Archive for kettlebell
Strength Training for Fitness and Aesthetics
Posted by: | CommentsAlright I was sitting here at my laptop with no clue what I wanted to write about so I’ll just give you a free workout to try at home. Hell I’ll write down the guidelines for you to complete it free of charge since I am not an asshole after all. I just came back from running a class and this is what I had them do. All you need is a kettlebell. The purpose of this training session is to train over head stability and movement quality, build strength and boost your metabolism to burn some fat (if that is your goal get on a proper nutrition program).
4 turkish get ups alternating sides. Make sure to pay attention to proper form.
“Countdowns” (I stole “countdowns” from uber Strength Coach Alwyn Cosgrove…he told me to…)
Complete this as fast as you can with good form.
10 swings
10 goblet squats
9 swings
9 goblet squats
8 swings
8 goblet squats
till you get down to 1
Wait for your respiration to return to normal then do kettlebell arm bars to open up the chest. That one doesn’t have a specific rep count since I want you to just kind of explore your way through the exercise. Remember to keep your lats tight and keep your shoulder away from your ear.
Then do a couple halos and round the body pass just to loosen up your shoulders a bit more.
Prone cobra stretch at the end.
Enjoy.
Eric Moss RKC
I want you to notice that even though there is a lot going on in that workout I stress the basics. It’s turkish getups, swings and squats. Do more of the stuff that provides a high bang for your buck and you will get better results. Exercise selection is the last thing your body adapts to so don’t buy into that muscle confusion crap. Try that training session out and let me know how you do with it. I mean it, speak up.
Thoughts on the Shane Carwin fight against Brock Lesnar
Posted by: | CommentsWarning there are spoilers.
As you might know I am a fan of Mixed Martial Arts both because I was a martial artist with a love of Judo in particular and because I am a strength and conditioning coach/personal trainer. Now this past weekend was a big fight between Shane Carwin who came in with an astonishing record of 12 wins and zero losses with nobody even making it out of the first round and Brock Lesnar a freakish athlete who held the legitimate Ufc heavy weight belt. Here let me just show the promo video so you can get a little bit of an understanding of what the fight was like in case you went unaware of it.
Now here come the spoilers.
The entire first round was very one sided in favor of Carwin. Carwin has monstrous power and was giving an incredible beatdown on Lesnar. If you ever wondered what a frightened look on Lesnar’s face would be like it was after he felt the power of Carwin. I was amazed that they didn’t stop the fight thats how much of a beat down it was.
The thing is it didn’t last. Going into the second round Carwin basically locked up and had lost all of his strength/power and was unable to stuff Lesnar’s takedown. A friend of mine who could actually be a fight analyst had a little debate with me via facebook comments where he said it was probably attributed to “adrenaline dump”. I figured he was unable to buffer his lactic acid.
According to an article on MMAfighting.com Carwin claimed to be feeling the effects of lactic acidosis. Supposedly it happens with the build up of lactic acid in your body which causes the effects of fatigue and is a biproduct of the body using it’s ATP stores (adenosine tri phosphate).
Now I’m not going to pretend to be smarter then Greg Jackson (Carwin’s trainer) because I have no champions or number 1 contenders to my credit while he’s put out the likes of Carwin, Georges St. Pierre, Rashad Evans as well as a host of other bad asses. I can only comment as a coach on the outside looking in.
Carwin has serious power but it appears he doesn’t have power endurance. It could be because he hasn’t trained to produce, buffer and tolerate high levels of lactic acid which would be required for power endurance. The only thing I can really recommend is to program that into his training sessions with specific work rest ratios with the intention of doing that. The only way I really know how is with the lactic acid tolerance protocol and lactic acid boost protocol from Viking Warrior Conditioning.
Since power is a function of strength and speed I would probably focus a little bit more on speed via over speed snatches done to the rules of that book. I really believe that if he could have maintained the kind of power he had in the first round of that fight it would have been him walking out with that 4x hand raised in the air of victory.
I am currently doing the V02 Max protocol from that book and it is actually a little scary how effective it is.
So what do you think? Do you agree with my opinions? Yes or no I am curious what you think.
300 repetition home kettlebell workout
Posted by: | Commentsto celebrate me getting 300 followers on twitter I have created a 300 repetition kettlebell home workout for your enjoyment…or misery 
5 reps overhead press left
5 reps overhead press right
10 goblet squats by the horns
20 single handed swings left hand
20 single handed swings right hand
repeat with as little rest as possible for 5 rounds
I recommend using a 35lb kettlebell
Jillian from the biggest loser and kettlebells
Posted by: | Commentsso one or 2 blog posts ago I had written about Jillian from the Biggest Loser teaching kettlebells incorrectly. Here is the video it’s no laughing matter.
Now Josh Hillis RKC2 had put an offer out there that if either Bob or Jillian are out in Denver he will teach them kettlebell swings the proper way for free. Bob and Jillian I will also honor that if you happen to be in North NJ. contact me at ericmossrkc@gmail.com
those that can't do shouldn't teach…again
Posted by: | Commentsapparently kettlebells were on biggest loser…excellent because when it comes to fat loss kettlebells are probably the best thing there is out there.
kettlebell swings performed by Jillian…bogus. I have not seen it for myself but several other RKC instructors have said she performed them wrong and when it comes to kettlebell training we are the authority whether you agree with us or not.
several people are going to be buying kettlebells with the hopes of losing weight but when done incorrectly like this over influential trainer of the deconditioned they will not receive all of its benefits and may get hurt. I have already berrated you for your use of plyometrics in the obese population but when it comes to kettlebell training…Jillian…if you can’t do it yourself…you shouldnt teach. Once again i am going to post a video on how to do it for the non informed kettlebellerscome on people be responsible…you know who you are
