Saturday, October 30, 2010

Sometimes I Amaze Myself...Can you?

 So here is the story.  No one showed up for the 8am kettlebell class this morning, so I was bored.  I decided to try to outdo my last record of a 116lbs pistol.  I didn't know what exactly would happen.  I knew I could use a little more weight, but I was not prepared for the end result.  After warming up performing single reps with (2) 8, 12, 16, and 24 kg bells...I had a problem.  How was I going to get more weight in my hands for my attempt?  So I decided to put a 24kg bell in my left hand, and a 32kg bell in my right.  I went down in the hole, and surprisingly, up I came.  That was a total of 124 lbs, and it was pretty easy! So I said to myself, "F**K it!, Lets try (2) 32kg bells!"  Honestly, I doubted I could do it. I thought for sure I wouldn't come up, but damn if I didn't!  Not only did I shatter my previous record by 25 lbs, but I was reminded of the psychology for success.  Believe in yourself.  I challenge you to do the same in your fitness goals....

Monday, October 25, 2010

The Other Side of the Coin

 I figured it would only be fair to show you Dr. Horwitz's 110lbs pistol, both because it is impressive, and to document his performance prior to his recent surgery.  Soon to follow is my 116lbs pistol on BOTH LEGS.  I have no doubt that Dr. H will use this as motivation to a faster recovery, just so he can beat my record too!

Friday, October 15, 2010

Progress on my Pistol

 The chiropractor, Dr. Steve Horwitz,  I work with performed a 110lbs pistol during February 2009. He has been hounding me for the last 6 months about how I can't beat his record.  I plan on proving him wrong.  So about a month ago, I recorded my first pistol PR, a 98 lbs pistol (shown below) on both sides.  Oh, it should be noted that Dr. Horwitz was only able to perform his 110 lbs pistol on one leg, not both, so I have him already on that.  For the last 3-4 weeks, I have been drilling pistols with the 32kg and 40kg bells, for multiple sets of 3-5 reps.  In the next 2 weeks, I plan on beating his 110lb pistol.  Wait for the video for proof...

Wednesday, October 13, 2010

Meetup Works!

For over a year, I have tried multiple different marketing methods.  One of those has been using online social networking sites, such as facebook and twitter, to educate the public on kettlebell training.  While they are useful for spreading information, most of the people who visit the sites regularly are not in the local area, and thus, can not physically meetup to learn techniques. changed that.  This is a site specifically used by people who live locally and wish to meet at a physical location to learn as a group.  Three weeks ago, I created my meetup page, and it has already generated a lot of interest.  In fact, 3 new people have come in to begin training.  So, those of you who can help me promote our kettlebell classes, here is my meetup page:  And of course, thanks for your help!

Monday, October 4, 2010

Rowing, Renegade Style...

            Rowing is a great exercise, one of the best for strengthening the major muscles of the back.  In fact, if your average weekend warrior invested as much time in rowing as they do with bench pressing, we'd see far fewer shoulder and rotator cuff injuries.  But that is a rant for another time.  Rowing exercises develop the traps, rhomboids, lat, and erector spinae muscles of the back (just to name a few).
            Most people who start kettlebell training do so in part to strengthen their core.  Performing renegade rows are a great way to incorporate the super stiffness needed to strengthen the core.  When attempting them, here are a few tips:

1) Do them early on in your routine before you are tired
2) Use a bell with a large bottom (at least a 16kg) so that they remain stable
3) Be certain to keep your wrist straight, otherwise you will do a face plant
4) Be sure to put your weight directly through the supportive bell when you row, and not on an angle to the handle.  Again, doing so will cause you to head face first in the floor and possibly break your wrist.