How To Develop More Power With Your Kettlebells, Part 3

Remember back when you were a kid how the days seemed to last forever? Especially those summer months – you’d be out playing late into the evening before the sun even went down.

What the heck happened?

How did we go from those carefree days were life was fun, easy, full of adventure to the place where we are now – laden with responsibilities, struggling to get out of the bed in the morning, possibly fighting with the kids to get them off to school, arguing with the spouse or significant other over something either trivial or of vital importance, and then rushed out the door, off to work, to face another day punching a clock?

It can be overwhelming to think about – maybe borderline depressing if we focus on it too much.

But it doesn’t have to be – nor should it be.

There is a way out.

And the easiest place to start is that lump of metal with a handle on top – your kettlebell.

Let’s look at what that magical piece of iron really is and what it can really do for you.

H.G. Wells And Exercise

You ever read H.G. Wells’ The Time Machine? It’s a great book and and underscores man’s fascination with controlling and even mastering time. In it the Time Traveller creates a machine that takes him through time and back – living hours, days, and weeks at at time, only to return to his own time, with barely a few hours passed.

If we can master time, it seems we can master anything.

Time, you see, is our #1 source of power.

It’s our ultimate commodity.

It’s the one thing that is common to all of us – 24 hours a day, 365 days a year, for an unspecified period of time, unknown exactly to any of us, only that on average it last 75 years or so.

And when we learn to “control” it, we can learn to simplify and create the life we ultimately want – one full of adventure, one worth living.

And that kettlebell can be our own Time Machine.

It has the inherent power of turning back the clock on aging.

It can restore injured limbs and parts to full functionality.

It can be the entryway to a new and meaningful life.

But only if you truly understand its transformative nature and use it correctly.

The Kettlebell – Time Philosophy.

The kettlebell is a means to compound all your fitness goals into one training session (when you understand programming and principles – which is what we teach in the RKC).

  • You no longer have to do “extra cardio.” Instead, you become more internally focused on your ballistics to get more work done in the same exercise session. This saves you time.
  • You no longer have to do “extra stretching.” You can if you want, but by becoming deliberate and methodical in your technique, you can simultaneously create more space in your body while simultaneously strengthening those new ranges of motion, like in the Swing or the RKC Arm Bar.
  • You no longer have to do “body part training” – all your body’s parts get worked equally well, and the important parts get worked most. Just use a heavier kettlebell for some higher rep Snatches if you want to work your biceps.

In fact, I’ll argue that all of your fitness and exercise goals – regardless of what they are, can be easily packaged into three 60 minute training sessions (or another variation) or less each week, for a total exercise time of three hours per week. In many, many cases, less. (And I’ll even go so far as to argue that if you decide not to adhere to the guidelines I just described, you’ll actually be working against yourself – wasting your time and robbing yourself of energy.)

The key is understanding training principles and learning how to manipulate those principles to accomplish your chosen outcome – giving you more energy and allowing you to be more productive when you’re not exercising.

And that’s my purpose and my role – to show you how to do that, if you so choose.

I don’t know about you, but my time is incredibly valuable to me. And as I write this post, with the rapidly approaching birth of my son (9 weeks away), I am keenly aware of just how precious time is and will become more so. I’m sure if you haven’t given it much thought, after about 5 minutes or so, you too will agree that your time is incredibly valuable to you – more so than just about anything else you have.

Take Home Points.

The key then, is optimizing our use of our time, to increase our energy, to maximize our productivity. That’s why Time is our #1 source of Power and our most valuable resource. The effective use of our time is the lynchpin for getting and doing everything else. And the kettlebell I believe is one of the key drivers in our ability to do just that.

I would love to know what you’ve discovered so far in your kettlebell journey. What specifically have you noticed change within your body – your capabilities, since you’ve started using kettlebells?

Drop your comments below.

More on time in upcoming posts…

15 comments… add one
  • Billy Meyer Feb 3, 2011 @ 10:31

    In about 8 months… I’ve gone from having bilateral knee and shoulder pain almost constantly and also extreme neck tension. I now have No knee pain, dramatically reduced shoulder pain and neck tension. I have also gone from a broken athlete to a guy who moves more functionally and is stronger than the average Joe – like in my younger days. Arm wrestling has gone through the roof to my surprise as has how far I can hit a baseball. No throwing though… will take a long time before shoulders get there. More energy at work, personal relationships have gotten better, marriage has gotten better, just a better overall outlook on life. I also have developed a more classic chizzled physique – not bragging but it’s a definite plus.I sincerely hope others have enjoyed similar experiences. I set out to be pain free, but I’ve been blessed beyond my own imagination. Do I attribute this to correctly using kettlebells… honestly I don’t see how I can’t.

