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OMAHA ELITE KETTLEBELL (31)

Nebraska blogs (US-NE), 12/15/2011
12:09
Get in Shape without Pain, Muscle Confusion or Muscular Failure
» OMAHA ELITE KETTLEBELL
Training to muscular failure and training with the express goal of making yourself sore for days to come is what most people associate with getting in shape. To make things worse people have gotten the idea that confusing your muscles with random exercise selection will get you strong. I’m here to tell you that is not only possible to get in world class shape without feeling like you’ve been defeated by your workout but people are doing just that every day and they are doing it with Omaha Elite Kettlebell.

Intelligent Training?

Most people simply don’t understand what it takes to get in shape so they assume that what they see on the Biggest Loser, a late night infomercial or a Rocky movie is what it takes. It’s easy to create a random workout that makes someone sore, induces muscular failure or makes them puke so that’s what most uneducated and unskilled trainers will do to their clients. This approach is nothing more than ignorance masquerading as toughness and sadly most people will gladly pay good money for just such an experience.
Here’s an example of how simple it is to create a “Killer Workout of the Day” that trains you to failure, makes you puke and leaves you sore for days:
30 pushups, 20 squats, 10 Box jumps, 5 wind sprints repeat for maximum reps that you can achieve in 30-minutes. Go!

Let’s throw in some muscle confusion down the road and replace your workout with

30 TRX suspended pushups, 10 (pistols) single leg squats per leg, 10 jump rope double unders and 5 backwards wind sprints.
This workout literally took me longer to type than it did to conceive. I know some people will think this is a great workout, and it very well could be for just the right individual under the just the right circumstance, but for the vast majority of people out there 99.99999% of them it would either be too hard, too easy or too unsafe.

A bad exercise selection.

The truth is, there is no such thing as a one-size fits all exercise program that is appropriate for everyone. Using the example above most people don’t have the core strength for effective pushups or simply do them with such bad form that they are injuring themselves for reps. Most people don’t know how to squat correctly without hurting their knees and back. Most people have no business attempting high rep box jumps. For most people with tight hips, bad shoes and poor form, running causes more damage than it does good.

Most people get good at something (read get strong at something) by doing something repeatedly and getting better at the skill of doing it. Muscle confusion may be good for something but what it’s not good at is building strength as a skill. If you want to be an Olympic discuss thrower you better make tens of thousands of high quality discuss throws, not confuse your muscles by throwing a discuss one day, a manhole cover the next day and a cat the day after that.

Hot Sauce:
An approved source of pain.

While training to the pain or failure is as easy as selecting a random Workout of the Day and doing a lot of it, training to succeed takes a lot more thought and planning. Training for success mean learning proper technique to keep you safe and give you the best possible leverage. It means repeating the technique enough that you get highly skilled at it. It means selecting the right exercise progression or regression that is challenging but doable. It means using the appropriate load or intensity to stimulate adaptation. It means finding the right amount of volume and knowing how much to increase it from one week to the next. It means using an appropriate work to rest ratio. It means knowing when to stop. Finally, it means knowing when your program will cease being effective and when to switch to something else entirely.

Practice Quality over Quantity

When it comes to fitness, why would you want to confuse your mind and body or teach it that you will always fail on your last set and rep or worse: get injured? At Omaha Elite Kettlebell we do just the opposite. At Omaha Elite Kettlebell you’ll learn that strength and endurance are skills that require diligent practice. We adapt each movement to the individual. We teach you the skill and then create the opportunity for you to practice and succeed. Our goal is to teach your mind and body that regardless of the task put before it, success is within your grasp.

Sounds to good to be true? Don’t take my word for it read what our clients have to say
- “Best workout in nearly 15 years…with safe, easy-to-understand instruction...and it was honestly fun.” - Janine Theiler / Bennet,NE
- “After five weeks of pre-season kettlebell training 3-days a week, Liam has gained 12lbs of muscle. Not only has he gained size but it’s real functional strength! While Liam’s previous personal best in the shot put was 43ft with the 8lbs, Scott has helped him beat last year's personal best… using the 12lb shot put.” - Geri Hennessy / Plattsmouth, NE United States
- “Best workouts I've ever had including personal training for NCAA Division IAA football!”
  - Rev. A. David Paul / Omaha, NE
Read more reviews at
[www.dragondoor.com]

RECOMMENDED READING
For an example training program that builds strength without muscle confusion or muscle failure I recommend "Power to the People"

SPECIAL OFFER: FREE LESSONGet a Free Introductory Lesson at Omaha Elite Kettlebell with Omaha’s first R.K.C. certified Kettlebell, a level II RKC and CK-FMS Functional Movement Specialist when you buy any Dragon Door Military Grade Kettlebell from the following link: Buy Kettlebells
To redeem your free lesson simply provide proof of purchase and complete the following form. Redeem Free Lesson

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Nebraska blogs (US-NE), 12/14/2011
16:01
Make the fat sizzle with Crazy Eights
» OMAHA ELITE KETTLEBELL
Want to make fat literally sizzle off your frame? Try this workout inspired by Sr. RKC Dan John's Litvinov Sprint workout.

Take 3 kettlebells: Two Heavy Bells for front Squats and One light bell for overspeed snatches
1. 8 HEAVY Front Squats. ( I define heavy as anything that requires extreme focus to get through your sticking point.)
2. 8 Snatches left, 8 right, 8 left, 8 right (light = something that allows you to easily perform16 reps with one arm without setting the weight down)
3. 8 sets (Repeat at least 3 times and up to 8 times)
The idea here was to simulate the Litvinov Sprint workout, while removing sprints and replacing them with overspeed snatches. The desired effect is a combination of exericses that requires different breathing patterns and different speeds and really gets the juices flowing.

Give it a shot. Start off "easy" with 3 to 4 sets.

Oh yeah... that loud thumping you'll hear is your heart trying to jackhammer it's way out of your chest.

Enjoy.

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Nebraska blogs (US-NE), 12/05/2011

11:29

GET IN BETTER SHAPE SAFER AND FASTER BY SPENDING LESS TIME WORKING OUT

» OMAHA ELITE KETTLEBELL

Nebraska blogs (US-NE), 11/23/2011
08:36
FREE KETTLEBELL LESSON
» OMAHA ELITE KETTLEBELL
Earn a Free Kettlebell Lesson from one of Omaha Elite Kettlebell's HKC, RKC, RKC II or CKFMS certified Instructors
when you provide proof of purchase any kettlebell bought locally in Omaha Nebraska.
Conditions:
1. Your lesson must be scheduled withing 60-days of the date of purchase.
2. You must provide proof of purchase from any sporting good store in Omaha Nebraska.
But wait.... there's more ;)

GET UP TO FOUR FREE LESSONS!Up to a $100 value!
Get up to 4 Free Kettlebell Lessons for any Dragon Door Kettlebell you purchase from any of the following URLs [tiny.cc] [www.dragondoor.com]

Why Four Lessons? Am I Crazy? Well, I figure if you're smart enough to buy the best... then you deserve the best. And frankly, chances are good you and I are going to get along and get along well. I've learned that the best clients are the ones that take their training AND kettlebell purchases seriously. Besides, I'm convinced that if I can't retain a client after four lessons, then I don't deserve to.
Dragon Door's Military Grade Kettlebells are the BMW of Kettlebells. Solid Cast-Iron with Rust-Resistant E-Coating made to last for generations.
This offer is valid for kettlebells purchased in the months of November and December 2011!
- Offer Valid 60-days from date of purchase.
- Lessons ARE transferrable.
- Redeemable only with proof of purchase.
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Nebraska blogs (US-NE), 11/22/2011
14:08
Building Stronger, Leaner and Healthier Women
» OMAHA ELITE KETTLEBELL

One recurring theme at Omaha Elite Kettlebell is women transforming their lives.
Today I'll share three...

