The principles of success are constant whether we are talking about strength training, education, business or family.  The road map to success has been written and followed successfully over and over and over again.  If you want to succeed in an endeavor, take a look at what others have already done to succeed in that endeavor and then do what they did.  NO EXCUSES!

Kill It!!!!!!!!

Dennis

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Want to kick some real ass in the gym?  Then get up off your ass and learn to harness your anger.

Found this “Code of Honor” on the net.  Read it, Live it, Love it!

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I would not be where I am today if it had not been for the mentors in my life.  A mentor to me is somebody who has been there and done that and who is not afraid to help others to walk in their footsteps.  If you don’t have a mentor, somebody you can look to for the knowledge and inspiration you need to succeed, you are holding yourself back.

I have had many mentors in my life, each with a unique talent or skill that I want to develop in myself in a particular area of my life.  My father was my first and greatest mentor who I aspire each and every day to be like.  I hope one day my children will say the same about me.

A mentor doesn’t have to be somebody you personally know.  A lot of mine I have never met but they were still inspirations to me and I still learned much from them.

I have two mentors whom I have gained most of my kettlebell skills and knowledge from.  The first is obviously Pavel Tsatsouline, without whom I would never have been inspired to pick up a kettlebell.  The second is Steve Cotter.  I have never met Steve but he has been my inspiration to take my kettlebell training to places I never thought I would be capable of going.

To me, Steve Cotter is super human.  The things he is able to do with a kettlebell are simply mind blowing.  He is truly gifted and works extremely hard to take that gift and become one of the most accomplished griveks in the world today.  If Steve has written it, I have read it.  If he has filmed it, I have seen it.  If he has said it, I have heard it.  I hope to one day thank him in person for the inspiration he has provided me with.

In order to take your training to new levels, you too need somebody to learn from.  Somebody that creates in you a fire that motivates you to keep going when you body says no.  Who that person is is a personal choice.

Who inspires you?  The answer to that question could be the missing piece of the puzzle that allows you to take you strength and fitness to new heights.

Kill It!

Dennis

P.S. Here is a short video of Steve Cotter. If you can do this, you be da man.

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One of the goals of any strength training routine is to obviously get to the point of lifting heavier and heavier weight.  This feat can be accomplished in many ways.  The most obvious is to build muscle.  The more muscle one has, the stronger he will be.  But that is only half the equation.  Another way to be able to move heavier weight is to become more efficient in the way you perform any given lift.

Yes, we can cheat during some lifts to make the lift easier or we can add things like weight belts, lifting suits or wraps to help us move more weight.  The problem with these for the average lifter or athlete is that cheating always leads to injury because we sacrifice form to lift more weight and in real life situations, we don’t have the benefit of special gear to help us.

So what does becoming more efficient mean?  I have heard people in the past say that our goal is to improve our form so that the lift becomes easier.  That kind of thinking is flawed because the name of the game is to become stronger and to do it safely.  We don’t what our time in the gym to be easy, we want the times during real life situations to be easier because of the strength we have build in the gym.

Lets use the kettlebell overhead press as an example.  By kicking out the hip under the kettlebell being pressed, by packing the shoulder and screwing our feet into the ground, we make our bodies more efficient machines and able to produce more power, thus enabling us to move a heavier weight then if we just picked up a kettlebell and without any thought, pressed it.  In essence what we have done is lifted smarter.  We are now able to lift more weight without cheating our employing belts or wraps which in turn makes us stronger by building more muscle.  And, we have done it safely and done everything we can do to avoid situations that make us prone to injury.

And of course, we can also do things that make the press harder like standing on one leg or pressing in a seated position.  Neither of these scenarios are designed to at ease to the lift.

So, don’t think of using good technique as a way to making strength training easy, think of it as a way to make you a more efficient and effective lifter.

Kill it,

Dennis

P.S. – Have a question about anything I’m doing, email me and I’ll be more then happy to answer it.  ironkettlebellfitness@gmail.com

Before entering into a fitness routine, especially one that incorporates kettlebells, be sure to consult with your physician or medical professional to be sure you are healthy enough to begin a strength and conditioning regimen.  Be sure to learn the proper way to perform each lift and complete each exercises in strict form employing a spotter when applicable.  In other words, if you hurt yourself, it’s your fault.

