Hello DIESELS.

Today I have an interview with Michael Krivka, Sr. I first met Michael at my RKC certification in 2010 and then hung with him later on in 2011 at the York Barbell Museum when Slim the Hammerman Farman and the Mighty Adam Joe Greenstein were inducted into their Hall of Fame.

To the right you can see former York Employee, Mike Locondro with his brown jacket towards the left of the photo and then Michael Krivka (black shirt, white sleeve with print) is standing next to Slim “The Hammerman” Farman, on the right (black outfit, white goatee).

Recently, Michael put out a pretty cool ebook, Code Name Indestructible, based around the James Bond movies, so I reached out to him and asked him if he’d be interested in an interview. He agreed, and along the way I found out some pretty cool things about him too.

---

Jedd: Michael, thanks for taking the time to do the interview with me and everyone at DieselCrew.com.

It’s my pleasure Jedd and thanks so much for the opportunity to talk with you and the community at Diesel Strength and Conditioning!

Jedd: First, could you tell us a bit about yourself, your training history, etc.

Michael: I’m a 50 year old Washington, DC native and I’ve been involved in physical training for the better part of my life. I started training in the martial arts when I was thirteen (starting with Tae Kwon Do, Kung Fu, Western Fencing, Judo, Ninjutsu, etc.) and I still teach several times a week. I’ve been a student of Guro Dan Inosanto, Bruce Lee’s training partner, for over 25 years and I’m a full instructor in JKD and the Filipino Martial Arts (Kali, Escrima and Arnis) as well an instructor in Lameco Eskrima.

You know me from the Russian Kettlebell arena where I have been an RKC (Russian Kettlbell Certified) for over a decade. I actually started lifting back when I was in High School to add some mass to my five foot ten inch frame. I graduated from High School at ninety eight pounds (scary isn’t it) and after spending some serious time in the gym working with my college football team I added eighty five pounds to my frame by the time I graduated four years later. To say that I bulked up would be an understatement. People who knew me from High School didn’t recognize me four years later!

I’m also a Crossfit Level I Trainer, CrossFit Kettlebell Trainer, and CrossFit Olympic Lifting Coach.
I know you from the realm of Kettlebell Training. Is this your primary mode of training and what made you transition to it?

I was originally introduced to Kettlebells when I was training in Sambo (Russian Combat Martial Art). I was training at one of the Russian embassies in downtown Washington, DC (with some “secret squirrel-types”) and saw a couple of Kettlebells in the corner of the training hall and asked one of my training partners about them. He showed me a couple things like the Swing, High Pull (one and two hand) and the “Two Hand Snatch” (what we now call the CrossFit or American Swing). I thought they were great because they reinforced the striking and throwing skills that we were practicing in Sambo.

Shorty thereafter a martial arts friend of mine from California mentioned that he had read about Kettlebells in a magazine (Milo) and that he had started training with them. I did a little research on the Internet (thanks Al Gore!) and found that there was going to be a two-day workshop given by Mike Mahler the following weekend so I signed up! I went to the workshop and was immediately floored by what you could do with the Kettlebell. People joke about “drinking the Kool-Aid” but man I was chugging the stuff! I fell in love with Kettlebell training and left on Sunday afternoon with the Kettlebell I was training with all weekend… and I still have it!

Now (over ten years later) I do most of my training with either Kettlebells or body weight with a healthy dose of Barbell work thrown, mostly Deadlifts, Cleans, Military Presses, Jerks and Snatch. I train five to seven days a week doing hybrid Russian Kettlebell and CrossFit workouts, with several martial arts classes thrown in for good measure.

What level of experience do you have as a Kettlebell Instructor or Coach?

Michael: Well, I’m currently an RKC Team Leader but have been an RKC for over a decade. I’ve attended, I think, seven or eight RKC’s, the first and only RKC Convention in Las Vegas (that’s a story for a different time!), the Combat Application Specialist certification (which was the original RKC II), the CK-FMS, and the Body Weight Training Workshop (with Max Shank and Mark Reifkind). I have also been to several non-RKC Kettlebell certifications (not a good idea once you’ve been to an RKC and seen the quality and expertise presented there) as well as CrossFit certifications and mobility/flexibility workshops. As far asexperience outside of certifications and workshops: I’ve been running group workout classes seven days a week for the last five years and prior to that was teaching classes three to five days a week. That doesn’t count the time I put in for my own training and technique development. I can honestly say that I’ve had a Kettlebell in my hands pretty much every day for almost a decade – with the exception of a couple days when I was sick or recovering from surgery! I’m not happy without my daily dose of Iron!

Jedd: For those who may not be familiar, what exactly is the RKC?

The RKC, which stands for Russian Kettlebell Certification, is a three-day certification that exposes you to the seven foundational techniques: the Deadlift, Swing, Squat, Clean, Press, Snatch and Turkish Get-up. Three days of hands-on training, critique and evaluation with some of the top Kettlebell instructors in the world will give you a strong foundation to build upon when you return home. Some people are amazed at the changes in their technical ability and are awestruck by the changes they feel over the course of a weekend. I’ve been to a lot of certifications and I’ve seen some pretty incredible work come out of them. I can honestly say that the RKC experience is the top of the line when it comes to hands-on training. I’ve been to a lot of workshops and certifications in my lifetime, between physical fitness, strength, and martial arts, and nothing (and I do mean NO THING) compares to the level of training you will receive there. Yep, it’s a lot more expensive than other certifications – and it’s worth it!

Jedd: When I saw you at York Barbell in 2011, you were running a Wounded Warrior project centered around Kettlebell Training. Could you tell us a bit more about that: what is it, how you got involved, and do you continue to do so today?

Michael: We were there as part of the events we had scheduled for a charity we started called “Kettlebells for Warriors” whose goal is to raise money and awareness for the Wounded Warrior Project and other charities that support our returning troops. We started Kettlebells for Warriors after having a discussion with my good friend Mike Locondro about how we felt we could do more to help out those who were returning with Traumatic Brain Injuries, PTSD, loss of limbs, and other physical injuries. It was a great idea but we needed a vehicle to get the process moving and we settled on using the Kettlebell due to it’s universal appeal in the military and elite fitness communities. We’ve been holding events each year and are in the process of re-focusing our fund raising efforts in order to maximize our impact. We are planning on having one large international event in 2013 and several smaller national events that will bring people together to have a great time working out and raising money for a good cause.

Jedd: Recently, you put out a new product called Code Name: Indestructible. Could you tell us about how you went about designing this program?

Michael: Code Name: Indestructible (CNI) was a labor of love! I’ve been a fan of the James Bond movies (and books) my whole life and I’ve seen each and every one of them countless times. A couple years ago I was rummaging around for an idea for a series of workouts and I put together the “Bond Girl” series. Let me tell you – these were crazy workouts! A lot of fun but just complete [email protected]#$es to do – which pretty much fits the Bond Girls themselves! Anyway, along with that series I started playing with the idea of doing a series of workouts based on the movies but never really finished the project. When I started hearing more about the most recent Bond film “Skyfall” I broke out my notes and started looking at finally completing the series. I even went back and watched a bunch of the movies over again to inspire me to create some really challenging workouts that would mirror the physical requirements Bond would need to survive.

Jedd: I can tell you are an amazing James Bond movie buff, due to the name of your ebook, and the workouts that your ebook includes. Could you tell us how you go about constructing workouts?

Michael: I’ve got to tell you that I had to modify some of the original workouts, not because they were too hard (and they were), but because there wasn’t a clear purpose behind the workout. Call it inexperience, but the purpose of the original series was to crush the person without a clear-cut plan or progression. I like to think that I’m a lot smarter now, but I could be wrong! Anyway, I went back and re-constructed some of the workouts and then created brand new ones for the remainder.

I have to say that I have been STRONGLY influenced by the work of Pavel and especially Dan John. I’ve always enjoyed reading Dan’s books, blog and his articles, and I can honestly say that my workouts have become better due to his influence. In particular I have found his breaking down of the basic movement skills into Push, Pull, Squat, Hinge, Carry and Other Ground Work (i.e. the Turkish Get-up) to be revolutionary. I tend to look at my clients through this framework and then design workouts around the “holes” they have in their movement patterns. If you look at the workouts in CNI you will see the hand of Dan John in many of them – kind of like Ernst Stavro Blofeld’s multiple appearances as James Bond’s nemesis! BTW – true “Bondphiles” will know what I’m talking about!

Jedd: Right now many people will be committing to bettering their health in various ways. Could your product help these people out?

