Why Are So Many People Raving About

Kettlebell STRONG!?

Simple.

 

Kettlebell STRONG! delivers the goods.

 

It makes you strong.

 

Stronger than you are now.

 

Why is that important?

 

If you haven’t gotten the results you expected from using the kettlebell, it’s because you’re not strong enough.

 

YET.

 

Because, as my good friend, Mark Reifkind, former college gymnast, powerlifter, USAPL Women’s Team Coach, and Certified StrongFirst Master Instructor says –

 

“Strong fixes almost everything.”

 

Think about it – strength is the ability to do whatever you want to do when you want to do it.

 

And if you can’t do what you want to, then you’re not as strong as you could be and should be. And that’s most likely holding you back – either physically or emotionally or worse yet, both.

 

And I can assure you nothing feels as good as being strong.

 

It’s true: Strong fixes almost everything.

 

For example, did you know to get really lean, you need to be stronger?

 

Think about it – the leanest people on the planet are strength and power athletes – sprinters, Olympic weightlifters (not the superheavyweights), and gymnasts.

 

All incredibly lean.

 

All incredibly strong.

 

Here’s why that’s so:

 

Being stronger means you can produce more force. And producing more force means you can do more work. And doing more work requires more energy in the form of stored calories – or body fat. So the stronger you are, the more potential body fat you can burn.

 

Strong fixes everything.

 

Here’s another example: Marathon runners.

 

No, not the 250-pound donut-eating kind you see rolling across the line 5 hours after the start with Gatorade strapped to each hand.

 

I’m talking about the elite – the Kenyans.

 

Sure, they may not have the physiques that you or I want – but they’re stronger than their competitors because they’re the ones that win.

 

And how do they win?

 

They produce more force and therefore cover more distance per unit of time. That makes them the fastest, and therefore the strongest when compared to their competition.

 

What do Kenyan marathon runners have to do with getting stronger with kettlebells?

 

Simple.

 

Before you can do a lot of reps to achieve superior levels of strength and conditioning, you have to achieve minimal levels of strength and conditioning with fewer reps.

 

Before you can run 26.2 miles quickly, you have to be able to run one mile quickly. The same holds true for kettlebells: Before you can do 20 reps of the Long Cycle Clean And Jerk, you have to be able to do 10 and before that, five.

 

You have to build your strength first.

 

And the stronger you are, the easier it is to build your endurance.

 

What about just plain ol’ getting strong as an ox?

 

Simple.

 

You have to lift more weight – either one rep at a time, like a new one-rep max or you have to be able to do more work per unit of time.

 

Regardless of your goal – the best way to get there is by getting stronger.

 

And the best way to get stronger using kettlebells is to use two at a time.

 

That’s because using a pair of kettlebells is a “Force Multiplier.”

Kettlebell STRONG! Is Your

“Force Multiplier”

Force Multipliers are tools or the right combination of tools, that help you accomplish greater feats than without them.

 

A hammer is a force multiplier.

 

GPS is a force multiplier.

 

A machine gun is a force multiplier.

 

Investing in Force Multipliers gets you more done with the same amount or even less effort.

 

Kettlebell STRONG! uses not just one, but THREE Force Multipliers to help you get stronger, faster. 

Force Multiplier #1:

“Technique Stacking”
Skill Sequencing

“Technique Stacking” is a very specific educational sequence that allows you to master complex exercise techniques by layering one technique on top of another in a formulaic and structured manner.

 

You start with one simple exercise and work on several key points. Then you learn a more complicated exercise, applying the key points that you learned in the first exercise.

 

Then you take each technique that you learn and apply it to the next exercise.

 

The learning process is accelerated through repetition, cementing exercise technique at a faster-than-normal pace.

 

For example, most people would start their double kettlebell training with the Double Swing.

 

Good idea, but wrong place to start.

 

Why?

 

Because although a great conditioning exercise, the Double Swing doesn’t have nearly the transfer to the double kettlebell lifts as another specific exercise – one which sets the foundation for the double kettlebell lifts and is found inside Kettlebell STRONG!.

 

(Most people would never believe, let alone think about using this exercise as their foundation for double kettlebell lifting. But when you see why, the explanation will make perfect sense to you. Not only that, you’ll start making fresh new gains in strength, power, and conditioning when you rework this exercise into your program.)

 

Of course, this presumes you know what the proper techniques are for maximum force production.

 

Unfortunately, many, if not most kettlebell trainees do not.

