Loaded Carries...Are you doing them?

   If you are familiar with the writings of Dan John then you know he is a HUGE fan of loaded carries.  In fact he writes in one of his articles The Secret of Loaded Carries "The loaded carry does more to expand the athletic qualities than any other single thing I've attempted in my career as a coach and athlete.  And I do not say that lightly".
    Loaded carries may just be the most functional exercise there is!  I mean think about it for a second.  Everyday you constantly pick things up, carry it over a distance and set it down.   How many of you can actually say you do this in weight room or as part of your training?  If not...you should be!
    Here are a few ways I believe loaded carries have helped my clients and myself.

1. Grip Strength.  By improving grip strength alone you will find carry over into all lifts.  Improved grip strength result in heavier deadlifts and presses.
2. Increased tension.  Not long ago I found I was able to "replace lost tension" in a fatigued states by simply doing heavy farmers walks.  Toward the end of a clean and press volume session I was struggling to maintain proper tension.  By simply adding body weight farmers carries between sets I was able to increase my rep count by 3 each set.
3. Breathing under load.  Go for a nice double rack walk.  It may not seem like much but I guarantee it will force you to breath under tension.

    There are many more benefits when it comes to loaded carries.  Add them to your program 2-3 days each week and let me know what improvements you find.  When it comes to carries...use your imagination.  If you can pick it up, you can walk with it.
    Just a few of my personal favorites.

• Suitcase carry:  Heavy weight in one hand and walk without leaning into the weight.
• Farmer carry:  Heavy weight in each hand and walk.  (This is my personal favorite)
• Overhead walks:  Hold a kettlebell in pressed out position and walk.
• Bottoms up overhead walk:  This time walk with the kettlebell pressed out in the bottoms up position.
• Double KB rack carry:  Do I really need to explain this one?

K.I.S.S.

     We have all heard of K.I.S.S. or Keep it Simple Stupid!  When it comes to your training program nothing could be more true.  If your daily routine consists of more than 8-10 exercises, chances are you are wasting a lot of time and energy.  If your primary focus is to build strength,  improve conditioning, or simply lose weight more is not always better.  Some of the greatest programs out there are also some of the simplest.  Keep in mind that simple does not always mean easy!
     Think about why you are training in the first place.  For the majority of gym goes the root of all answers is improved quality of life.  In order to improve your quality of life you must train to get stronger, and move better.  One of the best ways to get stronger is to perform compound lifts. Lifts that incorporate the entire body.  The human body does not function in isolated movements, so why train that way.  Unless your goal is to compete in a bodybuilding contest there are better ways to train. 
    In the world of kettlebells or barbells we do not train isolated body parts.  Each lift is designed to work a wide range of muscles at once.  You can build an extremely strong body with 3 basic movements.  If you are training kettlebells exclusively those movements would be swings, squats and presses.  In a barbell or powerlifting world you would use the same movement patterns using deadlifts, squats and presses.  If you train those movements or lifts properly there is little need to add in other lifts.
Keep it Simple!  Get in...Get out...Get stronger!!!
        

Are you swinging heavy enough?

     If you are new to kettlebells or you have been around for awhile then you understand how important the kettlebell swing is.  To quote Master RKC Mark Reifkind, a well executed swing is "better than 100% of all the strength and conditioning exercises; at least for 99% of all people".  For me the key to this phrase is "well executed".  Remember anybody can technically swing a kettlebell, but that does not always mean they are performing a kettlebell swing.
     Often times a heavier kettlebell can correct your swing.  Too light and you have the option to  use your shoulders.  This also allows you to remove you hips from the equation.  When learning to swing, the bell should be heavy enough that you are unable to "muscle" it.  The kettlebell swing is a hip dominant exercise, not a shoulder or back raise.  Once you have taken your shoulders out of the equation you should find that you hips must do all the work.   In the kettlebell world the swing is referred to as a ballistic.  Firearms are also considered ballistics.  A ballistic is defined as "relating to or characterisic of the motion of objects moving under their own momemtum."   In the swing that momentum comes from the hips.  The hips should explode hard and fast in order to propel that kettlebell.  As you learn to get your hips involved you should notice how the kettlebell becomes nearly weightless towards the top of the swing.  It should almost float at the top.
     Heavy swings also teach and require tension.  If you attempt to swing a kettlebell without learning proper tension techniques you run an incredible risk of injury.  The heavier the kettlebell(s) the greater the required tension. Greater tension can produce greater strength gains.
     At the end of the day the goal of our training should be to get stronger.  Nobody walks into a gym and says "at the end of the year I hope to be doing the same thing I did the day I started".  Right?  Then how do you expect to get stronger if you don't go heavier.
     So how heavy should you go?  Let me answer my like this.  The minimum weight for performing a 2 handed kettlebell swing for an average adult is:

• Males - 24kg
• Females - 16kg

     The RKC minimum standard for instructors is 

• Males - 2 x 24kg
• Females - 2 x 16kg

     These are the minimum standards for average adults performing high volume swings (10-20 reps +).  This means you should be able to perform low volume swings (5-10 reps) with heavier than that.  Find the appropriate weight which requires a level of tension and hip snap.  Once you learn proper tension don't be afraid to go very heavy at times.

     I will leave you with one last quote from Master RKC Mark Reifkind.  "It's all easy until it's heavy".

     

Choosing a Trainer

     Choose your trainer wisely!  Would you hire a swim instructor to coach a football team just because he was a great swim coach.  No, so don't hire a trainer who doesn't fit either.  Not all trainers and coaches are right for everyone.  Think of hiring a trainer as an investment.  Except that instead of investing your money, you are investing your life.  The right trainer can impact your life in a very big way!  The way I see things is you have 3 possible outcomes.

1. You will gain some knowledge but basically end up the same as you started out but no serious harm done.
2. You will get hurt.  Nobody wants this!
3. You will walk away with knowledge, strength and a new quality of life.

     How do you know which trainer or program is best for you.  Unfortunately sometimes you don't.  There are, however, ways to improve your chances.  

• Talk to as many trainers as possible rather than hiring the first person you meet.  Ask if they offer a free trial session.
• Talk to other clients if possible.  Find out what they have to say and what kind of results they have seen.
• Avoid the trainer who has more focus on quantity than quality.
• A good trainer should take the time to teach the skills first.
• Ask about specialities.  If your goal is to learn kettlebells then train with a certified kettlebell trainer.  Does the trainer focus more on strength gains or fat loss?  
• Be wary of the "Jack of all trades...Master of none"  
• Ask about their personal training and education.  How often do they need to re-certify.  Are they certified in anything? 
• A good trainer will help you get stronger and more conditioned.  They will help your find a program that meets your goals.  They will have a plan to re-assess those goals on a regular basis.  Random acts of variety are just that...random.  Be sure the programming fits your goals!

     In the end...Do your homework!  Interviewing the trainer will not guarantee results.  It may however save you a lot of wasted time and money.  Remember that personal training is a business.  They are out to sell a product and that product is themselves.  Don't get caught up in the sales pitch.  Nobody has the "secret" or can guarantee results!


For more information on instruction or if  you need assistance locating your local RKC please feel free to contact me at aaron.m.pierson@gmail.com and I would be happy to assist you!

Return of the Kettlebell

     April of 2011 I had completed my journey into the RKC. After about 4-5 weeks of rest and "freestyle training" I decided to embark on a new program. Once again I began my research into programs based on my current goals. Since I felt strength has always been my weakest link I knew that needed to be my focus. After speaking with Sr. RKC Franz Snideman and hearing his results I decided on Pavels Return of the Kettlebell (RTK).
     The program is designed for mass and strength gains.  I was more concerned about the overall strength benefits I could receive more than general mass.  Gaining mass is largely influenced by diet.  Meaning, the more you eat...the more you gain.  Even though mass can also influence overall strength, I am happy with my size and would prefer to hold between 163-168 pounds.
     Sorry guys...Can't go into program details.  You'll have to buy the book for that!  What I will talk about are the skills required.  RTK is NOT a beginners program.  The program requires strong skills using double kettlebells.  These skills include the double kettlebell snatch, press,squat and long cycle clean and jerk (LCCJ).  Pavel recommends completing his Enter the Kettlebell program first.  Doing this helps ensure not only skill but the strength required to start.  Snatching a single kettlebell can be hard enough.  Snatching doubles is a whole new game.  If you are unsure on your ability to perform each skill I would recommend visiting your local RKC II.
    Let's take a look at how RTK improved my strength and conditioning.  When I started RTK my best numbers looked like this:

