How to Improve your Pull Ups Video: Part Two

Okay.....here it is. The long awaited part two video on how to increase your pull up power. In the last video I talked about the importance of shortening your abdominal muscles and literally ZIPPING up all the muscles in your torso. That means your pelvis and rib cage come close together before doing the pull up. That is what tightens up the midsection and creates more compression which in turns creates tremendous strength and power. Compression means more strength!!!!

In this video I talk about overloading your lats with a handstand push up against the wall and then immediately going over to the pull up bar and firing one perfect powerful pull up. Why does this work? Well, I don't really know but my guess is that the handstand push up overloads your lats to such a high degree that you end up hyper-stimulating the LATS to the point where your once slow weak pull up now feels fast and powerful. I had one of my clients do this and it really helped her!!!



Give it a try and give me you feedback!

Ropes and Kettlebells: Our New DVD!

We are excited to announce our new DVD, "The Revolution Solution: Combining Ropes and Kettlebells for Maximum Fitness and Fat Loss." We wanted to come out with an educational product that shows how we integrate Kettlebells and Ropes together. Ropes are an excellent compliment to kettlebells for many reasons.

This DVD is very unique as it explains in detail the foundational rope exercises that we use in our training studios in San Diego. If you have not used ropes you must try them because they get the body very fit and conditioned in a very short period of time. In the next 3 to 5 years you will start seeing almost every gym in the country with Ropes. We have been fortunate enough to always gravitate toward the best training methods and mark my words; ropes will be HUGE in the fitness industry.

Purchase Here

Here is what's covered in the DVD:

*Learn how to successfully integrate kettlebells and ropes for maximum fitness, fat loss and overall conditioning.

*Be an early adopter! Men's health recently called rope training the "2009 Best Cardio tool of the year." Be one of the first trainers in your area to use this incredible tool.

*Discover over 30 rope drills that you can instantly use and apply to your training.

*Learn how Franz and Yoana utilize kettlebells and ropes for power and speed athletes.

*Learn over 10 drills that combine ropes and body weight exercises.

*Learn how to successful design programs for your clients with kettebells and ropes.

*Learn how to perform the actual Kettlebell / Rope programs that Franz and Yoana use with their clients and in classes.

*Learn how to effectively SMOKE your client in less than 5 minutes with one Rope/ Kettlebell Complex.

Get the DVD Here!

If Civilization Ended today.....Would your fitness help you?

When I first took the RKC certification in April of 2003, I remember then Senior RKC Rob Lawrence saying that if civilization ended tomorrow, a kettlebell would be a practical way to stay fit because you could literally travel with it and bring with you wherever you went. Let's take a different scenario ( a rather scripted movie like end of days scenario, I know), imagine if civilization ended as we know it. No more ruling government, no technology, no civil laws or courts; just bands and tribes of people trying to eat, survive and protect themselves from nature and others.

Here is the question I ask of you: Would your current methods of fitness help you?

Could you survive? Would you have the strength, power, speed, explosiveness, agility and mental toughness to stick it out and protect you and your family? If this answer is NO, you probably stick to a fitness regimen of Pilates, Yoga, walking and Richard Simmon's "Sweating to the Oldies." I don't have a problem with people doing Yoga, Piliates (although I do have a problem of people sweating to the oldies with Richard Simmon) or even walking. There are wonderful things one can learn from Yoga and Pilates, and walking of course is a pre-requisite for living. The challenge I have is with the mindset that by themselves Yoga and Pilates as a stand alone system are enough to prepare you for living in perilous times.

Let's take Yoga for example. I know some Yoga practitioners that can flat out perform some amazing things. Handstands isometric puh ups, incredible balancing poses that would make spider man crincge, and many more. The health benefits to learning how to breathe properly and let go of tension obviously are a plus. But let's go back to initial quesion. Would this be the best way to condition your body and mind for an "end of civilization" scenario. I would argue that it is not the best way. A way, yes, the best way, no! Long static yoga poses do little to increase the CNS's ability to recruit the muscular system in an explosiv way that would be required. Yoga also would not help you lift a 200 pound boulder out of the way to make room for setting up camp.