Michael: That’s a great question Jedd and the answer is: ABSO-FREAKING-LUTELY! Along with the James Bond-themed workouts are several chapters on how to properly program the workouts to assure your success. Dan John, who wrote the Preface to CNI, mentioned that you really need to read the first part of the book before you jump into the workouts to get the best results!

I’m a firm believer in having a plan in place in order to succeed, and if you go after a goal without a plan in place, with definitive steps in place, you are not going to succeed. CNI goes into a lot of depth about how you should plan, monitor and review your workouts in order to guarantee you make progress and that you succeed. I think this information is the most important part of the book and that it will most likely get overlooked! The workouts are great and a lot of fun and I’m concerned that people will skip right over the background guidance content and skip right to the workouts!

Jedd: For those who might pick this ebook up, what level of expertise with kettlebells should they have?

Michael: I think a beginner with Kettlebells can get CNI and be able to do all of the workouts. One thing you have to understand about any of the workouts, and my own personal training and teaching strategy, is that you can scale and modify any workout and still keep its effectiveness. Let’s say that one of the workouts has Kettlebell Snatch and Pull-ups in it and you are absolutely horrible at both of them! Do you skip that workout and try to find another one? Nope – scale it! Can you do One-Hand Swings or One-Hand High Pulls? Great! Get rid of the Kettlebell Snatch and do those instead. Can’t do Pull-ups? How about doing Jumping Pull-ups or Ring Rows instead? You’re still going to get an amazing workout and when you finally develop the additional skills (Kettlebell Snatch and Pull-ups) the workout will seem brand new to you.

Jedd: Are the movements in the ebook covered as far as how to do them properly, either by stills or video demonstrations?

Michael: Each workout has a brief review of the skills required to accomplish the “mission” and I try to give succinct pointers on how to do them safely and effectively. I’ve even put in links to techniques that you may not know how to do in several workouts. For the most part, if you don’t know how to do a particular technique, you’ll be able to find a video on YouTube or go to your website for examples of how to do them. Just be sure to check out the credentials of the person who is demoing the technique and stay away from anything associated with Jillian Michaels!

Jedd: I noticed that many of your workouts are not entirely based on using kettlebells alone. What other types of equipment do your workouts include and why?

Michael: While I think the Russian Kettlebell is any amazing tool for building full-body strength and endurance it can’t meet all of your strength and conditioning needs. I think a heavy dose of Body Weight skills (i.e. Push-ups, Pull-ups, Sit-outs, Handstands, Crawling, etc.) along with Olympic and Powerlifting techniques have to be included to add size and strength. I’ve even included my favorite “torture device” the Wheel of Pain (WOP) aka the Ab Wheel in this series. If you’ve never learned how to use this tool properly you are in for a world of hurt!

Jedd: Aside from your expert ability at weaving James Bond themes into your ebook, what else sets this apart from other kettlebell training programs?

Michael: I think there are a lot of things that distinguish this program from others that are on the market right now. First, I’ve actually put people through each and every one of these workouts and get feedback on all of them. These just aren’t products of my imagination – they’ve been field-tested and refined and then tested again. Second, I’m not going to blow smoke up any of your orifices with this program – it’s hard and it’s meant to be. I’m not going “slash inches off of your waistline” or “instantly add twenty pounds to your bench press”. What I am going to do is challenge your athletic ability and make you stronger and more durable. Some of the workouts are going to make you wonder why you’ve been hiding behind a machine for so long and not doing the things that are going to make you healthier and more resilient. Finally, I’ve been around the block a couple times and the people that I respect in the Strength and Conditioning community know me and have looked over this program and have given it “two thumbs up” across the board. I didn’t write CNI to make a fast buck or to create an instant reputation for myself. My reputation and credentials are already in place and I wrote CNI because so many of my friends, colleagues, and clients insisted that I get some of this info on paper and out into the public’s hands.

Jedd: Michael, thanks a lot for all the information today.

Michael: Thanks so much Jedd for giving me the opportunity to share with your readers my thoughts on training and information about Code Name: Indestructible. I hope they enjoyed learning more about it and keep up the amazing work that you are doing at DieselCrew.com!

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Follow the banner below to check out Code Name Indestructible

Hello DIESELS.

Today I have an interview with Michael Krivka, Sr. I first met Michael at my RKC certification in 2010 and then hung with him later on in 2011 at the York Barbell Museum when Slim the Hammerman Farman and the Mighty Adam Joe Greenstein were inducted into their Hall of Fame.
To the right you can see former York Employee, Mike Locondro with his brown jacket towards the left of the photo and then Michael Krivka (black shirt, white sleeve with print) is standing next to Slim “The Hammerman” Farman, on the right (black outfit, white goatee).
Recently, Michael put out a pretty cool ebook, Code Name Indestructible, based around the James Bond movies, so I reached out to him and asked him if he’d be interested in an interview. He agreed, and along the way I found out some pretty cool things about him too.

---

Jedd: Michael, thanks for taking the time to do the interview with me and everyone at DieselCrew.com.

It’s my pleasure Jedd and thanks so much for the opportunity to talk with you and the community at Diesel Strength and Conditioning!
Jedd: First, could you tell us a bit about yourself, your training history, etc.
Michael: I’m a 50 year old Washington, DC native and I’ve been involved in physical training for the better part of my life. I started training in the martial arts when I was thirteen (starting with Tae Kwon Do, Kung Fu, Western Fencing, Judo, Ninjutsu, etc.) and I still teach several times a week. I’ve been a student of Guro Dan Inosanto, Bruce Lee’s training partner, for over 25 years and I’m a full instructor in JKD and the Filipino Martial Arts (Kali, Escrima and Arnis) as well an instructor in Lameco Eskrima.
You know me from the Russian Kettlebell arena where I have been an RKC (Russian Kettlbell Certified) for over a decade. I actually started lifting back when I was in High School to add some mass to my five foot ten inch frame. I graduated from High School at ninety eight pounds (scary isn’t it) and after spending some serious time in the gym working with my college football team I added eighty five pounds to my frame by the time I graduated four years later. To say that I bulked up would be an understatement. People who knew me from High School didn’t recognize me four years later!
I’m also a Crossfit Level I Trainer, CrossFit Kettlebell Trainer, and CrossFit Olympic Lifting Coach.
I know you from the realm of Kettlebell Training. Is this your primary mode of training and what made you transition to it?
I was originally introduced to Kettlebells when I was training in Sambo (Russian Combat Martial Art). I was training at one of the Russian embassies in downtown Washington, DC (with some “secret squirrel-types”) and saw a couple of Kettlebells in the corner of the training hall and asked one of my training partners about them. He showed me a couple things like the Swing, High Pull (one and two hand) and the “Two Hand Snatch” (what we now call the CrossFit or American Swing). I thought they were great because they reinforced the striking and throwing skills that we were practicing in Sambo.
Shorty thereafter a martial arts friend of mine from California mentioned that he had read about Kettlebells in a magazine (Milo) and that he had started training with them. I did a little research on the Internet (thanks Al Gore!) and found that there was going to be a two-day workshop given by Mike Mahler the following weekend so I signed up! I went to the workshop and was immediately floored by what you could do with the Kettlebell. People joke about “drinking the Kool-Aid” but man I was chugging the stuff! I fell in love with Kettlebell training and left on Sunday afternoon with the Kettlebell I was training with all weekend… and I still have it!

Now (over ten years later) I do most of my training with either Kettlebells or body weight with a healthy dose of Barbell work thrown, mostly Deadlifts, Cleans, Military Presses, Jerks and Snatch. I train five to seven days a week doing hybrid Russian Kettlebell and CrossFit workouts, with several martial arts classes thrown in for good measure.
What level of experience do you have as a Kettlebell Instructor or Coach?
Michael: Well, I’m currently an RKC Team Leader but have been an RKC for over a decade. I’ve attended, I think, seven or eight RKC’s, the first and only RKC Convention in Las Vegas (that’s a story for a different time!), the Combat Application Specialist certification (which was the original RKC II), the CK-FMS, and the Body Weight Training Workshop (with Max Shank and Mark Reifkind). I have also been to several non-RKC Kettlebell certifications (not a good idea once you’ve been to an RKC and seen the quality and expertise presented there) as well as CrossFit certifications and mobility/flexibility workshops. As far asexperience outside of certifications and workshops: I’ve been running group workout classes seven days a week for the last five years and prior to that was teaching classes three to five days a week. That doesn’t count the time I put in for my own training and technique development. I can honestly say that I’ve had a Kettlebell in my hands pretty much every day for almost a decade – with the exception of a couple days when I was sick or recovering from surgery! I’m not happy without my daily dose of Iron!
Jedd: For those who may not be familiar, what exactly is the RKC?