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So I was asked to give a presentation to a group of veteran law enforcement officers the other day.  I was told that they wanted me to speak on the subject of weight training but that the exact topic was up to me.  So I decided to give my talk about functional strength and then segue into the use of kettlebells as a way to build functional strength.

Now if there is a group of individuals who really needs to be concentrating on functional strength, its police officers and firefighters.   It’s one thing for an athlete to want and need functional strength to excel at his sport, and it’s entirely another to depend on functional strength for your very survival.

I began my presentation with a two and a half minute video of  a police officer fighting a drug crazed subject in broad daylight who was caught attempting to break into cars.  The video was taken by a passer-by (who incidentally did nothing to assist the officer) and was edited down to two and a half minutes so one can only imagine how long the fight actually went on for.  After the video played, one of the officers related a story in which two officer, one who was on the SWAT team fought with a subject on PCP for over 5 minutes before back-up could arrive and still it took five officers to take the suspect into custody.

So my point was made that as a police officer, you most likely at some point in your career have to fight somebody who is less then willing to go along with the program and that backup might be minutes away.  Doesn’t seem like a long time but imagine you are fighting for your life.  Heck, one minute would seem like an eternity.

After making this point, I asked how many in the room did any kind of weight training and the majority said that they did.  I then asked them if they knew what functional strength was.  The room feel silent.  Not a surprise really.  A police offer is in the business of serving the community, not training like a professional athlete.  Police officers from my experience are not unlike ever other average Joe, and most people I speak to on the topic of functional strength really can’t explain what it is.

I then asked of those that did do some kind of weight training, how many did the usual bench presses and dumbbell curls and things like that.  All, to a man said that that was indeed how they trained in the gym.  I then explained why they shouldn’t be doing that and again, to a man, they all said that they had never really given any real thought to the point of their weight training.  They just knew they should be in the gym throwing around weights, or something like that.

I continued with my presentation and spoke more about functional strength and kettlebells.  Out of the entire room, only one person had ever used kettlebells and that was just an experiment.  So I finished the talk with some kettlebell demonstrations and then answered some questions.  Turns out, the kettlebell demo was a huge success with many in the room asking me where they could get a kettlebell and if I would teach them to use it which of course brought a smile to my face.

The point of this whole thing is to say that the people who should really be thinking about, and training for functional strength, police and firefighters (I haven’t spoken to a group of firefighters yet but I imagine I’ll get the same response from them) are pretty much like most people going to the gym today.  It seems that you and I are in front of the power curve on this one but whether I have functional strength or not doesn’t really matter a whole lot to you.  But if the person who is there to protect you from the criminals who want to do you or your family harm or the person who might have to pull you out of a burning building doesn’t possess functional strength, well , you might care about that.

So, I doing my part to spread the word and I ask you to do the same.  Know any policeman or fireman?  If so, tell them what you know about functional strength and spread the word about kettlebell training and leave the bodybuilding to the bodybuilders.

Kill it,

Dennis

P.S. – To all the police officers and firefighters out there, THANKS!

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Today marks the anniversary of the beginning of Iron Kettlebell Fitness with the first post tilted, “Sometimes Old is New“.  I can’t believe that it has been a year already but the calender doesn’t lie.  During the past year I’ve had lots of fun making videos, writing articles and answering emails about kettlebells and strength training in general.  My hope a year ago was to start something on this blog in which I could take what I’ve learned over the years through much trial and error and pass it on to whomever was searching for ways to improve on their training and to introduce what I think is the finest strength and conditioning tool, the kettlebell to as many people as possible.

The feedback that I get on a daily basis is overwhelmingly positive and I couldn’t be happier to know that we have had a small part in helping many of you move forward with you strength and fitness goals.  A common theme in the emails I get is that many of you are new to kettlebells and that it was this blog that played a small part in your decision to give them a try for the first time.  That is what I am most proud of and I thank all of you for your feedback.

