Comments on: Kettlebells: How To Maximize Your Results In 2010.

By: Russ Moon

Russ Moon — Tue, 19 Jan 2010 22:41:05 +0000

Jan 18th alot of sleep and protein

3×10 ladders of 2 arm swing w Beast – 165 reps

Jan 19th

2 arm swing Beast – 220 reps

By: Russ Moon

Russ Moon — Sat, 16 Jan 2010 19:36:07 +0000

Test
TGU 1 rep w 32 kg L/R arm

2 sets standing dual kettlebell french press w 24kg w wrist flexed toward the palm (10-20 degrees) ..hope this helps str and stabilize wrist for TGU.

By: Russ Moon

Russ Moon — Thu, 14 Jan 2010 20:53:58 +0000

TGU 5 reps ultra slow l/r 24 kg
TGU 2 reps 32 kg Press to Elbow left arm
Failed on right arm
TGU 5 reps 16kg Press to Elbow right arm

By: Russ Moon

Russ Moon — Wed, 13 Jan 2010 21:13:01 +0000

1 arm swing 24 kg
600 reps

By: Russ Moon

Russ Moon — Tue, 12 Jan 2010 20:43:36 +0000

1 arm swing 16kg
3 x 100 for left and right arm
600 reps total
GTG

Sucked my shoulder in socket harder, locked the elbow harder, lightened my grip pressure from press “crush it” to more fingertips. No higher than parallel to keep lat engaged. Those were my form keys for today.

By: Russ Moon

Russ Moon — Mon, 11 Jan 2010 20:06:45 +0000

16kg 5 reps TGU continuous alternating arms 5 reps each arm
24 kg 1 arm press 224 reps total – 112 each arm

TGU focused on staying vertical w bell
Press focused on total tension, proper rack and working on cleaner vertical upward path while keeping the Arnold Press feel.

By: Russ Moon

Russ Moon — Mon, 11 Jan 2010 02:09:37 +0000

another month of Swings and Get-ups for me
Tested to see more results from Dec. Prog Min
Beast 1 arm swings went from L 6 R7 to LR 12

So going to give the program another solid month and just try to hone technique.

By: Dustin Lebel

Dustin Lebel — Sat, 09 Jan 2010 15:30:23 +0000

Good post, Geoff. I’m in a similar mindset right now myself. I went back to ground zero, spent the month of december doing nothing but swings and get ups, and now I’m doing the Rites of Passage as written. I’m enjoying the discipline and simplicity of actually following a plan and sticking to it.

By: Betsy Collie

Betsy Collie — Fri, 08 Jan 2010 12:39:23 +0000

Great Post! I see it time and time again with folks. It is amazing to me the mindset that we as a society have fallen into especially in the fitness industry. Why anyone ever thought fitness was “mindless” or not focused on technique is beyond me. Any elite athlete knows this. That again is what sets apart the elite from the average. Mind and body working together and mastering the BASICS. I know this first hand too, not just from my profession as a kettlebell instructor, but also from my formal dance training. Any good dancer knows this. Even as a dancer masters the most intricate choreograpy a dancer will STILL train the BASICS simultaneously.As you pointed out, the RKC and system and manner in which we teach kettlebell training based on body mechanics and good form is key to providing lasing results without injury or overuse of the wrong muscle groups,etc.

As a society too often we are attracted to the “wow” of the movement, you know “shiny things”…. Get back to the basics, go for quality everytime and you will succeed at meeting your goals. It works as RKC instructors we guarantee it.

By: Anna Dornier

Anna Dornier — Thu, 07 Jan 2010 23:18:33 +0000

Hi Geoff, love this post! It talks about very basic stuff but most of the time, it’s what people need in their training (and/or nutrition). Master the basics first and then you can move on to the next good thing. The problem that seems to be quite common these days is people always want the new workout program or the new fitness equipment when they haven’t even mastered the previous one yet or gotten good at it. Just my 2 cents.

Thanks for the post.

Anna D.
RKC