Kettlebells Maryland

Frank Shamrock Training Montage

I know that there are a lot of MMA fans out there don't like Frank Shamrock (or his brother Ken Shamrock) but you can't deny that he is a phenomenal athlete and works very hard to be in peak shape.  The video below is a glimpse of his training regimen which includes some basic Kettlebell work.  Not a whole lot is shown of the Kettlebell work that he does, but it at least shows that he has decent technique and controls the kettlebell well.

You can use Kettlebells to:

• Accelerate Your All-purpose Strength – so you can readily handle life’s toughest demands
• Hack Away Your Fat – without the dishonor of dieting and aerobics
• Boost your Physical Resilience – to repel life’s hardest hits
• Build Your Staying Power – to endure and conquer, whatever the distance or task
• Create a potent mix of strength-with-flexibility – to always reach your target
• Forge a Fighter’s Physique – so that form matches function
• Be Independent – with the world’s #1 portable gym that will make you as strong as you want be: anywhere, anytime, anyplace
• Challenge Your Body and Mind – kettlebell training will take you to a place physically and mentally that you have never been before
• Avoid the ‘Looks like Tarzan, trains like Jane’ mentality – avoid bloated, unsightly bodybuilder-looking muscles and have the functional strength to cut your own path in the world
• Develop Sustained Strength – be strong, hard, and ready to roll while everyone else is looking for their Momma!
• Develop “In-Between” Strength – be strong at odd angles and in a less-than-optimal push or pull position; just like in the real world
• Blow an O-ring - Enjoy a lung-searing, heart-bursting aerobic workout without running or doing aerobics
• Have Strong Muscles and a Strong Heart – kettlebells straddle both the strength and cardiovascular world by being neither pure strength nor pure cardio
• Develop Explosive, Coordinated Strength – kettlebells stimulate a broad motor pathway that force a whole series of muscles to work in a coordinated fashion; something that machines will never do and free weights can’t do
• Toss up a Fur Ball – by increasing the KB weight, speeding up the pace, or extending the duration of your workout, you can increase cardiovascular intensity of a workout well beyond the capacity of ‘mere mortals’
• Totally Portable – imagine loading your treadmill, dumbbell and free-weights into your car every time you wanted to workout while on vacation or on the way home from work

Kettlebells on Russia Today

Russia Today, an english-language news medium about news and events in Russia, recently did a small piece on Kettlebells in February of this year (2008).  While not being particularly noteworthy it does have David Ganulin - who is the founder of Kettlebell Concepts (referred to as "David Danulin" in the piece) as the person responsible for introducing Kettlebells to New York.  I would have liked to be there for that introduction! :)

BTW - no there isn't any connection between Kettlebell Concepts and Kettlebell Koncepts!  I've been using the "koncepts" name for a number of years and it is a logical extension from my other line of business (Martial Arts Koncepts).  If you are interested in my experiences at a Kettlebell Concepts certification shoot me an email and I'll fill you in.

How to pick up women - the Kettlebell Way!

Breaking the Rules

To say that we break the rules would be an understatement.  I can point to literally hundreds of accounts of people who are practicing CrossFit and Kettlebells being asked to stop doing their workouts or to out and out leave the gyms they are members of.  The reasons range from "you are scaring the other members" to " you're going to get hurt doing that".  What I think it really boils down to is that they are doing something "different" and that makes people uncomfortable.

Why do you think I stake out my little "claim" three days a week at Bally's and do my workouts there?  Sure, I'm having fun with a couple friends, but the main reason I do them in such a public forum is to make people really uncomfortable with their own workouts and their physical performance.  While they're working on calf raises and biceps curls I'm churning through a set of Kettlebell Snatches or W.O.P., covered in sweat and gasping for air.  Does it make them uncomfortable seeing me do my workouts?  Yep, I'm sure it does.  I hope it makes them so uncomfortable that they re-think what they are doing.