1. Single arm clean and press R - 36kg  L -32kg
2. Double clean and press  28kg
3. Pistol -32kg
4. Single arm snatch  32kg

    After 12 weeks my numbers improved considerably.  They looked something like this:

1. Single arm clean and press  R- 36kg  L - 36kg
2. Double clean and press  R36kg/L32kg
3. Pistol 36kg  
4. Single arm snatch 36kg

     Although not every program is right for every individual, you will never know until you try.  One thing I did find was my overall conditioning did drop a bit while my strength increased.  I make it my personal goal to hold a minimum conditioning standard of 100 24kg snatches in 5 minutes.  Even with my deceased conditioning I am still able to hit my numbers.  If your goal is to improve your conditioning then this program may not be for you.  If you are looking to improve your overall strength, give it a try.  But like Pavel mentions...less than 3 months is not an honest attempt.

Beginners Guide to Kettlebell Training

     So you have recently been introduced to the world of kettlebells.  Welcome!  If you're like me you will fall in love immediately.  It is sad but true but the only personal item I feel more lost without than my cell phone is my kettlebell.  I am not kidding when I tell you I carry a Dragon Door 24kg in my car.

     Ok...Now what?  Where do I begin?  What weight should I start with?  How often should I workout?  These are questions I hear everyday.  Some of them from new clients.  Many of them from random individuals who think they know how to swing.

     First let me address the random individual who thinks they know how to swing a kettlebell.  I am talking about the guy who watched me train someone and decided to mimic the movement.  The problem is,  chances are he missed out on all the important points (like using your hips).  Unfortunately I am also talking to those of you who think you  were taught by a personal trainer.   Once again we run into the same issue, the trainer saw it taught, or thinks they know how to teach it,  but missed key saftey issues (like keeping your back neutral)  So if you fall into this group I have one very important message.  Go visit your local RKC!  Start by learning correct movement.  This will save you a lot of wasted time, energy and back problems.

    

PAUSE HERE UNTIL YOU HAVE BEEN INSTRUCTED BY AN RKC / HKC

    Ok!  Hopefully you have all been instructed by an RKC.  If you are lucky enough to continue working with the RKC, listen to what they have to say. For the rest of you who have been instructed by an RKC but you're not sure what to do from here, keep reading.  To answer a few questions....

Where do I begin?  Well, we already hit on this one.  Begin by recieving proper instruction. Many RKC offer monthly workshops.  These can be a great place learn at a lower cost.  Your other option is 1:1 instruction.  While this may cost a bit more, it is by far the best way to learn. 

What size kettlebell should I start with?  This can be a little more difficult to answer.  The best way to determine an appropriate size is during your visit with an RKC.  When performing the swing, the majority of my female clients learn with a 12kg while males learn with a 16kg.  Once the movements are dialed in the weight goes up at least 1 size.  Get-ups are taught without weight and can be used with anything from a dumbell to a  brick.  I don't see any reason to purchase a weight for you goblet squats.  Find something around the house, pick it up and squat with it.  Continue doing this until you work up to you swing weight.

How often should I workout with kettlebells?  I tell my clients to practice 2-4 times a week.  If the program is right a person could practice 6 days a week.  The key is to vary the intensity and load throughout the week.

My Top 5 Recommendations for Beginners:

1. See an RKC or HKC
2. Practice the movement
3. Start slow.  Don't jump into heavy/high volume swings on the first day
4. Quality over Quantity
5. Master the basics first.

How important is the squat?

