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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What is the true measure of physical strength in the gym?  Ask that question a hundred times and be amazed at the different answers and opinions that you get.  My answer to that question has evolved over time just as my philosophy towards strength training has.

Many young and old athletes alike love to point to the bench press as a true measure of ones physical strength and for many years I would have tended to agree, but not anymore.  While being able to bench press hundreds of pounds is impressive, it measures how much weight one can move in a reclined position.

How about the squat?  This lift certainly requires a full body effort, but relies heavily on the legs and back and not much on the muscles of the arms, chest or shoulders.

The deadlift is another contender for top dog but I believe it falls short of being the ultimate measure because of it’s short range of motion.

For me, the true measure of physical strength in the gym is the clean and overhead press or the ability to lift a heavy load off the floor and press it overhead.  Truly an overall body lift if there ever was one.  Many of the old time strong men would probably agree with me on this.  It was rare to find any of them performing a press while laying down.  In fact, it would have been unheard of.  But lifting an enormous amount of weight off the floor and pressing it overhead was kind of the norm for the strong men of yesteryear.

Arthur Saxon holds the world record on the bent press with a staggering lift of 370 pounds.  It is reported that he once pressed 385.  If you are not familiar with the bent press, it is a lift performed with one arm.  The world record in the overhead press is 535lbs by Ken Patera, in the early 1970’s.  This lift is no longer an Olympic lift because it was supposed to have been done with strict form without any leg drive.   It became difficult to accurately measure when a person was using their legs so the lift was removed from Olympic competition.

With it’s removal as Olympic lift, the overhead press has become less and less popular with today’s gym rats and much to their detriment in my opinion.

So, what do you think, what is the one lift that is the true measure of physical strength?  Leave a comment below and let me know.

And as always…..KILL IT!

Dennis

P.S. – Click the link below to watch Serge Redding clean and press 502lbs.

Serge Redding – 502lb.

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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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