Now for Pilates! YIKES! I think there are many principles that are beneficial in Pilates such as long spine and creating length in your structure. But to dedicate the majority of you time to performing exercsies lying on your back or in a prone position seem rediculous in my book. If you do Pilated please don't e-mail hate letters because I am not saying you cannot do Pilates or that there in zero benefit, but to EXCLUSIVLEY use pilates as your only method for fitness is a huge mistake. The load (springs) you use in Pilates is not real in my book. Pick up a heavy deadlift off the floor or press something heavy overhead. Even swinging a kettlebell blows away any functionality claims that the Pilates people swear by.

The bottom line......if your fitness doesn't make you function better and perform better while standing on your feet....... you wouldn't survive long if civilization ended. Is your Yoga and Pilates giving you the real world fitness you would need to survive? I am fully confident that people who include deadlifts, RKC style kettlebell training, some sprinting or intense type of running, bodyweight explosive exercises and odd object/strong man training would do very well in the scenario I am talking about. That doesn't mean you shouldn't stretch, do Tai Chi, Z-health and other parasympathetic activities, it just means you should perform standing full body movements such as :

• Deadlifts and all of their variations


• Cleans


• Snatches


• Squats


• Presses (both horizontal and vertical)


• Rows (pull ups as well)


• Shouldering exercsies with all sorts of different objects


• Lunges and Stepping patterns


• Jumping


• Climbing


• Crawling


• Sprinting


• Throwing (this would be very important for killing food)


• and more......

Those would constitue the basic movements you would need to be able to perform well and with precision.

Power to us all! I certainly hope civilization doesn't end tomorrow :)

Vibram Five Fingers: My New Digs

Very excited that I bought my first pair of Vibram Five Finger (VFF) Shoes last weekend. I've been following others people's blogs about these shoes for the last year and was instantly ingrigued the first time I saw them. I have worn them every day since I got them and here are my immediate thoughts on the VFF's:

1) My hips and ankles have more mobility, as does my t-spine. There is an exercise called the DECK SQUAT which I usually cannot do well because I lack mobility in my hips and ankles. Well, that has all changed with my VFF's. The deck squat is now rather simple and feels very fluid and loose. I haven't done any strething in a while, so the only thing that has changed is my wearing of the new shoes.

2) ENERGY is much better! Overall I feel more ALIVE, more in tune with my body. I think because the shoes are practically like being barefoot, I have have a better connection to the ground and the earth. It's almost like my feet have been in a coma for 35 years and they are finally starting to WAKE UP! It is a liberating feeling to wear the Vibram's and the thought of wearing my other normal shoes sounds horrible. Now granted, I have only worn them for 4 days so far, but if I feel this good, why would I go back to the heavier, thicker soled shoes?

3) Posture and Gait have improved! I have pretty funky gait because I have a fairly big assymetry in my pelvis. My right leg has always been substantially shorter than my righ tleg and because of that I have always had awkward gait. Even though my gait is still light years aways from being perfect, it just feels better. This is subjective, but I feel as if my feet are starting finally move. Always had stiff tight feet and perhaps this is my road to foot mobility NIRVANA!!!

4) Feel my toes working and moving! I have a really difficult time extending my toes, especially my big toes. I have suffered from Turf Toe (a stiff big toe) since I was a child. My toes are finally starting to move thanks to the shoes!!!

I will post more in the weeks to come on my experience with the Vibram Five Finger shoes. My advice to all of you would be to get a pair of FREE you feet from shoes!!!!!

Betsy Collie RKC II and Geoff Neupert Senior RKC

The following videos are of Betsy Collie RKC II and Senior RKC Geoff Neupert from North Carolina. Fist of all, both of them are not only some of the nicest people you will ever meet, they are both gifted athletes in their own crafts. Watch these two videos and please do not try them at home! Betsy and Geoff are very talented and super strong!!!!!! To say I am impressed is an understatement!

Kettlebell Juggling

Found this You Tube Video of KB Juggling and RKC Dan Cenidoza's website! WOW! This is super amazing as I have never seen anyone do what this guy can do with a kettlebell! You have got to check this out!

