High Volume Kettlebell Presses

Today I moved up in intensity for the Kettlebell Press. I moved from the 20 kg Kettlebell to the 24 kg kettlebell for the high volume Press day.


Definitely made a difference as I was able to do 160 reps with excellent form. With high Volume Strength work it's very important that it be done with submaximal weight and NEVER done to failure. The purpose of this type of workout is to get a lot of work done correctly. It is really for practicing solid technique and to really develop a "feel" for the exercise.

I did accomplish this today.

Gravely Point Kettlebells

Yesterday I met La Saun Taylor, RKC and Warren Morgan for a kettlebell session in the great outdoors.

La Saun is the top RKC in Alexandria VA and it was excellent to get a chance to spend some time with her.

Warren is the top fitness instructor in Washington, DC and he is an excellent candidate for the RKC. His goal was to check out "Hard Style" kettlebell work and I think he enjoyed himself.

We took Warren through the swing, the Turkish Get Up and the clean and he picked all of it up very quickly.

After we finished our practice we did a short and sweet finisher of 30 work sets of swings. Got 300 swings in 15 minutes.

As you may know, I've been practicing the Beast Challenge exercises as my Viking Warrior Strength work. I've been doing a lot of presses, pistols and tactical pull ups in order to prepare for RKC II, June 2010.

Here's my 16 kg Kettlebell Pistol, as recorded yesterday.



Thank you La Saun and Warren for a great afternoon of work!

Sandy Sommer, RKC

Viking Strength Day

Today was my second Viking Strength Day of the week. I did 9 sets of work. Each set consisted of Kettlebell Press for 12 reps with the 20 KG Kettlebell. Additionally, I did 4 one legged pistols and 4 pull ups. Total rep count was 108 presses, 36 pistols and 36 pull ups. Will finish out this week with the mVO2 :15/:15 tomorrow and a variety day on Saturday.

I felt great today and continue to make progress in the "Beast Challenge" Exercises. I am attacked Kenneth Jay's Viking Warrior Conditioning program and I am seeing real pogress.

Also, wanted to remind you that we have opened regisration the Delaware Kettlebell Workshop that Dr. Mark Cheng, RKC Team Leader is conducting at St. Andrews School in Middletown Delaware.

Click here for details!

Sandy Sommer, RKC

Viking Strength Practice Pressing Two Kettlebells in One Hand

Kenneth Jay, Senior RKC, recommends pressing two kettlebells together in one hand as a way to simulate a heavier kettlebell. The Viking Warrior Strength and Conditioning program requires low volume and high volume raw strength training as well as killer conditioning.

My inventory leaps from 28 KG kettlebell to a 40 and I'm not able to press the Bulldog yet. Working on it. And I will get it. I keep making progress in my conditioning as well as my strength.

The way that KJ recommends that we use two bells in one hand is to safely rack the bells together from dead. The smaller bell should have the larger bell resting on top once you have the kettlebells racked for pressing. It's a bit tricky and is best done outside. Always be safe with kettlebells and be aware of your environment. You don't want to get hurt.

Once the bells are racked you really have no choice but to execute the lift with proper RKC form. If your form goes in the toilet then you will lose the kettlebells at best.



Today I did 3 ladders of 3 rungs with the 12 and 16 kettlebell. That simulates a level of resistance similar to a 32 KG kettlebell. So 36 reps total. Low volume strength work.

Please leave me a comment and I love the feedback!

Sandy Sommer, RKC

Kettlebell Pistols in the Viking Warrior Strength Program

As you may know by now, I'm strictly following the Viking Warrior Conditioning program. Kenneth Jay wrote a great article a few years ago about Viking Warrior strength and how to train to be as strong as you can be essentially. That's what I'm doing now.

This week I'm in a Low Volume week so I did body weight pistols with an 8 KG Kettlebell for additional resistance today. I did fifteen reps on each side for a total of 30 reps rested very briefly between sets of two. When you watch the video you'll see that it's a work in progress.Please bear in mind that I taped the pistol video post workout. I can't wait to see where I am in two months or so.



I have quite a way to go but I wasn't doing pistols at all until 8 months ago. I have practiced to get this far and will continue to do so.
Would love to hear your thoughts, questions and comments!

Sandy Sommer, RKC