 

Yes, even Certified Instructors, some of whom I train, and are all amazed when I show them –

Force Multiplier #2:
“Neuro Hacking”
Advanced Skill Training

I was fortunate enough to have an athletic background in running, wrestling, and Olympic Weightlifting, as well as being an Strength & Conditioning Coach for 26 different teams at Rutgers University.

 

However, as great as that foundation was, my private, one-on-one personal training clients along with my pretty severe orthopedic injuries were much better teachers.

 

I was blessed to train some of my clients for 12 years.

 

The benefit was that unlike most coaches and trainers, I could see what worked in the Long Run NOT just the Short Run.

 

And many of these techniques, I “discovered” trying to personally rehab from over 20 years of bilateral chronic knee pain, multiple labrum tears in both hips, and a lower back injury. The hips took over 5 years alone and were actually caused by the lower back injury.

 

For lack of a better explanation, they allowed me to “hack” my Central Nervous System – decreasing and eliminating the pain, increasing joint mobility, muscle flexibility, and making me stronger overall – in many cases almost instantly.

 

Of course, I tried these “Neuro Hacks” on my clients and they immediately got stronger and more athletic again too.

 

I then started sharing these at my all-day Kettlebell Muscle and Kettlebell STRONG! workshops across the United States, Italy and the Czech Republic, even Australia and Singapore.

 

(One gentleman even flew all the way from France to California to attend one of my workshops!)

 

Everybody loved how much stronger they got and how much lighter their kettlebells felt.

 

Many people would set PRs in lifts like the Front Squat, the Press, and the Snatch (all doubles of course)….

 

Not to mention amaze themselves by loosening up near-frozen T-spines and shoulder so they could perform the Jerk…

 

Some of my fondest memories…

 

You’ll find all these little-known “Neuro Hacks” inside Kettlebell STRONG!…

 

Here’s What’s Included:

• Discover the Catch-22 of double kettlebell lifting – miss this and you’re doomed to mediocrity right from the start
• Learn the unique benefits that a pair of kettlebells have over a barbell and why in most cases the kettlebells are better for capturing “usable” strength – strength that you can use in your daily life…
• Three reasons you cannot use the same strategies for double kettlebell lifting that you’d use for single kettlebell lifting and which strategy you absolutely MUST use for unstoppable success…
• Where to start your double kettlebell training (HINT: Just in case you missed it the first time, it’s NOT the Double Swing)…
• 3 major reasons you absolutely must work out with double kettlebells if you’re even remotely serious about seeing extreme results in strength, power, or conditioning
• Finally Revealed: The time-tested learning sequence which stacks one kettlebell exercise on top of the other and makes the most intimidating double kettlebell exercises – the Double Snatch and the Jerk – shockingly easy
• Why dealing with discomfort is the key to making gains with double kettlebells and which exercise teaches you how to be “comfortably uncomfortable”
• How to “Zip Up!” – 5 simple cues to develop more stability, strength, and power
• The single best exercise to help you overcome discomfort, fatigue, and fear associated with heavy kettlebells
• Four common mistakes in learning how to overcome discomfort in the Rack Position
• Why using adopting specialized Kettlebell Sport training techniques is not only a bad idea but why it will mess you up even more than you are now
• How to breathe for optimum performance (and blood pressure/heart health) using double kettlebells
• Discover why the Double Front Squat is one of the best and most often neglected double kettlebell exercises
• The “gold nugget” cue that distracts your subconscious mind and tricks your brain’s “squat program” and gives you near perfect squats right from the start
• Where to look when squatting for better alignment, greater stability, and more power
• Protect your knees, hips, and lower back while squatting using the proper foot positions and knee alignment
• Use this simple, but rarely coached cue to keep the heavy kettlebells from falling out of the rack while the bottom position of the squat
• Learn this easy self-assessment to know if you need corrective work before squatting
• How to stay upright and prevent your knees locking out before your hips (simple cue)
• Four most common mistakes on the double kettlebell front squat and how to fix them
• The common mistake that bigger guys make when squatting with a pair of kettlebells and why it’s damaging for the shoulder joint and the lower back
• Why the Double Clean is a better all-around exercise than the Double Swing
• What’s the optimal foot position on the Double Clean and how does it allow you to perform more work with less effort?
• Learn this simple cue for taming the arc on the Clean
• How to keep from “over-cleaning” the kettlebells causing them to come crashing into your shoulders on the catch and forcing you to lose your balance and fall backwards
• “T________ + E_________” is the secret to moving heavier weights overhead
• Discover the four most common mistakes in the Clean and how to fix them
• Learn the two major foot positions for the double kettlebell ballistics, why they matter, and how one produces more power than the other (university tested)
• How the two different foot positions affect the loading on your hips and pelvis – the pros and cons of both and why one can lead to back and hip injuries over the other
• What sprinters can teach kettlebell lifters about weight displacement in your feet while in order to lift the heaviest of bells (this is SO counterintuitive)
• Discover the overlooked muscle in your foot that increases your strength and power output (HINT: It stabilizes your ankle joint and helps you use your calf to straighten your knee.)
• How to use your fascia to turn your hips into fully coiled springs for unbelievably explosive Cleans, Swings, and Snatches
• How to load your hips even more and create a more powerful hip snap to lift the same weights for more reps or lift heavier bells
• The hidden restriction that forces people to turn their toes out on the ballistics and how to fix it
• Like a kid in a candy store – the “one-stop-shop” cure-all “magic” assistance exercise to teach perfect positioning for the kettlebell ballistics
• The singular double kettlebell exercise that packs on more muscle than anything else
• Use this simple cue to facilitate the powerful extensor reflex for a stronger Press
• How to keep your lats fully engaged (and your shoulders protected) through the entire Press
• A simple cue to not only engage your lats even more, but to recruit your pecs on the Press for a stronger Press and more muscularity
• How to avoid the three most common pressing mistakes and protect your spine from serious damage – and which exercises you should do to overcome these mistakes
• Explode your grip strength and your hip power with this Double Snatch “prep” exercise
• The #1 mistake on the Double Swing and how to fix it
• Learn when bending the elbows on the Swing is appropriate and when it’s not
• Discover the two transition exercises that make your Double Snatch feel virtually effortless
• Learn the simple cue to keep the kettlebells close to your body and tame the arc for the Double Snatch
• Wanna pack on some muscle? This exercise packs some serious muscle on the upper back and shoulders when done for high volume
• How to get your kettlebells to literally float – and pause motionless in the air like Wile E. Coyote just before he falls off the cliff – which is necessary to create enough space for the Double Snatch
• How to develop power and build muscle simultaneously with the Double Push Press
• The 2D Method for near-perfect Push Presses right out of the gate
• Here’s a dead simple, foolproof “back up” cue for the Push Press that works almost every time for everybody, regardless of their athletic ability or coordination level
• Learn the two different methods for lowering the Push Press and when to use each (goal dependent)
• How and when to use your breath to keep from hurting your lower back on the Push Press
• Heels up or heels down on the Push Press? Here’s how to know for sure…
• Discover why the Double Snatch is one, if not the best exercise for developing total body power.
• Two cues to think about to perform the Double Snatch to ensure you never miss a lift (Hint: It’s NOT to actually snatch)
• Why lowering the bells into the rack after a Snatch is the best way to load up for another Snatch and protect your back
• Discover the 3D Method for near-perfect Jerks
• The key to using the Jerk to acquire the “work capacity of an android”
• The key arm positions for perfect Jerks (Ignore these and risk hurting not only your shoulders, but also you lower back)
• Unlock these four areas of your body to virtually guarantee your success with the Jerk
• Use these two simple breathing exercises to help restore shoulder mobility
• Perform this child-like exercise to increase your hip mobility to prevent trashing your shoulders catching your Jerks
• Add these two unique thoracic mobility drills that unlock your rusty t-spine from the bottom up and from the top down
• Here are two specialized shoulder mobility drills to help unlock your sickly shoulders from your ribcage
• Three simple technique drills that help you overcome the fear of creating space for getting under the kettlebells in the Jerk and deliver confident Jerks every time
• How to build specialized circuits to not only learn the Jerk technique but make it feel seamless
• The key to making effortless gains on the Long Cycle Clean & Jerk
• The single best program template for training with the double kettlebell lifts, especially when first starting out
• A devastatingly effective training program for “wearing out” a pair of heavy kettlebells – making them feel like toys
• The “only” double kettlebell exercise you should do if you “had to” for maximum gains in strength, size, and conditioning in minimum time
• Discover the never-before-revealed “One” program to achieve extreme levels of conditioning and sick levels of strength as a by-product
• Learn controversial techniques on head, neck, and eye positioning that will give you instantaneous performance gains
• Why “neutral” head position while performing heavy ballistics is a bad idea
• Why your reflexes matter more than you think when lifting heavy loads
• Discover the position your body is hardwired to naturally default to under heavy loads and why “neutral” spine makes you weaker in the long run
• Why cues like “axial extension,” “neutral spine,” and “neck packing” are merely addressing the symptoms and not addressing the root causes
• And much more…

 

And yes, you’re right –

 

That is A LOT of information!

