The notion that you need to master your bodyweight and moving with your bodyweight
before you use any type of equipment, has been popularized for quite awhile.

In 2012 this notion is complete bullshit

Now if it were 1983 and the only path we had to take our clients on the scale of functional progressive overload was either the barbell or dumbbell, this MIGHT make sense.

Of course maybe these "bodyweight 1st guru's" are still living in 1983, from the looks of some of their workouts, I would say so.

In 2012 if load is the only way you know and are willing to manipulate within the progressive overLOAD model then you are no better than crossfit, because that is the exact methodology by which they scale their often criticized workouts.

Personally I have NO intent to make the most progressive thing about my and my clients programs to be the change in LOAD, they deserve better than that especially since there is a BETTER option.

The vast majority of potential clients and/or athletes are:

✓ So over-weight or Obese that they can't move

✓ So de-conditioned that bodyweight only is too aggressive

✓ Lack spatial/body awareness that bodyweight only is to complex

We need to teach them to MOVE better and that is exactly what these new functional tools allow us to do.

The root reason these 'new' functional tools like kettlebells, TRX/Suspension training and Ultimate Sandbags have become popular is because they make 'movement' BETTER & more EFFECTIVE.

That's why I started using kettlebells and subsequently the TRX and Ultimate Sandbag they make movement better for your clients.

In the old functional fitness model we spent too much time trying to 'fix' people instead of programming them into movements that help them fix themselves

✓ Want to teach someone to access their posterior chain start them on a program implementing the Kettlebell Deadlift

✓ Want to de-loaded an obese client or teach a client about leverage, load, and spatial awareness effectively the TRX Suspension Trainer is the right tool

✓ Want to quickly teach clients dynamic body movement or even olympic lift variations, in a safe and effective manner use the Ultimate Sandbag

If we were to listen to this 1983 doctrine from the 'bodyweight 1st guru' they would lead us to believe that; a tool is just a tool.

This would be another UNtruth in the 'bodyweight 1st' paradigm

These are unique tools that provide MASSIVE VALUE

With one of the hot trends being to 'move better'; wouldn't it be at minimum HUGE oversight to NOT whole-heartedly implement these tools and let them help us be better coaches and subsequently get our clients quicker results

If you choose to deny the value of these tools you are either:

1. A jerk

or
2. It's been a VERY long time since you tried to teach someone who is obese or really beat-up to squat.

The 'bodyweight 1st guru' appeals to your sensibility as a "not an equipment guy" and how they are looking out for you because they are saving you from spending cash on crazy equipment.

Of course out the other side of their mouth they are telling you about this 'great' bodyweight program or programming workshop where they teach all the 'secrets' to bodyweight training

Out the third side of their mouth (you didn't know guru's had three sides to their mouth did you) and the real irony and dirty secret is these gurus all get and take the free equipment from the equipment manufactures.

Then they minimize it value by 'throwing' it into their workouts, in the form of a little upper back work or as a set or two of metabolically meaningless finishers.

Talk about playing both sides against the middle; I personally find it a little offensive to do this but maybe that is the guru norm we have now come to in the fitness industry.

These tools ARE your gym, build your PROGRAM(s) around them, they are that diverse, they are that valuable, and they are capable of getting you EVERY result you want.

So save yourself some time by , canceling that 3 times a week trip to the gym,

Invest that cash in 1 or even better all 3 of these pieces of equipment

Get your body moving better, feeling better, working towards the results that you can get from the elite home gym in the new functional fitness model.

Or you can continue spending money listening to guru's.

Troy M Anderson

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The kettlebell is very polarizing, to the point that many fitness enthusiast and coaches/trainers get paralyzed into thinking that there is single way/method to using what is one of the most valuable and accessible fitness tools available.

A key part of the kettlebell 'movement' is the: kettlebell swing.

The swing is a key part of this formula because of it's accessibility to so many people to the point that it unfortunately becomes the sole application of the kettlebell for many.

