You are on page 1of 27

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.

20 Insider Shortcuts For Faster

Kettlebell Results

by Geoff Neupert, CSCS, Sr RKC

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
It!s not about the kettlebell.


Well that certainly is a strange way to start a special report about kettlebell

I have had the opportunity and privilege to spend probably close to 10,000 hours
training others with kettlebells (and untold hours using them myself). These
individuals my clients and instructor candidates at the Russian Kettlebell
Challenge Instructor course, come from all walks of life soldiers, law
enforcement, professional athletes, coaches, trainers, martial artists, and stay-at-
home moms, to name just a few.

And every one of them when they first get started using
kettlebells has to learn the same thing: It!s not about the
kettlebell. It!s about how you move, both with and without
the kettlebell.

The kettlebell, more than any other tool gives you unique
feedback about what is and is not working in your body. And
because this feedback is so precise, the kettlebell allows you to
fix literally any problem you may have, especially if you apply what we teach at
the RKC to your kettlebell training and exercise program.

The kettlebell teaches you how to find, and use your hips. It teaches you how to
stabilize your shoulders to protect your rotator cuff. It teaches you how to find,
create, and use space within your body.

At first glance these seem inconsequential to somebody who just wants to drop a
few pounds and get a good workout. But unless you realize that you are only as
strong as your weakest link, and then take active measures to find and fix that
link, you will never achieve your long term goals, because you, like most people
who start working out, will get injured at one point or another.

That!s a real downer, I know. I know from personal experience the personal
experience of severe injuries from chasing strength performance. And I also
know the relief associated with finally rehabbing old injuries and performing once
again. And all of this was from learning how to move again. And the primary tool I
used other than just my body was the kettlebell.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
After learning how to use the kettlebell to move again, you will feel like a kid
again. The kettlebell will transform your body. I have seen it over and over and
over again and experienced it myself.

You will lose gobs of useless body fat. You will develop a lower back of steel.
Your legs will become wiry, almost springy. You will develop muscle, but not that
bloated, puffy kind, like one of those bodybuilders who oils up and struts around
on stage in a pair of black bikini briefs. This stuff will be usable functional muscle
that is in all the right places hips, legs, abdomen, shoulders, and arms. If you!re
a woman, you will find your body!s natural great shape, curves and all. If you!re a
man, you!ll develop that broad shouldered look and might even get those famed
washboard abs if you cut back on those cheeseburgers and do enough

The kettlebell will transform your life. Shame it!s not about the kettlebell.

Master the basics.

In this world of instant gratification, we in the West, especially in America, have
developed an interesting phenomenon: Exercise Entertainment. Our gyms are
filled with atmosphere pounding, pulsing music, flashing lights, and screaming
scantily clad aerobics instructors, designed to distract us from the pain we are
most certainly feeling from having to *gasp* take care of ourselves (As if
someone would do it for us?)

Exercise has become a chore, instead of a joy and an opportunity to better us
physically, emotionally, and spiritually. We look for every opportunity to be
distracted just so we can check the box in our Day-Timers that says, work out.

Worse yet, we have devised the infamous Workout of the Day, which now gives
us a daily task to complete for each day. This in and of itself isn!t such a bad
thing, if only the WODs had some form of continuity to them. But unfortunately,
many of them don!t. So while we get to check the Day-Timer AND get a great
sweat, months later we don!t have much to show for ourselves except for maybe
some tendonitis in our knees or wrists from performing exercises that athletes
around the globe start training before they hit puberty and have to sit around in
an office all day.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
And this is where the kettlebell comes in so darn handy. You can distract
yourself, have a workout of the day, and measure your progress all in as little as
ten minutes, especially when just working on the basics.

What are the basics you ask?

Although some will argue this point, for 99% of us, the basics are two simple
exercises, designed to use every single muscle in your body. They are the Swing
and the Get Up.

To perform the Swing, you simply grab the kettlebell with both hands, bend over
and swing it through your legs, while keeping your lower back flat. When the
kettlebell can go no further behind your legs, you stand back up as hard and as
fast as you can.

To perform the Get Up, you lie on your back with a kettlebell in one hand,
perpendicular to the floor. And then you stand up. Once you stand up, you get
back down. Of course it!s a little more complicated than that, but you get the

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.

These two exercises force you to use all the muscles in your body
simultaneously. They both strengthen your hips, legs and core. They both
strengthen your shoulders. And they both, either separately or together, will get
you in the best shape of your entire life.

Now arguably, you don!t have to master these two exercises that would take
approximately 10,000 reps plus. But spending your first few months of kettlebell
practice and working out with these two will go a long way to helping you look
and feel much better than you are now.

After you feel very comfortable doing these two exercises, then you can progress
to the other ones.

Since great athletes are great because they continually practice the
fundamentals of their sports (the basics), you should routinely plan to come back
to the Swing and the Get Up to ensure you keep getting better and better. From a
results perspective, this concept makes you more efficient.

