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Kettlebells-HARD Style!
"Tyazholaya
Atletika"
Directions: Perform my
Dynamic Warm-Up exercises at
“beginning” of workout
for maximum benefit and improvement.
Pick a safe
level; never be unsafe or exceed your capacity to “control” your body!
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Heavy Metal Strength...as it should be.
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Comments: Like a lot of pros in my business, I too have been "re-educated" by the simple yet effective Russian Kettlebell (KB). It is an amazing tool. When respected and used properly, it is also a highly effective and safe tool that will move you better. KB strength is built on a foundation of stability. Less efficient strength training builds strength but beyond what can be stabilized i.e. strength that is not controlled. If you want to build strength based on stability and control, properly use a kettlebell. KBs are alive vs. many traditional lifts which seem "dead" compared to the highly active KB dynamic swing patterns. For more details, check out my handouts and recommendations below. Kettlebells are the real deal, but as usual, people are misusing them like other types of exercise equipment. There is only ONE way to use a kettlebell--the RIGHT way with ultimate respect! No matter what you do with them, come back to the basic foundational movements and safety then you'll be fine. I'm using them safely and effectively with my corporate clients--so can you. Move well Comrades...and feel the Whole Body POWER of Kettlebells!
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Handouts by RJ:
- Introduction
- Safety
- Basic Exercises
- Dynamic Warm-Up
- Basic Protocols
- Lockout Drills (List Only)
- Lockout Drills
- Hand Care Tools & Tips
Kettlebells For Warriors Events!
KB Info Webpages by RJ:
- Auto Safety & Transporting KBs
- Hand & Skin Injury Details
- Hand Care Tools & Tips
- KB Gear Bag Tips
- RKC 24kg Kettlebell Product Review
KB Workshops by RJ:
- KB 101: Intro to Kettlebells
- KB 102: Review of KB Basics
- KB 201: Kettlebell Progressions
- KB 301: Applied Kettlebell Protocols
- KB TGU: Turkish Get Up
- KB R&R: Repair & Restore
Videos & Books: Quality Resources I Use Myself!
- Enter the Kettlebell DVD (Find Under 'Strength' Button)
- Enter the Kettlebell Book (Find Under 'Strength' Button)
- Full Body Power DVD (David Whitley)
- Demo Exercise Videos (Delaine Ross-Gym Condition)
- Demo Exercise Videos (David Whitley)
- Cool KB Video of the Week! (Whitley's 2-Hands Anyhow Lift!)
Equipment: What's the difference? Official RKC KBs from DragonDoor have thicker handles. If you plan to get RKC certified, you need to get used to their brand of KBs. PerformBetter KBs are fine for general use and less expensive. Another nice alternative if you want the thicker handles for a better price is to go through LifeLineUSA.
-
Buy
Kettlebells (LifeLineUSA) BEST
VALUE!
- This is your best choice for value and good quality. LifeLine is a great alternative if you want a budget-minded KB with the large diameter handles for MUCH less money than DragonDoor. The LifeLine paint is more mat and a little less quality than DragonDoor, but not a big deal. We ordered about 50 of the LifeLine KBs for our college football team, and they worked out great.
- Buy Kettlebells (DragonDoor) (Find Under 'Kettlebell Resources' Side Bar)
- Buy Kettlebells (PerformBetter)
Kilograms to Pounds Conversion Table-Common Sizes:
| KG | LB |
| 5 | 10 |
| 6 | 14 |
| 8 | 18 |
| 12 | 26 |
| 16 | 35 |
| 24 | 53 |
| 32 | 70 |
Basic KB Exercises & Photos: *(Pending)
- Box Squat
- Face-the-Wall Squat
- Deadlift
- Swing
- Clean
- Turkish Get Up
- High Pull
- Snatch!
Extra KB Exercises & Photos: *(Pending)
-
Goblet Squat
Extras:
- Newton's Laws of Motion
- KBLA Sunday Morning Line Up (Info & Directions)
- RJ Snatch Demo Video (Dr. Cheng & Kettlebells Los Angeles)
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 6.28.10)
Be Strong.