"You are remembered for the rules that you break." - Gen Douglas MacArthur

BTW - do you think people who workout at Bally's remember me?  You bet... :P

CrossFit Kettlebell Certification - The Aftermath!

The CrossFit Level I Kettlebell Certification last weekend was a huge success.  Attendees came from all over the Northeast, from as far away as upstate New York to as close as Gaithersburg, Maryland - and they all had one thing in common - a burning desire to learn more about kettlebells.  With a sold-out crowd in attendance we spent two days going over the basic kettlebell lifts (deadlift, squat, swing, clean, military press, push press, snatch, jerk, etc.).  We covered basic progressions, variations, common technique faults and how to fix them.  No stone was left unturned and no question was left unanswered.  Everyone left the certification sore, tired, and ready to take their newfound knowledge back to their clients.

Most, if not all, came to the certification with some experience with kettlebells but none were prepared for the depth of information that was presented.  Jeff consistently amazed everyone with his demonstrations, technique breakdown and entertaining "Jeff-isms" ("If you're going to be stupid you better be tough!"; "No good will come of that!"; "That was some high-quality pain!"; etc.).  Mike (Krivka) provided hands-on tips on correcting technique issues, testing structural integrity and some creative workout cycles to keep everyone moving and motivated.

NOTE: If you missed this certification and are interested in attending one we will be announcing another date for a Level I KB Certification in the coming weeks.

March Group Kettlebell Workouts

We are now offering both weekend morning and weekday evening kettlebell workouts.  These CrossFit-style workouts are comprised of both instruction and workout.  Workouts begin with a dynamic warm-up and detailed instruction on one or two of the core techniques that will be part of the workout.  Following the warm-up and instruction will be a 15-20 minute workout that will challenge your strength, endurance and mental tenacity.

AM Kettlebell Workouts (Saturday & Sunday 0900 - 1000 AM) will be held on:

• 03/01/08
• 03/02/08
• 03/15/08
• 03/16/08
• 03/29/08
• 03/30/08

PM Kettlebell Workouts (Tuesday & Thursday 0700 - 0800 PM) will be held on:

• 03/04/08
• 03/06/08
• 03/11/08
• 03/13/08
• 03/18/08
• 03/20/08
• 03/25/08
• 03/27/08

NOTE - To ensure the highest level of instruction and safety, clients are required to RSVP prior to attending a class.  Admittance to a class will not be guaranteed without previous RSVP for the class.

February Group Kettlebell Workouts

Learn more about Russian Kettlebells while having fun and getting a great workout!  These 60 minute training sessions (from 0900 AM - 1000 AM) are comprised of a dynamic group warm-up, Russian Kettlebell instruction, followed by a group workout that reinforces the techniques and principles that were introduced. Part instruction, part group workout - and all fun! Space is EXTREMELY limited and RSVP is required.

We will be having Sunday morning kettlebell group workouts on the following days from 0900 to 1000 AM:

• February 3rd, 2008
• February 10th, 2008
• February 17th, 2008
• February 24th, 2008

January Group Kettlebell Workouts

Learn more about Russian Kettlebells while having fun and getting a great workout!  These 60 minute training sessions (from 0900 AM - 1000 AM) are comprised of a dynamic group warm-up, Russian Kettlebell instruction, followed by a group workout that reinforces the techniques and principles that were introduced. Part instruction, part group workout - and all fun! Space is EXTREMELY limited and RSVP is required.

We will be having Sunday morning kettlebell group workouts on the following days from 0900 to 1000 AM:

• January 6th, 2008
• January 13th, 2008
• January 27th, 2008

Sunday Morning Kettlebell Workouts

We are currently having Kettlebell workouts on Sunday Mornings from 0900 AM to 1000 AM.  These workouts consist of a dynamic warm up followed by a short instructional block on Kettlebells.  Following is an intense 10 to 20 minute workout that utilizes the new skills that were developed earlier in the workout.  For more information, or to RSVP for a workout, contact Mike Krivka at 301/404-2571.