Let!s qualify that term efficient. By efficient, I mean you will move better. More
of your muscles will be working. If your goal is to burn fat, this means that your
body will require more energy to perform these activities, and therefore burn
more calories. If you want to put on some muscle, your body will be using more
muscle so it just makes sense that there will be more stimulation, and therefore
more potential for growth, since stimulation is necessary for growth.

Focus on Progress.

As I mentioned earlier, the trend today is to focus on getting a good workout.
For most that usually means breathing hard and sweating profusely. And
because so many WODs (Workouts of the Day) constantly shuffle their training
variables, and rarely repeat any workouts, you have basically no way to measure
your progress.

This is bad. (Yes, I know we live in a world where using the word bad is frowned
upon, dare I say it, even, bad, but some things still have to be good and bad for
the survival of society Anyway, I digress)

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
You can literally go months and fool yourself into thinking that you are making
progress. But if you have no markers, or no way to measure, than it is quite
possible that you are wasting your time.

If you start your kettlebell training with the basics the Swing and the Get Up it
becomes very, very easy to measure your progress. And making progress equals
motivation. Motivation is very easy to keep high when you are seeing results.

It!s easy to see progress in the Swing. Just add a few extra reps per set and add
up the total. Or add a set every workout. Again, keep track of your total number
of reps.

For the Get Up, it is also easy to measure progress. Do the segments of the lift
become easier? Can you do more than one at a time per side? Can you use a
heavier kettlebell?

Again, measuring progress is a way to measure your results. Put simply:
Progress = Results.

Sounds simple enough, but how many people in your gym know this stuff.
Sounds intuitive, but are you making progress or just checking the box in your

Speaking of measuring progress

Keep a training journal.

At first glance you either have one of two reactions Duh! or Huh?

The only way you can measure progress, real, honest to goodness lasting
progress is if you can look at how far you!ve come over a set period of time. Your
memory is no good for that, because quite frankly, you can!t trust yourself. The
good times you!ll automatically embellish and the bad times you!ll forget about.

So you need a simple method of tracking A Training Journal. I have training
journals from as far back as 1991. I can tell you how much weight I used, how
many reps I performed with that weight, the total number of sets, and because of
that, I know what my outcome was.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
I recommend you go to the grocery store and get a Memo
Pad one of those cardboard covered 9x7 notebooks with
the black and white marbling on the cover.

They hold up pretty well much better than anything spiral
and are easy to carry with you, throw in a bag, keep in
the car, wherever.

1he Memo verslon.

Another alternative, which I like, is the Moleskine brand
notebooks. They!re a little more expensive, but probably
more durable.

1he Molesklne verslon.

Whatever you choose, make sure you get something.

When tracking your progress, you need to keep track of a couple of key points:
Date e.g.: February 5, 2010
Exercises e.g.: Swings, Get Ups
Reps per set of each exercise e.g.: 5
Number of sets per exercise e.g.: 5
Weight used for each exercise, and each set of each exercise
Total number of reps performed per exercise
Total number of reps performed per exercise
Total time to complete workout
Rate of Perceived Exertion use a scale of 1-10, 1 being easy, 10 being
your maximum effort.

By keeping track of these variables from workout to workout, you will easily be
able to measure your progress, and therefore your results.

Here is the key point to keep in mind:

Piogiess, anu theiefoie iesults is a piouuct of moie woik.

That!s pretty much it. Of course there are some more details than that which we
will get into later on.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.

Follow a plan.

This seems like a no-brainer, but as a full-time fitness professional, I can!t tell
you the number of times I!d ask gym members what they were doing on any
particular day. Here!s a typical conversation:

Me: Hey Bill, what!re you doing today?

Bill: I dunno I think I!m gonna do some cardio

Well I wasn!t surprised when a month or so later Bill was nowhere to found.

This is because Bill!s general approach was that just getting to the gym was good
enough. The plan would be revealed upon arrival. (That!s true if you!re one of my

So, in order to make progress in your kettlebell training, you must have a plan of
action. And, honestly, it shouldn!t be one you make up based on your extensive
research of YouTube. It should be by someone who is a Certified Kettlebell
Instructor. A great place for you to start, if you haven!t done so already is Pavel
Tsatsouline!s, Enter the Kettlebell.

It starts you off assuming you!ve never seen a kettlebell before let alone touched
one. It gives you a complete break down of introductory exercises that you need
to be able to do to start using your kettlebell and any fixes you might require in
order to get started.

It also offers two workout plans a basic introductory plan, which looks quite
simple enough, but is very demanding and will have you looking and feeling
better within your first 30 days, and a second, more advanced workout to
accelerate your gains.

You may be very tempted to skip the first and move straight to the second. Don!t.
You will regret it very quickly. The second program is built off the first and you will
not be able to complete the second successfully if you haven!t done the first.