 

But that’s not all that’s included inside Kettlebell STRONG!.

 

You’ll also get –

Force Multiplier #3:

Cutting Edge Program Design –
Skill Application

While knowing and applying “Technique Stacking” and the “Neuro Hacking” are great, I’m sure you’ll agree that actually putting them into routine practice – into some kind of logical format – a plan, is where the “Rubber Meets The Road.”

 

That’s why “Force Multiplier #3” is the two different training programs included inside Kettlebell STRONG!.

 

The first, is a strength program based on one “compound” exercise that strengthens your entire body from head to toe…

 

Packs on muscle in all the right places – shoulders, upper back, upper arms, forearms, and hips…

 

Shockingly, peels off body fat – especially in the stomach and waist, where the dangerous-to-your-health stuff accumulates…

 

And even boosts conditioning levels to record highs for many who dare tangle with this Brute, especially the first time…

 

We’re talking about the Double Clean + Press.

 

It’s appropriately called, the “Strong!” program.

 

Here’s what’s inside:

 

There are three different training cycles within the “Strong!” program.

 

The first is an 8 to 12-week block that builds your strength, based upon your 4 repetition maximum (RM). It does so with low rep, high set, low fatigue work.

 

Rest between sets is “… as necessary…” with the goal being “… to make each and every rep.”

 

The second cycle trains work capacity and/or hypertrophy. 

 

There are two variations: the “Short Course” and the “Slow and Steady.”

 

If you follow the “Short Course,” you will double your starting volume in 4 to 6 weeks.

 

The second, “The Slow and Steady,” is more merciful, and is spread out over  16 to 24 weeks.

 

Both are designed to make your old 4RM starting weight feel like a my daughter’s “Barbie” doll.

 

(Ok, maybe not that light… but you get my point…)

 

However, because its goal is to build muscle mass and/or build your ability to do and recover from work, there’s a stricter rest between sets—1 to 2 minutes. The concept is “to get a pump with a heavy weight.”

 

When you stick with the “Slow and Steady,” you are rewarded with the “Holy Grail” of strength training: 

 

More muscle mass… Increased strength levels… And (usually) lower body fat levels, (although this will be strongly influenced by dietary choices). This is achieved in around ninety minutes per week, regardless of age or training experience.

 

The “Short Course” is more extreme, brutal, demanding, and definitely only for you if you have superior recovery abilities and a less demanding schedule than your average person.

 

(I do NOT recommend this for parents of small children, or any children really because you should be able to get A LOT of sleep.) The majority of folks opt for the “Slow and Steady” for this reason.

 

The third and final phase is a 5 to 8-week program that capitalizes on all the work you’ve done to date, and is focused on fat loss. It’s a density-based program, which means you will do the same amount of work in less time,  which actually means more total work.

 

The second program is a conditioning program.

 

It’s called –

 

The “One” Program
If there was ever “one” program that “did it all,” this very well could be it, hence the name.

 

The “One” program shows you how to take just one exercise – the Double Swing, and eat its lunch. (The best part? You’re only looking at 30 minutes of workout time per week.)

 

It’s a conditioning program meant to be performed using the Double Swing. This is because the Double Swing is very low-skill compared to the Double Clean and Press, and has a much shorter stroke, so less can go wrong.

 

Both of these attributes – low skill and short stroke – mean there is less focus required. Perfect for a conditioning exercise.

 

I first described this program to a group of RKC (Russian Kettlebell Challenge) Instructor Certification Candidates in Arlington, Virginia, back in 2012, during a lecture I was giving on Program Design, when I was a Master Instructor with the organization.

 

Then I asked them the following questions:

 

“How conditioned do you think you would be if you could perform this workout with a pair of Beasts?” (48kg kettlebells)

 

“And how strong do you think you would be if you could do that workout with a pair of Beasts?”

As I looked around the room, most of the candidates got it. They were nodding their heads and many of them were shouting, “Very!” as the thought sunk in.

 

This same thought will really sink in for you after you’ve done a couple weeks of the program.

 

Unfortunately…