RKC II is coming soon

RKC level II certification will be taking place in San Jose at the end of February. I have to admit that Level II kicked my butt last year. Very tough course and will take your absolute best to pass it!

Here are some Pistol videos I did last year to help people achieve a perfect pistol!

Video # 1

Video 2

This is how I felt today...

Some days just don't go your way. I had a filling removed today at the Dentist and had a really bad reaction to it. My heart rate was racing super high the entire time. And my face still feels numb.....5 hours later....yikes! I don't like this feeling!

I also found out that my mother is in the hospital which is tough to swallow. Like I said...some days are just "rough" to get through.

Even though I had a bad day it pails in comparison to a fellow RKC who died yesterday. RKC Scott Hines passed away yesterday. May God rest his soul. Please hold up his family in prayer.

I hope you like this video. I certainly did!

Kettlebell Birthday Cake

My Birthday was back in November and I was so excited about my cake. My brother in law Ethan was very thoughtful and had a cake made for me in the shape of a kettlebell. The only thing wrong was that it says I am 37 years old...not true.................I am 36 :)

Return of the Kettlebell Seminar was Awesome!!

On Saturday January 16th we hosted Pavel as he taught his famous ROTK seminar. It was a jam packed day as he went over his very effective double Ketttlebell seminar and the subtleties of double kettlebell exercises. I want to thank all the participants who came out and created a great atmosphere for learning and training. Many RKC's were in attendance and it was great meeting many new people.

Yoana and I also want to thank Pavel and the following RKC's who helped out:

Senior RKC Jon Engum
RKC TL Dr. Mark Cheng
RKC TL Paul Daniels
RKC TL Michael Castrogiovanni
RKC Cassie Charlebois

Thank you, thank you, thank you!!!

Overall, here are some take home points that we all need to know and apply:

• T-Spine mobility and shoulder health is a must prior to embarking on the ROTK program or if you plan on doing double KB drills overhead. You might be able to get away with single KB overhead work with one KB but it's never going to happen with two KB's. If you lack mobility you will injur yourself and see zero progress. That means that for all of us with tight shoulders that we have got to normalize our T-spine and shoulder mobility.
• The Drills that Pavel taught for improving T-Spine Mobility were a combination of hanging in different angles from a TAPS bar and the other ones resembled positions you would find in the Turkish Get UP. He also did an incredible Thoracic extension drill that you performed over the knee and thigh of a partner.
• Pavel also emphasized the importance of the abdominal musculature doing its' job and stabilizing the rib cage on the pelvis. We did many combinations of PLANKS but one of the most effective variations was a fisted plank on one arm. Think of a Renegade Row but with no kettlebells. Place the fist underneath you and allow zero rotation in your body. Your pelvis must be totally square to the floor and you must be braced (abs, glutes and lats maximally engaged).
• Doing Double Snatches and then into double military presses is difficult. And then immediately adding the Front Squats after that sequence is BRUTAL!!!
• On the Clean and Jerk Pavel taught a new technique with the intention of doing a small leg extension on the DRIVE portion of the JERK. Tough to explain....I'll have to make a video soon and share it with everyone.
• The Program Design section alone was worth the price of admission. Pavel taught us a new program that bridges the gap between the ETK and the ROTK. He calls it: ETK PLUS
• The ETK + is a nice hybrid program that allows you to use double KB drills and still be able to compete in sports or do other activities. The ROTK does not afford you that luxury as the intensity and volume are too much to realistically do anything else. You can find the ETK + article at: http://www.ironmind.com/ and click on MILO: A Journal for Serious Strength Athletes. You will have to subscribe to the online magazine for a fee but it is an awesome journal that is well worth the price.
  
  

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Miami HKC: Final Week to Sign Up

With Senior RKC David Whitley
RKC Team Leader - Yoana Snideman
RKC Team Leader - Franz Snideman

Sunday February 7, 2010
Miami, Florida

Last day to Sign up is Friday January 15th!!!!!!!

Sign up now to reserve your spot!!!!!

Become one of the First HKC's ever on the East Coast!!!!

HKC Prep Course in Miami and Upcoming HKC

HKC Prep Course in Miami

When: Saturday December 19th, 3pm -5pm

Where: Host by: Equilibria Fitness

9851 NW 58 ST, SUITE 114 DORAL FL. 33178

Click here for sign up info

And coming in February........

Hardstyle Kettlebell Certification is coming to Miami!!
February 7, 2010
With Senior RKC David Whitley
and RKC Team Leader Yoana Snideman
RKC Team Leader Franz Snideman

Sunday February 7, 2010
Doral, Florida

Return of the Kettlebell Seminar with Pavel

RETURN OF THE KETTLEBEL SEMINAR

with Pavel

Learn the Quickest Way to Build Muscle, Achieve Fat Loss and How to Increase Strength, Power and Stamina

When: Saturday January 16 9am - 5pm
Where: La Jolla, CA


WHAT WILL THIS COST ME?