Your other course of action (and actually I suggest you do both) is to find a
certified kettlebell instructor near you and learn the fundamentals of kettlebell
lifting, especially if you feel at all uncoordinated or de-conditioned. Having a pair
of watchful eyes to immediately correct any mistakes you will make will shortcut
your learning curve and accelerate your results.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.

Set time aside.

In order to make progress, you must set time aside to workout, or to train. Again,
this seems like another no-brainer, but you!d be surprised at how many home
programs I!ve helped people set up only to discover that they didn!t get the
results they want because they didn!t do the workouts! When pressed for a
reason, more often than not it was, I didn!t have time.

It!s just a well-known fact in the world of personal productivity Nothing gets
done unless it!s scheduled.

One of the great things about a kettlebell is that you can use it virtually anywhere.
(I say virtually because, although I have yet to try it, I doubt you can use it to
workout in the bathroom of a commercial airliner. Have you seen how small those
places are?) This means you can work out in the comfort of your own home.
My wife trains with her kettlebells in our spare bedroom. And I!ll grab some light
extra workouts up there too.

If you stop for a moment to think about just how cool this is you!ll also find that
you just paid yourself back in the forms of both time and energy. You just saved
yourself travel time because you no longer have to travel back and forth to the
health club, let alone wait for that jerk to get off your favorite piece of equipment
(Can you believe he didn!t even wipe his crotch sweat off it? Yeesh!)

You just saved yourself energy because you no longer have to fight rush hour
traffic and all the fun that entails. You also no longer have to work in with
somebody else at your local health club on whatever machine or piece of

Remember though, even though you just saved yourself time and energy by
working out with your kettlebell at home, you still have to schedule it. Because if
you don!t something else will take up that void.

And just a gentle reminder: Make sure you close the door where you are working
out with your kettlebell and everybody, spouse, kids, dog, cat everybody,
knows that this is your time to workout.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.

Focus on quality.

Kettlebell workouts lend themselves to providing excellent feedback about your
body. Because of the shape of the kettlebell the handle is off the center of
gravity it forces your body to work harder. Now for those of us who love to work
hard, this is good news.

But it also comes with a warning label: Too much work performed incorrectly can
and will hurt you.

Therefore, it becomes critically important to focus on the quality of your kettelbell
work before you quantity. (Incidentally, you can still measure progress based on

Let!s take our two basic exercises, the Swing and the Get Up.

Both during and after the Swing, you should be aware of your abs, gluts (butt),
and hamstrings contracting. As you become more proficient at the Swing, you will
also feel your quadriceps (the front of your legs) and your lats (the muscles that
form your armpit) contracting too. This is an efficient Swing.

Until that point, you can change your focus on each set, as I often do with my
clients. One set you can focus on making your abs contract. The next, your butt.
And maybe the third, you work to make both of them contract. You would then
make notes in your training log about this so you can measure your progress.

For the Get Up, one of the purposes is to teach you how to connect the ribcage
to the pelvis while producing force a critical athletic skill. One of the skills
necessary is to be able to literally pull your shoulder away from your ear, down
toward your hip, with your lat, and keep it there, no matter what position or stage
of the Get Up you are in.

Measuring quality is as simple as being able to track at which points, or
segments of the Get Up you are able to do this and which points you are not. You
would then work to be able to do them during all segments.

You can also throw in some corrective exercises into the mix and see if they
improve your ability to perform the Swing, the Get Up, or both.

Although upon reading this, the benefits may not be immediately apparent, just
remember, if you can!t move well, you are limiting the speed at which you can
make progress and therefore see results.
! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.


Because you are not moving efficiently and therefore are not using as much
muscle as you should be. From an efficiency standpoint, it is very important to
move well. But there is another lesson to be learned here too: If you don!t move
well, expect to be injured. And if you!re injured, you will further limit your ability to
move and therefore continue to hinder or limit your progress and therefore your

So do yourself a favor plan for the long term and focus on quality. Then you will
guarantee your results.

Don!t be in a hurry.

There is one defining moment in recent history that forever changed the fitness
industry. It was Body For Life. You may or may not remember it. It was the first
full scale body transformation challenge. There was a book with simple, detailed,
easy-to-follow nutrition and workout guidelines. And it worked great. For 12

That!s it. 12 weeks.

That!s only three months out of your life. In the grand scheme of things, that!s
nothing. Nothing.

Now BFL was a great idea. It challenged a bunch of people, perhaps millions, for
a number of years, to change the way they lived to better themselves and in
doing so, those around them. For some, it was a great starting point. It got them
off their butts and moving toward a better, healthier life. For many, it was just
three months. And therein lies the problem.

Since then, just about every single fat loss program is 12 weeks long. What
happens after the 12 weeks? Seriously?

Life is not a race. Yeah, I know, it sure feels like it sometimes. But you only get
one shot at it. And I refuse to believe differently until someone can prove
otherwise. So, why not take your time and enjoy the process?