Ropes and Kettlebells! The Perfect Fat Loss Combo

Let's be totally honest.....most people deep down inside want to look good and be lean. Yeah, yeah.....I know, people want to function good and move well. But if you were to honestly ask yourself why you workout and eat well, being lean and looking your best is probably highest on the list. There is an emotional need for people to feel comfortable in their own skin.

We have found Ropes and Kettlebells to be one of the best combinations for quick effective fat loss. Once you try our fat loss workouts with ropes and KB's you will be convinced as well.

Just a reminder that our Ropes, Sandbags and Kettlebell Seminar is on May 30 & 31 at Revolution Fitness in La Jolla, CA. The registration deadline is May 5 so be sure to sign up before then!

http://www.revolutionlajolla.com/FatLoss.aspx

Something is Happening at Revolution........

After 4.5 years at our current location we are moving Revolution Fitness to a new facility located in downtown La Jolla on Girard Avenue, one the nicest and busiest streets in all of La Jolla.
We are grateful that we had the experience of growing our business in our current location on La Jolla Blvd.
There will be more classes and some very new and exciting programs happening at Revolution!!
So stay tuned for more details about the new facility.

Improving your Pressing Strength



One of the true tests of full body strength and power is the ability to press a heavy weight overehead. If you have not completely experienced the benefits of kettlebell military pressing, perhaps now is the time to start performing this incredible exercise. For those of that have experience with the kettlebell military press we want to give you some extra tips that could increase your pressing strength.

One of the principles that I learned from my twin brother Keats Snideman and strenght Coach Charles Staley some years back is the concept of "same but different." Essentially what this means is that rather than totally abondon the movement you are trying to get stronger in, try performing the same movement but in a different way. For example, rather than doing the strict kettlebell military press you could try the following variations of presses:

1) KB Palm Press

2) Bottoms Up KB Press

3) Double KB Press (2 KB's in the same hand)

Why does the "same but different" principle work? It works because it forces you to recruit your muscles and body in a slightly different way. For example, the Palm press for many people improves the "groove" or pathway of the military press, enhancing the biomechanical efficiency of the press. The Bottoms up press in a similar way can also improve the groove of your pressing pattern as well as strengthen your wrist (which in most people is a huge weakness). The Double KB Press totally overloads your grip causing the central nervous system to over recruit practically every shoulder, arm, hand and finger muscles as well as a huge overload on your CORE.

The bottom line is that if you have stagnated in your pressing or are just bored with your pressing, try one or all of these movements for the next 6 to 8 weeks and watch your kettlebell military press sky rocket to a new level!

Let us know what you think about this post and the video!

If you would like to recieve our weekly blog videos, sign up for our free newsletter. Go to our home page and fill in your e-mail on the bottom left side.

Yoana TGU with 24kg

Okay...........I have a confession to make! I am so tired of hearing girls talk about their "FEAR" of getting bulked up by lifting weights. What a crock of sh*t. My lovely wife Yoana weights barely 110 pounds is not "big" or "bulky". Most women erroneously believe that weight training means huge muscle growth. Well, muscle growth is a great goal and one that I believe we should all do...but gaining muscle is just flat our difficult. Any muscle a women gains is for benefit and is not a "negative" at all.

In fact I would claim that most muscle gain on a woman would probably make them smaller, not bigger. Just look at Yoana. She is not big. If you were to take ruler measurements of her arms, hips, abdomen and thighs, they would probably be much smaller than the average woman. The bottom line is that gaining muscle will make you look harder, more dense and more athletic. Gaining muscle is very hard work and takes years of proper nutrition, recovery and intelligent training. The fear of getting huge is based on a myth and just isn't a reality for most women.

The goal of women should be similar to men..........get strong, stay strong, be strong.

Yoana is stronger than most average men. Give a 24kg kettlebell to most men and they will not stand up with it, and definitely not as gracefully as Yoana does.

Bottom line....lift weights......perform big movements like Turkish Get Ups, Presses, Pull ups, Deadlifts, Squats, Cleans, Swings and Snatches and watch your body get hard, ultra strong and watch your stamina / conditioning go through the roof!