The RKC, which stands for Russian Kettlebell Certification, is a three-day certification that exposes you to the seven foundational techniques: the Deadlift, Swing, Squat, Clean, Press, Snatch and Turkish Get-up. Three days of hands-on training, critique and evaluation with some of the top Kettlebell instructors in the world will give you a strong foundation to build upon when you return home. Some people are amazed at the changes in their technical ability and are awestruck by the changes they feel over the course of a weekend. I’ve been to a lot of certifications and I’ve seen some pretty incredible work come out of them. I can honestly say that the RKC experience is the top of the line when it comes to hands-on training. I’ve been to a lot of workshops and certifications in my lifetime, between physical fitness, strength, and martial arts, and nothing (and I do mean NO THING) compares to the level of training you will receive there. Yep, it’s a lot more expensive than other certifications – and it’s worth it!
Jedd: When I saw you at York Barbell in 2011, you were running a Wounded Warrior project centered around Kettlebell Training. Could you tell us a bit more about that: what is it, how you got involved, and do you continue to do so today?

Michael: We were there as part of the events we had scheduled for a charity we started called “Kettlebells for Warriors” whose goal is to raise money and awareness for the Wounded Warrior Project and other charities that support our returning troops. We started Kettlebells for Warriors after having a discussion with my good friend Mike Locondro about how we felt we could do more to help out those who were returning with Traumatic Brain Injuries, PTSD, loss of limbs, and other physical injuries. It was a great idea but we needed a vehicle to get the process moving and we settled on using the Kettlebell due to it’s universal appeal in the military and elite fitness communities. We’ve been holding events each year and are in the process of re-focusing our fund raising efforts in order to maximize our impact. We are planning on having one large international event in 2013 and several smaller national events that will bring people together to have a great time working out and raising money for a good cause.
Jedd: Recently, you put out a new product called Code Name: Indestructible. Could you tell us about how you went about designing this program?

Michael: Code Name: Indestructible (CNI) was a labor of love! I’ve been a fan of the James Bond movies (and books) my whole life and I’ve seen each and every one of them countless times. A couple years ago I was rummaging around for an idea for a series of workouts and I put together the “Bond Girl” series. Let me tell you – these were crazy workouts! A lot of fun but just complete [email protected]#$es to do – which pretty much fits the Bond Girls themselves! Anyway, along with that series I started playing with the idea of doing a series of workouts based on the movies but never really finished the project. When I started hearing more about the most recent Bond film “Skyfall” I broke out my notes and started looking at finally completing the series. I even went back and watched a bunch of the movies over again to inspire me to create some really challenging workouts that would mirror the physical requirements Bond would need to survive.
Jedd: I can tell you are an amazing James Bond movie buff, due to the name of your ebook, and the workouts that your ebook includes. Could you tell us how you go about constructing workouts?
Michael: I’ve got to tell you that I had to modify some of the original workouts, not because they were too hard (and they were), but because there wasn’t a clear purpose behind the workout. Call it inexperience, but the purpose of the original series was to crush the person without a clear-cut plan or progression. I like to think that I’m a lot smarter now, but I could be wrong! Anyway, I went back and re-constructed some of the workouts and then created brand new ones for the remainder.
I have to say that I have been STRONGLY influenced by the work of Pavel and especially Dan John. I’ve always enjoyed reading Dan’s books, blog and his articles, and I can honestly say that my workouts have become better due to his influence. In particular I have found his breaking down of the basic movement skills into Push, Pull, Squat, Hinge, Carry and Other Ground Work (i.e. the Turkish Get-up) to be revolutionary. I tend to look at my clients through this framework and then design workouts around the “holes” they have in their movement patterns. If you look at the workouts in CNI you will see the hand of Dan John in many of them – kind of like Ernst Stavro Blofeld’s multiple appearances as James Bond’s nemesis! BTW – true “Bondphiles” will know what I’m talking about!
Jedd: Right now many people will be committing to bettering their health in various ways. Could your product help these people out?
Michael: That’s a great question Jedd and the answer is: ABSO-FREAKING-LUTELY! Along with the James Bond-themed workouts are several chapters on how to properly program the workouts to assure your success. Dan John, who wrote the Preface to CNI, mentioned that you really need to read the first part of the book before you jump into the workouts to get the best results!
I’m a firm believer in having a plan in place in order to succeed, and if you go after a goal without a plan in place, with definitive steps in place, you are not going to succeed. CNI goes into a lot of depth about how you should plan, monitor and review your workouts in order to guarantee you make progress and that you succeed. I think this information is the most important part of the book and that it will most likely get overlooked! The workouts are great and a lot of fun and I’m concerned that people will skip right over the background guidance content and skip right to the workouts!
Jedd: For those who might pick this ebook up, what level of expertise with kettlebells should they have?
Michael: I think a beginner with Kettlebells can get CNI and be able to do all of the workouts. One thing you have to understand about any of the workouts, and my own personal training and teaching strategy, is that you can scale and modify any workout and still keep its effectiveness. Let’s say that one of the workouts has Kettlebell Snatch and Pull-ups in it and you are absolutely horrible at both of them! Do you skip that workout and try to find another one? Nope – scale it! Can you do One-Hand Swings or One-Hand High Pulls? Great! Get rid of the Kettlebell Snatch and do those instead. Can’t do Pull-ups? How about doing Jumping Pull-ups or Ring Rows instead? You’re still going to get an amazing workout and when you finally develop the additional skills (Kettlebell Snatch and Pull-ups) the workout will seem brand new to you.
Jedd: Are the movements in the ebook covered as far as how to do them properly, either by stills or video demonstrations?
Michael: Each workout has a brief review of the skills required to accomplish the “mission” and I try to give succinct pointers on how to do them safely and effectively. I’ve even put in links to techniques that you may not know how to do in several workouts. For the most part, if you don’t know how to do a particular technique, you’ll be able to find a video on YouTube or go to your website for examples of how to do them. Just be sure to check out the credentials of the person who is demoing the technique and stay away from anything associated with Jillian Michaels!
Jedd: I noticed that many of your workouts are not entirely based on using kettlebells alone. What other types of equipment do your workouts include and why?
Michael: While I think the Russian Kettlebell is any amazing tool for building full-body strength and endurance it can’t meet all of your strength and conditioning needs. I think a heavy dose of Body Weight skills (i.e. Push-ups, Pull-ups, Sit-outs, Handstands, Crawling, etc.) along with Olympic and Powerlifting techniques have to be included to add size and strength. I’ve even included my favorite “torture device” the Wheel of Pain (WOP) aka the Ab Wheel in this series. If you’ve never learned how to use this tool properly you are in for a world of hurt!
Jedd: Aside from your expert ability at weaving James Bond themes into your ebook, what else sets this apart from other kettlebell training programs?

Michael: I think there are a lot of things that distinguish this program from others that are on the market right now. First, I’ve actually put people through each and every one of these workouts and get feedback on all of them. These just aren’t products of my imagination – they’ve been field-tested and refined and then tested again. Second, I’m not going to blow smoke up any of your orifices with this program – it’s hard and it’s meant to be. I’m not going “slash inches off of your waistline” or “instantly add twenty pounds to your bench press”. What I am going to do is challenge your athletic ability and make you stronger and more durable. Some of the workouts are going to make you wonder why you’ve been hiding behind a machine for so long and not doing the things that are going to make you healthier and more resilient. Finally, I’ve been around the block a couple times and the people that I respect in the Strength and Conditioning community know me and have looked over this program and have given it “two thumbs up” across the board. I didn’t write CNI to make a fast buck or to create an instant reputation for myself. My reputation and credentials are already in place and I wrote CNI because so many of my friends, colleagues, and clients insisted that I get some of this info on paper and out into the public’s hands.
Jedd: Michael, thanks a lot for all the information today.
Michael: Thanks so much Jedd for giving me the opportunity to share with your readers my thoughts on training and information about Code Name: Indestructible. I hope they enjoyed learning more about it and keep up the amazing work that you are doing at DieselCrew.com!

---

Follow the banner below to check out Code Name Indestructible

Note from Jedd: Many people have wondered whether the Version 2.0 of the Definitive Guide to Kettlebell Juggling covers the basic of kettlebell juggling. It does indeed cover that. Also, several years ago, I put up the following article covering the technique I started with in kettlebell juggling, the Kettlebell forward flip and catch. Check it out below.