Accelerate Fat Loss and Help make your 40's your glory years!

In 2009 Kathleen "Kelly" Rushlow lead the way the first member of Omaha Elite Kettlebell to have successfully completed her HKC and earned a Hardstyle Kettlebell Certifiied Instructor certificate. She has gone on to press the 24kg (53lb kettlebell) and performs weighted pullups. Kelly was not always such a bad ass, in her youth her entire lower body was in cast causing severe flexibility and mobility issues that she still combats today. What makes her accomplishment even sweeter is that Kelly is our most successful weight loss story. She has lost over 120 lbs, 30 of which she lost in her first 4-months.

“I had hit a plateau in my weight loss program, and couldn’t seem to lose any more weight. I was exercising and participating in a variety of classes. I had heard that weight training would help. I really didn’t enjoy using the weight equipment and had tried Body Pump,but it wasn’t for me. I enjoy cardio type classes like step aerobics and Body Attack. Some of the people in my martial arts classes were using kettlebells. So I decided to give Scott’s kettlebell class a try. I was surprised that the class worked me both with weight training and cardio. I had finally found an all-in-one class that I enjoyed. In 4 months I had dropped an extra 30 pounds. Pounds I was having trouble losing! I also gained an added benefit, my abs, arms and legs were getting toned.

Scott Stevens’ kettlebell class is the most challenging, intensive,well structured, cardiovascular/strength training class that I have ever participated in. A great all-in-one workout! The knowledge, guidance and quality of training provided by Scott is impressive. He has a way of “torturing” that is actually “fun”! He is the first instructor to actually get me to challenge myself and come back wanting more. Scott’s grueling pace coupled with routines that rotate, challenge and expand are never boring.”
Kelly continues to train at Omaha Elite Kettlebell while growing her own clientele. She is a living example of perseverance and to watch her train is to know what HKC Hardstyle is truly about.

How a Grandma Reversed the Aging Process and Kicked A Policer Officer's Butt!
Pat Loontjer started Kettlebell training at the age of 64. Her Doctor informed her that was losing bone density had poor heart health and was a high health risk. When she began kettlebell training her instructor had to go out and buy a 5lb kettlebell, because the 10lb was too much for her. Over the course of 6-months she progressed to the 20lb kettlebell and at her next doctor's visit she surprised her doctor by improving both her bone density and heart health to the point ... she was ecstatic to learn that she is now consider low risk! Pat has continued to train once or twice a week and has been able to press the 35lb kettlebell for some time now. This summer while river rafting, Pat was swimming along side her son, a young police officer who was splashing and taunting her from the safety of his inner tube. "Come-on use those Kettlebell muscles" he said... and as the saying goes, be careful what you ask for because she promptly push pressed his inner tube out of the water flipping her son into the river with a satisfying splash. Pat's favorite technique is the Kettlebell snatch because the lockout reminds her of a victory pose and she love's the way kettlebell allows her to keep up with over a dozen grandchildren!

Lose 20lbs and Win Your first 5k!
Julie is a one tough mother of two in her thirties who started kettlebell training 2 years ago. She has lost 20lbs and gained impressive amounts of strength and lean muscle. She recently finished in the top of her age her age in her first ever 5k run and earned her HKC Hardstyle Kettlebell Instructor Certification in August 2011. She went from barely hanging on the pullup bar to performing strict deadhang pullups, weighted single leg squats, performing 100 snatched in 5minutes with the 14kg and performing getups and presses with the 44lb kettlebell. Julie teaches classes on Friday mornings and continues to improve her strength and skill.

"I have not been doing any serious running. The bulk of my training for the past year and a half has been through Kettlebell workouts, typically 3x per week. Recently, at my first 5k, I started out near the back of a group of 200 and found myself consistently passing other runners as I went. Ultimately, I finished strong with a good sprint.
Following the race, they were announcing the top finishers per age category, and I was so surprised to hear my name called!
When I look at my training with Kettlebells from the past 18 months, I recognize the skills and strength that I have gained, which allowed me to run my first 5k with ease.
For runners, Kettlebell is the perfect compliment." -Julie Madott Omaha, NE

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Nebraska blogs (US-NE), 11/17/2011
19:33
This Weekend Only(A differ sale ...
» OMAHA ELITE KETTLEBELL
This Weekend Only(A differ sale item each week)
Save 5$ on "The Kettlebell Goddess Workout" DVDHow to Achieve and Maintain a Divine Body - with the World's Most Effective Tool for Melting Fat, Strength, Endurance and FlexibilityBy Andrea DuCane, Master RKC
DVD 2 hours, 25 minutesWas $29.95 NOW $24.95
Buy Now!
Introductory Kettlebell Workshop
December 3rd 9am -10:30am 13010 Atwood Ave. Omaha, NE 68144
$60 Value Only $20 when you enroll by Dec. 2nd! Reserve you spot Now! 5 Spots Remaining!Receive a link to register online by emailing the instructor at RKC.Scott.Stevens@gmail.com.
- Full-body, non-impact cardio!
- Specialized protocols proven to burn 20+ calories per minute!
- Rapid fat-loss & strength gains Fun, old-school strength moves for resilient joints and tendons.
- Recommended by leading doctors for back and shoulder health!
- Safe & adaptable to any fitness level.
- Learn techniques to instantly improve flexibility & strength.
- Improve power production for dramaticly improved performance!
- Workshop
Already have experience with Kettlebell training?  Ask yourself this: What are you doing with a kettlebell that you can't already do with barbells, dumbells and medicine balls?
If you don't already know the answer we'll show you. Within seconds of applying specialized techniques you'll be amazed at what you feel as well how your movement and posture improves. You'll experience a system that is like a software upgrade for your body.
Accelerated performance and results are within your grasp. Learn which techniques are best suited for kettlebell training and why certain exercises are superior when performed with the kettlebell. Start unlocking the full potential of kettlebell training and boost your training into overdrive.
ENROLL NOW!Reserve your spot by emailing the instructor at RKC.Scott.Stevens@gmail.com.
FREE 90-MINUTE LESSON
$60 Dollar Value
When you purchase
ANY Size Kettlebell!
Receive a FREE 30-minute introductory kettlebell lesson when you order any Dragon Door military grade kettlebell from the following link by Midnight Sunday Dec 20th! *Lessons held on Saturdays at 3:00pm. Contact the instructor to reserve your spot!Click Here to Order Now!

Free Consultation & Screening
When you enroll in group classes before January 1st you'll receive a free hour long private consultation, lesson and Functional Movement Screen.   The movement screen will help us determine poor or dangerous movement patterns as well as provide personalized corrective exercise progressions to help you perform and exercise safely at a higher level.   2011 Pricing: $80/month for 3 classes per week. Learn and train with some of Nebraska's best RKC and HKC certified Kettlebell instructors.
2012 Pricing8-Week Sessions (3 classes per week) as low as $165!To start your enrollment process and schedule your consultation emailRKC.Scott.Stevens@gmail.com
Group Class Schedules
High School Strength Class Schedule
The High School Strength program is a 12 week program
that teaches a combination of specialized stretching, corrective exercise, strength and safe explosive lifting designed to improve performance while building resilient joints and tendons.

Small group, personalized instruction utilizing the RKC system of strength training and the Functional Movement Screen system for identifying and improving movement patterns that put you at risk  of injury
- Mondays 4pm
- Wednesdays 4pm
- Saturdays 8am
Group Class Schedule
Group classes are geared toward general strength and conditioning utilizing specialized Kettlebell techniques and protocols for flexibility,mobility, stability, strength, power and endurance.
- Monday 6am
- Monday 9:15am
- Monday 8:45pm
- Tuesdays 5pm
- Wednesdays 6am
- Wednesdays 9:15am
- Thursdays 5pm
- Fridays 6am
- Fridays 9:15am
- Saturday 9am
- Saturdays 10am
All Classes meet at 13010 Atwood Ave. Omaha, NE 68144
Just a few blocks south of 132nd & Center Street.

