Kettlebells
<img alt="" src="http://www.homestead.com/~media/elements/shared/javascript_disabled.gif" height="40" border="0" width="373"> Secret Service Snatch Test ,aka SSST Fitness You Can Use! Where fitness means more than just looking good.
SSST
Pavel said I might be crazy... A kettlebell swing odyssey that helped me lose 100+ pounds of fat, but no strength.: A Kettlebells article from Dragon Door Publications | Kettlebell Training
Often referred to as the "handheld gym", the kettlebell delivers extreme all-round fitness—and no single other tool does it better. The Russian kettlebell can replace: barbells, dumbbells, belts for weighted pullups and dips, thick bars, lever bars, medicine balls, grip devices, and cardio equipment. Kettlebells are compact, inexpensive, virtually indestructible, and can be used anywhere.
Geoff Neupert, Senior RKC September 11, 2009 08:12 AM How many times have you been frustrated by your lack of progress in the snatch? Sure, it's a hard lift, and there's technique involved, but many times snatch progress is failed due to lack of preparation. It's no secret that GS guys hoist huge numbers in the snatch. They literally are human dynamos.
The Secret To Big Snatch Numbers: A Fitness article from Dragon Door Publications | Strength Training and Powerlifting
Ok so after the American Council on Exercise research, we know that the kettlebell swing actually IS the best fat loss movement there is. But we've been doing it wrong for years. My friend Keira Newton, RKC II and Z-Health Level 2, were talking about how all of the videos on YouTube about the swing, even the "good" ones, are demonstrating the *old* swing. So I asked her to do a video.... Lets take a look: Back in 2004 when I first got certified as an RKC Kettlebell Instructor, doing swings with hyperextension (arching the back and neck really really hard) was considered the correct way to do swings.
The Advanced Kettlebell Swing - Lose Stubborn Fat!
First off, I was sick as a dog (still am), but I totally rallied with large amounts of Sudafed, Advil, Musinex and Monster Energy Drinks. In fact, I was actually taking a decongestant and an expectorant at the same time just in case either of those would help the never ending flow of snot and coughing that I had going on. And I think I did a pretty good job, most people probably didn't know I felt half dead the whole time. Past that, it was all awesomeness.
Lose Stubborn Fat!: Kettlebell Workouts
Blogs
Kettlebell Hand Care Tools & Tips Iron Tamer Rule: "Don't be stupid!" --David "Iron Tamer" Whitley, Senior RKC
Kettlebell Hand Care Tips"
The original Kenneth Jay post on DragonDoor Re: maxVo2 training
KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving VO2max and lactate buffering capacity using the kettlebell. To improve the 10 min. SSST you need to tax the oxidative energy pathways as well as the glycolytic pathways. Basically that means that you should train to stimulate your VO2max and your lactate producing and buffering capacities.
They keep getting better and better, honestly - the ones which were at the Orlando RKC had a really nice finish on them, no need for sanding or dremel grinding - which was very good considering I had left such tools at home. I remember thinking how much I liked the one that I used for the snatch test, and how the handle was smooth and perfectly shaped to travel around the hand unimpeded. This principle followed suit with the smallest to the largest ones - the ratio maintained.
Dragon Door Kettlebells
This past year I’ve really become fascinated with kettebells. (Side Note: I also know and understand they aren’t the be-all, end-all of training. My gym still has plenty of dumbbells, barbells, and a bunch of other equipment to help you get big and strong) However, I do see the value in using them.
Mastering the Kettlebell Swing