Don’t forget – Logan has extended the contest for the free iPad through this weekend, so make sure to try to attain at least Level 1 amongst the Kettlebell Juggling Progression List and Ranking System.

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Photo Source: Niki DeSantis. Athlete: Mike Rankin

If you’ve been around the NET at all, you’ve seen a lot of video clips where people juggle kettlebells.  There are tons of different ways to juggle kettlebells.  I’ve seen guys do it behind their back, going between their legs, and even juggling more than one bell at a time.

While you may also have the goal of mastering the art of kettlebell juggling, it’s important to start out on the right foot or else you could get very frustrated and maybe even injured by improper technique. The way I started out was by performing what I call the Forward Flip and Catch.

In order to get started with kettlebell juggling, it’s important to understand a few simple points.

Juggling Starts With a Swing

In order to juggle a kettlebell, you have to be able to get the kettlebell up near the chest and neck area.  Once the kettlebell is in this position, you have a window of opportunity to impart other forces upon it to make the juggling possible.

If you are dealing with a heavy kettlebell, I’m talking something over 50 lbs, then you need to get your whole body involved to get the kettlebell up high enough.

This should be done by performing a swing.  If you are no good at kettlebell swings, then you should master that movement before moving on to juggling.

The swing looks like this.

The Swing

The bell is projected to this height not just by lifting it with the shoulder and arm, but rather it is propelled to that position by the lower body, especially the power of the hips and glutes.  After the kettlebell is pulled through the legs, the hips are snapped and the bell travels upward in its trajectory. This hip power is also responsible for getting the flip going.

Transition to a High Pull

In the standard Kettlebell Swing, the arm is kept straight.  Unfortunately, it is difficult to express any power into the kettlebell if your arm is straight, so it is necessary to transition the swing into a high pull.

The High Pull is performed slightly different from a barbell high pull, however.  Instead of pulling the bell up in a primarily straight line, the bell comes up in the arc and then is pulled backward for the high pull portion.

It is this slight back pull that brings the bell closer to your body where you can then exert other forces into it and make it flip around so that you can juggle it.

The Thumb Push

In this example, we will perform the Forward Flip. Once the bell reaches it’s highest point, it is time to make it flip.

Hand Radially Deviated as Thumb Pushes the Handle Away

For a Forward Flip, the thumb is the part of your hand that will actually make the kettlebell flip, because it is the last part of the hand that contacts the kettlebell handle.  With this in mind, you can also slightly shift your hand into radial deviation so that you can optimize the positioning of the thumb and propel the bell forward to initiate the flip.

Catching the Bell

It is important to understand that when flipping and juggling kettlebells, the axis about which the kettlebell spins is within the bell and not the handle.  Grasping this concept will allow you to better predict where the handle will be when you go to grab and catch it.

Kettlebell Spinning 180 Degrees on its Axis, Falling Only Inches

As you can see in the series above, the kettlebell spins on an axis near the center. The handle flies forward and down, moving into position for the catch.

If your technique is dialed in you will catch the bell in almost the same exact spot you flipped it.  You can even get your other hand into position beneath the bell ahead of time, as pictured above.

After you try the Forward Flip a few times, you’ll be able to predict where the handle will be.  Once you get the feel you will be able to move your hand to find the kettlebell handle and secure it again in your grasp.

Receiving and Returning the Bell

Once you figure out the tempo of the Swing / High Pull / Flip sequence, you will be able to rip off several Forward Flips in a row.  However, just like any other kettlebell lift, efficiency is important in order to put together a string of Forward Flips.

Many beginner jugglers find it hard to put together Forward Flips in succession because once they catch the bell they fail to maintain an arc in the bell path.  If they try to catch the bell and drop it straight down, they will lose a lot of momentum.  Instead, you should try to catch the bell by the handle and then let the bell pass back down through the legs.  By maintaining this arc, you can more easily explode back into another swing, high pull, and flip.

Putting it All Together

Here is everything put together in action. Notice the path of the bell upwards, the location of my hands, and the quick transition into the next repetition.

Hopefully, the sequences of still shots and the video help you understand the basics of kettlebell juggling.

Once you get that one down, then you can progress from there. Here’s the progression to work on for basic juggling.

• Same Hand Forward Flip and Catch (shown first in video)
• Hand to Hand Forward Flip and Catch (shown at end of video)
• Same Hand Sideways Forward Flip and Catch
• Hand to Hand Sideways Forward Flip and Catch
• Same Hand Backward Flip and Catch
• Hand to Hand Backward Flip and Catch
• Same Hand Sideways Backward Flip and Catch
• Hand to Hand Sideways Backward Flip and Catch

That should get you started! All the best with your juggling.

Jedd

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Learn How to Juggle Kettlebells with The G0-To Resource,
The Definitive Guide to Kettlebell Juggling 2.0, from Logan Christopher:

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This article was originally posted at TheGripAuthority.com, my grip strength coaching site in October of 2010 and has been slightly edited to bring it up to date.

Benefits of Kettlebell Flipping and Juggling

Kettlebell Flipping may seem like a pointless stunt to some.

It may also seem like something that has no bearing on Grip Strength.

Both of these assumptions are wrong.

The Kettlebell’s Effect on Grip Strength

I once sat down with Andrew Durniat, the 2009, 2011, and 2012 North American Grip Sport Champion, about his training, and he told me that he felt a great deal of his Gripper Strength and his Support Strength could be credited to his years of training with kettlebells.

Now, at one time, Andrew was (and given his extraordinary athletic ability probably still could be) one of the best in the world at Kettlebell Sport. Andrew credits much of his Grip success to his Kettlebell work, and I can’t even venture a guess at the number of reps he has done.

With all of the tremendous volume that is present with Kettlebell Sport, there is an unbelievable amount of dynamic strength being engaged with the hands, fingers, and thumbs in order to control the kettlebell and reverse it’s momentum, especially during Long Cycle competition.

Now, I am not going to tell everybody they have to go take up Kettlebell Sport in order to improve their Grip.

However, I do feel there is benefit in plucking from the Kettlebell Sport in order to reap the specific benefit of Grip Strength Enhancement for the purposes we are all looking for.

The objective, then, is to figure out a way we can target that dynamic volume subjected to the hands, fingers and thumbs with kettlebells while being able to package it neatly into our training program.

THE ANSWER: Kettlebell Flipping & Juggling

Kettlebell Flipping involves maneuvering the kettlebell in a circle in the air either from one hand to the other or releasing it and then grasping it again with the same hand. Flipping is normally done directly in front of you, only.

Kettlebell Juggling involves more advanced maneuvers, including passing the bell behind the back, through the legs, and other demanding drills.

Grip Strength Benefits from Kettlebell Flipping & Juggling

Here are some of the benefits you can take away from Kettlebell Flipping and Juggling:

Dynamic Grip Strength – As we have already highlighted, Kettlebell Flipping puts a great deal of load into the hands, fingers, and thumbs and requires rapid firing as well as eccentric strength, similar to controlling a large Gripper while the handles open.

Thumb Strength / Stability – Kettlebell Flipping is highly dependent on the Thumbs. In many Flipping Techniques the Thumb is the primary generator of propulsion to get the rotation of the kettlebell started, when done properly.

Forearm Size / Strength – We all know that the finger flexors originate in the elbow and travel through the forearm. Thus Flipping Kettlebells will increase strength, stamina and size in the Forearms, especially if you continue to push yourself to using heavier Kettlebells.

Wrist Strength – The Wrist is targeted with Flipping, especially when the Kettlebell is Flipped sideways. Also, because the handle sometimes loses its proper track, in order to correct it and flip it again, the wrist MUST be able to handle the torque as well as renegotiate it.

Hip Strength – While the Kettlebell Swing is the basic starting point for most Kettlebell Training, in my experience, the force that is created when performing longer sets of Swings is not maximal. However, with Kettlebell Flipping, especially with heavier bells, the hips MUST engage powerfully every single time in order to bring the kettlebell to the height it needs to be in order to perform Flips correctly.

Conditioning – Despite the fact that the hands are targeted heavily with Kettlebell Flipping, when you go for very high repetitions and when you use a heavy bell, the whole body must fire. This involves a great deal of musculature throughout the body and thus gets your heart pumping, increases demands of the lungs, gets you sweating and gets you breathing – this is some serious cardio potential without having to get onto a cardio machine.

So, how do you get started performing Kettlebell Flipping and Juggling?

Well, I have several short tutorials scattered all over the Internet. However, my expertise is limited primarily to the Flipping – maneuvering the Kettlebell directly in front of your body.