Just like in your training, it is important to always be moving forwarded and expanding your horizons.  We must expand our mental state in order to expand our physical state.  At Iron Kettlebell Fitness, we plan to do just that over the coming year.

The number one request I have gotten during the past year is for a members area to be added to the blog.  I get lots of question asking for more details about performing each of the kettlebell lifts and for advise on building a training routine.  As the blog is configured now, it’s not possible to go into the level of detail that some of you have been seeking but that will soon be changing.

In the next few weeks, we will be going live with the new members area, the Iron Kettlebell Club.  When you join the club, you will get access to brand new, detailed how-to-videos in which I will cover everything starting from the swing and the other basic kettlebell lifts to the more advanced lifts like the  bent press and other kettlebell special lifts.  The new format will allow me to offer more comprehensive instruction then I am currently able to offer.  My goal is that the new lifter as well as the intermediate to advanced lifter will find something of benefit when they join the club.

In addition to the individual lifts, you will find combination lifts as well as numerous kettlebell routines that will allow club members to mix it up a bit and add some variety to their workouts.  Instruction will primarily come in the form of videos with some articles mixed in to fill in the gaps and I will be constantly adding content so the learning will never stop.

The club will also have a section dedicated to core training as well as grip training, an area I believe is much neglected by most fitness enthusiasts.

We are super excited about the new Iron Kettlebell Club and I can’t wait to open the doors over the next few weeks.  So stay tuned for more updates in the next week or so as we begin opening up the club to all of you.

The last year has been a ton of fun and I look forward to the coming year and the opportunity to continue to help as many of you as possible reach your strength and conditioning goals, and perhaps to even entertain you a little bit along the way.

Thanks again to all of you, the readers of Iron Kettlebell Fitness.  It has been my sincere pleasure to write this blog and interact with many of you along the way.  And as always, keep killing it!

Your in Health,

Dennis

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If you have been around the iron game long enough, you have probably heard of super sets and giant sets which are popular amongst the bodybuilding crowd.  Simply put, a super set is 2 exercises performed one after another without rest and a giant set is typically 3 or more lifts.  One might perform a bench press and then immediately knock out a set of pull-ups.   Squats, leg extensions and leg curls are a popular form of giant sets.

The same type of approach can be applied to kettlebell lifting although the terms super set and giant set aren’t typically used.  Instead, I have heard the terms flow drill or complexes used.  I like to use the term kettlebell complexes because it seems to roll of the tongue better.  What you call them is irrelevant.

I don’t perform kettlebell complexes if I am training for pure power and overall strength.  If you want to be able to press heavy, then press heavy and limit reps to 5.  Standard stuff.  Where I use complexes is in my conditioning or for strength endurance and I like to keep the lifts within the same genre.  Meaning, I usually group explosive type lifts like swings and snatches together and grind type lifts like the bent press and the military press together.  I will occasionally mix and match but not often.

Here is what a complex might look like.

Complex 1

• Swing
• Snatch
• Figure 8 to a hold

Complex 2

• Bent Press
• Military Press
• Bottoms up Press

For complex 1, I would perform the predesignated number of reps for the swing on the right side and then switch hands and do the same for the left side.  Switch hands again and perform snatches on the right side, then the left then back to the right side and then left for the figure 8 to a hold.  Complex 2 would be done in a similar manner.  The only exception is that the reps would necessarily be higher form complex 1 then complex 2.  Another option would be to perform all three lifts on the right side before switching to the left.  If you really won’t to smoke your grip, that’s deffinetely the way to go.

Another consideration is what weight to use.  Naturally you would want to scale it back a bit from what you would normally be using to perform any one of the lifts singularly.  You may even need to concede to the weakest lifts weight choice.  For instance, I usually perform kettlebell snatches with a heck of a lot more weight then I do when performing a figure 8 to a hold.  If you goal is conditioning, you would naturally want to use less weight then if you were training for power.

Also, the kettlebell doesn’t touch the ground until the entire complex is complete.  That’s part of the fun.  And, each time you complete the exercises, count it as one round.  How many rounds you do is entirely up to you.