     Take a poll of 10 average gym going people and ask if they squat regularly.  I would imagine you may get 3-5 people max to tell you they squat once a week.  Ask those same 3-5 people if they squat to parallel or below and I bet the answer is no.  For most people in the gym a leg exercises are limited to the machines; leg curls and leg extension.  For what ever reason, very few people squat.  Those that do rarely squat properly.
     Please don't tell me squats hurt my knees so I avoid them.  If squats are hurting your knees, chances are you are doing them wrong.  Are squats hard?  Heck ya they are...that's why most people avoid them.  If it was easy everybody would do them.
    So how important do I think squats are?  Sr. RKC Dan John says "If it's important,  do it everyday".   Well, I do them everyday!  I personally use them for warm-up, workouts, and mobility work.  The squat is 1 of the first 2 skills I teach to new clients.  If you ask any of my clients they will tell you they squat a lot.  That's how important I believe the squat its.
     Why are squats so important?  Because the squatting movement is something we us daily.  If you lose the ability to squat, you essentially lower you entire quality of life.  You are at a greater risk of falls and other health issues.  Think about how you use a squatting movement throughout the course of the day.  Every time you stand up and sit down from a chair, vehicle or toilet about sums it up.
    Now that we are all understand how squatting in the gym translates into our daily life, lets dig a little deeper.  I want you to imagine yourself standing up from a wide range of chairs of varied height.  If you find your self needing assistance from a table, or other object, you are at risk.  If you are unable to simply stand straight up without rocking or  leaning forward and pushing off you knees, you are at risk.  The problem starts when we start relying on stationary objects or forward momentum in order to stand.  What happens when that  "stationary" object suddenly slides on the hardwood floor, or your feet catch the rug with your forward momentum.  If your lucky...nothing.  Those less fortunate will find themselves falling to the floor.
     Starting today I would like to everybody adding squats into their program.  I use a goblet squat, a form of front squat,  for the majority of my clients.  This particular squat is ideal for teaching proper squatting movement along with improving hip mobility and squat depth.  You do not need to go "heavy"  in order to see results when we look at simply improving quality of life.  Many of my clients have seen incredible strength gains by starting with 5 pound medicine balls.
    As we age, the most important thing is to maintain the ability to perform the simple things in life.   I strongly believe the squat is one of the most important exercises you should do as part of a daily exercise routine.  Don't ignore it just because it's hard or you are not sure how.  If you are unsure where to begin, look for a qualified RKC or HKC  instructor.


For more information on instruction or if  you need assistance locating your local RKC please feel free to contact me at aaron.m.pierson@gmail.com and I would be happy to assist you!

Working with Special Populations
101 Ways to Turn Zeroes into Heroes Using Kettlebells, Bands, Balls and Mobility Drills

"Pound for Pound" A Tribute to the RKC!

    
     Pound for pound, the RKC consists of some of the strongest people I have ever met!  It wasn't until I began to write this post that I realized how strong many of them are.  Originally I wanted to discuss the fact that just because a person can lift more weight, doesn't mean he is stronger.  In my mind a true measurement of strength is based on bodyweight percentage.  Think about it, which is more impressive, a 400 pound deadlift with a bodyweight of 220 or 165?  Of course the answer is 165.  A 400 pound deadlift is nearly 2.5 his bodyweight.
     Rather than looking at how much weight a person can lift, look at what percentage of bodyweight that person can move.   For example can you deadlift at least 2x bodyweight  or single arm clean and press 1/2 bodyweight (1/4 for women)?   How about the ability to perform a pistol (1 legged squat).  In fact when was the last time you found anybody in the gym who could do a pistol?  And then there is the pull-up.  The pull-up alone is hard enough for many people, then you have to add weight.  Oh, by the way, I am talking about full dead hang pull-ups.  None of those arms half bent, chin never gets above the bar, half ass pull-ups.
  