In my opinion, when it comes to true Kettlebell Juggling, there’s nobody I know of better than Logan Christopher.

I have seen this dude pull off some pretty amazing stunts over the years with both heavy and lighter kettlebells. I’ve even seen him perform Kettlebell Juggling with a FLAMING KETTLEBELL.

Yes, the thing was on FIRE! And I am not talking about a little blue flame like the kind that comes out of a butane lighter – I am talking about gigantic bursting flame thrower fire like you’d see at a Fire-Eater show in Vegas.

Check this out:

The DARKNESS just makes it even more visually impressive, but you’d see that Kettlebell Bonfire clearly if it were daytime too!

Wanna Learn Kettlebell Juggling Basics?

Logan is giving away a free instructional video that he shot as part of a recent seminar here: How to Juggle Kettlebells.

I love Kettlebell Juggling. It is by far my favorite form of Cardio, especially with its additional Grip Enhancing Benefits.

If you want to learn it too, check out the link above.

All the best in your training.

Jedd

The other day I decided to try a Bipolar Strength Feat (combination feat of strength with a different implement in each hand; read more here: Bipolar Training).

David Horne’s World of Grip is having a contest – a video tournament for a tee-shirt giveaway, and I have been meaning to put in a video for it for quite some time, but I couldn’t seem to fit it into my training.

I wanted to do something that had never been done before by anyone that I know of, and I was coming up short, but it finally came to me the other day – Lift the Inch Dumbbell, hold it at lockout, and perform a kettlebell flip with the big 95-lb Kettlebell.

If you are a loyal reader of this site, you probably know what the implements are in this video, but many of the people who watch YouTube do not know exactly what some of the implements I train with are, so I am going to try my best to explain everything below.

Inch Dumbbell

In my left hand in the video, I am performing a suitcase deadlift with the Inch Dumbbell. The Inch Dumbbell is NOT named due to the size of the handle, the gap between the fingers when gripping the dumbbell, or anything like that. It is named after the performing Strongman from the late 1800’s who originally introduced the dumbbell, Thomas Inch. Inch would take his challenge dumbbells (there were three, if memory serves) with him to his performances and challenge on-lookers to lift it. This most likely almost never happened, since the level of thumb and fingertip strength required to do so are pretty substantial.

The thing that sets the Inch Dumbbell apart from other Grip Strength challenge items is it’s weight, size, and design. Check out the specs on this piece:

Inch Dumbbell Specs

• Weight – 172-lbs
• Handle Size – 2.38 to 2.47 inches, depending on the manufacturer of the replica
• Design – One solid piece of Cast Iron

A lot of people scoff at the Inch Dumbbell when they hear that it is only 172-lbs, but because of the handle diameter and the fact that it is all one piece of cast iron, it is a bitch to lift. The globe heads reach way outside of the handle, so when they start to turn, the handle also wants to turn as well, and it begins to rip out of your hand. To lift it, you need a strong thumb to resist rotation, strong fingertips to lock in on the handle, and / or a strong wrist to compensate for weaknesses in the other two areas.

95-lb Kettlebell

This dumbbell came from Max Kettlebells, a now defunct Kettlebell company that was located in Pennsylvania, so the design is not the same as the more widespread Dragondoor Kettlebells and others that are so popular out on the market these days. Instead of being completely round, the handle actually has what feels like corners and flat spots on it, so when you flip it you want to catch it just in the right spot or else it can hurt pretty badly.

Aside from the fact that the Inch is so damn hard to lift and the Max Kettlebell is so damn hard to flip and catch, there is more to this feat that makes it feat so challenging.

When flipping and juggling kettlebells, the power to elevate the bell comes from the hips. Because I was holding the massive Inch Dumbbell beside my hip, I could not hinge at the hip or generate any drive from my glutes in order to propel the kettlebell upwards, so essentially what you are seeing is a really big cheat front lateral with the kettlebell, instead of a powerful swing that you would normally see.

So, all together, this is a giant combination feat that involves the Grip Strength needed to lift and hold the Inch Dumbbell, the strength to flip the 95-lb Kettlebell, and the coordination to maintain all of the tension to not crumble under the uneven loading of the Inch and the continuity to then catch the Kettlebell and recover to the standing position.

This feat is MUCH more difficult than the similar one I did several months back with the Blob instead of the Inch Dumbbell.

I am looking forward to continuing my experimentation with different Bipolar Lifts in the coming year, as I feel it is a very good form of training in order to hit multiple aspects of strength all at the same time.

You should give it a try too! Put together a Bi-Polar lift, give it a try in your next workout, and then post a comment below to tell everyone in the Diesel Universe about it!

Thanks and all the best in your training.

Jedd

P.S. Need help learning to Flip and Juggle Kettlebells? Check out Logan Christopher’s DVD, The Definitive Guide to Kettlebell Juggling, the most complete resource on the planet for Kettlebell Juggling.

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Are You Training to Lift the Inch Dumbbell? This DVD Will Help You:

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Experimenting with Radiant Tension – Another Tool for Your Toolbox

A couple of weeks back, I posted that Smitty and I had been named to the board of advisors with the RKC and Dragondoor. I also posted a link to an article I had written for Dragondoor that had recently been posted, called Testing Radiant Tension Variations for Increased Performance in the Kettlebell Press

I had actually included a video to go along with that article, but for whatever reason it got missed and did not make it into the article, so I am posting it here, now.

(more…)

I’ve got some pretty cool news to share with you today…

Smitty and I were recently named to a newly formed Board of Advisors within the RKC. I’m not exactly sure what all we will be called upon to do, as I don’t think there is a set agenda. However, I may call on you all in the Diesel Universe from time to time to get your opinion on some things.

Here is an excerpt from the April Dragondoor Newsletter in which the Board of Advisors was announced:
(more…)

I want to drink Ovaltine out of this…

The Goblet Squat is an outstanding alternative to the Back Squat that you can use from time to time in your training in order to mix things up and enjoy a bit of variety. It is most often performed with a dumbbell or kettlebell, but odd objects can be used as well.

The Goblet Squat was invented by the world-renowned speaker, author, accomplished athlete, and all-around strong dude, Dan John.

Dan John Loading up for a Monster Discuss Toss

How to Perform the Goblet Squat

The Grip

(more…)

I will explain in just a moment…

Awesome job with this week’s challenge, everybody. We saw some new faces, some we haven’t seen in a while, and some who continue to challenge themselves week in and week out. It’s great watching everyone push themselves in lifts that they may not normally try!

This week’s challenge was the Bottoms Up Press. This is just one way you can use kettlebells in order to strengthen the hands. If you want to find out other ways to get a stronger grip with kettlebells, check out our Advanced Kettlebell Training eBooks.
(more…)

Bottom Position of the Kettlebell Bottoms Up Press

This week’s Grip Strength Challenge is the Kettlebell Bottoms Up Press.

This is so named because the kettlebell is inverted and balanced by gripping the handle throughout the pressing range of motion.

The Kettlebell BUP is a great way to test and train for Crushing Grip Strength while also training the pressing motion and building the shoulders, triceps, and traps.

In addition, this movement is considered Grip Integration, meaning it tests the strength and coordination over multiple joints, while the Grip remains a primary limiting factor in the movement.

To see how the lift is performed, check out this video:

(The entry deadline has been extended until Midnight on SATURDAY April 16, 2011)
(more…)

We saw Silvester Stallone do it in Rocky IV – training his ass off in the bitter Moscow cold in order to prepare for the biggest challenge of his career, Ivan Drago.

We then wanted to go outside in the snow, carry a log on our back, and start cutting cords of wood like Mountain Men.

Now, you can say that subjecting yourself to situations like this can make you mentally tougher once it is done, but are there any true benefits to training in cold weather over training in a warm, comfortable gym? (more…)

I opened up my YouTube account and checked out my Subscriptions the other day and couldn’t believe what I saw…

Jordan Vezina, RKC, recently uploaded his entire DVD, “The Corrections,” to YouTube.

I have had this DVD in electronic version since it first came out back in like 2008. Jordan is very knowledgeable about correcting technique and I even reviewed it prior to going to the RKC in September.

It’s not everyday that someone uploads an entire DVD on their own accord, especially a good quality one, like Jordan’s.

If you’re new to Kettlebells or if you’ve acquired some bad habits, you may want to check these out.

If you’d like to see what else Jordan has to offer, check out his YouTube Channel, his website, AverageToElite.com, and his blog, StrengthBeyondStrength.com.

Now, check out the various sections of the DVD.

