Blog
RKC: The Community of Fitness
I recently assisted at an RKC Level Two certification in New York at Catalyst Sport with Master RKC Steve “Coach Fury” Holiner. This was a unique event—of the ten candidates in attendance, Steve knew …
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Swinging Through Pregnancy, Prenatal Kettlebell Training - Part 1
“You need to avoid any high-impact exercises, running, and lifting heavy anything heavier than about 10-15 pounds.” As an avid CrossFitter, Boston Marathon-qualifier and finisher, triathlete and fitne…
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How Well Do You Move?
How well do we—as humans—move? When we move are we trying to avoid or minimize pain? There seem to be three major areas of pain, have you wondered why these areas are so afflicted, even with people wh…
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The Get-Up
When in doubt, I pull John Jesse’s classic book, Wrestling Physical Conditioning Encyclopedia (printed in 1974), off my shelf. Jesse collected the history and wisdom of every strength, conditioning an…
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How to Run Injury Free Using Kettlebells
Let’s clear this up right now, strength training and running go together, it’s not one or the other. Most runners avoid strength training for fear of being bulky, or because they’re afraid it will dec…
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Warm Up and Cool Down Flow
How do you warm up for training? Is there a flow and/or pattern to it? How about the cool down afterwards? I like to consider economy of movement in my warm-ups because it tends to speed up my prep an…
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Getting Strong Fast: Four Effective Overhead Kettlebell Exercises
Kettlebell exercises are much more common in fitness these days because of the RKC, CrossFit, strongman and functional training. But, only truly strong athletes will be able to lift heavy kettlebells …
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Naked Swings
Two years ago I woke up one morning and fell out of bed. I could not stand up. My right leg was in extreme pain and it felt like there was high voltage electricity running through it. A nerve in my ba…
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Take Responsibility and Achieve Your Goals
Photo by: Katie Pietrowski Photography
Lets face it; exercising consistently is hard work. Showing up to your local gym, box or calisthenics park on a regular basis takes a level of commitment that mo…
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Does the Snatch Test Really Matter?
Every RKC instructor has gone through the rigorous snatch test. This is five minutes of full effort—snatching a kettlebell for 100 repetitions. Ask anyone who has done it and they will tell you the jo…
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Get out of Your Kettlebell Rut with These Partner and Group Exercises
I started my fitness business, Boot Camp Fitness and Training in 2005, and I started Tallahassee Kettlebells shortly after my RKC 1 in 2009.
In that time, I have amassed many individual, partner, and …
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The Road to the Iron Maiden Challenge
I did it! I finally did it! This was all I could think for at least a month after completing the Iron Maiden Challenge. For anyone unfamiliar with this challenge, an Iron Maiden must complete a pistol…
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