Let us know what you think about this post and the video!

If you would like to recieve our weekly blog videos, sign up for our free newsletter. Go to our home page and fill in your e-mail on the bottom left side: http://www.revolutionlajolla.com/

Yoana's Power Workout

Of all the bio-motor abilities, POWER may be one of the most important. What exactly in power? Power is the ability to express the strength you have quickly and explosively. A Powerlifter who can deadlift 700 pounds is exactly more strong than he is powerful. Powerlifting should actually be called STRENGTH LIFTING because all that matters is that the weight eventually gets off the floor. There is no time limit in powerlifting. A heavy deadlift may take the athlete 15 seconds to get up. But if the deadlift is eventually finished than it is a valid and legal lift.

Olympic lifters are true power athletes, as are sprinters. Moving a weight off the floor as in the barbell clean and jerk requires tremendous strength and POWER. Watch an accomplished Olympic lifter and you will see that bar fly up very quickly. Or watch a 100 meter sprinter burst out of the starting blocks and you will see POWER.

Research has shown that elderly people don't fall because they lack cardiovascular endurance or balance, they fall and break their hips because they lack power. They lack the ability to recruit their muscles quickly and therefore their "breaking" mechanism turns on too late or even worse, doesn't turn on at all. That is when the broken hips and fractured pelvises eventually get the best of many elderly people.

If you are still alive, you need to work on POWER! Regardless of your age, power is a quality that will make you make faster, make your body more resilient and frankly will improve your quality of life!

Watch as Yoana takes you through a POWER workout based on speed and quickness!

Please let me know your thoughts about Power training and Yoana's workout!

INCREASE YOUR PULL UP STRENGTH

There are few exercises as effective as the pull up for upper body strength and power. This version that I'm going over in the video is called the tactical pull up, which is exemplified by a rigid, tight body and contracted mid section. Ideally the tactical pull up will have more narrow grip than I am showing in the video.

Please leave your comments on the video. I would love to hear what you all think about pull ups!!!

The Seminar you have been waiting for....

New Seminar Combining Sandbags,
Kettlebells and Ropes

with:

Josh Henkin, CSCS RKC TL
Franz Snideman RKC TL, NMT
Yoana Snideman RKC TL, PT

Ask yourself the following questions:

• Are you satisfied with your current training results?


• Are you satisfied with the results of your clients?


• Are you bored with your current training and ready for a change?


• If you are a fitness professional are you ready take your business and training to the next level?


• Are you as lean as you would like to be?


• Are you as strong and powerful as you should be?


• Do you know what your major weaknesses are?

If you answered "no" to any of those questions you owe it to yourself and your clients to take this seminar and learn from coaches who have literally been in the trenches helping people like yourself transform and significantly improve their fitness and athletic ability for a combined 40 years. If you are ready to learn from 3 seasoned veterans who help people acheive their goals every day, than mark your calendars for the last weekend in May and get yourself to San Diego.

Sandbags, Kettlebells and Ropes Seminar!!!

When: Sat May 30 - Sun May 31

Where: Revolution Fitness, San Diego, CA

Cost: $199
(register by April 1st and save $30)

Go to: www.paypal.com

Acct: revoinfo@revolutionlajolla.com

High Octane Sandbag Training

meets

The Revolution Solution: Combining Ropes and Kettlebells for Maximum Fitness and Fat Loss

Here is what's going to be covered:

High Octane Sandbag Training - by Josh Henkin, CSCS, RKC TL

• Learn why sandbags are the favorite tool of the best athletes in the world


• Find out how to create programs that will not only produce amazing results, but make sure you never get bored!


• Discover over 100 drills that you can start using tomorrow!