The Corrections DVD – The Swing

The Corrections DVD – The Turkish Get-up

The Corrections DVD – The Goblet Squat

The Corrections DVD – The Clean

The Corrections DVD – The Snatch

Hope you enjoy it. And if you do, make sure you shoot Jordan a note at one of his sites or leave him a comment on his YouTube Channel.

All the best in your training.

Jedd

This is just a quick video to give you something to check out at your leisure on a Friday afternoon and over the weekend…

You all know I like trying out different Feats of Strength…

I was recently enjoying several days of High Volume Grip Training when I wanted to challenge myself with some very dynamic tests of grip strength.

What I decided to try was going for forward flips with the 95-lb Kettlebell while wearing cotton gloves.

These gloves are some of the slickest around. They are by far slicker than anything else I have ever worn while flipping kettlebells.

You’ll see the bell rip right out of my right hand, which was much more beat up than my left due to lots more Vulcan Gripper work.

Wearing gloves while flipping kettlebells isn’t something I do all the time, but it is pretty fun and challenging.

If you give it a try make sure your technique is solid, your hands are warmed up, and that you start out light! Don’t go ripping a finger out of its socket!

Question for you Have you tried any new feats lately? What’s the weirdest you ever tried? Leave a comment below…

All the best in your training.

Jedd

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Discover EVERYTHING You Need to Know about Gripper Training
with my Definitive Gripper Training DVD, CRUSH: Total Gripper Domination.

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Smitty and Jedd with Tricia Dong, one of Smitty’s RKC Team Assitants

As you all know, Smitty and I recently went to Philadelphia for the RKC. We were both successful in our 100-rep snatch tests and the overall technical testing as well.

During the three weeks we trained for this event, many of you supported us by leaving comments and sending emails filled with extremely helpful information, and we really appreciate that support.

Now that the weekend is in the books, I’d like to document some of the observations, take-aways, and ah-ha moments that I experienced, so that future athletes interested in passing the RKC can be in a better position to be successful once their day comes.

RKC Report, & Suggestions for Future Candidates

1. RKC Does Not Equal Snatch Test

I was told by many going in that the Snatch Test was only a small portion of the goings-on at the RKC certification, but it didn’t fully register. In order to prepare for the weekend which amounted to 3 full days of working out, I did 4 Kettlebell Snatch Test workouts. I had plans to do a week of high-volume swing and get-up training, but a back injury the weekend prior to the cert kept me from doing that. With the short time to prepare, I was limited in what I could do. You should start preparing physically and mentally as soon as you know you are going to try the RKC.

2. Increase Your Volume on all Foundational Kettlebell Lifts

My mind was spinning at the sheer volume of work that we did over the course of the weekend. In hind sight, I could have been much better prepared for the RKC weekend and suggest other candidates include much more Swings and Squats into their programs prior to the RKC. The last three weeks prior to the RKC it is a good idea to ramp-up the volume in particular, even doing two routines a day if possible. Doing 200 to 500 swings in a workout is probably the minimum I should have been doing going in.

3. Toughen up Your Hands Prior to the Event

Over the course of the RKC weekend, I never fully lost a single callous, but I was coming very close at the end of the third day. Many other people weren’t so lucky. Many lost callouses during their Snatch Test on the very first morning and then had to struggle through the intense volume through the rest of the weekend. Toughen your hands up prior to the RKC by increasing your Swing and Snatch volume while monitoring how your hands respond. I do a tremendous amount of Grip training, so my skin is very tough, but like I said, a few dozen more Swings or Snatches on day 3 and I would have been bleeding severely.

4. Protect Your Hands During the Event

The only part of the training I was not allowed to wear hand protection on was the Snatch Test. Unfortunately, I tried to be a tough guy and never taped until I rubbed my left ring finger raw. I can’t get all my fingers into the handle for Two Hand Swings, so the side of that finger was rubbing against the side of the handle for hundreds of reps and eventually broke open in the afternoon on Day One. I immediately taped it and the rest of my fingers and didn’t get anymore damage the rest of the weekend to the fingers. Don’t try to be a tough guy. Tape up as soon as you can.

5. Get a Ped Egg

There is a device used for smoothing the bottoms of the feet, called a Ped Egg. My fiancee’ has one (I swear I have never used it – don’t even know what it looks like). I heard about many people using them on the callous lines of their hands in order to keep them at bay as well. Makes perfect sense. Not sure how well it works or what it feels like, but it was pretty popular amongst experienced RKC’s at the event.

6. Pick the Right Partner On Day One

Bottom Line is you are there to hone your technique. Don’t pair yourself up with someone who is a bump on the log. You want somebody who knows what the hell they are doing and will speak up if you are making technique errors. I immediately paired myself up with a guy named Greg McNiel, because when I saw him he was warming up (smart), talking to people (personable), and was supportive (coach-like). All of these traits seemed to me like he would be a good partner so as soon as we were told to partner up, I went right over to him and introduced myself. It was a very beneficial pairing for me as he knew technique well and was not shy about coaching me. In fact, he didn’t listen to me whine about my struggles with keeping a straight wrist. He looked me straight in the eye, and told me that I could do it and that my head was the only thing stopping me. He was right. After that, I was better at keeping my wrist straight.

7. Don’t Fear the DOMS

The ramping up of volume you do prior to the event and other factors specific to how beat up you get from training will dictate how sore you feel after each day. I was extremely sore on the morning of Day Two and couldn’t believe how well I was able to train throughout the second day. It was as if after a dozen Swings the pain was gone. From then on, my mind was clear and I was welcoming the rest of the training. Hopefully this is the same feeling you experience. If not, just keep chugging away. Everyone is going to be sore and won’t want to hear you complaining about it.

8. Drink Water Like It’s Going out of Style

Staying hydrated and keeping some food in your stomach was key to getting through each day for me. I would drink several glasses of water at the hotel before going to the training center, and then grab two bottles of water to take to my work station which I would drink within about an hour. I would then try to keep a full bottle there at my station the rest of the day to keep re-hydrating. I sweated so much, I rarely had to take a break to use the restroom, either.

9. Consume Food Every Chance You Get

You have to keep feeding your body with food energy every step along the way. Keeping something in your stomach will fend off hunger pains and keep you in good spirits throughout the day. I would take a banana or grapes over to my work station and kept a protein bar in my training bag to take bites from.

10. Be Coachable

You will be paired with a Team Leader and one or more assistants in your group. They are there to help you with technique and push you to be your best. If you think your form is on point, but they keep correcting you, it is because they see something you don’t. Don’t go into it thinking you already know everything. That’s a good way to piss your Leaders off. Be coachable, listening to the suggestions you are given, and trying to apply them. If you can’t seem to get it, ask for extra help, or get feedback from your training partner. You can do it.

There’s 10 quick points that will hopefully help some people out that are apprehensive about taking the step toward RKC certification. If you have any specific questions, feel free to leave a comment below. I’d be glad to help you out, and so will Smitty, so fire away.

Thanks again to everyone who helped us out going in.

Jedd

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

Well, I continue to progress with the Snatch Test. Today I warmed up while one of the trainees was here and then hit my 5-minute snatch test once he left.

After speaking with Dave Whitley, he suggested I go away from trying to get as many reps as possible before switching arms like I had been doing, and instead hitting planned blocks. Andrew Durniat also suggested the same thing to me, so i figured if those two dudes are telling me the same thing, I better listen.

So, I set out today to get 20/20, 15/15, and then 10/10. However, my left arm kept wearing out on me. I was trying to maintain better form with that arm and keep the track of bell more of a straight line as opposed to an arc. Not sure if that tired me out more or what…

Here is the rep pattern that I ended up getting (right hand first this time): 20/18, 15/10, 10/10, 8/8, 7.

I wanted to give it a try with my right hand first this time because my form is better on that arm, but I think I like the feel of going with my left hand first though.

Today was another PR of 106 reps in 5 minutes.

I think I could have probably squeaked out a couple extra snatches on the last attempt with my right hand, but I had the music turned up so loud that I thought I might have missed the buzzer. I use my BlackBerry for my timer and unfortunately the screen goes black after like 30 seconds. I went over to see if I had already gone 5 minutes and as I reached down to check the buzzer went off. So I might have 108 in the tank right now. Check out the video:

I think if I had someone hear telling me exactly how much time I had left on the clock, I could do a lot better. Going to work Swings today in mass quantities for my second workout to get my endurance up in that movement as well.

It was definitely nice to gas out today. I actually missed it over the last 8 or ten days, since I wanted to avoid damaging my hands for Nationals.

With more consistent practice, I have no doubts I can get over 110 by the time the test rolls around. Need to continue working on form, using more of my lower body, work on breathing, and pulling the bell down more.