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
You have more than 12 weeks 3 months, to achieve your goals. The world, as
you know it, will not stop, or really even change if you don!t do it in 3 months.

Now, this sounds like I!m not for planning. I am very much so. But let!s put a
series of plans together. Why not four 12 week programs? That!s 48 out of 52
weeks per year. That!s a week off after every twelve to recuperate. Some of the
world!s greatest powerlifters use this template. And they get S-T-R-O-N-G. And
apart from the Super-heavies, the rest are strong and lean.

Rome wasn!t built in a day, and neither will your brand new body. But if you do it
right the first time, you!ll set yourself up for a successful training program from
now until the day you die, if you should choose to use your kettlebell that long.

Focus on actions, not the outcome.

Everybody who starts using kettlebells wants to know how soon they will see
results. That of course depends on what you are trying to accomplish. I have had
clients who!s goals are to lose fat and they have noticed a difference in the way
they look in the mirror and how their pants fit in as little as one week of working
out with kettlebells.

Everyone!s results will vary based on the starting point. To keep yourself sane,
you should measure your progress based on the outcome of your workouts.
What is it you desire to do? If you are keeping a workout journal, you will know
soon enough if you are seeing results.

But in this day and age of instant gratification, if we aren!t seeing results 24
hours after starting an exercise program, we throw up our hands in disgust and
turn the TV back on and watch Entertainment Tonight to find out the next great
diet or workout of the stars that will surely work for us this time.

Just about everybody who fails in the fitness world is so focused on the outcome
of their goals that they fail to focus on the steps, or the actions, necessary, to
achieve their goals. You know, A+B+C=D. We!re so focused on D, we only finish
half of A, and never get to B and C. It!s like planning your dream vacation but
never going. Sure, you know where you want to go, maybe even the exact hotel
in which you want to stay, but you never budget the money to get there, so you
never go.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
These individuals fail to see that the outcome is the result of action, or more
specifically, a series of actions. For example, in order to perform the Get Up,
there are a series of steps, or actions to perform it safe and effectively. Sure, you
can short-circuit this process, but the results won!t be what you expect. There will
be a major disconnect between your expectations and reality.

The same is true with fat loss, for example. If you started using kettlebells for fat
loss, they are arguably the best tools for the job. But you still have to perform the
right types of workouts and fuel your body with the right type of nutrition.

So whatever it is you set about to achieve when you started using kettlebells,
make sure you focus on your actions, not just your outcome. For example:

Make sure you know how to perform each exercise safely and correctly
If you don!t, find proper instruction through a RKC
Make sure you are following the correct plan. Don!t follow a program for
building muscle if your goal is to strip off body fat
Have routine traffic stops days to evaluate your progress and make the
necessary changes if you!re off course
If you do find yourself off course change direction! If you don!t know
which direction to go, get help from a RKC.

This process is really simple. It may take you awhile, but you will achieve your
goals if you realize that there is a process. And that process is made up of
actions. So, take action! When you take action, there will always be an outcome.
When you don!t, you!re just dreaming.

Invest in yourself.

Arguably the biggest reason most people fail to achieve any substantial fitness
results here in America is that they want something for nothing. It is their right.
And it!s that attitude that leads to failure.

The most successful men and women in the world, no matter how you define
success, all have at least one trait in common: They invest in themselves.

They take their time, energy, and money and reinvest it into their education so
they can become better at their chosen endeavors.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
There will come a time when you will hit a wall in your kettlebell training. Your
progress will momentarily fail. At that point, you will have two choices: 1) quit and
look for the newest, latest fitness fad (hey, maybe it!s Jazzercise) or 2) you will
recognize this moment as an opportunity to learn something new. If you choose
#2, you will need to invest in yourself.

This may take several different forms:

You may have to hire a RKC to check
your technique or write a program
designed specifically for your current
You may have to buy another book or
DVD that addresses your current
You may have to spend more time
focusing on your training; starting out
with 10 to 15 minute workouts may not
be cutting it at this point

I recently did just this, although I tend to be
more extreme, so my investment may be
crazy to you. I took two days off work
cancelled training clients and flew up to a
see a friend of mine, Brett Jones, Master
RKC, to get help with my left hip, which, had
been bugging me for some time. He ran me
through the Functional Movement Screen,
and found some interesting results. Based on
those results, he gave me some specialized
exercises to perform on my own.

Now, that process cost me some serious money lost income from not training
my clients, plane tickets, food, etc. But, the payoff has been tenfold. I took those
exercises, applied them, made fast results, developed new exercises, and have
added these into my clients! training programs. Their results have been
phenomenal. All because of my problem.

Whatever form your investment takes, be open to it.

And here!s why:

The more you improve and invest in yourself, the more you are able to give to
others, which in turn directly benefits you, because the immediate world around
you becomes a better place in which to live.

