Saturday, March 7, 2009

RKC Snatch Test

Haven't actually done the new test.

Going to do it today.

When I went to RKC, my weight required 64 snatches and the new test requires 84 in 5 minutes.

Also will test my Tactical Pull Ups today.

Then will go to an outdoor venue and practice with my kettlebell later today.

Care to join me?

Sandy Sommer, RKC

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Friday, March 6, 2009

How to Get the Most From a Short Kettlebell Session

If you are as busy as the rest of us, then this exercise program will give you the results you desire in no time at all!

Tabata Protocol interval training may be one of the most effective tools to improve body composition available. If you want to see major changes in your body's level of performance, then you will enjoy that as well. Tabata Protocol was developed by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo. They were trying to develop a training system that the Japanese National Speed Skating Team could use to be as successful as possible. They worked through any number of systems before settling on Tabata and the reason they chose it was that it very useful for enhancing aerobic and anaerobic conditioning. You work for twenty seconds and then you rest for ten seconds.

If you use Russian Kettlebells, then what does this training protocol feel like? Similarly to doing Tabata in sprint training, using the protocol with Russian kettlebells is a very vigorous but compact workout. How compact? How about four minutes of lung searing intensity! These four minutes could seem like four hours and you will wish you had never heard of the workout.

The four minutes you invest in the program will pay you large dividends. Your workout will get you into better condition than ever. The program is very popular among strength and conditioning coaches as it dramatically increases aerobic and anaerobic work capacity. The kicker is that it strips fat off your body incredibly fast. The workout is as brief as it is intense but your post workout metabolism will be increased for many hours after your work.

Doing Tabata is really quite simple. Step one is choosing the exercise I recommend that you opt for two handed swings, kettlebell thrusters or goblet squats. Snatches are a good choice too for the advanced practitioner. In addition, you will want to keep the kettlebell off the ground during your ten seconds of rest as you won't have time to get the bell back off the ground when your rest period is over. This protocol is strict so to get FULL BENEFIT follow it to a tee. Here it is: First make sure you are properly warmed up and then:

Pick your exercise and then work for twenty seconds and rest for ten seconds.

Repeat and rinse. For 4 minutes and that will be eight intervals Cool down for another five minutes.

On paper this looks like a cake walk. Trust me. It isn't. It is deadly, grueling and effective for those that are really busy and need to get maximum return on their work out time. Don't be shocked if you aren't able or willing to finish the 4 minutes. If you do this at full intensity, as it's designed it may take you a bit of time to finish and that's OK. Just keep at it. Good luck!

Sandy Sommer, RKC

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Thursday, March 5, 2009

11 Minutes of Kettlebell Practice

As you may recall, I blogged a few weeks ago about the benefits of short bursts of intense practice with the Russian Kettlebell.

I've been following my own advice and doing intense workouts six days a week. My intensity doesn't vary. I bust my ass every time I practice with my kettlebell. I taper my volume so I recover well enough by the next day.

My recovery is based on getting good, quality sleep as well as fueling myself cleanly Monday through Friday. Saturday and Sunday I relax my food intake and even sometimes do this starting Friday PM. But I digress.

You don't need to kill yourself each time you pick up the kettlebell. Practice makes perfect and if your goal is death then I can accommodate you with tons and tons of kettlebell ballistics.

The RKC system helps you build the resilience you need to practice more frequently and harden your body not only literally but also figuratively. We call it the "Courage Corner."

Here's my kettlebell practice for today:

For 11 minutes with my Gymboss.

24 KG Kettlebell Press Ladders

5 Rungs on a a ladder

Completed 2 ladders and started a third so that I did 66 reps total. Breathing behind the shield. Using full tension and getting it done. Do that and let me know if you need or want to do crunches LOL.

Be fit,

Sandy Sommer, RKC

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Tuesday, March 3, 2009

Kettlebell Windmill

As you will soon see, my form isn't perfect on the Russian Kettlebell Windmill but it is safe. Safety is paramount, but I do have some work to do on this.

Here's what you want to do:

Clean and press or snatch a kettlebell overhead with one arm.

Keeping the kettlebell that is overhead locked out at all times, push your hip out in the direction of the locked out kettlebell.

Please keep your eye on the kettlebell at all times too.

Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.

Lower yourself until your non-working hand touches the floor or front foot.

Pause for a second and reverse the motion back to the starting position.

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What Do You Want From Your Kettlebell?

Out of ideas for today so I wondered if you'd consider doing me a favor, please?

I want to right about what you are looking for as you develop a relationship with your kettlebell or kettlebells. I will be able to develop some excellent blog posts from what you share with me.

Write a quick note in the "Comments" area below and tell me what you need. Or you can email me at sandysommer at

All the best and I thank you for stopping by!

Sandy Sommer, RKC

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Monday, March 2, 2009

10,000 Kettlebell Swing Challenge

Hoping that your March is starting off strong!

We had a decent snow fall here in Maryland to get things rolling! Hopefully, March will go out like a lamb.

Wanted to share an opportunity with you to complete in a six week Kettlebell Swing Challenge. My buddy Tim found this and I'm excited to participate.

Make sure you're really ready for this. In other words, probably not a good idea to start training with the Kettlebell with this contest.

There are always "Kettlebell Challenges" of some sort or another going on so be patient. Too easy to get hurt with this kind of volume. You need to build up to this, in my opinion.

Have fun and leave me a comment if you plan on going for it!

Sandy Sommer, RKC

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