Learn from Omaha's first and best, the gold Standard in Kettlebell Instruction.
INSTRUCTORS
John Scott Stevens, RKC II, CK-FMS
Aleks Salkin, RKC
Deb Aschoff, HKC
Kelly Rushlow, HKC
Leslye Lindholm, HKC
Elizabeth Arndt, HKC

For more information email: RKC.Scott.Stevens@gmail.com
www.facebook.com/OmahaEliteKettlebell

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Nebraska blogs (US-NE), 09/29/2011
16:27
High School Strength Training
» OMAHA ELITE KETTLEBELL
High School Strength Training Program starts November 2011:
Techniques and Secrets for Improving Strength, Flexibility and Power Production.

Only 4 spots remain!

This 12 week program will not only get participants stronger safely, but participants will be taught the SKILLS of stretching and strength to continue getting results on their own.

This program will consist of Functional Movement, Flexibility, Stability, Strength and Power Training.

Previous clients have experienced dramatic results
- Nate Dunked for the first time... without practicing jumping
- Jonathan added 15lbs of muscle
- Melissa was able to double the laps she could swim in even less time!
Email RKC.Scott.Stevens@gmail for more information.

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Nebraska blogs (US-NE), 09/16/2011
12:42
"KETTLEBELLS WORK"- IT"S NOT THAT SIMPLE
» OMAHA ELITE KETTLEBELL

This is going to sound weird, but one of the biggest problems with using Kettlebells is that they work… REALLY WELL....
when combined with the right principles, methods, intelligent program design, technique and safe movement (The RKC System does this).
In other words, Kettlebells don’t’ work. In fact, kettlebells don’t do anything, they are inanimate objects that just kinds of …. sit there.

What works? Kettlebells combined with the RKC system works!

For example, the results some of my clients get with the RKC system sounds like a bad infomercial

• Kelly lost 40lbs in 3 months, and gained 7” of hip mobility within a single session

• Kaleigh lost 13 lbs in 2 workouts a week for four weeks.

• Within minutes Allison, Shaun and Hannah all squatted pain free for the first time.

• Jonathan gained 15lbs of muscle, maintained sub 6% body fat AND improved his vertical jump by 7”

• James improved his shoulder mobility by 30 degrees in minutes with a simple ankle stretch (yes, ankle)

• After 1 month of kettlebell, Jill’s back was pain free for the first time in 16 years!

• Scott permanently healed a chronically sprained ankle with 5 minutes of exercise 1 day a week for 4 weeks AND lowered his resting heart rate by 30 beats per minute in just 4 workouts in one month.

• Nate dunked a basketball for the 1st time in 10 years with just one month of kettlebell and WITHOUT any jump training.

Unfortunately there are a lot of people out there that see or hear about others getting crazy results like these from intelligent training (RKC) with kettlebells but they filter out all the stuff that makes kettlebell training effective (RKC) and all they hear or see is “kettlebells work” and think it’s that simple. It’s not.

If you are under the impression that simply “using” kettlebells or learning how to “use” kettlebells from a YouTube video or book will get you these kind of results, then chances are you’re going to remain out of shape, get frustrated or get injured… or all of the above.

There is SOOOOOO much bad information and bad kettlebell technique demonstrated out there that it is spawning more bad information and bad technique resulting in an endless whirlpool of garbage. For the most part untrained people that are getting in shape with kettlebells are simple getting in shape despite their methods, not because of them. They are the exception, not the rule.

To prove my point, if I give you any crazy exercise and have you do enough of it, with enough intensity you’ll “get in shape”

For example: Here’s a free 10-week Body Transformation program that will get you in “Great Shape” that took more time to type then it did to conceive

Perform 8 sets of 10 reps of the each of the following with 10 seconds rest between sets. Then do a 200 meter sprint before starting the next exercise.

rapid fire Pushups (8 sets of 10)

rapid fire Pullups (8 sets of 10)

rapid fire Goblet Squats (use at least 70lbs for 8 sets of 10)

Kettlebell Snatches (8 sets of 10 per arm)

Box Jumps (8 sets of 10)

Perform 3x a week for 10 weeks

You’re welcome.

I’ll accept checks, cash or credit card.

Will this “program” get you “in shape” probably. Will it get you injured. Almost certainly.

A beginner might see this “program” and eagerly buy a pink 8lb kettlebell and think he or she is going to become the next UFC champion or Female Fitness Celebrity. They’ll watch a video of some kid wearing a Tapout or Affliction shirt who proclaims himself an expert demonstrating horrible technique. Then, armed with all the information and technique that they DON”T have, they’ll attack their new workout routine with extreme enthusiasm for one or two sessions. Eventually they’ll get injured or bored and kind of do it sporadically here and there once in a rare while.

Here’s a better program one that I use in my classes.

Pick One to Five exercises whole body exercises and perform them two to three days a week

Lift heavy to get strong.

Lift fast to lost fat.

Rest little to build endurance.

Eat more to build muscle.

Eat less to lose weight. Sometimes eat more to burn fat.

Gradually increase the volume of work from one week to the next.

Sometimes train hard.

Sometimes train easy.

Once in a rare while go all out.

Sometimes don’t train at all.

Follow a really hard day with a day off or an easy day.

Take a week off every 6-12 weeks.

Back-off and start over with less than where you finished and gradually build up to a new personal best.

Repeat as necessary.

“Kettlebells Work… it’s that simple” Sorry, it’s not true.

Let me correct that…. “The RKC system of Kettlebell training works… it’s THAT simple”

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Nebraska blogs (US-NE), 07/20/2011
17:23
HKC Hardstyle Kettlebell Certification August 27th 2011
» OMAHA ELITE KETTLEBELL
Omaha, NE, United States
August 27, 201108:00 AM - 05:00 PMHardstyle Kettlebell Certification™ (HKC™)
with Senior RKC Jon EngumWorkshop Code # hkc155
Register on-line or call 1-800-899-5111 for credit card orders.
How to master the essentials of kettlebell lifting—and dramatically boost your power and effectiveness as a personal trainer or coachPavel and Dragon Door's one-day, entry-level kettlebell instructor certification workshop
Special OffersRegistered Participants15% off Dragon Door Military Grade Kettlebells Order must be placed with Omaha Elite Kettlebell no later than August 13th.
HKC Candidate Preparatory Classes $40.00/hr. Call (402) 850-5551 for orders & prep classes.