Complex 1 and 2 are just examples for you to use to get started.  There is really no limit to what you can do with kettlebell complexes if you have a particularly evil mind when it comes to punishing yourself in the gym.  I have performed up to 7 different lifts using 2 kettlebells in the past and was exhausted after only 1 round.

One thing I often do is start the complex with a get up.  I would perform a get up on the right side, perform the complex and then perform a reverse get up on the left side so the complex begins and ends on the ground.  Again, let your imagination take over and enjoy.

Kill It!

Dennis

P.S. – Have a question about anything I’m doing, email me and I’ll be more then happy to answer it.  ironkettlebellfitness@gmail.com

Before entering into a fitness routine, especially one that incorporates kettlebells, be sure to consult with your physician or medical professional to be sure you are healthy enough to begin a strength and conditioning regimen.  Be sure to learn the proper way to perform each lift and complete each exercises in strict form employing a spotter when applicable.  In other words, if you hurt yourself, it’s your fault.

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A key ingredient in ones ability to press efficiently, thus heavy, is the concept known as rooting.  Meaning, during the overhead press, the athlete should not only push the kettlebell up, but also push his body away from the resistance.  If done correctly, the athlete will be able to feel it in his feet and the feeling that you are pushing back against the weight with your feet should become obvious.  The power to press a heavy kettlebell overhead literally should come from the ground up.

Why this happens can be explained by Newtons third law which states that for every action, there is an equal and opposite reaction.  When we press, if we don’t push back with our feet, some of our power will bleed out.  Pushing back with our feet sends the energy back up through the kettlebell.

Now, lets take this concept one step further.  In addition to pushing down into the floor with our feet, visualize that you are cork screwing your feet into the ground.  This corkscrew effect will amplify the power you generate in the legs and create a greater degree of tension which moves it’s way up through the thighs, into your core and up through the kettlebell.  I like to plant my feet while twisting my heals in slightly and gripping the ground with my toes.  The affect is much greater if you press with bare feet.

I first learned of this concept while deadlifting.   I would set my feet and screw them into the ground.  This technique allowed me to create a great deal of tension before I even lifted the bar off the floor.  I have also employed this technique to my bench press where I would attempt to twist my arms inward during the press.  The amount of weight I could handle in both the deadlift and the bench press increased significantly by just employing this one technique.  I later experienced similar results while performing the military press.

Oh, and if you are having trouble trying to complete a pistol or a one arm push up, this technique is almost guaranteed to get you over the hump.

Kill It!

Dennis

P.S. – Have a question about anything I’m doing, email me and I’ll be more then happy to answer it.  ironkettlebellfitness@gmail.com

Before entering into a fitness routine, especially one that incorporates kettlebells, be sure to consult with your physician or medical professional to be sure you are healthy enough to begin a strength and conditioning regimen.  Be sure to learn the proper way to perform each lift and complete each exercises in strict form employing a spotter when applicable.  In other words, if you hurt yourself, it’s your fault.

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In my post titled “Tension: The Name of the Game“, I explained a concept called “irradiation”.  In a nut shell, during a grind type lift like the kettlebell press, if you squeeze the handle of the bell very tightly during the lift, the tension from your hands moves into your forearms and up through the arm and into the shoulder allowing your delts to contract harder thus enabling you to move more weight.  (check out my previous post for the details.)

Because we are all wired to think the same way, it is common for most of us to believe that the harder we squeeze the kettlebells handled, the better.  The more is better mentality.  That thinking is not necessarily true.  Remember, we are not just squeezing the handle for the sake of it, there is a purpose and that purpose is to utilize the principle of irradiation.

Pavel Tsatsouline has written the following article that explains why when it comes to crushing the kettlebells handle, more isn’t always better.

Enjoy

Dennis

P.S. – In this article, Pavel refers to his book, Power to the People.  This was the first book I read by Pavel and it completely changed my thinking and approach to lifting.  I immediately added weight to my press and deadlift after employing the techniques in this book.

Generate Total Tension but Focus on the Lifting

by: Pavel

Give a Comrade who is almost strong enough to do a pistol a pair of very light grippers and instruct him to crush them to pulp the moment he starts standing up. Congratulations, your friend just did his first pistol!