Thanks to everyone who has left comments both here on Diesel, through the email and on my YouTube Channel.

Speaking of my YouTube Channel, I worked on it a bit last night. Check it out and subscribe if you have time = > Jedd’s YouTube Channel: Grip, Strongman, and More!

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

Over the weekend, I put up a post (directly below) asking for assistance with my kettlebell snatch technique for the RKC Snatch Test.

Many of you posted comments, and I really appreciate it because there is more bad technique stuff going on with my snatch than I realized.

However, I have great news!

UPDATE: On Sunday, I was able to hit 105 reps in 5 minutes!

Now, my form (especially with my right hand) is still pretty rough, so I need to work on that, but I guess my conditioning wasn’t nearly as bad as I thought it was.

This was my repetition sequence: Left – 32, Right – 29, Left – 15, Right – 15, Left – 12, Right – 2

8/29/10 – 100 Rep Snatch Test Training

I have Grip Strength Nationals coming up this weekend. I can’t afford to rip a callus off this close to the contest, so I am going to wait to train the Snatch again until Sunday or Monday. I am glad that I got right into it and pushed myself ahead of time, because it has been a huge mental boost for me going into my Grip Comp, plus I won’t worry about taking about a week off of snatching.

From what I have been told, there is a lot more stuff that goes on at these clinics than just snatch tests, so once Nationals has gone by I am also going to start hitting a ton of Swings and Get-ups to get ready.

One thing that has surprised me is how FANTASTIC my back feels during these 100-rep tests. So loose and limber, it’s amazing.

I’m looking forward to the next snatch test session, as I want to implement some of the technical improvement suggestions made in the last post I made. For whatever reason I am hitting way more reps with my left hand and the technique with that arm is a lot rougher than the right. If I can get that buttoned up, I’ll be able to get to 100 a lot more efficiently.

It was great to hit this PR. I wish you the best with your own PR’s this week.

Make it a great day!

Jedd

P.S. If you have already passed the RKC Snatch Test and are looking for other challenges, you should check out our Diesel Kettlebell eBooks. You can see them here = > Advanced Kettlebell Training

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

I have called upon the readers in the Diesel Universe for my Muscle-up training in the past, and now I have another favor to ask.

In September, Smitty and I are going to an RKC certification, and we will be doing the 100-rep Snatch Test.

Before last week, I never did more than like 20 snatches total in the same day, so this is all completely foreign to me, so i was wondering if some of you would take the time to watch a couple of the videos I have taken of myself trying the Snatch Test.

If you have time to watch, and leave any suggestions you have in the comments section, I would really appreciate it.

Video 1

This is my very first set trying the snatch test. I got 68 reps. I did not count one of them because I partially snatched it with both hands. I must have miss-counted when I first reviewed the video because I say 13 reps on the last set but I actually got 18.

I really thought I’d get much more than 68 on my first set, but I was taking too much rest time during repetitions, I think.

Rep Pattern: L25, R25, L18

Video 2

I took about 15 minutes rest and tried one more set. This time I made quicker transitions between reps and got 80 reps. Lost a rep on a flubbed transition and had to do a short swing. Definitely need to avoid that on test day.

Rep Patter: L20, R20, L15, R15, L10

Like I said in the video, my form is rough and I am SO not in shape for this. I was really huffing and puffing on this day. I am more used to Juggling Kettlebells and doing other Feats with them

Thanks in advance for any suggestions you might have.

Make it a great day!

Jedd

P.S. To all you Steel Benders – I just started working on a project today that is going to help you out tremendously. Stay Tuned for further announcements.

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

I have called upon the readers in the Diesel Universe for my Muscle-up training in the past, and now I have another favor to ask.
In September, Smitty and I are going to an RKC certification, and we will be doing the 100-rep Snatch Test.
Before last week, I never did more than like 20 snatches total in the same day, so this is all completely foreign to me, so i was wondering if some of you would take the time to watch a couple of the videos I have taken of myself trying the Snatch Test.
If you have time to watch, and leave any suggestions you have in the comments section, I would really appreciate it.

Video 1

This is my very first set trying the snatch test. I got 68 reps. I did not count one of them because I partially snatched it with both hands. I must have miss-counted when I first reviewed the video because I say 13 reps on the last set but I actually got 18.
I really thought I’d get much more than 68 on my first set, but I was taking too much rest time during repetitions, I think.
Rep Pattern: L25, R25, L18

Video 2

I took about 15 minutes rest and tried one more set. This time I made quicker transitions between reps and got 80 reps. Lost a rep on a flubbed transition and had to do a short swing. Definitely need to avoid that on test day.
Rep Patter: L20, R20, L15, R15, L10
Like I said in the video, my form is rough and I am SO not in shape for this. I was really huffing and puffing on this day. I am more used to Juggling Kettlebells and doing other Feats with them
Thanks in advance for any suggestions you might have.
Make it a great day!
Jedd

P.S. To all you Steel Benders – I just started working on a project today that is going to help you out tremendously. Stay Tuned for further announcements.

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

WARNING

This Training is Intense

This post will show you how to incorporate a new style of training that can be used as a finisher for your chest, back, arm day, or wherever else you’d like to place it in your training.

I’ve recently re-introduced myself to a pretty cool new training method that I call Upper Body Crushing.

I originally discovered this type of training when I was researching for and outlining my Nail Bending eBook. I was looking for ways simulate the movement pattern of crushing steel down to the minimum two inch distance between the handles, and learned about chest crushing a #4 gripper using upper body strength
and power.

What I found out at the time was I was already bending steel that was harder to crush down than the handles of the #4 gripper. However, it did get my mind going and I happened upon a couple of ways to use the same concept only a bit differently in order to increase my upper body strength.

Upper Body Crushing is the coordinated firing of the muscles of the front and the back of the torso as well as the shoulders to squeeze the palms of the hands together in order to hold something isometrically.

To visualize this, think of squeezing as hard as you can on a basketball, with your palms as if you are trying to make it burst.

When doing so, the pecs, delts, lats, teres major, triceps and biceps are all firing very hard, creating what has been referred to as a Circle of Strength. Bending Steel is much easier to do if you can complete this Circle of Strength.

Eric Godfrey coined this term long ago on his steel bending site and I referenced it in my Nail Bending eBook. I was saddened to find out that Eric’s website seems to have disappeared from the ‘Net. I know Eric was, the last I knew, in the Armed Services, and I surely hope everything is alright with him.

Another way to think about it is what I call Hydraulic Tension. Think of it as squeezing that basketball harder and harder with all the might of your upper body, only instead of exploding into it, think of gradually increasing the exertion while moving very slowly over a distance. This is Hydraulic Tension and even though movement is sometimes imperceiveable or nonexistent, this pressure heats the steal until it is weakened enough to cause it to give way, at which point movement starts and the steel is soon finished off.

Like I said, this article is not about Steel Bending, although these training methods can be used by those who dabble with feats of strength to improve their abilities at bending nails and bolts as well as long bars.

Upper Body Crushing actually hits all of the muscles of the torso hard, and it hits them all at the same time, so you have a large area of musculature being hit at one time, which in turn can increase the number of calories you burn, and the amount of muscle building hormones you generate in your body.

But what’s great about this style of training is that there is little to no eccentric action of the musculature. This means there will be less microscopic damage and you can perform the lifts more often without worrying about DOMS or how it will affect you the next time you work these body parts.

Also, because you can use relatively small objects with this training, it enables you to incorporate movement of the lower body as well, so you have the option of performing movements such as squats and deadlifts, thus further increasing the amount of musculature being brought into play, and with it the number of calories burned and the amount of athleticism triggered.

Examples of Upper Body Crushing

Below are several examples and illustrations of how to perform various Upper Body Crushing movements.

Kettlebell Crush

The Kettlebell Crush involves grasping a kettlebell by the bell in a double palm grip and holding it for time. You will instantly feel the demand that a movement like this has on your body when you perform the Kettlebell Crush, especially if you are using a very heavy kettlebell. If you do not have a kettlebell, you can also use a block weight, a medicine ball, or other similar object.

Kettlebell Good Morning

The Kettlebell Good Morning involves grasping a kettlebell by the bell and lifting it from a bench or floor and taking it up to the standing position. From there, a Good Morning / Waiter’s Bow movement is performed for repetitions, bringing the lower back, glutes and hamstrings more into play. This one is tough, so prepare to get some sweat going with this one.