On successful completion of the HKC, an HKC graduate will receive a $250 credit when they attend a future RKC certification workshop, which they must register for within one year of achieving the HKC. (Please note: the credit can only be received after attending an RKC.)Since Pavel and Dragon Door launched the world's first-ever kettlebell instructor certification program in 2001, the classic RKC program has become the gold standard, now with over 1,500 certified instructors in over 43 countries.The prized RKC certificate represents a "Black Belt" in kettlebell instruction that requires extensive pre-training to attain. A grueling, "experience of a lifetime", the RKC program is the ONLY current program which insists on stringent testing of multiple skills and strengths. Currently only an average of 70% of RKC candidates succeed in passing the requirements by which they can proudly hold themselves forth as "RKC-certified".While qualified RKCs continue to graduate to ever-higher levels of expertise, through such groundbreaking graduate programs such as the CK-FMS and the RKC level II, it's clear that these individuals share a very special combination of drive, passion, skill, commitment and physical capability—without which the RKC would remain a distant dream.In other words the RKC is not for everyone! Not everyone is ready to step up to that level of intensity and commitment. To pay that kind of price in blood, sweat, tears and money—whatever the final prize and future benefits, be it enhanced financial opportunity or dramatic physical gains.But what about all of those otherwise-dedicated coaches, trainers and athletes who just can't commit to the full-bore RKC, but would still like to be certified in the most important essentials of kettlebell lifting?Currently there is no entry-level kettlebell certification program that addresses these folk with the kind of quality and standards Dragon Door and Pavel have become famous for.Time to change all that and provide this larger group of fine individuals the chance to "Enter the Kettlebell", as it were—and learn from the very best in the business.So with that in mind, we present you the HardStyle Kettlebell Certification, the HKC—and your chance to join forces with the world's premier kettlebell instructor training system.In creating the HKC, Pavel drew on his eight-plus years of developing the current Level I and Level II RKC programs, his authoring of the widely acclaimed Enter the Kettlebell! system and other kettlebell training resources, plus thousand of hours of personal discussion and research with high-level training experts of all kinds.With his deep skill at identifying what is truly essential for effective kettlebell training, Pavel has created, with the HKC, an opportunity to build a superb and rock-solid foundation as a kettlebell professional.Like the RKC, the HKC includes a qualifying test of physical strength. The RKC is famous for its mandatory snatch test—that immediately sets a high bar for those wishing to qualify as an RKC. We take pride in this. Many fitness certifications have no physical test whatsoever, allowing that curious anomaly of an obviously out-of-shape trainer dispensing advice to clients who are clearly fitter than they are!To ensure that those who register for the HKC have a reasonable level of fitness, Pavel settled on an entry-level pullup test for men and a flexed-arm hang test for women based on the US Marine Corps'
Attend the HKC and leave with these major advantages:
- A deep understanding of the true benefits of kettlebell training—for both yourself and your clients
- A solid knowledge of vital kettlebell training safety procedures
- A workmanlike grasp of the fundamentals of biomechanics—to ensure your clients move with perfect form and avoid injury
- A grasp of the key HardStyle skills and principles of strength
- The ability to competently perform the three foundational kettlebell exercises (the Swing, the Get-Up, and the Goblet Squat)
- The confidence you can now correctly teach the three essential kettlebell exercises—and troubleshoot common technique problems
- The unique HKC template for designing an unlimited number of effective kettlebell workouts.
And discover all this and more in the course of your HKC training:
- Understand why mastery of the kettlebell swing is fundamental to high-level HardStyle practice
- How to develop power through compensatory acceleration and overspeed eccentrics
- How to train hip extension for back and knee health and athletic performance
- How to employ bracing and neutral spine—for injury prevention, enhanced performance and optimal transmission of force
- How to recruit the lat as a "core muscle" to improve the spine safety and glute strength
- How to increase power with the biomechanical breathing match
- A safe, effective modality for developing different types of endurance
- Explosive training techniques for more effective fat-loss
- The deadlift: the most "functional" exercise of all
- The two-arm swing and corrective exercises
- The concept of rooting and two key drills for developing it
- The one-arm swing
- The hand-to-hand swing
- Russian relaxation exercises to enhance the acquisition of skilful movement, increase power and endurance
- The two hundred year history of the get-up
- The get-up as an assessment tool
- The strength and health benefits of the get-up
- How to correctly perform the get-up and teach corrective drills
- How to move from mobility to stability, then from stability to strength—and why this progression is crucial for truly effective kettlebell work
- The get-up, shoulder mobility and stability exercises. The role of the lat in shoulder stability and strength—and advanced lat facilitation techniques
- How to employ and teach steering strength
- The concepts of leakage and linkage—and their importance for effective kettlebell lifting
- How to perform the goblet squat and corrective drills
- "Strength stretching" for the hips
- How to overcome gluteal amnesia
- How to most effectively stretch the hip flexors to dramatically improve athletic performance, back health, and posture
- How to modify the squat stance for a client with back problems
- An alternative squat exercise for overweight clients
- Why "sport specific training" is inappropriate for 99% of the coaches and athletes—and a powerful alternative
Take home an information packed HKC instructor manual:
- What makes kettlebell training unique?
- What Russian research says about the benefits of kettlebell training?
- What is "Hardstyle"?
- Kettlebell safety 101: ten key items
- The Swing: its benefits, technique, teaching progression, and remedial drills
- The Get-Up: its benefits, technique, teaching progression, and remedial drills
- The Goblet Squat: its benefits, technique, teaching progression, and remedial drills
- HKC program design
- The three key principles of effective training identified by Russian sports scientists: continuity of the training process, waving the loads, and specialized variety,
- Ten program design tools for an unlimited variety of effective kettlebell workouts:
  - Rep Ladders
  - Weight Ladders
  - Time Ladders
  - Breathing Ladders
  - Reverse Ladders
  - Drop Sets
  - Super Sets
  - Timed Sets
  - Series
  - Active Recovery Exercises
As with the RKC, the HKC will be earned through diligent testing of each candidate. Besides having to pass the requisite pullup/flexed-arm hang test at the outset of the workshop, each HKC candidate will be evaluated for technical proficiency and teaching skills at the end of the workshop and will then be granted either a pass or fail.
Tuition: $599.00Registration deadline: August 24th, 2011$50.00 fee for cancellations or transfers, no exceptions.No refunds on cancellations after August 13th, 2011Workshop Code # HKC155Workshop reference: HKC, Omaha, NE August 2011
- Excellent Early-Bird Registration Discount:Register and pay by July 30th, fee is only $499.00 (Save $100.00)
- Workshop Code # hkc155
  Register on-line or call 1-800-899-5111 for credit card orders
.Certification Location:Southwest YMCA13010 Atwood Ave.Omaha, Nebraska 68144Hosts:
John Scott Stevens, RKC II, CK-FMS
Aleks Salkin, RKC

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Nebraska blogs (US-NE), 06/29/2011
04:33
Get Free Money and Save Time
» OMAHA ELITE KETTLEBELL

Win Free Money and Save Time....Our members already have, you can too.
Training with us means achieving more in less total time.
Just this morning I was talking to a new female client of mine who is also a member of another gym up the street. She used to hire a personal trainer and felt hesitant about paying extra for group kettlebell training. Since starting our kettlebell classes she found that she IS actually getting personal training in a group setting AND with even more attention to detail than she received in her previous one-on-one sessions elsewhere. Compared to other group classes that she has taken she said that the quality of technique we enforce is without equal because we actually teach people how to move safely while other group classes seem to focus on simply keeping up with the choreography or music of the day. She reported feeling that she is getting more results and a better workout in less time and with less money.
“B” [name changed to protect the innocent] a male client of mine returned after a one year hiatus at a high priced personal trainer studio. He said that although they also used kettlebell he never felt challenged and missed being pushed and feeling exhausted after class, yet still capable of going about his day. To that all I can say is, if you’re not challenged by kettlebell training, you’re not doing it right. The RKC consists of many world champion athletes who after achieving Elite Status found that they IMPROVED their performance after implimenting RKC techniques and methods. As a result they themselves went on to join and become RKC instructors. If it’s good enough to push Olympians, World Champions and the U.S. Special Forces to new personal bests then I guarantee it’s good enough to challenge you, whoever you are.