It's amazing what we spenu oui
time anu money on. Nuch of it
is actually counteipiouuctive to
us ieaching oui goals.

Consiuei this: Accoiuing to the
0S Bepaitment of Laboi's
!"#$%"&'(&)%*'#&+,%,-.,-/., in
2uu8, the aveiage Ameiican
spent 4.2% of his oi hei pie-tax
income on iestauiant foou anu
S.8% of his oi hei pie-tax
income on foou eaten at home.

It is estimateu that iestauiant
foou has uouble the caloiies of
the same meal cookeu at home.
Anu yet the aveiage Ameiican
spenus 42% of his oi hei foou
allowance on foou that makes
him oi hei fattei!
! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.

That may sound a little too philosophical. But the bottom line is really this
ultimately, you will become a happier person because you will be achieving your

The world needs more happy people, so go swing your kettlebell. !

Keep your target in sight.

Life is busy, hectic, and even chaotic. We do the best we can to keep relatively
tight control on our schedules, but even the best of us get thrown off course.
Many times, we lose focus of our goals. And then, before you know it, your
kettlebell is just a very heavy doorstop.

Keep this from happening by having one major goal one target. And focus on
that target.

A great way to improve your focus is to write little reminders for yourself and
place them in frequently seen places on your computer, on your mirror, on the
fridge. This keeps your target at the center of your brain.

Keeping your target in the forefront of your mind helps ensure that you are
actually taking action to reach that target. (Remember: Focus on actions?)

Not only that, keeping your target in front of you will act as motivation when the
times get tough, as they always seem to do. The path to your target may seem to
twist and wind, and you may find yourself taking actions that in the short term
don!t add up collectively to help you hit your target. But if you don!t keep your
target in site, you will certainly never know.

Keeping your eyes on your target is one way to keep anchored amid the chaos.

Change your focus.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.

When that chaos comes, and it will, you will be tempted to lose your focus, lose
sight of your target, perhaps even quit and give up.

Here!s a relatively easy way to keep going even amid the worst of times
change your focus. Not your target, just your focus.

For me, I!ve spent the last four years attempting to make my way back into
competitive Olympic Weightlifting. (Kind of strange for a guy writing about
kettlebell training, but bear with me, you!ll see why) I actually made it onto the
platform in November 2007 and came within 10kg of my best snatch. But since
then, it has appeared to be downhill as I!ve continually attempted to fix all the
major injuries and compensations I inflicted upon my body the first 15 years of
my lifting career.

My previous focus had been on building up my base strength, but I kept hitting
brick wall after brick wall. I was getting very frustrated, because I thought I had all
me weaknesses fixed. Previously, I mentioned that I went to see my friend Brett
Jones, and he pointed me in the right direction. Since then, my focus has
changed, but my target has not.

My current focus is not building up base levels of strength, but correcting some
weaknesses developed from a back injury seven-and-a-half years ago. (Yes, I
am using kettlebells to correct these imbalances.) Once these corrections have
been completed, my base strength will be easy to regain, because I will have
addressed my weaknesses and compensations.

In a similar vein, you may be seeking to lose fat, but your schedule is so hectic
you can!t even find the time to work out routinely with your kettlebell. Although
your long term target is to lose a specific amount of fat, you will never be able to
do so unless you figure out a way to burn off those stored calories, which of
course means you must commit to dedicating time to working out. So your first
focus must be on clearing time in your schedule to work out and then creating
appointments with yourself to do so. You must then keep those appointments.

The next time you find yourself off-track, don!t get frustrated. Keep your eyes on
your target, just evaluate if you need to change your focus.

Get help.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
Kettlebell is relatively easy to do, especially if you have an ounce of athleticism in
your body. You can get started the same way I did, by purchasing an introductory
book or DVD. However, when I first got started, there weren!t any certified
kettlebell instructors, so I had to learn and overcome my mistakes the hard way.

In case you were wondering, the best book and DVD set is Pavel Tsatsouline!s,
Enter the Kettlebell. It starts you off assuming you!ve never seen a kettlebell
before let alone touched one. It gives you a complete break down of introductory
exercises that you need to be able to do
to start using your kettlebell and any
fixes you might require in order to get

It also offers two workout plans a basic
introductory plan, which looks quite
simple enough, but is very demanding
and will have you looking and feeling
better within your first 30 days, and a
second, more advanced workout to
accelerate your gains.

You may be very tempted to skip the first
and move straight to the second. Don!t.
You will regret it very quickly. The second
program is built off the first and you will
not be able to complete the second
successfully if you haven!t done the first.

This is a great way to get started and to
keep moving. Progress, remember, is the
name of the game.

However, you may not get it from a book
and DVD and that!s ok. We all learn
differently. (I wish the school system
would figure this out) Your next best bet
is to find a local Certified Kettlebell
Instructor a RKC.