Now give him a pair of heavy duty Captains of Crush™ and watch him fail.

Try another experiment. Chalk up well and do a weighted chinup with a near maximal weight. After a few minutes of rest chalk up again and repeat the test while crushing the bar to pulp. You will be noticeably stronger. On your third attempt, wash off the chalk and leave your hands a little wet. Crush the bar you may but you shall fail.

I have explained in Power to the People! that, due to irradiation or motor overflow, crush gripping the implement increases one’s strength in most “grind” type efforts. However, this gripping has to play a supporting role, not turn into the main event. When the most pressing urgency in your mind has switched from completing a pistol or a pullup to gripping, you have lost. A Russian neurophysiologist would tell you that your dominanta has changed.

The same goes for tensing the midsection. Even though it is an established fact that bracing makes one stronger, tensing the midsection should be a supporting act, not the main gig. So brace, crush, tense—but not to the point where tension becomes the goal. Lifting the weight is.

Experimentally find the optimal ratio of dividing your “nerve force” into lifting and bracing. Eventually the latter must become automatic if you are to become a strength professional. Speaks Prof. Nikolay Ozolin: “Automating his movements and actions allows the athlete to focus all his will power on achieving the best results. Insufficient automatization significantly reduces the results. The will of the athlete driven to reach the record, the victory and simultaneously concerned about the correct technique splits in two…”

Power to the People!

Pavel

Have a question about anything I’m doing, email me and I’ll be more then happy to answer it.  ironkettlebellfitness@gmail.com

Before entering into a fitness routine, especially one that incorporates kettlebells, be sure to consult with your physician or medical professional to be sure you are healthy enough to begin a strength and conditioning regimen.  Be sure to learn the proper way to perform each lift and complete each exercises in strict form employing a spotter when applicable.  In other words, if you hurt yourself, it’s your fault.

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Here is an interview that I did with Celebrity Dialogue.  Some history you might be interested in.  Enjoy!

CelebrityDialogue: How long have you been using weights?

Dennis: I have been lifting weights now for about 27 years now.  Seems like forever.  I saw an issue of Muscle & Fitness when I was 14 and I was hooked.  I remember getting a new issue every month and reading it cover to cover during the first week and then reading it again and then again.  I used to stay up late at night with a flash light and read them.  Like most kids my age, I wanted to be like Arnold Schwarzenegger.

CelebrityDialogue: What is an Iron Kettlebell?

Dennis: A kettlebell is made out of solid iron and resembles a cannon ball with a handle.  Kettlebells have been around for over two hundred years but have only gained popularity in the United States in the last decade or so.  As best we can tell, the kettlebell or girya was first introduced in Russia and the original use wasn’t to exercise with at all, but to be used as ballast in Russian markets. It wasn’t long before the people started throwing them around as a way to get strong and fit and the rest as they say is history.

CelebrityDialogue: Why should a person train with a Kettlebell?

Dennis: A kettlebell is one of the most versatile pieces of workout equipment you can ever use. Two things make if very unique. The first is the handle which allows you to utilize the kettlebell for tens if not hundreds of different ways while at the same time reducing significantly the stress placed on the wrist from using dumbbell and barbells. The handle allows your wrist to stay straight which places it in a strong and safe position. The handle is what makes a kettleblell extremely versatile and user friendly.

Second, a kettlebell is portable. The compact size of the bell allows you to take it anyplace and workout. For instance, if you are a stay at home mom and don’t have time to go to the gym, a kettlebell lets you bring the gym to your home. Workout in the living room or basement or even the kitchen. If you hate going to the gym or don’t have the extra cash to pay out every month, one kettlebell will give you a fantastic workout in your home at a cost of usually less then a hundred bucks.  For those who like working out outside, the kettlebell is perfect. Backyard, front yard or just an open field, a kettlebell goes where you go.

CelebrityDialogue: Which body parts does it cater to?

Dennis: A kettlebell caters to the entire body.  Again, the versatility of a kettlebell is one of it’s greatest advantages.  With one kettlebell and the right program, a person can train their entire body from head to toe.  Additionally, you can strength train with a kettlebell as well as get a great cardio workout and improve your flexibility.  A kettlebell really does it all.