As with many things it's strongest asset can also be it's weakest and that is no more true than in the case of the kettlebell swing; we need look no further than Bob Harper, the 'american' Kettlebell swing, and the highly repetitive gazillion swings in 30 days challenges to see that shit can get 'off course' really fast.

Beyond that where do you go once you have achieved 10,000 swings in 30 days, well the only logical progression to this type of repetitive exercise is to add MORE load.

Is It Really Just About Getting Tired?

If we are allowed to follow this simple 'more is better' logic, simply adding a single heavier kettlebell is good; but when one is good, two is always better so why not make it a 'double' kettlebell swing that is .

There in lies the 'bottleneck' that I think we can all agree on; when you place you feet that much wider to accommodate two kettlebells there are two significant negative changes that occur:

1. When you move your feet to a wider foot position it significant lessens you ability to 'turn on' the posterior chain or produce actual hip hinge

2. Next we meet the holy grail of risk exposure in the weight room, by combining leverage, speed, load and timing.

Whether you are like me and use the kettlebell as part of your daily program or you are an enthusiast who got caught up in the load-centric dogma you are likely well aware that you don't have to 'get off' by much to create a little torque usually in low back.

Today I think I have some interesting info for you on two fronts:

1. Away for you to do double kettlebell swings and not lever your back and get more caloric burn from it.

2. Save yourself the the hassle and money of not having to purchase larger kettlebells because you'll be getting more value out of your smaller kettlebells.

The fix is really quite simple it is what I like to call it the staggered position.

What it does is turns your double kettlebell work into a more pure hip hinge movement while simultaneous minimizing any potential levering.  The added bonus is that staggered stance creates a near single leg movement.

Here are the results from a little 100 rep comparison test I did.

2-Hand Swings with 32kg Kettlebell

Total Time: 4:35

36 reps = 158 BPM
59 reps = 160 BPM
77 reps = 162 BPM
97 reps = 163 BPM
3 reps = 151BPM

Double Kettlebell Staggered Swing 12kg

Total Time: 5:15

20 reps R Leg = 150 BPM
20 reps L Leg = 160 BPM
20 reps R Leg = 161 BPM
20 reps L Leg = 165 BPM
10/10 R/L Leg = 167 BPM

Unfortunately I didn't grab caloric burn number although we can predict as a result of a higher heart rate; there would definitely be a higher caloric burn rate both during and maybe more importantly post exercise.

While 4 beats per minute and a 2.5% higher Max Heart Rate might not be much if you really caught up in the numbers of course there are always a couple ways look at everything

I believe there are at least a solid handful of positive benefits we should consider.

1) We get more use out of our lighter kettlebells; most people usually start with 1 kettlebell; so a logical, simple, and cost effective step is to simply add another kettlebell of the same size. This opens up the playbook to many double kettlebell movements that are load appropriate by simply implementing the the staggered stance.

2) Since we are getting a higher heart rate, subsequently a larger caloric burn and using roughly the same time frame the staggered double kettlebell wins out of over heavier.

Plus, over the course of time and consistency this will likely have a significant impact on body composition.

3) Last but not least by implementing the staggered swing we greatly improve movement integrity.

Without adding or purchasing a larger kettlebell or even worse purchasing two larger kettlebells. When it comes to a kettelbell's most valuable attribute(producing a pure hip hinge movement) a 1 more approach will win out against bigger or more and bigger.

So to wrap it up it might not be a cool on the internet to say or take pictures of swinging two 12kg kettlebells.

I can assure you that if you put those two 12kg kettlebells in action in the staggered stance position you will get a much more effective result both in terms 'turning on' you posterior chain, more caloric burn, and oh by the way your wallet will love you too.

Troy M Anderson

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Are You Ready to Burn 

What is Metabolic OverDrive

I hope that you got little bit of an idea of what the Metabolic OverDrive DVD is about by watching the DVD trailer; but I would guess you might still have a few questions, so I will do my best to answer those below. 

Let's start with what Metabolic OverDrive is NOT

• It is not redundant kettlebell swing only program
• It is not a program that uses complicated or technical drills 

What IS Metabolic OverDrive 

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The Metabolic OverDrive Workouts are:

• Time Effective
• Non-Boring
• Get You and Your Kettlebell 'Moving' Workouts so let me introduce you to them... 