Julie just ran a 5k and finished among the top in her age group and only trained with Kettlebells in our group classes. She told me about the feeling of power she had while running uphill and consistently passing other runners with ease throughout the entire race. She couldn't believe how easy it was for her even though she didn't train for the event. She believes all runners would benefit from the kind of training we do in class as the ultimate form of cross training because it's so easy on the joints it actually allows trainees to get more training accomplished with less abuse on the lower body. We've already made plans for her next race and this time we've planned her kettlebell to specifically help her peak in time for the event.
So ask yourself this....Do you want to spend LESS TIME working out and more time enjoying your life?Do you want to get MORE RESULTS than you from your current or past form of exercise?
Do you want to IMPROVE PERFORMANCE in all manner of athletic endeavors?Then give us a chance to save you Time and Money by enlisting our services.
We love and believe in the effectiveness of kettlebells and the RKC methods and can't wait to share this with our clients. We'll hold back no techniques, protocols or secrets and share everything we've learned to help you achieve success.

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Nebraska blogs (US-NE), 06/24/2011
11:12
Save $20.00 on 16kg/35lb Kettlebell through June 30th
» OMAHA ELITE KETTLEBELL

SAVE $20!!!!
Dragon Door’s most popular Kettelbell the 16kg/35lb is on sale for $76.95 from the regular retail price of $96.75 a $20 savings. This deal will be good until Wednesday June 29th.
Your link to this weeks deal is: [tiny.cc]
If you're thinking about buying a kettlebell, now's the time! Passing on this deal is like throwing away money.

Photo of a Single Leg Squat with a Dragon Door 16kg Kettlebell

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Nebraska blogs (US-NE), 06/14/2011
23:50
Kettlebell T-Shirts
» OMAHA ELITE KETTLEBELL

Show your pride in Kettlebell and spread the good word with these T-Shirts.

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Nebraska blogs (US-NE), 06/09/2011
00:42
Sir Winston Churchill was Hardstyle
» OMAHA ELITE KETTLEBELL

Winston Churchill was a man of principles, principles that can be applied to many endeavors including strength training.

A quote from Winston Churchill hangs near my rack of kettlebells; it reads

"When you are going through Hell, keep going!"
In other words, when things get tough don't stop your momentum, keep working hard and don't give up.
Nothing could be simpler, yet there are times when nothing seems harder.

This also reminds me of another quote of Winston Churchill's:

"Success is going from failure to failure without losing
enthusiasm."
Failure can become a stepping stone to success when used as a learning experience. Applied to strength training it's pretty simple, when things get the toughest that's when you need to just keep plugging away. Instead of disappointment you can choose to be excited that you have found yet another way that does not work and that you build upon - Hard Earned Experience. Examine why you failed, makes the necessary adaptations, then attack it again... and again... and again... and again. As long as your training is based on proven principles, sound methods and safe technique... have faith and persevere.

I've been struggling with the 1/2 bodyweight one-arm press for sometime now. I've been cycling between two programs [the Rite of Passage from "Enter the Kettlebell" and "Perfecting the Press" ] that have been proven to work using the meat and potatoes of the program's religiously and then changing or tweaking what has been referred to plateau breakers ever so often. As a result, I'm the same body weight and significantly stronger. This morning I EASILY performed the 1/2 bodyweight press with zero warmup... after Eight days's of eating, drinking and being a total beach bum in Hawaii.

The point...
Choose proven and boring programs with safe technique over flashy gimmicky programs.
Have faith.
Put in serious work.
and as Winston Churchill once said:

"Never give up, never; never; never; never!"

To learn what it takes to succeed, study ad apply the principles of those who have achieved great success such as Winston Churchill. When it comes to achieving success in fitness and strength training learn the time tested principles of strength as well as the methods and techniques to get you there from an RKC Certified Kettlebell Instructor.

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Nebraska blogs (US-NE), 05/30/2011
00:13
Specialized Variety
» OMAHA ELITE KETTLEBELL
To get good, I mean REALLY good at any one thing you need to practice that one thing a lot.
One number that sticks in my mind is 10,000... as in the 10,000 hour theory that states it takes 10,000 hours of practice to reach a world-class level of mastery at anything.

So, you need to practice that ONE THING that you want to excel at for approximately 10,000 hours.
However, that one thing you want to excel at often consists of many things. Therefore you prioritize and select the most useful or fundamental techniques to focus our practice on. After all, mastering something fundamental lays the foundation for quickly learning something that appears to be "advanced" when in fact that advanced thing is simply a different application of the fundamentals. This is why Bruce Lee once stated that he does not fear the man that has practiced ten-thousand techniques once, but he fears that man that has practiced one thing, ten-thousand times and Master swordsman Miyamoto Musashi taught "from one thing, know ten-thousand things".

The problem is, practicing anything that much is boring... really boring. Some people are wired this way and can practice the same thing every day, day in and day out... while most of use are not. I believe one "secret" to productive training is keeping your practice sessions energetic and mindful. One way to keep your energy level up and stay "mindful" or focused to detail is to bring variety to your routine and keep things fresh. So, there-in lies the problem... to get good you need to practice the same thing over and over again, yet not get bored.

According to RKC Chief Instructor Pavel Tsatsouline the answer is specialized variety, in other words... practicing the same thing, in different ways. Variety in technique, variety in work to rest ratios, variety in load or intensity, variety in reps, variety in volume, variety in leverage, variety within variety.

Finally, you need to know what sort of variety as well as when and why to apply it so as to avoid what Master RKC Mark Reifkind refers to as "random acts of variety".

Specialized Variety is a principle that every RKC Certified Kettlebell Instructor knows well. When applied wisely it is what allows us to practice frequently while avoiding over training. (Sometimes we actually over-train on purpose... but that's another post.)
So here are some examples
Variety in training for the RKC Snatch Test
- The Test itself
  complete 100 reps in five minutes with as many hand switches as possible,setting the bell down when necessary.
- 5-minutes: complete 100 reps with as few hand switches as possible and without setting the bell down (an Ode to the original RKC snatch test)
- 10-minutes: complete 100 snatches and 100 burpees (my new personal favorite routine at Omaha Elite Kettlebell)
- 10-minutes: complete 200 high pulls with a heavier bell (ala Master RKC Mark Reifkind)
- 20-minutes: 30 seconds on, 30 seconds off
- 40-minutes: 15 seconds on, 15 seconds off with a lighter bell (ala Kenneth Jays Viking Warrior Conditioning)
Variety in technique:
- Two hand swings, one hand swings, hand-to-hand swings, D.A.R.C. swings, walking swings, swings with two kettlebells, power swings from a dead stop
- Turkish Getups, Getdowns, Partial Getups, Repetitive Getups, Getup Singles, Continuous Getups, Slow-Motion Getups, Getup-press up
- One arm cleans, two arm cleans, alternating cleans, anchored cleans, uneven cleans
- One arm press, two arm press, see-saw press, uneven press, sots press, kneeling press, bottom-up press, waiter press, one-legged press, stacked press, side press, back-up press, bent press, push press
- Front Squats, overhead squats, Goblet Squats, Lunges, One Legged Squats, Tabata Squats ala Dan John, Rocking Deck Squats, Reactive Goblet Squats ala Senior RKC Jon Engum.
- One Arm Snatch, two arm snatch, anchored snatch, split snatch
Learn about various applications of specialized variety in the following books and videos:

Enter the Kettlebell and it's free "Special Reports" provide examples of how to vary your practice of pressing and kettlebell ballistics while staying on course to achieve a 1/2 bodyweight one arm press and 200+ kettlebell snatches in ten minutes with the 24kg bell.

Viking Warrior Conditioning is a excellent illustration of variety by manipulating intensity volume and density to improve V02 max and develop a heart of "Elastic Steel"

The Russian Kettlebell Challenge
is the book and companion video that started it all. A great collection of kettlebell exercises that will provide even the most experienced with enough challenge to last a lifetime

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Nebraska blogs (US-NE), 05/20/2011
13:18
The Importance of the Kettlebell Swing
» OMAHA ELITE KETTLEBELL
In the RKC school of strength, the hardstyle kettlebell swing is known as the center of the RKC Universe. If you are training with an RKC one thing you are gauranteed to do is a lot of swings. What do I mean by a lot?