Banded Kettlebell Crush Squats

When inverting a kettlebell for this style of training, the handle becomes an excellent anchor point for a JumpStretch band. Once one end of the band is choked to the handle, the other end can be looped around the feet and then the squatting can begin. Again, make sure you are squeezing tight and save a rep in the tank. This way you can set the kettlebell down under control and the band tension doesn’t pull the kettlebell down on your foot or something like that.

Pre-Exhaust Crush Tosses

To perform a Pre-Exhaust Crush Toss, take the implement you are using, whether it is a kettlebell, medicine ball, block weight, etc., and first perform hydraulic tension Kettlebell Crushes for a predetermined length of time and then perform a chest pass using just your upper body. You will feel the fatigue set in from the pre-exhaust crushing big time, especially in the insertions of your tricep and your delts.

Video Demonstration of Upper Body Crush Lifts

Go Get Your MUSCLE!

Right there is just a handful of ways you can incorporate Upper Body Crushing into your routine. As I pointed out before, this type of training can be a great finisher for your chest, back, shoulders, or arms day. If you don’t break your sessions up by body part, and you go for more of a full body approach, then some of these variations will be perfect for you as well.

Give these a try and let me know what you think. I think you’re going to like them as a finisher. They also work great as the last lift in a series, such as with giant sets and compound sets.

All the best in your training,

-Jedd-

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P.S. If you are interested in using this technique for strengthening your crush-down for bending, I suggest using a narrower implement that more closely resembles the width that the nail or bolt will be when finishing it off, such as a board, pinch block, or other narrow implement. For more innovative ideas on how to improve your steel bending, check out the Nail Bending eBook = > How to Bend Nails

P.P.S. Subscribe to my YouTube channel:

Jedd Johnson on YouTube

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

WARNING

This Training is Intense

This post will show you how to incorporate a new style of training that can be used as a finisher for your chest, back, arm day, or wherever else you’d like to place it in your training.
I’ve recently re-introduced myself to a pretty cool new training method that I call Upper Body Crushing.
I originally discovered this type of training when I was researching for and outlining my Nail Bending eBook. I was looking for ways simulate the movement pattern of crushing steel down to the minimum two inch distance between the handles, and learned about chest crushing a #4 gripper using upper body strength
and power.
What I found out at the time was I was already bending steel that was harder to crush down than the handles of the #4 gripper. However, it did get my mind going and I happened upon a couple of ways to use the same concept only a bit differently in order to increase my upper body strength.
Upper Body Crushing is the coordinated firing of the muscles of the front and the back of the torso as well as the shoulders to squeeze the palms of the hands together in order to hold something isometrically.
To visualize this, think of squeezing as hard as you can on a basketball, with your palms as if you are trying to make it burst.
When doing so, the pecs, delts, lats, teres major, triceps and biceps are all firing very hard, creating what has been referred to as a Circle of Strength. Bending Steel is much easier to do if you can complete this Circle of Strength.
Eric Godfrey coined this term long ago on his steel bending site and I referenced it in my Nail Bending eBook. I was saddened to find out that Eric’s website seems to have disappeared from the ‘Net. I know Eric was, the last I knew, in the Armed Services, and I surely hope everything is alright with him.
Another way to think about it is what I call Hydraulic Tension. Think of it as squeezing that basketball harder and harder with all the might of your upper body, only instead of exploding into it, think of gradually increasing the exertion while moving very slowly over a distance. This is Hydraulic Tension and even though movement is sometimes imperceiveable or nonexistent, this pressure heats the steal until it is weakened enough to cause it to give way, at which point movement starts and the steel is soon finished off.
Like I said, this article is not about Steel Bending, although these training methods can be used by those who dabble with feats of strength to improve their abilities at bending nails and bolts as well as long bars.
Upper Body Crushing actually hits all of the muscles of the torso hard, and it hits them all at the same time, so you have a large area of musculature being hit at one time, which in turn can increase the number of calories you burn, and the amount of muscle building hormones you generate in your body.
But what’s great about this style of training is that there is little to no eccentric action of the musculature. This means there will be less microscopic damage and you can perform the lifts more often without worrying about DOMS or how it will affect you the next time you work these body parts.
Also, because you can use relatively small objects with this training, it enables you to incorporate movement of the lower body as well, so you have the option of performing movements such as squats and deadlifts, thus further increasing the amount of musculature being brought into play, and with it the number of calories burned and the amount of athleticism triggered.

Examples of Upper Body Crushing

Below are several examples and illustrations of how to perform various Upper Body Crushing movements.
Kettlebell Crush

The Kettlebell Crush involves grasping a kettlebell by the bell in a double palm grip and holding it for time. You will instantly feel the demand that a movement like this has on your body when you perform the Kettlebell Crush, especially if you are using a very heavy kettlebell. If you do not have a kettlebell, you can also use a block weight, a medicine ball, or other similar object.
Kettlebell Good Morning

The Kettlebell Good Morning involves grasping a kettlebell by the bell and lifting it from a bench or floor and taking it up to the standing position. From there, a Good Morning / Waiter’s Bow movement is performed for repetitions, bringing the lower back, glutes and hamstrings more into play. This one is tough, so prepare to get some sweat going with this one.
Banded Kettlebell Crush Squats

When inverting a kettlebell for this style of training, the handle becomes an excellent anchor point for a JumpStretch band. Once one end of the band is choked to the handle, the other end can be looped around the feet and then the squatting can begin. Again, make sure you are squeezing tight and save a rep in the tank. This way you can set the kettlebell down under control and the band tension doesn’t pull the kettlebell down on your foot or something like that.
Pre-Exhaust Crush Tosses

To perform a Pre-Exhaust Crush Toss, take the implement you are using, whether it is a kettlebell, medicine ball, block weight, etc., and first perform hydraulic tension Kettlebell Crushes for a predetermined length of time and then perform a chest pass using just your upper body. You will feel the fatigue set in from the pre-exhaust crushing big time, especially in the insertions of your tricep and your delts.

Video Demonstration of Upper Body Crush Lifts

Go Get Your MUSCLE!

Right there is just a handful of ways you can incorporate Upper Body Crushing into your routine. As I pointed out before, this type of training can be a great finisher for your chest, back, shoulders, or arms day. If you don’t break your sessions up by body part, and you go for more of a full body approach, then some of these variations will be perfect for you as well.
Give these a try and let me know what you think. I think you’re going to like them as a finisher. They also work great as the last lift in a series, such as with giant sets and compound sets.
All the best in your training,
-Jedd-

Sign up for New Post Notification by Email

P.S. If you are interested in using this technique for strengthening your crush-down for bending, I suggest using a narrower implement that more closely resembles the width that the nail or bolt will be when finishing it off, such as a board, pinch block, or other narrow implement. For more innovative ideas on how to improve your steel bending, check out the Nail Bending eBook = > How to Bend Nails
P.P.S. Subscribe to my YouTube channel:

Jedd Johnson on YouTube
Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

Explosive Kettlebell Training – Power Bombs

Within the last 1o years you’ve probably seen kettlebells popping up more and more in your commercial gyms.  If you don’t train at a commercial gym, I would guess that you even have a few kettlebells in your warehouse or garage gym.

The reason is quite simple.  Kettlebells are an amazing tool.  With their offset mass and versatility, kettlebell movements can range from simple to complex and provide a variety of benefits.

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

This is a guest post from Logan Christopher of LegendaryStrength.com. Logan studies many forms of training we readily cover here at Diesel, including grip feats like bending steel and tearing cards as well as hand balancing and kettlebell juggling. His DVD, the Definitive Guide to Kettlebell Juggling, is a smorgasbord of kettlebell juggling information.

 

– – – – – – – – – – – – – – – – – – – – – –

 

Jedd wrote a post awhile back on the basics of kettlebell juggling (How to Do Kettlebell Juggling) and he covered them well.

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Fast Conditioning with Kettlebells and Chains

You want to make ANY exercise harder?  There’s a simple solution.

Add chains…

When you add chains to an exercise, it gets real.

If you remember our first chain training video (it had a huge amount of positive feedback), it really opened peoples eyes to not only making training fun again, but many different practical uses for chains besides accommodating resistance.

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

How to Do the Kettlebell Snatch Without Forearm Pain

Many people interested in strength and fitness are turning to kettlebells in order to accomplish their goals.

Unfortunately, many are also experiencing pain because of it.

It’s common for new kettlebell practitioners to develop serious pain in the back of their forearms due to improper form in the kettlebell snatch.

You see, to the eye of the beginner, when watching a more experienced athlete perform movements such as the kettlebell snatch, many think that at the top of the movement the kettlebell spins freely in the hand.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)