• Micro-Burst #1 (MiB #1) -- 16 minute
• Lucy's Revenge (L-Rev) -- Max Time 30 minutes
• Lunch Lady Elite 300 (LLE300)   -- Max Time 30 minutes
• Kettlebell Extreme Conditioning 1.0 (KBXC 1.0) -- 22 minutes

What You Can Expect to Experience:

  You can expect a 'heavy dose' of Afterburn 

• The "afterburn" effect
• 3-D muscle activation
• Full body "sweat attack"
• Shortness of breath….it's ok this is normal

What exactly does a Metabolic OverDrive workout look like, let me give you a quick personal snapshot.  

 Here are the stats from one of my MicroBurst Workouts:

• Workout Duration -- 17:00
• Calorie Burn During Workout -- 247
• Max HR - 175 Beats Per Min
• AfterBurn Period  -- 16:00 (RESTING)
• Afterburn Caloric Burn -- 161

I would love to put a copy of this DVD in your hands and let you use it for yourself and discover what Metabolic OverDrive feels like! 

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Let me start this off by saying this is what I know and have experienced.

This is no BS after I finished my workout last, I just let my Polar FT7 heart rate monitor run for 29 min, and it showed a burn 250 + more calories just recovering 

Funny thing about this is, that many of the really popular forms of exercise only burn that much while your are actuating DOING them.

Why do these types of numbers matter?

Why even bother with the testing, data and metrics, etc…

Simple those numbers are important to many of you.

Personally I already unequvically believe that kettlebells and ultimate sandbags are the best strength and conditioning, tools we have available today, bar none.

Some of you question whether these tools can get you stronger

Some of you question whether they are able to produce functional lean body mass

Some of you question whether they are able to improve athletic performance

Some of you even question if they are the best tool for fat loss and metabolic conditioning.

So I am happy to give you numbers, and let you take an objective or even subjective look at them.

Then let you see if this type of time effective training is really valuable to your lifestyle.

Are these numbers really science, NO

Are these numbers from as accurate of a source as is reasonably possible, YES

Along with that Josh and I have done our best to give consistency with these numbers, YES

The workout numbers I am about share with are not some soul-crushing crossfit workout, nor is some re-packaged product using out-dated programming and out-dated fitness tools with new 'terminology' that some fitness guru that has 'invented', and is definitely is NOT some boring ass standard kettlebell and sandbag program of kettlebell swings and sandbag shouldering

These are real legit kettlebell and ultimate sandbag PROGRAMS, as a matter of fact and of course I am extremely biased.  However, I think these are the best kettlebell and ultimate sandbag programs, I've written so far.

I am not here to tell you they are as simple as a double seaweed body wrap; because they are not.

They are tough, real tough.

They have to be to be able to produce the numbers that they do.

So here are the numbers from our most recent test

Troy

• Starting HR: 74 BPM
• Phase 1 HR High: 177BPM
• Phase 2/Finish High: 177BPM
• 39 minutes of Total Time
• 600 calories burned

15.38 calories per minute

Josh

• HR High: 182 BPM
• 30 minutes of Total Tim
• 660 calories burned

22 calories per minute

These number were produce from the Mayhem workout in our newest DVD called, Dual Threat Synergy. Personally but I think that this is the toughest of the 8 workouts.

We are currently working on testing other workouts.

The other day Josh also tested the Chaos workout the other day and burned 520 calories in a little less than 30 minutes.   So the numbers are point pretty consistently to the 500-600 range in a 30 minute time frame.

Let me reiterate these or NOT boring or 'beasting' types of workouts.  

They are just good, high quality kettlebell and ultimate sandbag programs, that really get the job done.

Here's the cool thing you don't have to take my word for it, you can test it out for free

Click Here and Leave a Comment with your Fitness Goal for Jan 2012 and I am going to send 1 person a FREE of copy of Dual Threat Synergy. Deadline for leaving a comment is Thursday Jan 5th.