    • GEOFFN Feb 15, 2011 @ 8:46

      Billy – those are just fantastic results! Great job! I look forward to hearing about the day that you can throw that baseball.

  • Diana Feb 3, 2011 @ 14:08

    Even with my love of doing runs, rides, triathlons and all that jazz-the best thing I’ve gotten from picking up and learning how to use a kb is that they make my body that more efficient to then do those others with much greater ease.
    Besides the obvious physical parts, the mental change has been incredible! We truly have more power than it seams when we put our minds to it! Walking away from a RKC as a RKC was a top 5 highlight of my life!
    Thanks for these great posts!

    • GEOFFN Feb 15, 2011 @ 8:44

      Diana – more efficient with greater ease? Gotta love that! I agree about the RKC – it has changed my life too.

  • Brian Dixon Feb 3, 2011 @ 16:04

    A couple years ago I took a pretty nasty fall in the woods and completely dislocated my elbow. During my physical therapy sessions I told my therapist about my physical goals and introduced her to kettlebells. She was so fascinated by the mechanics used to do the exercises that she not only began using them but incorporated them into my therapy! The swing was an integral exercise in helping to lengthen the muscles and tendons and help straighten the arm again while also improving my grip. I now have almost full range of motion again as well as my strength and all the aches and pains have dwindled away.

    • GEOFFN Feb 15, 2011 @ 8:43

      Brian – that’s just phenomenal! You are fortunate to have had such a great PT. Glad you’re almost back to “normal.”

  • Stuart Feb 4, 2011 @ 8:32

    I’m currently doing Joint mobilty every morning (super joints) and ROP with TGU’s for warm up in the evening. For Feb doing the active stretch on optional rest days. I’m interested in your point ‘You no longer have to do “extra stretching’. I have a family and push to get the joint mobility done every morning. Would the movements inROP also privode the same benefit as Joint mobility drills? If this is the case, I’ll drop the drills. Thks

    • GEOFFN Feb 15, 2011 @ 8:41

      Stuart – JM drills aren’t the same as stretching. I think Super Joints is a great way to start your day. One of the things you can do is to break up the JM throughout your day – a little in the morning, a little at lunch, some in the evening. Or you could just get up earlier. 😉

  • tony petiprin Feb 4, 2011 @ 10:39

    Awesome post. Thanks. That is why I love KB’s. Work, family, chores (snow shoveling), fitness makes it difficult to find the time. I was never a big fan of working out and kept searching for the right tools and plan for me. About a year I discovered KB’s. I was suffering from a bulge in my neck and stiffness in my back, really everywhere and realized that I needed to get moving again and most importantly needed a plan. So, I purchased KB 2.0. and it was the best fitness decision I ever made. KB 2.0 plan is simple, time efficient and effective. At 44 years old I needed to lose a few lbs around the middle and get some some strength back for hockey, softball and golf. KB 2.0 was the answer. It was the first program that I followed all the way through with out deviation. KB’s are here to stay in my life and I thank Geoff for that.

    • GEOFFN Feb 15, 2011 @ 8:38

      Great Tony! I’m glad that “Burn 2.0” worked so well for you.

  • Andrew Siddins Oct 30, 2013 @ 0:08

    My kb training has always been great, however my actual results have really started jumping ahead since I took your advice and stopped trying to reinvent the wheel with my programming. Now its a simple “strong” “one” combo and wow. I haved dropped about 7kg and now comfortably press double 24kg bells. Need to get some 32s soon.

    Thanks for simplifying my training, improving my results and giving me alot of time back each week.

    • GEOFFN Nov 9, 2013 @ 15:33

      Awesome to hear, Andrew! Keep up the great work.

  • Kenny J Jul 28, 2015 @ 8:38

    Geoff…here’s my delemma.and has been for several years now. I’m 66..soon to be 67. I’ve been battling excess body fat for what seems like forever..! I bought my first kettlebelll when Pavel first introduced them sometime around 2002. So I’m not new to kettlebelll training. The problem is…at my age…if I go heavy on the KB swings (single or double) I can’t seem to last the full 10 min. suggested in your “Strong Program”. Question: Should I just go super lite to last the 10 min.or so…or should I just stay as heavy as I can..and sacrifice to time spent…? Doing that…I don’t feel as though I’m getting enough work done. Which is the best case scenario…? Kz27

    • GEOFFN Jul 31, 2015 @ 14:43

      Kenny J – I think you’re talking about the “One” program, not the “STRONG!” program. Did you get the “One -Modifications” Bonus I sent out? Let me know and I’ll get it to you. Send me an email at Thanks.

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