CelebrityDialogue: Why do you call it a “breakthrough system’?

Dennis: A kettlebell to me is more then just another piece of exercise equipment, it’s also a philosophy.  When I first started training with kettlebells, I had been training utilizing a bodybuilding type of workout system.  What I mean by that is that I trained each body part individually using isolation type lifts like barbell curls, leg extensions, dumbell kickbacks and things like that.  I trained like that because that’s how all the bodybuilding and fitness magazines I grew up on said I should be training.  The fitness industry over the last 30 years or so has programmed us to think and act like bodybuilders in the gym. That’s fine if you are indeed a bodybuilder or if you really like that kind of thing but for most people, it just doesn’t seem to work over the long haul.

Unless you are a bodybuilder, you shouldn’t train like one. In most everyday situations, our bodies tend to work as one whole unit and so it stands to reason that we should train our bodies as one whole unit.  That philosophy of training the whole system is the “breakthrough” I talk about.  Once I bought into this type of training and started to employ it, my strength and fitness levels skyrocketed.

CelebrityDialogue: Did you create it? Why?

Dennis: I cannot take credit for kettlebell or the system that accompanies them, I’m just the guy trying to get the word out to others who might benefit from this type of training.  The guy who deserves the credit for bringing the kettlebell back into popularity in the U.S. is Pavel Tsatsouline.

CelebrityDialogue: Do you regularly use it yourself?

Dennis: I train almost exclusively with kettlebells, probably 75% of the time.  The other 25% is spent using traditional free weights, body weight only exercises and odd object lifting.

CelebrityDialogue: What has been the response from other fitness freaks who have used it? Are the results promising?

Dennis: I haven’t met or spoken with anybody who employs kettlebells properly in their training who hasn’t benefited immensely from them.  The results are definitely promising.

CelebrityDialogue: Is there a variety of Kettlebell products available?

Dennis: There is a wide variety of kettlebell products available today, unlike when I first started using kettlebells.  I remember when I first looked into them back in the early part of 2004, I called every sporting goods store I could find in an effort to find a kettlebell.  Almost nobody back then had ever even heard of a kettlebell much less sold one.  I even had a guy laugh at me on the phone.  At that time there was only one place on the internet you could by authentic kettlebells and now they are everywhere along with DVD’s and books and online training sites like mine.

CelebrityDialogue: Do they come in different sizes?

Dennis: Yes, kettlebells come in many different sizes.  An authentic kettlebell is measured in poods which is an old Russian unit of measure which equals 16kg or 35 pounds.  Kettlebells come in 1 pood, 1 1/2 pood, 2 poods and so forth.  In the U.S., you will see the weight measured in kilograms.  16kg, 24kg, 32kg all the way to 48kg which weighs in at an impressive 106 pounds.  That particular kettlebell is commonly referred to as “the beast” and for good reason.

CelebrityDialogue: Do you provide training?

Dennis: Most of my training is through my website via articles and videos.  I answer a lot of questions that are emailed to me as well and perform one-on-one training on occasion.

CelebrityDialogue: We heard you like fine cigars too?

Dennis: I do love fine cigars although I don’t get the chance to smoke them as often as I would like.  I usually get to enjoy 1 or 2 a week.  I’m not sure what got me into cigars.  I was never a cigarette smoker.  For me, smoking a cigar is a great way to relax and unwind.

CelebrityDialogue: Any health related message for our visitors?

Dennis: The one message I would like people to come away with is that when it comes to exercise, forget what you have been taught in the past about how to train.  The philosophy that accompanies kettlebells is definitely different than what most people were taught when they started working out.  In fact, most people were not taught at all, they just saw what others were doing, and followed them,  be it at the gym or in a magazine.  I know that’s how I started and I suspect most people are like I was in that respect.

Commit yourself to becoming a student of fitness, not just a mindless gym rat.  Exercise should be an enjoyable part of your life and not looked at as a burden or a necessary evil.  We tend to become better and more consistent when we enjoy an activity then when we dread it.

Dennis
Read the original article here – http://tinyurl.com/26wd2na

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