He or she will able to show you the
nuances to kettlebell technique, and this
can make a BIG difference in the speed
with which you see results.


AlLhough aL Lhe wrlLlng of Lhls reporL
Lhere are aL leasL flve dlfferenL keLLlebell
lnsLrucLor cerLlflcaLlons, Lhere ls one
LhaL sLands ouL - Lhe !"##$%&'()**+),)++'
-.%++)&/). 1he reason ls slmple: lL was
Lhe very flrsL one and lL was formed by
Lhe man who ls responslble for Lhe
modern keLLlebell resurgence, avel
1saLsoullne, a former SovleL Speclal
lorces hyslcal lnsLrucLor.

Lvery oLher course was spawned ouL of
people who were elLher closely or
loosely afflllaLed wlLh Lhe 8kC aL one
Llme or anoLher. So avel has Lhe unlque
dlsLlncLlon of creaLlng hls own

l cannoL speak for oLher cerLlflcaLlons,
buL l can speak for Lhe 8kC as a member
of Lhe lnsLrucLor SLaff - we are always
reflnlng our meLhodology based on our
foundaLlon, Lhe laLesL sclenLlflc
research, and Lhe appllcaLlons of our
lnsLrucLors ln Lhe fleld.

?ou can flnd an 8kC lnsLrucLor near you
by cllcklng on Lhls llnk

=> llnd my 8kC lnsLrucLor.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
I recently saw a novice kettlebell user who had been taking some classes locally.
We spent one hour on her Swing technique and we thoroughly deconstructed it.
This young lady, a former marathoner and triathlete, was becoming severely
winded and sweaty from just 10 reps at a time of the 2-Hand Swing! She was
amazed at how much better her Swing felt, how much more she felt her muscles
working, and how much more taxing a properly performed Swing was!

The bottom line is simply this: Any endeavor we seek to excel or prosper in
requires us to seek expertise from those who have already achieved what we are
looking to accomplish. You will save yourself massive amounts of time, energy,
and Tylenol for your headaches if you just reach out and get help, preferably
before you really need it.

Remember, your ability to ask for help directly correlates to the amount of
progress you will achieve and the speed at which you will achieve it.

Be accountable.


It!s a word that!s all but been forgotten in our modern culture. We tend to do what
we want when we want to do it. It!s this mindset that has diminished our personal
productivity and our country!s prominence as a world power.

Accountability goes hand-in-hand with dedication. And both are necessary for

Accountability means being able to justify your
actions, or being responsible for your actions to
someone else. This is one of the keys for
progress and ultimately success.

Your first form of accountability is to yourself.
This is one of the reasons I suggested you keep
a Training Journal.

The second form of accountability is to someone
else. This is where your spouse or best friend

If you put six live ciabs in a
bucket, one will inevitably
attempt to climb out. Be
won't make it. The othei
five will pull him back uown
off the walls of the bucket.
Let's face it - miseiy loves
! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
comes in. And hopefully, they will share your enthusiasm for success. But
sometimes, this isn!t enough and may even become counterproductive or
detrimental, because of the Crab Principle.

This is where the third level of accountability comes in a coach or a trainer. To
re-enforce your commitment to yourself, there has to be a cost involved and
hiring an expert to not only guide you but keep you accountable is often times the
lynchpin that determines your success or failure.

Most of my clients wouldn!t exercise if they didn!t come to see me. And they
know it. And they!ve proven it to themselves on countless occasions, even when
they have kettlebells at home and I!ve given them workouts to do on their own.
And that!s ok. They know what they need to do to remain healthy and active.

Make sure you do the same.

Join a club.

Everyone knows what a club is it!s a group of people that have the one or more
of the same interests. Believe it or not, despite their growing popularity,
kettlebells are not a fad. They are here to stay. And that!s primarily because of
their relative simplicity to use and their ability to produce fast results.

That means several cities now have clubs, or facilities, that offer kettlebell
classes. If you!re looking for accountability, this is another great way to do it. In
fact, according to recent statistics, social support is the number one determining
factor in someone!s ability to lose weight and keep it off. That!s why Weight
Watchers is so popular and has a relatively high success rate.

The benefits of joining a group for kettlebell classes are easy to understand:

Technical oversight in most cases, ensuring proper technique and safety
Program design, eliminating the need for much thought of your own
literally done-for-you
Community of like-minded individuals with a common goal or shared

One of my fondest memories of weightlifting was when I belonged to a
weightlifting club. We were all there for the same purpose to compete in the
! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
sport of Olympic Weightlifting. We spurred each other on, corrected each other!s
technique, and fed off each other!s energy.

Clubs and classes are a great idea for kettlebell training. They!re not for everyone
though. For example, they!re not for me. I couldn!t keep up with most classes.
Honestly. I have too many issues which preclude me from participating. So I
train on my own. (I do have accountability though)

If you struggle with motivation, or like group activities, check out a local kettlebell
club or search for a local kettlebell instructor who offers group classes. It may be
just the thing you!re looking for.