So while numbers don't matter to me but I need to give you a chance to see them and make your own decision

Love, it hate, or be a skeptic.

These workouts produce unprecedented results, and I am super excited to bring you even more of these top quality workouts and workout data in the future.

Troy M Anderson

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When I was younger I used to be a cranky old hard-head

I used to have really hard-line thoughts on somethings that really don't matter all that much.

One of those items was the dreaded 'whack-wrist' and/or even the pressure on the forearm that even occurs from holding the kettlebell(s) in the rack.

I used to be adamant that you should never put any kind of 'protection' on your forearm; and personally I still don't.

That said I came to the realization a while back that, my 'hard-line' thought on that was just stupid. So after one of my long time clients 'whined' a little bit about the 'pressure' I went and bought her a pair of these.

My philosophy of kettlebells is founded on the basis of 'accessiblity' and if I stand true to that philosophy then by being a hard-liner about 'protection' I could potentially be steering people away from all the wonderful benefits of kettlebell trainning.

I want to see more people using the kettlebell in an intelligent manner not LESS

Because I BELIEVE that when implemented under the guidance of a competent coach kettlebells are one of the best tools we as an industry have available to help people make a positive impact on their fitness, health and lives.

So the moral of the story is:

Changing your 'hard-line' stance doesn't make you weak or a crappy coach, and should not open you for ridicule especially if you have the BEST interest of YOUR client in mind

On a lighter note I took the pict below as a kind of 'tongue in cheek' comment to a 'traditional' pict that a lot of kettlebell people shoot with their kettlebells, I just don't see the correlation between the pict and the training that most of us do with the kettlebell.

To be honest I don't get the "I'm a badass holding kettlebells that are heavier than I usually train with pict either"

So I guess I haven't gone all soft & estrogenized after all, and I still have some grumpy old hard-line jerk left in me.

Watch Out

Troy M Anderson

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With so much confusion and in some instances pure junk floating around out there in the fitness world it is really refreshing to be able to tell you about a product that is produce by genuine in-the-trenches coaches, who are good people, and with content that you'll immediately want to apply.

I hope you are interested in the kind of content that will truly make a difference in your training TODAY.

If you are skeptical or think that you maybe 'too advanced' for bodyweight training, you would be WRONG!

The content that Tim and Mike give you, will make you better especially with you kettlebell training workouts; because the end result of  Becoming BulletProof is that you become better at MOVEMENT.

More Information About Tim & Mike's Book Becoming BulletProof Click Here

At at great value of $9.99 and chalk of full of immediately implementable training information, that will be valuable for any fitness level

You would have to be a little crazy not to own this book.

Plus, it has a really cool and simple fat loss nutrition outline, that would be a great combination to your body weight and kettlebell workouts, especially if you are looking burn some body fat.

Watch the Video for more details

Move Better and Burn Fat with Kettlebell Fat Loss Workouts

Troy M Anderson
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The video below using the War Machine and kettlebell in a counter-balance set-up is great way to progress this initial stage of the get-up. Without diminishing the value of the movement.

Enjoy

Kettlebell Training & the CrossCore 180

Troy M Anderson
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This complexity adds greatly to it's value as a training movement, but the complexity also greatly lengthens the learning curve for the vast majority of the kettlebell users.

Thus it often important to breakdown the components and subsequently develop 'teaching movements' to help develop the 'whole' kettlebell get-up

The video below highlights a movement using the CrossCore 180/War Machine that help shorten these learning curves and allow the individual an opportunity to develop the movement necessary without having to be exposed to load of the kettlebell pre-maturely and without resorting to ridiculous and irrelevant of trying to get better at the turkish get-up by holding your shoe in your hand.

Kettlebells & the War Machine

Enjoy

Troy M Anderson
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Welcome to the  Alpha Kettlebell Fat Loss Accredited Coach Course (AK-FL)

The AK-FL was founded out of experience and needed after having travel around nearly every region of the country during 2010 I have come realize two things about kettlebell training:

1) There is a definite need for a base system to help fitness professional systematically implement and program this tool to help accelerate clients goals

2) Many fitness & strength coach professionals are still unsure of the place for kettlebell training in their programming, or have been turned off by gadgetry of goof kettlebell exercises or of the rigid and boring dogma associated with some kettlebell organizations.