Every day we do... swings.
Sometimes we warmup with swings.
We almost always finish with swings or a variation of the swing.
Once a month or so we do a 30-minute swing workout that adds up to around 640 reps.
Yesterday for example our group class finished with the followed sets and reps of kettlebell swings:
10 , 10, 12, 12, 14, 14, 16, 16, 18, 18, 20, 20, 20, 20, 18, 18, 16, 16, 14, 14, 12, 12, 10, 10.
The timer was set to beep every 30 seconds. The goal was to complete one set for every beep. Men were encouraged to use 24kg/53lbs and women 16kg/35lbs. That's 360 swings in 12 minutes. Not too shabby.

You get the idea.

The Hardstyle Kettlebell Swing teaches you how to brace with your glutes and abs, use an explosive hip hinge, forges a strong grip, develops crazy endurance and burns fat. Done properly it improves posture by strengthen the muscles of the entire back. All explosive hip driven movements benefit from the swing: Jumping, kicking, running, deadlifting,

Today I had the opportunity to learn the deadlift from a competitive powerlifter, although I am not yet lifting competitive numbers my form and grip was dead on... without ever practicing the barbell deadlift. During my lesson I was able deadlift 315 from both a conventional and sumo stance without major difficulty. Of course Mike, the powerlifter, was doing 405 for reps at a bodyweight of 140... so I'm aware I've got some work to do, but form wise I was good. The hip hinge in the deadlift and the kettlebell swing are identical, lot's of reps with the swing made the transition to the deadlift a breeze.

While reviewing assistance exercises we took turns doing isometric holds with 225... I held on the longest at least the recommended 35 seconds or more each time without much effort then bottom up pressed the 70lb kettlebell showing that I still had grip strength left over. I credit my grip strength to the Kettlebell swing.
Enough about me...
There's Kelly who has lost over 120lbs since joining our Kettlebell classes [she's now one of our team of instructors ;) and a STRONG lady. Janae who has lost 15lbs and ran a half marathon with no significant soreness while her friends were either injured or sore for weeks. Jonathan who improved his vertical 7 inches, Nate who dunked for the first time in 10 years, Julie who has lost over 20lbs and on, and on, and on. All from performing an inordinate amount of swings and variations of the swing.

Want to improve your deadlift?... do swings.
Want to improve your grip strength?... do swings.
Want to improve your vertical jump?... do swings.
Want to loose fat?... do swings.
Want to improve endurance?... do swings.
Want to learn how to snatch?... do swings.

Anything worth doing is doing right. So, before you run down to walmart to buy a 5lb kettlebell consider this
- My 12 -15 year clients are swinging the 16kg 35lb kettlebell.
- 20-something Janae swings two 24kg/53lb kettlebells for 10 reps.
- 30-something Me can perform sets of 10 one-handed swings with the 48kg/106lb kettlebell.
- 40-something Beth regularly swings the 32kg/70lb kettlebell with ease.
- 50-something Dave swings the 70lb kettlebell with ease.
- A 65 year old female client was performing sets of 10-20 swings with the 12kg/26lb kettlebell on her first day.
Here's a video of 12 yr old swinging a 25lb kettlebell

To learn the swing correctly requires that the kettlebell is heavy enough to provide feedback when you are doing something wrong. However, swinging incorrectly with a heavy kettlebell will lead to injury.To learn how to perform the swing safely and effectively I recommend contacting us for group lessons, private lessons, bootcamps or workshops.
If you are looking for instructional DVDs on learning the kettlebell swing I recommend one of the following excellent resources
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09:06
24 hrs to register: Sunday Kettlebell Workshop 1-4pm
» OMAHA ELITE KETTLEBELL

REGISTER ONLINE TODAY
INTRO TO KETTLEBELL 3-Hour Workshop
Blast Your Training into Overdrive! With KETTLEBELLS and RKC Methods The Nation’s #1 system for Strength, Conditioning and Resilience!
This workshop will feature hands-on, in-depth learning by doing. Learn the three most fundamental and effective kettlebell techniques known to deliver undeniable strength gains, ignite rapid fat-loss and rehab injuries.
Sunday MAY 22nd 1pm-4pmMAPLE STREET YMCA7502 Maple Street, Omaha, NE 68134
YMCA: Amy Roux: 402-393-3700 Instructor: John Scott Stevens, RKC, CK-FMS 402-850-5551 Members: $50.00Non-Members:$100.00

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Nebraska blogs (US-NE), 05/19/2011
15:21
5:45 AM Kettlebell Bootcamp
» OMAHA ELITE KETTLEBELL

Kettlebell Challenge
Morning Bootcamp
5:45-6:45 amTuesdays and Thursdays
8-weeks of fat-melting, body shaping and strength building with RKC & HKC certified instructors.
Learn & utilize specialized kettlebell techniques known for delivering rapid fat-loss.

Coming in June!!!Join our mailing list to receive email updates and notifications of special offers.

Blast Your Training into Overdrive!
With KETTLEBELLS and RKC Methods
The Nation’s #1 system for Strength, Conditioning and Resilience!

Experience a simple and effective combination of bodyweight and specialized kettlebell techniques that have been known to deliver undeniable strength gains, ignite rapid fat-loss and rehab injuries. Exercises are adapted according to each participant’s needs and abilities. Taught by a certified RKC, CKFMS kettlebell instructor and Functional Movement Specialist trained in corrective exercise.

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14:22
Join our Mailing List
» OMAHA ELITE KETTLEBELL

Complete the following form and receive notification of upcoming workshops, classes, and special offers.

You email will NEVER be sold or used any other purpose.

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Nebraska blogs (US-NE), 05/18/2011
09:50
Safe Movement, Safe Technique
» OMAHA ELITE KETTLEBELL
Kettlebells + safe movement
+ specialized techniques = RESULTS!

Kettlebells are one of the latest fitness crazes to hit the scene. Although they have been around for hundreds of years they have just re-emerged in United States thanks to Pavel Tsatsouline and the Russian Kettlebell Challenge. Pavel and his elite group of RKC Instructors have been transforming bodies and improving athletic performance since 2001. Just recently kettlebells have been showing up on television weight-loss shows and infomercials, in fitness magazines and sporting good departments, at "body-shaping" gyms, bootcamps and with personal trainers. Kettlebell training is promoted as "functional-training", "extreme", great for your "core", and the ultimate form of low-impact cardio. While all of these claims can be true, there is one important point to remember

"It's not about the Kettlebell"Getting results with kettlebell training or any form of physical training should always include
- Safe Movement
- Safe technique
Safe Movement
Before starting any exercise program you need to learn how to move safely with strength. For the majority of the population simply following a exercise program on DVD or a book is a recipe for failure. This is mainly due to the fact that there is no such thing as an average person and most people have movement limitations or restrictions. For example some people have bad joints, backs, shoulders or knees, while others simply have poor flexibility, lack of stability or inefficient movement patterns that are harmful to their own bodies. Performing high intensity exercise with poor flexibility, bad joints or poor movement patterns is like racing a car with a flat tire and poor alignment that has the parking break on... bad idea.
Before beginning an intense exercise program, whether it is for strength, conditioning or weight-loss it is highly advised to locate a Functional Movement Screen Specialist to objectively evaluate the quality of your movement. This is a proven method of identifying your risk of injury during exercise. The FMS specialist will then assign the correct exercise restrictions and progressions to keep you safe and improve your quality of movement. The FMS has been around for over a decade and is well known and utilized among elite trainers.
At Omaha Elite Kettlebell we implement the Functional Movement Screen with a CK-FMS Certified specialist.

Strong ladies of Omaha Elite Kettlebell demonstrating SAFE technique and form.