Sweat the small stuff.

There are two conflicting adages in our culture:

Don!t sweat the small stuff.


The Devil is in the details.

Now I!m not sure what the Devil has to do with details, but I do know this, if you
pay attention to the finer points, you will make faster progress.

Some may say that a Swing is just a Swing and any Swing will do. These people
obviously don!t know how to perform a Swing. If you value your time and your
energy, then you know that it just makes good sense to delve deeper into the gist
of things. After all, Martial Arts Masters are just that because they!ve spent untold
hours studying, practicing, and applying the skills of their arts that require

Kettlebell training is the same way.

Recently, world renowned physical therapist, Gray Cook, and Master Kettlebell
Instructor, Brett Jones, released a ground-breaking product, Kettlebells From the
Ground Up: The Kalos Sthenos. It!s a workbook and 2-DVD set breaking down
the Get Up.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
It was actually very controversial when it was released because some people
thought that they were making a mountain out of a molehill taking a simple
exercise and making it complicated, all for the sake of product sales. Upon closer
investigation, nothing could be further from the truth. In fact, it has recently been
described as an inch wide and a mile deep.

Simply put, this particular DVD shows you how to improve every area of your
ability to move, simply by breaking down the different components of the Get Up
and adding in some corrections, fixes, and troubleshoots.

Cook and Jones have taken a wonderful exercise, and somehow managed to
make it even more beneficial.

The results are better movement ability, which directly translates and in case
I!ve lost you here!s the part you need to pay attention into faster results, both
short and long term.

So once you have the basics of the basics down through study of a book or DVD
like Enter the Kettlebell, or through meeting with your local RKC, go deeper into
your kettlebell training.

Training v. working out.

I briefly touched on this earlier when talking about the whole Workout of the Day
phenomenon. But in order to be successful using kettlebells, you absolutely must
understand the difference between training and working out.

If you played sports in high school or college, you may recall vaguely this
concept. If you are reading this and didn!t participate in sports, it!s ok, I!m about
to explain.

Any coach worth his or her salt will have practice divided up into segments. After
the warm-up, he will go over new techniques, then already learned skills, and
usually show the connection between the two. After the team practices these,
they will apply them in a series of faster paced, or live (game speed) drills.
Then, as was the case in my sport, wrestling, live practice occurs and practice
is concluded with specific conditioning. Sometimes all of those parts are included
in a practice, sometimes only parts, depending on the time of year and the day of
the week.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
The first part of practice is defined as training or learning for a purpose, and
the second part of practice was the actual working out applying what you
learned in order to be ready to compete.

Training with kettlebells should be performed exactly the same way. There will be
times when you need to learn a new exercise. When first starting, all exercises
are new, so the first month to three months should probably be structured as
almost training.

As you become more proficient and more comfortable, then you can and should
add in the workouts.

Let me just stop right now and address those of you reading this who are
wondering if you will get a good workout while just training. The answer is a
resounding Yes! Kettlebells are very taxing on the body. They will surprise you.

Once you become proficient, you can have workout only days and training
only days.

If you approach kettlebell training this way, you will have years and years of
sustainable and measurable progress well into your Golden Years. This is the
way of learning. It is the path of progress. Try to shortcut it and you will fail,


In a iecent euition of 0%#1+,23$ magazine, }ohn Saxon, co-stai with
Biuce Lee in the legenuaiy maitial aits film, 45,$#&,6$&7#%8'5,
iecounteu the auuition of kettlebells to his physical tiaining iegimen
unuei the uiiection of Pavel, the leauei of the Kettlebell Invasion.

At the age of 71 yeais young, anu uespite numeious injuiies fiom his
maitial aits piactice, he was able to militaiy piess a 7ulbs kettlebell
with one aim - no small feat foi any man, let alone a man of Ni.
Saxon's age!
! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.

Listen to your body.

If I could share one piece of advice and one only, after 20 years of heavy
weightlifting it would be this one.

The reality is life changes. Meetings are called. Kids get sick. Flat tires occur.
Spouses get angry. And sleep is lost.

There was a time when I sought to dominate, subjugate, and master my body.
Although this can be done, it cannot and will not be done without listening to your

The results of my follies were quite painful a back injury, two hip injuries, and
knees that wouldn!t bend. My body quite literally revolted.

And yours will too if you don!t pay attention to it. The most common form of revolt
is lifestyle diseases diseases like heart disease and Type 2 diabetes ones
that are more often than not preventable.

But orthopedic injuries are also, in most cases preventable. And in most cases
occur because you didn!t listen to your body. Everyone knows of someone in
their 40s who went out to play tennis or basketball one day with his buddies only
to have the day end in the Emergency Room from a loud crack of a ruptured
Achilles tendon.

These are all preventable if we just take time to listen to our bodies.