You have until November 1, 2009 to get 150.00 off.

Early Bird Registration: $349 until November 1
$399.00 until November 30
$499.00 after that

Kettlebells in Spanish!!

Kettlebells are invading Latin America!!! We are very excited to announce the release of "Kettlebells En Espanol: Movimientos Basicos." This is an instructional DVD going over in detail the six RKC Basic Movements:

1) Swing
2) Turkish Get Up
3) Clean
4) Military Press
5) Snatch
6) Squat

Everything is in Spanish and we are already planning a very busy 2010 for seminars and events in Miami and South America!!!

VIVA LOS KETTLEBELLS!!!!

Fall is here….changes are healthy!

Well, fall is finally here and I am excited. I love the change of seasons even though you could argue that San Diego really has 2 seasons: Great weather and good weather. The weather in San Diego has got to be one of the most comfortable and best climates in the world……and that’s a FACT!

Life has been very busy! Busy and super productive. Here is a quick recap of the last couple of months and of the months to come:

Return of the Kettlebell Workshop with Pavel

Yoana and I are very excited to be hosting Pavel on Saturday January 16, 2010 for the RETURN OF THE KETTLEBELL workshop. It is going to be an amazing workshop that will take all who attend to a completely different (and higher) level. I am so excited I can hardly stand it. The turn out will be great and the level of instruction will be top notch. Many top level instructors such as Mark Cheng, Mark Toomey, Michael Catrogiovanni and Paul Daniels to name a few will be there. Rumor has that the IRON TAMER himself may come….but that is to be determined.

April 2009 - We moved Revolution Fitness to a much nicer location in downtown La Jolla.

June 2009 - Yoana and I went to RKC Level II ---- we were team leaders there but learned more than we could have ever imagined. We were both totally blown away by the material and the entire direction of the RKC school of strength. It truly is a school and one that I am damn proud to be part of.

August 2009 - RKC San Diego - the first and most highly attended RKC certification ever! It was awesome having it in our back yard. Both Yoana and I had the privilege of being TEAM LEADERS at this event. It was as this RKC that Yoana told me that she was pregnant! BEST news ever! Baby number two is due in April!!!!

August - Dragon Door announced they would carry our new ROPE DVD: The Revolution Solution: Combining Ropes and Kettlebells for Maximum Fitness and Fat Loss. I am very excited about our rope program and getting it cranking in the Kettlebell community. The bottom line is that ROPES rule and if you are not using them, you need to be!

October 2009 - Yoana and I filmed the first ever Kettlebell Instructional DVD in SPANISH. We are very excited about this project and about introducing the HARSTYLE of Kettlebell Training to the Spanish Speaking countries of the world.

November - 2009 -Changes to our Website are coming….

So far 2009 has been a very productive year and a year in which a lot of goals were realized. All in all we are super blessed. The absolutely biggest blessing has been watching my 22 month old daughter Marianna grow and change daily. Being a parent is challenging but by far the most rewarding endeavor I have ever done!!!!! All you parents out there will understand!!!

Very exciting time to be alive…the world is a bit crazy right now but we all have the power to help many people with their health, their strength and by encouraging them to live better lives. Sorry for the rambling…just some thoughts and experiences I wanted to share with everyone!

Return of the Kettlebell Workshop with PAVEL

Learn the Quickest Way to Build Muscle, Achieve Fat Loss and How to Increase Strength, Power and Stamina

When: Saturday January 16 9am - 5pm
La Jolla, CA

Pavel is coming to San Diego to teach in person his best selling book and DVD "Return of the Kettlebell."

What will this seminar do for me?

-Dramatically increase your strength using double kettlebell drills
-Increase muscle while decreasing unwanted body fat
-Increase your full body power which means “more speed”
-You will become more explosive, harnessing more POWER than you have ever experienced
-Increase your thoracic, shoulder and hip mobility
-Increase your athletic potential and performance
-Skyrocket your cardiovascular fitness and stamina
-Make you more resilient


If you are familiar with kettlebells and have successfully been through Pavel's “Enter the Kettlebell” program, you will not want to miss this seminar as it represents “ the final fruit of Pavel's research – combining the very best of ancient lifting wisdom with modern day scientific break-throughs.”

The primary focus for Pavel's new program for Explosive Muscle Gain is the proper use of Double Kettlebell movements. Why double kettlebell drills?

Double KB drills have a very systemic effect on all systems of the body, including the hormonal system, the nervous system and the muscular system. Double Kettlebell exercises means faster gains in muscle, strength, power and stamina!

What will you learn?


