completed the Rite of Passage with a given kettlebell, but the next bell is just too heavy to  press consistently for three to five reps. Now what? There are many methods that work including, just starting over again with the last bell, but to many this may sound unappealing. It you’re bull-headed or just insist on lifting heavier,  I’ve got a solution custom-tailored for you.

“It’s as easy as “2,3… 1″
No, I didn’t stutter. Start the Rite of Passage over as written but instead of using the same bell again, use both the previous bell and one heavier. The rep scheme will change slightly, but the principle remains the same meaning each ladder will start off easy, progressively get harder, then start over and repeat. Continue reading

How to Combine Kettlebells, Bodyweight and Barbells

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“What is the best way to combine to kettlebells and bodyweight and barbells?”

There are many programs available on the internet to get strong with bodyweight, barbells or kettlebells,  but there are few that provide clear direction on how to get strong integrating them together. There is a reason for this and it’s not because there isn’t a market for it.

I was once at kettlebell certification taught by Pavel Tastsouline who during a question and answer portion of the weekend handled such a question like this. “By the very nature of your question, I can tell you are not ready for the answer.”  At first this may sound harsh and dismissive to some, but it’s a perfectly honest and appropriate response. It was a concise way of pointing out that it was apparent the person asking the question didn’t have enough experience with both modalities to combine them effectively. Continue reading

Increasing Productivity with Technique Regression Ladders

I found the following workout in my journals from 2008 to 2010. Reading my notes made the memories and sensations flood back to me. The workout was so intense that I’ve never had the courage to repeat it as written. It was basically an experiment using my Polar Heart Rate Monitor to discover how I could burn the most calories in the shortest amount of time. Continue reading

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Getups: Shorthand for Recording Progress

If you’re a fan of hardstyle kettlebell training then chances are you’re familiar with the Getup or the Turkish Getup.
The getup is an amazing exercise that takes students from the ground to standing and back again while holding a weight overhead. The benefits include mobility, stability, strength, overall coordination, focus, shoulder health and more.One of the beautiful things about the getup is that it can be broken down into several stages and depending on the individual or the weight being used you can work just a part or all of the getup. You can perform single reps or continuous reps. There are full getups from the ground up, or reverse getups from standing to the ground then back up again. You can combine getups with presses added at each stage along the way or make them part of a larger complex, etc… All variations offer their own unique sets of challenges and benefits.

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Double 32kg Kettlebell Setup

Strong Coffee & Fast Workouts

One of the biggest obstacles (a.k.a “excuses) to fitness is finding time to train. One solution is learning to properly use kettlebells and bodyweight so you can efficiently train at home.
For example…
My Simple & Sinister Breakfast today involved alternating rounds of the following circuit with different aspects of preparing then eating breakfast.

Circuit =
Two 28kg Kettlebells x 10 Cleans & 5 Push Presses, + 3~5 One Arm Pushups/arm.

Put the coffee on & Turn on the stove
Circuit Round 1 + Cook eggs
Circuit Round 2 + put eggs on plate & pour coffee
Circuit Round 3 + Consume Eggs & Coffee

The best part…
No Gym Membership
No commute or traffic to and from the gym
No looking for a parking spot
No changing into gym clothes
No waiting for equipment
Breakfast & a morning recharge workout done inside of 15 minutes.

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