     I asked a handful of RKC instructors to submit their current bodyweight and best lifts to date.  Here are just a few:
Deadlift:  Often refered to as one of the purest test of strength.  A good deadlift is often considered at or above 2x bodyweight with the goal to be 2.5-3x total bodyweight.  Many of the RKC I talk to rarely train the deadlift but still pull very well.  (I give credit to the kettlebell swing for this)  How many women have you met who can deadlift over 200 Ibs.  At 102 pounds RKC Melody Schoenfeld is easily pulling 205 Ibs and at 122 pounds Neghar Fonooni is at 250 Ibs.  I know men who struggle with that kind of weight.  Take a look at Faizal  Enu.  At only 168 pounds he is deadlifting 415 Ibs.  All 3 are pulling at least 2x bodyweight and none of them train the deadlift on a regular basis.
Kettlebell clean and press:  Again a very simple test of strength.  Either you can press it overhead or you can't.    Performing a single arm clean and press with half bodyweight is no easy feat for many men,  yet RKC Eric Moss is pressing 40kg (88 pounds) at a bodyweight of 155 pounds.  At a only 134 pounds RKC Ricardo Garcia is topping out at 32kg (72 pounds).  Even more impressive is Neghar Fonooni and Adrienne Harvey pressing over 40% of their weight with the 24kg (53 pounds).  Then there is Max Shank's double 48kg press at a bodyweight of 182 pounds.
Pistol:  The pistol is awesome demonstration of strength and skill.  In fact I have met few who can even perform one. Neghar Fonooni is doing it with 28kg.  Even more impressive is Max Shank again performing this with double 28kg.
Weighted pull-ups:  Pull-ups are hard enough as it is for most people yet bodyweight pull ups are a requirement for all RKC.  Now lets add weight and make it more fun!    Adrienne Harvey has performed a solid pull up with 20kg while  Eric Moss is at 56kg and Max Shank has reported an easy 126 Ibs.
    Finally I need to pay tribute to one of the strongest females I have ever met.  Recently she has become only the third in RKC history to complete the "Iron Maiden" (Pull-up, Press, and Pistol with a 24kg)  Congratulations to Valerie Hedlund!
    If your goal is to get strong, think RKC!  They are by far some of the strongest, most skilled professionals I have ever been around.  I am pround to part of the family.  I am proud to be called an RKC!

For more information on instruction or if  you need assistance locating your local RKC please feel free to contact me at aaron.m.pierson@gmail.com and I would be happy to assist you!

Swings for Better Deadlifts

     In the fitness world kettlebells are not always placed in the same category as powerlifting, even though  the swing is often compared to a barbell deadlift based on movement and muscles groups.  The swing and deadlift are actually very much the "same but different"  In fact part of the progression in learning the swing is a kettlebell sumo deadlift.  Still I never realized how much the swing can impact a persons deadlifting until I tried it myself.  I always knew swings created strong backs, but the carry over into my deadlift was amazing.
    About 2 months ago I decided wanted to improve my deadlift.  I contacted the best person I could think of for advise, Sr. RKC Dr Michael Hartle.  What better person to ask than a Sr. RKC and a nationally ranked power lifter.  After a brief conversation and some great pointers he told me to "Take the principles you learned at the RKC and you will be well ahead of the game."  So I did exactly that.  For the next few weeks I began practicing the skill of deadlifting.  I decided to use the sumo style lift because it felt more natural to me.  This also happens to be the exact same style the RKC teaches when learning swings.

    After around 2-3 weeks of practice (which is not a lot of time) I wanted to get an idea of how much weight I felt comfortable pulling.  What I really wanted was to find out if all my heavy swings would allow me to safely pull 2x my bodyweight.  At 162 pounds I would need to pull 325 pounds.  Up to this point, the most I had attempted was around 275 pounds.  With a little encouragement from a trainer friend I decided to go for it.

My first attempt at double bodyweight

     Overall I was very pleased with the results.  I was very impressed with how easy the weight went up and how strong I felt.  I credit all of it to heavy kettlebell swings. The point of this post is not to get people doing deadlifts.  What I wanted to show you was, simply, how strong you can get with the hardstyle swing!  For me and my clients,  kettlebells do more than just burn calories. 

    Since that time I have continued to work on my deadlifting skill.  My form and style is a work in progress in order to find what is safest and strongest for me. I am constantly working with others trainers to improve my skill in the deadlift.  Please do not use this video as instruction in the deadlift.  Just as I recommend everybody seek professional instruction with kettlebells, I highly suggest you follow the same advise when learning other skills.  Your back is nothing to play around with.  Proper training results in a strong and healthy back.  Big egos, and poor form result in injury!

For more information on instruction or if  you need assistance locating your local RKC please feel free to contact me at aaron.m.pierson@gmail.com and I would be happy to assist you!

Kettlebells for Power Athletes
Comrades O'Connor and Jones have made a great DVD. Kettlebells for Power Athletes offers a variety of unique kettlebell exercises every power athlete will find invaluable, innovative strength stretching drills, a wealth of hardstyle training subtleties, and interviews and training footage of strongman and powerlifting champs revealing their kettlebells for power secrets.”—Pavel Tsatsouline, author of Enter the Kettlebell!