Kettlebell

Where and How To Grab The Kettlebell Handle

As I travel around the country, I find there is a lot of confusion about where to grab the kettlebell handle—in the middle or in the corner? It is understandable that people are confused. After all, kettlebell training is still reasonably new to the broader public and it IS a very unique training tool. I hope to clarify some of this confusion and explain why certain grips are better for certain exercises, while some are definitely not appropriate for others. The simplest way to break it down is to look at where you grab the kettlebell on the handle: the center or [...]

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A Sensible Approach To RKC Prep

What’s the first thing you think of when preparing for the RKC? Most people instantly think of the dreadedSNATCH Test! It’s understandable—after all, the RKC Snatch Test is a test of a candidate’s conditioning, and how well they’ve trained to complete 100 snatches within 5 minutes with the appropriate kettlebell for their weight class. It is meant to be a challenge. Everyone will agree, you have to earn your RKC—it’s not just given away to anyone who attends an RKC workshop. So, it’s no surprise that most of the questions and information out there about preparing for an RKC workshop are focused on how to successfully [...]

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Kettlebell Workouts: A completely unique total body workout

A number of years ago I wrote an article for Twin Cities Wellness introducing and explaining Pilates as a fabulous fitness program. I still believe in Pilates and continue to teach classes. I now want to introduce you to a new and completely unique total body workout. That’s a tall order, an all-in-one fitness program. It is very rare to run across a completely new and different form of exercise–one that includes strength training, muscular endurance, cardiovascular health and fat loss, in one workout! The Russian kettlebell is a time-tested system of strength and endurance training. I would like to [...]

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The Single Rep Dead Stop Swing, Clean, Snatch Workout

As I travel around teaching HKC and RKC’s, I notice a common problem (theme – challenge), the sloppy start/stop of a Kettlebell ballistic lift. Imagine this scenario: someone is getting set up to swing; it doesn’t matter if it’s 2-handed, single arm or double.  They get over the Kettlebell, lift it up, and rock it back a couple of times between their legs and THEN swing it back far enough to load their hips and explode up. What’s wrong with this picture?  The set-up was not correct, was not focused nor was it properly executed. There must be an intention and [...]

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The Deadlift Row With Andrea Du Cane

I hope you enjoyed my last post and video on the low or pendulum swing. The second exercise I came up with during my knee re-hab was the kettlebell deadlift row. This is an incredible back and lower body exercise that again anyone can do. It follows the deadlift/hinge pattern, the key to a lower body killer workout is to keep the shins as vertical as possible and yet drop your hips down as low as possible. This exercise really targets the mid-back muscles, like the hard to strengthen Rhomboids, as well as lower trap, lats, triceps and biceps. The key [...]

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Give Your “Kettlebell Boomer” Clients the Body of Their Dreams

The Safe, Practical – And Highly Effective – Way to Give Your “Kettlebell Boomer” Clients the Golden Body of Their Dreams Andrea Du Cane, Master RKC There are an estimated 77.3 million “Baby Boomers” in the United States. Ranging from middle age to early retirement. Of this group most are still in the work force and earning good money. Some are beginning to retire with fairly secure incomes. Because of the G.I. Bill and the increased interest in higher education, a record number of this generation attended college and attained college and post-graduate degrees. Recent health studies have shown that in [...]

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