• Learn how to challenge beginners or elite athletes


• See how to you will never need to perform another core exercise


• Find out the secrets to eliminating most causes of back and shoulder pain

The Revolution Solution: Combining Ropes and Kettlebells for Maximum Fitness and Fat Loss - by Franz and Yoana Snideman, RKC Team Leaders

• Learn how to successfully integrate kettlebells and ropes for maximum fat loss


• Discover over 30 rope drills that you can instantly use and apply to your training


• Learn how Franz and Yoana utilize kettlebell and ropes for power and speed athletes


• Learn over 10 drills that combine ropes and body weight exercises


• Learn how to perform the actual kettlebell / Rope programs that Franz and Yoana use with their clients and in classes


• Learn how to effectively SMOKE your client in less than 5 minutes with one Rope/ Kettlebell Complex
  
  
  

  
  
  And the Grand Finale....

How to Effectively Combine Sandbag, Kettlebell, and Rope Training!

Each day will consist of 8 hours of jam packed information. This seminar is HANDS ON, so come ready to learn and ready to work. You will be moving, training and challenging yourself with some of the best conditioning tools out there.

Sandbags, Kettlebells, Ropes and DVD Products
will be available for purchase at a discounted price!

Sandbags, Kettlebells and Ropes Seminar!!!

When: Sat May 30 - Sun May 31

Where: Revolution Fitness, San Diego, CA

Cost: $199

(register by April 1st and save $30)

Go to: www.paypal.com

Acct: revoinfo@revolutionlajolla.com

If you have questions e-mail us at: revoinfo@revolutionlajolla.com

New DVD Coming soon!

Yesterday Yoana and I filmed a new DVD we are calling " The Revolution Solution": Combining Ropes and Kettlebells for Maximum Fitness and Fat Loss. We ended up filming the instructional section in our gym and the workout section outside on a cliff overlooking the ocean (spectacular views). It should be ready by the beginning of April.

Why did we film a DVD on ropes and kettlebells? Because we find the combination of ropes and kettlebells to be a highly effective way to increase fitness levels and increase fat loss. If you have not tried the combination of these two powerful tools we can assure you that they are challenging and RESULTS producing.

We will be taking pre-orders fairly soon and will update the blog as soon as that happens!

Pistol Progressions and Tips | Yoana Snideman

In this video Yoana explains how to progress from a pistol on a high box, to a low box and then eventually all the way down to the ground. The pistol is one of the best single leg exercises you will ever do. Is it challenging? Big time. But if you get this exercise down you will not only have a highly powerful strong set of legs, you will have legs with muscle and less bodyfat.

Abdominal Training using the Wheel

People always ask us for abdominal exercises. Well, here you go then. For less than ten dollars you can purchase a wheel and when performed properly, your ABS will get stronger and will get more toned ( I hate that word). Check out as Yoana and I show you how to perform the "evil wheel" the correct way.

Also keep in mind that no exercise will melt off fat from the midsection if you are wolfing down too many calories on a daily basis. Long term you must cut your calories and optimize the quality of food you take it. Remember the term, "Junk in, Junk out." If you eat junk food just remind yourself that the cells in your body will be replaced with the food that you are eating. Do you really want your eyeball tissue and liver cells to made from Krispy Creme doughnuts and Big Macs?

Double Kettlebell Fat Loss Routine

Double kettlebell drills are a favorite of mine. If you have never done double KB drills you are missing out! You can keep the movements rather basic as the increased weight will provide quite a new challenge. The double KB drills will work you, BIG TIME! Check out this video where I demonstrate a very effective double KB routine! Enjoy!

Kettlebell and Rope Fat Loss Training

Kettlebell training flat out works. Most of you know that by now. But what many of you may not know is how effective rope training is, especially when added to kettlebell training. Check out the video to see Yoana take you through a challenging kettlebell bell / rope combo fat loss routine!

RKC Booth at LA Fitness EXPO 2009

Yoana and I stopped by the RKC Booth at the LA Fitness EXPO over the weekend. It was great seeing other RKC's there and thanks to Justin Garfield and Pavel for putting it together. We didn't stay long but did manage to film a couple of kettlebell execsies!

Bodyweight Exercises for Executives

John Maher Professional Surfer YouTube-Sequence 1-MPEG-4 800Kbps

This is our client and friend Michael Maher's son John Maher, one of the best up and coming BIG WAVE riders in the world. John absolutely SHREDS these waves!

WOW!!!!!!