For example, you have a hard workout planned today of Kettlebell Snatches. But
you just can!t shake off that nagging lower backache you woke up with. Maybe it
was the way you slept or maybe you overate the night before (Ahhhnow I see
the reason behind the hard snatch workout!), or whatever.

What do you do?

Well I know what you better NOT do jump right into that snatch workout! (Ask
me how I know that)

You would be better served performing an extended warm up to see if your back
loosens up. If it doesn!t, don!t snatch. If it does, proceed with caution. And re-
evaluate after each set.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
If for some reason after a longer than usual warm-up, your back is not feeling any
better, stop and go home. Repeat the same process the next day. If there is no
change, you need to call your doc and set up the first available appointment.

Some would accuse me of being overly cautious here. No, I can assure you, I
speak from experience. Nothing is quite as exciting as not being able to bend
over and having your diaphragm in a weeklong spasm to protect your spine
because you thought you had to be a tough guy.

The same goes for excessive muscular soreness. Some days, it!s Game On
and you just want to go for it. So you do. The next day or two, you know that you
did. That!s alright, you can still train. Move around and use lighter than normal
kettlebells, and just work on mastering techniques. These are great days for the
Kalos Sthenos.

Listening to your body is one of the keys to long-term success. Guys like
Herschel Walker, of NFL fame, and now at 47 a professional MMA fighter, are
classic examples of this doctrine.

The purpose of kettlebell training is to make you physically, mentally, and
emotionally better. Listen to your body when using your kettlebells and keep it
that way.

Become a student again.

There may come a time in your kettlebell training when you want more. You will
want to learn more. Many lives have been changed for the better by the
kettlebell. Books and DVDs may no longer be enough for you. At that time, you
will want to take it to the next level.

But before you do, make sure you are really ready for want you claim you want.
Scour over your books and re-read your highlighted passages and your notes in
the margins. Watch you DVDs again. And again. And again.

If you!re sure you want more, go see your local RKC and set up some private

You may also want to go to some one-day workshops or seminars led by RKCs.

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
When those are not enough, and you know you need more, it!s time for the major
leagues. It!s time for the RKC the Russian Kettlebell Challenge. The RKC is for
most, a life-changing weekend. It!s a three-day physically intensive weekend
where you are using a kettlebell for approximately 27 hours.

You will learn everything you need to know about how to use a kettlebell and
why to use a kettlebell to accomplish just about any physical goal you desire.

You will learn specifically about the RKC System and why the results it produces
are so spectacular.

You!ll learn common mistakes in kettlebell training, how to spot them, and how to
correct them.

You!ll learn how to kettlebell program design by doing and how to teach
others the basics of kettlebell training.

Quite frankly, you!ll come away from the RKC a better man or woman.

Keep the Main Thing the Main Thing.

Productivity Guru, Stephen Covey, is famous for among other things, his quote,

The main thing is to keep the main thing the main thing.

Simple sure. Profound yes.

His point is made very well with the kettlebell. It is simply the shortest, fastest
way to get from wherever you are physically, to wherever you want to go.

Never forget that.

If you have, refresh yourself go do 40 2-Hand Swings.

I!ll wait.

Kettlebell training isn!t a panacea for whatever you want to accomplish
physically, but it the next best thing. Never forget that the Soviets used to use
! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.
high repetition kettlebell snatches for physical conditioning. Their Special Forces,
the Spetsnaz, used high repetition kettlebell clean and jerks. Both forged backs
of steel, lungs of a racehorse, and the explosive agility of a tiger. [Note: The
Soviet Empire crumbled due to economic conditions, not a lack of strength of
their armed forces.]

So get back to work, even if it!s only 15 minutes and then tell yourself, Yeah,
right, it!s not about the kettlebell!

! 2010, lnLegraLed llLness SoluLlons, LLC, World Wlde 8lghLs 8eserved.

Geoff Neupert, CSCS, Sr RKC, has been a fitness
professional since 1993. He has trained both himself and
his high paying clients with kettlebells since January 2002.
He is currently part of the RKC teaching staff and has
taught kettlebell instructors both nationally and
internationally since 2007.

Geoff has over 19,211 hours of one-on-one personal
training experience and was the co-owner of Durham, NC!s
first freestanding personal training facility, Triangle
Personal Training, until 2007. He also opened Durham!s first freestanding
kettlebell group training facility Rapid Results Fitness in 2008, which he later sold
to his partner. Geoff was a Division 1 Strength and Conditioning Coach at
Rutgers University. Geoff is passionate about sharing the benefits of kettlebells
with others and helping them reach their fitness goals, inspiring them to burn fat,
grow muscle, play often, and live exceptionally.

Geoff has put together the ultimate kettlebell resource, Kettlebell Secrets, which
provides detailed information about kettlebell training for any endeavor with the
world!s elite kettlebell instructors. Geoff!s first book, Kettlebell Muscle, is due out
in February 2010.