THE SCIENCE OF BIG

– Why the Ketlebell is superior to a barbell for repetition quick lifts
- How to perform the Double Clean
- The importance of the “V” grip for the double cleans and why your rotator cuff will love it
- The proper rack position for guys and for girls
- Why and how to fully straighten out your arms in all overhead kettlebell lifts
- Why not to “scoop” and how to correct it
- The importance of breathing behind the shield
- How to match your breathing properly: Anatomical vs. Biomechanical
- How to perform he DOUBLE SNATCH – The Ultimate Expression of Full Body Power
-How to build huge shoulders and your upper back with the FRONT RAISE SNATCH
- How to perform the Side Raise Snatch
- The Single VIKING PUSH PRESS for Viking Muscles
- The Double VIKING PUSH PRESS
- The difference in grip between the Kettlebell Press and Kettlebell Push Presses and Jerks
- The Correct Spine and Rack position for JERKS and PUSH PRESSES
- How to Dip properly in the Jerk
- How to Drive and then Drop explosively in the DOUBLE CLEAN AND JERKS

-But that's not all, you will also learn how to GRIND AND GROW:

-The Double Press for Double Muscle Gains
-The Double Military Press done after a Snatch
-Learn how to Squat well in only half an hour
-Learn how to find your proper squat stance
-Learn the GOBLET SQUAT
-Learn how to find your netural spine and decrease back pain
-Open up your hips with the RKC Hip Flexor Stretch

MORE.....

-How to get Mobile Shoulder for effortless overhead lifts
-How use a pull up bar to open up your chest and T-spine
-The Kettlebell Straight Arm Pullover
-Why hanging from a pull up bar is great for flexibility and spinal decompression
-The difference between the RKC and Girevoy Sport Rack Position for Jerks, Push Presses, and Presses
-Why the overhead walk is necessary for shoulder mobility and shoulder stamina
-Pressing from partials squats

MORE...

- Kettlebell Touch and Go Sumo Deadlifts with 2 Bells
- BEHOLD THE POWER OF RUSSIAN "BLOCK TRAINING"
- Learn about the Russian secret of TWO WEEK BLOCKS

And so much more! Pavel will literally share his best muscle and strength building techniques for FAST RESULTS! You are guaranteed to get much stronger and more reslient from this workshop!


Here what Strength coach and RKC Team Leader Dan John has to say about this magnificent program:

"I'm not sure I can speak highly enough about "Return of the Kettlebell." Maybe it's the little things, like how we are walked through the squat with pictures that answer so many questions for the novice or the several pages dedicated to the Hip Flexor stretch. Honestly, the devil is in the details when it comes to working the hips and shoulders and the RKC system is clearly miles ahead of anybody else when it comes to exacting explanations of how to deal with the "four knots."

It could be the "big things." I never thought much of Double Kettlebell Cleans because I have such a history with the O lifts. Maybe, just maybe, it could be because I never did them right! Something as simply as the "V" position changes the lift forever and, if you need to be gassed, go right ahead and do a set of ten. Not enough, add some Front Squats.

I'm not sure most people reading the book will understand the challenge of the training system outlined. A double snatch followed by double presses followed by Front Squats? Good luck! "

Dan John RKC TL

And here is what Master RKC Kenneth Jay has to say:

"Now Pavel sets the standard from man to monster in his new and absolutely magnificient book Return of the Kettlebell. If Enter the kettlebell gave you the strength and physique of Spiderman then Return of the Kettlebell will make your skin green and turn you into a copy of Dr. Bruce Banner's alter ego.

Pavel has outdone himself and laid out the plan for explosive muscle gains and extraordinary strength- only one thing is required of you if you chose to follow the path.. you gotta have the heart to follow it through... just be careful you don't Incredibly HULK your shirt in the process :) "

Kenneth Jay, MRKC - Slangerup, Denmark

And read what Master RKC Mark Reifkind has to say about ROTK -

"Pavel hits another home run with his new book "Return of the Kettlebell". I shouldn't,nor should anyone, be surprised at this considering the his already state of the art and groundbreaking body of work but here he goes again, covering new ground and teaching us all that the applications of the kettlebell are much deeper than anyone ever thought.

One of the main things that differentiates Pavel and the RKC from every other 'wanna be' kettlebell course or book is that the man understands the bell is a tool and HOW one uses it is the key to creating an almost unlimited array of training gains, from insane cardiovasuclar endurance to, now, incredible muscle growth, all with the same basic tool.

Using the key principles of the RKC, just in new configurations, Pavel teaches us how to 'muscle up' with double bell work, overload eccentrics and how to use explosive power as well as high tension to get the job done and build some serious muscle.

When powerlifing squat god Donnie Thompson says double bell front squats make him work then ALL should listen!Bravo Pavel, again, for leading the charge of the bleeding edge of the state of the art.No matter what the training goal, Pavel has a kettlebell solution that WORKS. Get this book and dvd! "

Rif

Mark Reifkind Master RKC Instructor - San Jose, CA

WHAT WILL THIS COST ME?