Safe Technique

An injury about to happen.

Kettlebell techniques can be safe and effective or insanely dangerous, the difference is in the technique.
Simply using a kettlebell won't deliver results any better than purchasing a gym membership, you need to know how to use it. To access the full potential of the kettlebell means learning how to safely and effectively perform specialized techniques that take advantage of the kettlebell's unique properties. To learn safe AND effective kettlebell technique there is no better way than to enlist the services of an RKC Certified Kettlebell Instructor. The RKC is the world's first and foremost Kettlebell Instructor Certification. Created in 2001 the RKC maintains the highest standards for it's instructors including fitness, technique, teaching skills and safety. RKC instructors are known for freakish pound for pound strength, high level technique plus safe, fast and effective teaching methods. If you've used kettlebells but never trained with an RKC, then chances are an RKC can dramatically improve the safety, quality and effectiveness of your kettlebell techniques thereby improving your results. If no RKCs are available in your area then you should consider locating an HKC certified instructor. HKC instructors have taken an intensive one-day course in how to properly teach the three most fundamental kettlebell techniques.

At Omaha Elite Kettlebell our team of five instructors are all RKC or HKC certified.
Safe Movement and Safe Technique: two essential parts of any exercise program. Two services you are guaranteed at Omaha Elite Kettlebell.

Blast Your Training into Overdrive!

With KETTLEBELLS and RKC Methods
The Nation’s #1 system for Strength, Conditioning and Resilience!

Experience a simple and effective combination of bodyweight and specialized kettlebell techniques that have been known to deliver undeniable strength gains, ignite rapid fat-loss and rehab injuries. Exercises are adapted according to each participant’s needs and abilities. Taught by a certified RKC, CKFMS kettlebell instructor and Functional Movement Specialist trained in corrective exercise.

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Nebraska blogs (US-NE), 05/13/2011

13:30

Plattsmouth NE Kettlebell Workshops Tues May 17th & Wed May 18th

» OMAHA ELITE KETTLEBELL

Nebraska blogs (US-NE), 05/12/2011

13:48

KETTLEBELL WORKSHOP May 17th & 18th Plattsmouth NE

» OMAHA ELITE KETTLEBELL

Nebraska blogs (US-NE), 05/11/2011
09:38
FREE KETTLEBELL WORKOUT - SAT MAY 14th 9-9:30 AM
» OMAHA ELITE KETTLEBELL

Omaha Elite Kettlebell and Anytime Fitness will be offering a free Kettlebell lesson this Saturday from 9:00 am to 9:30 am.
Participants will be introduced to the power of the RKC Hardstyle Kettlebell Swing.The lesson will be taught by RKC and HKC certified Instructors, the Gold-Standard in Kettlebell Instruction.
Space and Kettlebells are limited so please call (402) 291-1500 to reserve your spot!

Blast Your Training into Overdrive!Learn what is perhaps the single most effective exercise for fat-loss and cardio-vascular endurance: The Hardstyle Swing! This specialized kettlebell technique has been known to ignite rapid fat-loss, build resilient backs, powerful legs and a fighter’s endurance. This is the same technique and method covered in the New York Times Best Seller “The 4-Hour Body” that has helped RKC, Tracey Reifkind lose over 100lbs using only three 20-minute sessions per week. Bellevue’s own Kelly Rushlow has lost 120lbs since training with RKC methods and credits much of her success to kettlebell technique like the swing.

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Nebraska blogs (US-NE), 05/09/2011
11:14
From Forearms to Five-Arms
» OMAHA ELITE KETTLEBELL

My cousin who does Kettlebell with me is always joking that I have Pop-Eye forearms from Kettlebell.
While it is true that my forearm strength and definition improved considerably since training with kettlebells, I'm a long way from resembling Pop-Eye, perhaps I need to eat more spinach.

As my RKC level 2 Certification approaches one of the things I'm focusing on is improving my grip strength. Improved grip strength, especially for my left arm will carry over to a better press and stronger pullups.

Today we did the following finisher to wrap up, it blasted our forearms to the point where they felt like they would burst. Perform this at the end of a strength workout once a week. Each week try to increase the duration of the session until you can perform 20 reps during each 45 second round of swings for 30 minutes.

45 seconds of HEAVY swings (48kg) Perform 2 sets of 10 swings.
15 seconds of rest to transition to the next station
45 seconds of farmer's walks with two 32kg bells. Flex your wrists and lats for the duration of the carry.

15 seconds of rest to transition to the next stationRepeat.Continue until you can no longer achieve 20 swings in 45 seconds with good form. Stop before failure.
Week1 Test your grip strength on each side with a hand gripper, plate pinch, or bottom up press. This is your baseline.Perform the workoutEach week attempt to perform more sets until you can complete 30 minutes in this fashion.
After 4 weeks take one easy week then re-test.
This should help develop a noticeable improvement in strength to point that others will refer to your forearms as "Five-Arms" instead. Enjoy.

Order Kettlebells

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Nebraska blogs (US-NE), 05/06/2011
12:45
Today's Variety Workout
» OMAHA ELITE KETTLEBELL

I put together a nice workout for my variety day. Thought I'd share.
It takes about an hour to perform, not including preparation and cool down.

15-minutes of 28kg Getups
5 min: 1 Sets of one Getup Per
5 min: 3 Consecutive Getups per arm
5-min: 5 snatches + 1 Get Down, Switch Arms & Repeat
6 Snatches + 1 Get Down, Switch Arms & repeat
Keep adding one snatch rep + 1 Getup, repeat

15-minutes Pullups & Pistols
1 28kg Pullup, 1 14kg Pullup, 1 bodyweight Pullup
1 28 Pistol/leg, 1 14kg pistol/leg, 1 bodyweight "naked" pistol / leg
repeat for as many sets as possible in 15 minutes.

10-minutes Mini-Grad Challenge " The Meat Grinder"
The thought here was to prepare for the upcoming RKC 2 and double kettlebell work while mimicking the Grad-Challenge type workouts used at the end of the RKC weekend.

3 sets of bells 2x24kg, 2x20kg, 2x16kg
5 cleans, 6~8 walking see-saw presses (5 yrds), 5 front squats, Racked carries back to starting point, repeat with lighter bells, repeat with lighter bells,
Start over with Heaviest set of bells & repeat the whole process again.
Perform at least two circuits.

Note: This would be fun to do again with 32s, 24s and 16s.

10-min 48kg Swing Intervals Well Done
20 seconds of work, 10 seconds of rest
first 10 rounds: 10 sets of 10 1-Hand swings
second 10 rounds: 10 sets of 10 2-Hand swings

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Nebraska blogs (US-NE), 05/05/2011
12:49
HOW TO KEEP THE KETTLEBELL FROM HITTING YOUR HEAD
» OMAHA ELITE KETTLEBELL
That’s right…
hitting your head, and No, the solution does not involve wearing a helmet.
In the last year or so several of my Kettlebell clients have returned with horror stories from their friends who are taking kettlebell classes around town. It turns out that they can’t figure out how you’re supposed to do kettlebell techniques without the kettlebell bruising your forearms, collarbones or …. Hitting yourself in the head. Worse than that, their "kettle-ball" instructors usually just tell them that they will eventually figure it out on their own, or suggest wrist bands, arm bands, etc...
First of all, let me make it perfectly clear that in 3 years of teaching well over a thousand group kettlebell classes and several hundred private sessions I have NEVER had a single student hit themselves in the head with a kettlebell. Zero, nada, zip, zilch,squat, goose egg… you get the idea. This is probably directly related to the fact that I’ve gone through multiple RKC instructor courses, assisted at HKC instructor courses, assisted at the RKC instructor course, completed the CK-FMS certification, purchased then devoured dozens of high quality books and DVDs on the topic, listened to hundreds of hours of audio on the subject, train with kettlebell 4 to 6 days a week, etc, etc, etc…

With the rising popularity of kettlebells and the ever increasing demand for kettlebell instruction, all manner of group exercise classes are starting to incorporate kettlebells into their routines with kids and adults. The problem is most “personal trainers” do not take the time to learn how to use a kettlebell, let alone get trained in how to teach effective kettlebell techniques, properly and safely. Just the other day a certified personal trainer asked if he could use my kettlebells to train his overweight client. When I asked if the trainer had been trained in their usage and trained in how to teach them he said “No”. Most trainers just want to impress and or entertain you. They’ll make stuff up on the spot and have you do completely inappropriate exercises just because they thought it looked cool on the Biggest Loser. If you want heaping plateful of entertainment with a high risk of injury enjoy, then by all means go enjoy your choreographed, rubber coated, pink and yellow “kettle-ball” workout at your local group exercise class.

