Monday, April 26, 2010

Workout of the Week 4/26/10

Another flow routine this week.  10 reps of each exercise...non-stop!  Repeat the flow circuit 2-3 times, with about 1-2 min rest in between each round.  This should take you about 20 minutes to complete...Good luck!

Monday, April 19, 2010

Workout of the Week 4/19/10

As promised....Here is a flowing routine.  Perform 10 reps of each exercise, straight through without rest.  Try to repeat the circuit 3 times...which should take you about 15-20 minutes total.  Good luck!

Friday, April 16, 2010

Personal Record!

 Part of everyone's training is finding ways to continually motivate yourself to be consistent with your training.  You need goals, and they must be concrete and tangible.  "I want to be fit" is a very vague wish.  However, changing it to, "I will commit to training kettlebells 3 times a week for at least 30 minutes each session for the next 3 months straight without excuse, in order to increase my fitness,"  is a very concrete, tangible, and realistic goal that will hold you accountable.  In fact, writing down you goals is a great way to continually remind you of what you want, as well as hold you to personal accountability.

That being said, one of my goals over the last 3 months was to be able to perform a 40kg turkish getup on each side without a mistake on the way up or down.  So here is the proof of my personal record!  Now that I accomplished it, my next goal is to perform a bottom up turkish getup with a 24kg on each side.

Tuesday, April 13, 2010

GROUPON Kettlebell Classes

People seeking to redeem their GroupOn Kettlebell Classes should call our Silver Spring office at 301-622-9000.

Become a fan of our Maryland Kettlebells: see

For those new to kettlebells, here is some relevant information for you!

What are kettlebells?  A fitness tool, made of a solid piece of steel, that resembles a cannonball with a handle.

Why should I train with them?  Because no other piece of equipment will get you strong and ripped as quickly as them.  Since they have an off-center of mass, it takes tremendous strength, balance, mobility, and calories to perform the exercise.  Ironically, despite how challenging they can feel, the technique behind the exercises are surprisingly simple and natural.  A single 30 minute session can burn 400 calories and build some serious muscle!

What do you do with them?  Swing them! Fast! Or better yet, lay on your back and smoothly climb to your feet in your "turkish getup."  Kettlebell exercises are incredibly dynamic and fun.  You will never get bored, and they will always challenge you!

How often you use them?  Commit to at least 3 times a week, for at least 20-30 minutes each session.  Because of the technical and dynamic nature of the exercises, you will want to have frequent practice in order to drill high-tension and high-velocity movements for the next several months!  Don't worry, soon enough you'll be hooked!

Where can I buy them?  If you want to buy sizes less than 35lbs, you can get them at a local WalMart, Target, Dicks, etc.  If you want larger sizes, you will have to order online.  I prefer this site, as they are cheaper, but still great quality:

Monday, April 5, 2010

Reader Feedback!

I really want to learn how to make this blog a great resource for everyone.  So far, it has been mostly me posting information, videos, links, and my personal thoughts on topics related to kettlebell training.  However, I also want this blog to become more interactive, with people providing comments, feedbacks, and suggestions.  At the bottom of every post, there is a link for you to make comments.  If you have ideas, comments, suggestions, etc, please either post them, or email them to me.

Here are some things I am currently working on posting regularly:

1)  weekly routines, including videos and text descriptions
2)  commentary and links on cutting edge training topics
3)  links and information regarding resources, seminars, merchandise, etc...especially locally
4)  info on practical applications for kettlebell training and exercises
5)  rehab and injury prevention uses for kettlebell training
6)  videos of current kettlebell classes and individual participants
7) personal videos of myself and my wife training
8) uses for kettlebell training in sport
9) cutting edge research regarding the effectiveness of kettlebells for fitness training
10) other methods of training that are great adjuncts to kettlebell training (powerlifting, strongman, olympic lifts, plyometrics, etc...)
11) Historical topics in kettlebell training (many things popular today are not new...history repeats itself!)

Please provide any other ideas to make this a great interactive resource to anyone interested in anything related to kettlebells...

Sunday, April 4, 2010

I Need Your Help!

Hi Gireviks!

    I need your help on two accounts.  First, I am teaching a kettlebell class for the Montgomery County Recreation Department, starting April 10th at 11am, and continuing for 8 saturdays in a row.  I need more people to register.  I believe the nice weather has encouraged people to look for exercise outdoors, so not as many people are looking at indoor facilities. However, this is only 1 hr a week, and would be a tremendous opportunity for anyone wishing to learn kettlebell basics.  As you all know, once you learn how to perform a swing and a getup, you usually love it or hate it!  So pass this link along to anyone you know to register for 8 classes for $120 (beat that price!)....

Friday, April 2, 2010

Seminars, Lectures, and Demonstrations

Anyone interested in having us provide a training demonstration, lecture, or seminar in the Baltimore/ DC area, please contact us at 301-622-9000.  You can also visit our website or email us at

We can provide help with:

1) Kettlebell Training
2) Athletic Performance Training
3) Injury Prevention
4) Team Training and Safety
5) Fitness and Health
6) Nutrition
7) Personal Training

See some of our training videos at