You have until November 1, 2009 to get 150.00 off.

Early Bird Registration: $349 until November 1

$399.00 until November 30

$499.00 after that

This may be Pavel's most comprehensive Kettlebell seminar ever.......take advantage of this and sign up!

I just talked with Senior RKC Doug Nepodal and he said he will be there as will RKC Team Leader Mark Toomey.

It will be an event for the record books..........make sure you are there as more and more Seniors and Team Leaders (and perhaps some MASTER RKC"S) will be there as well!

San Diego RKC

Another RKC has come and gone! The pleasure of this RKC was having it in our own backyyard, beautiful La Jolla! The JCC was the perfect location with an easy 2 min walk to the Marriott Hotel. Overall it was the best RKC I have ever been to!

My regret is that I didn't take a group photo of my group: TEAM FRANZ :(
All of the students were fantastic and reminds me of why being part of the RKC community is so special. A huge CONGRATULATIONS to all the students who took the RKC and to all the newly minted RKC's! For those that didn't pass, many will pass soon by completing the snatch test or sending in a video of improved Ketllebell technique.

Below are some photos of both Team Franz and Team Yoana combined and then Team Franz.

My assistant Instructors and Yoana's assistants were phenomenal and absolutely rocked! Thank you to Os, Naina and JJ...you guys rule!!!!! Steve, Dustin and Fran...great working seeing you all!!!

This Guy is Amazing!

Every now and then you see someone move in a such a way that it makes you question the potential of human movements and what is possible. Without a doubt Demian Walters (the guy in the video) is such a person! The things he can do just flat out amazes me........watch the video and let me know what you think.

Great Video about Moving Naturally

Found this cool video from RKC Os Aponte's Facebook page. Really makes you want to run around in the wild and feel primal! It is such a cool time to be alive right now because we can use the base of knowledge we have about health, physiology and training and take it outside and move, have fun and explore our bodies and what they are capable of. The only thing I would change from the guy in the video is that I would wear my Vibrams's outside to have a bit of foot protection.

In this video you will see the guy use all of his bio-motor abilities:
* Strength
* Power
* Coordination
* Agility
* Endurance
* Mobility
* Flexibility
* Speed

and tons of different types of movements:

* Squating / Lunging / Stepping
* Crawling / Rolling / Flipping
* Sprinting / Jumping / Walking / Running
* Pushing / Pulling / Climbing
* Throwing Objects / and more.....


Check it out and let me know what you think.



Sign up for the Double Kettlebell Seminar with me and Senior RKC Geoff Neupert

Okay...I admit it......

I am a BREAKDANCING freak. My twin brother Keats and I used to have a breakdancing "crew" growing up in Santa Fe, New Mexico. We used to take a piece of congolium (similar to linolium) down to the Santa Fe plaza on the weekends and breakdance in front of the public. It was a total blast and to this day I still have aspirations of getting back into breakdancing....although not sure I have the mobility to do what B-Boy Junior does in the following video. This guy is the best breakdancer I have ever seen, PERIOD!!!!!! Check it out and let me know if that doesn't inspire you to move more and move with more grace, power and motor control!

Tip # 2 for Better Pistols

In our first video I went over the importance of starting the pistol from the ground up and learning how to properly set your feet to activate all the leg muscles. In this video I go over Tip # 2 for better pistols!





Click the Link below to learn about a powerful workshop that my good friend Geoff Neupert Senior RKC and I are doing in San Diego in September. Check it out if you are serious about strength and faster results:

Double Kettlebell Seminar with Geoff Neupert / Franz Snideman

Powerful Tip for Better Pistols

Watch this video to figure out how I was able to learn pistols on my weaker left leg.




Another reason why keeping your first metatarsal was explained to me through an e-mail by Senior RKC Geoff Neupert. Geoff says the following:

"Also, another reason to keep the big toe down is the flexor hallicus longus runs from the big toe to the tibia - it is an ankle plantar flexor. But when the foot is down, like in the pistol, and the knee comes forward, it is stretched. It then becomes a knee extensor - as it contracts it pulls the tibia back on top of the ankle, therefore acting on the knee from below..."

To learn more tips from myself and Geoff click the following: More Tips

The Controvery over "Balance Training"

While in Phoenix last weekend visiting my twin brother Keats Snideman, we were able to briefly interview him about the topic of "balance training." Keats dispelled many of the myths in the fitness industry and gave some great advice on how we might improve balance and overall athleticism.

Watch and let me know your thoughts!



Keats'website is www.coachkeats.com

I am also excited that he will be attending the RKC in San Diego this August. It will be awesome to have him in the RKC family!!!

To sign up for our newsletter go to www.revolutionlajolla.com

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 :)