Why I Created the Alpha Kettlebell Fat Loss Accredited Coach Course (AK-FL)

There are too many fitness professional using kettlebells poorly, unsafe, and without a clue.  I want to provide those fitness professionals with a cost effective, non-dogmatic, non-boring solution based system to implement kettlebells into their clients and athletes programs daily.

To establish a base level kettlebell training certification, focusing on  the true value an beauty of the kettlebells as a highly accessible tool for creating fat loss and optimal performance results.

Kettlebell Fat Loss Coach  1 Day course (8 hours) includes:

• Base Mastery and Progression/Regression Strategies for Implementation 14 Base Alpha Kettlebell movements

• Base Level Anatomy and Physiology as it applies to the principles of kettlebell training

• Using the Alpha Kettlebell A-DIS3C protocol to guide your kettlebell programs

• The 4 base levels of programming including the Alpha Kettlebell Quad-Pod format

• How to program kettlebells to be an excellent fat loss training tool for any client demographic

• Why kettlebells are the most cost effective tool for the group/bootcamp classes or studio owners

• When & How to use kettlebells for mobility, strength or fat loss conditioning or all at once

• There will be a hands-on programming using case study scenarios or live clients

• This is going to be an 80% hands on course

While this course is labeled  specifically for fat loss, the systems, protocols and principles can easily be manipulated to encompass the needs beyond kettlebell training to achieve a fat loss result.

Just as upcoming the Alpha Kettlebell Sport Performance Accredited Coach Course (AK-SP) will involve systems, protocols and principles can easily be manipulate encompass fat loss training.

Goal: To deliver a top quality kettlebell training system that helps fitness professional and coaches, provide their clients access to all of the highly valuable, time effective fat loss programming that becomes available when kettlebells are implemented

When: 17th Sept 2011 -- 8AM to 4PM

Location: Click Here for Map Link

What You Get :

1. You will be class #1 of the AK-FL Accredited Coach Course

2. You get the AK-FL workbook/manual (by the time the day is done this thing will be filled with notes)

3. You get a copy of DVD of the entire course (once we get it edited)

4. We will be applying for NASM CEU and we'll provide those once that process is complete

Price: As token of appreciation we offering AK-FL #1 for $65 (payable prior to Sept 3rd via paypal) and a simple video testimonial of all the great information that you learned during the course at the end of the day. (Regular Rate for the Course will $197)

Win Free Stuff When You are a Member of the Alpha Kettlebell Fan Page

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Checkout America's #1 Kettlebell Workout Program

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I have alway said that one of the worst things exercise can be is boring. Now on the flip side of that there is no need to novel simply for the sake of being novel.

So today I want to spice it up a little and knock some boredom off an old upper body classic strength movement the push-up, and show some simple twists that you can adding kettlebells to the  pushup.

Today I have 5 push-up variations that I think you'll really enjoy and get a lot of benefit from in the areas of strength and stability

Single Kettlebell Push-up Exercises:

• Flat Kettlebell Outside Arm Plank-up to Push-up
• Flat Kettlebell Inside Arm Plank-up to Push-up
• Vertical Kettlebell Outside Arm Plank-up to Push-up
• Vertical Kettlebell Inside Plank-up to Push-up
• Kettlebell Arm Lever Single Arm Push-up Progression

Personally, I have really been enjoying practicing the Kettlebell Arm Lever Single Arm Push-up Progression this is a very cool and challenging full body exercise that is much improved by the implementation of kettlebells

I hope you enjoyed the seeing how easy it can be to integrate kettlebells into a classic upper body pressing movement like the push-up and evolve it into dynamic and much more valuable exercise.

If you enjoyed this post and would like to see more similar posts using variations on classic movements using the kettlebell please leave a comment.

Enjoy

Troy M Anderson

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