HOW TO KEEP THE KETTLEBELL FROM HITTING YOUR HEAD?
Short Cliff Note’s Answer· Take lessons from me, an RKC Certified Kettlebell Instructor or any other experienced RKC or HKC instructor.
Medium Length AnswerRKC Certified Kettlebell Instructor's have an immense tool box of teaching tools, corrective drills and exercise progressions to teach the following items as efficiently as possible.
- Learn how to properly hold the kettlebell while maintaining a neutral wrist.
- Never perform a kettlebell swing higher than chest level.
- Learn how to accelerate the handle around the bell during cleans and snatches.
- Learn how to “tame the arc” during cleans and snatches.
- Learn when the right time is to tightly grip vs loosely grip the handle.
- Learn how to avoid the “broken arm” position during cleans and presses.
- Learn how to safely maintain a “packed shoulder”, “locked elbow”, vertical arm and neutral wrist during overhead lifts.
- Learn how to safely lower the kettlebell into the “Racked” position.
- Learn how to safely absorb the shock when dropping a kettlebell from the lockout.
- Learn how to center your hips under the weight overhead, not your skull.
If you or your “Kettle Ball” trainer do not know the items listed above, please consult an RKC or HKC certified instructor get us to come host a one-day kettlebell workshop at your location.

FUN HOMEWORK ASSIGNMENT:
IF YOU TAKE KETTLEBELL IN A GROUP CLASS, OR FROM A PERSONAL TRAINERWant to stump the average personal trainer who’s trying to push kettle-ball on you? Ask them the following questions:
- What’s the benefit to using a kettlebell as a training tool?
- What exercises will you have me do with a kettlebell that we can’t already do with a barbell, dumbbell or medicine ball?
- Can I wear my cushy heeled tennis shoes while using kettlebells? [Hint: NO!]
- Have you been specifically taught and certified how to teach specialized kettlebell techniques in a safe progressive manner by a respected authority on Kettlebell training?
- - If yes:
  - - How long ago?
    - Who certified you?
    - What did you have to do earn your certification?
    - How do I contact them to see if your certification is still valid?
Since 2001 , the RKC has been the world’s first and best kettlebell instructor certification. Getting certified as an RKC requires extensive training experience with kettlebells, a high level of fitness, the ability to properly demonstrate teachniques, the ability to safely teach each technique, passing the RKC Snatch Test, surving the 3-days of kettlebell lifting, completed the Grad Challenge, technique test and teaching test. Failure rates for candidates range from 30% to 80%. All instructors must re-certify every two years. The RKC is an ever growing and evolving organization that continues to attract and retain the best of the best. It is currently an international organization with over 2000 certified RKC instructors and 1500 HKC certified Instructors.
[Read more about the RKC at [www.dragondoor.com] ]

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Nebraska blogs (US-NE), 05/03/2011
11:33
My Students are my Teachers
» OMAHA ELITE KETTLEBELL
I was inspired by the effort and work ethic the clients I tried this morning:
- A 63 yr old overweight female who pushed herself to use heavier kettlebells, owns her dysfunction and fights to overcome it.
- A 38 yr old female who conquered a brutal series of Squats, Cleans and Push Presses with double kettlebells, pullups and 10 minutes of 35lb kettlebell snatches.
- A 50+ retired male throwing around double 20kgs, squatting double 24kgs alternating with pullups and then 10 minutes of 24kg swings.
What all of them have in common is a great blend of humility and a warrior spirit. They push themselves. They are aware of how far they have come while at the same time realizing how much untapped potential remains. They look forward to performing increasingly harder workouts with enthusiasm because it is a sign of progress yet to be realized. These are individuals who are strong. They do not boast or brag. They have perspective. They have humility. They have confidence. They have courage.

I am honored to be their instructor.
Today I was their student.
I pledge to follow their example.

Closing thoughts...

True strength is accompanied by gentleness.True power with restraint.
True Greatness with Humility.
True leadership with servitude.
These are signs of hard earned experience and wisdom.

A beginner who mistakes natural ability and talent for skill will have a rude awakening in the presence of true greatness.

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Nebraska blogs (US-NE), 05/02/2011
11:32
Kettlebell Training is Elite - NOT - Elitist
» OMAHA ELITE KETTLEBELL

One question I hear often is "Do you think I can handle your Kettlebell class?"
For some reason there is a misconception that Kettlebell training is only for the most hard-core and fit individuals out there. While it is true that Kettlebell training can be exceptionally intense, it is also true that each exercise can be scaled to the individual. This makes it possible for people of every fitness level to feel successful and victorious at the end of each session. Grandmas may be doing seated presses from a chair, an overweight client may be doing partial getups with presses added at each step , the elite athlete may be doing a complex of snatches, presses and squats with two heavy kettlebells while yet another individual is building up the core strength to do a proper push-up ... and they all urge each other on.

In my Group Kettlebell Classes there is NO CHOREOGRAPHY. You are not trying to KEEP UP with anyone.
We use CAST-IRON Kettlebells, NO PLASTIC WEIGHTS. There are NO MIRRORS. There is NO YELLING over a headset or otherwise.
Beginners start with basic and simple exercises. Flexibility, mobility, stability and clean movement patterns are patiently developed. Movements are mastered before weight is added. Over time more advanced and complex exercises are introduced.
The instructor will actually walk the room and correct each individual one-on-one. Everyone works on a similar movement appropriately progressed or regressed to an appropriate difficulty for each individual. Everyone's personal bests are celebrated. There is only friendly competition and encouragement.
This is RKC Kettlebell. This is the RKC School of Strength. This is personal training in a group setting. This is strength training.

This is Omaha Elite Kettlebell. Elite... not Elitist.

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Nebraska blogs (US-NE), 03/31/2011
14:19
Strong Ladies of Omaha Elite Kettlebell
» OMAHA ELITE KETTLEBELL

Strong IS the new Skinny!Lifting heavy weights build strong, toned muscles which in turn burn more calories throughout the day. With safe technique and progressive programming, as taught in the RKC School of Strength, most women build up to using the 35lb kettlebells as their primary working weight.

In the above photo Deb and Julie Demonstrate 4 techniques: the Swing, the Goblet Squat, the Clean and the Military Press using a pair of 16kg (35lbs) kettlebells.

When put together in a single program these 4 exercises challenge every muscle in the body from toes to finger tips. Core strength, cardio, flexibility, explosive power and resilience are just a few of the benefits to be derived.

A Press & A Pull.In this photo Tracey is pressing the 20kg (44lb) kettlebell. Beth is performing a chin-up and Suzanne is performing the See-Saw Press with 2 12kg(26lb) kettlebells. The One arm press with 1/4 bodyweight for women and 1/2 bodyweight for men is the standard we seek to meet or beat. The chin-up(underhand grip) and the advanced deadhang tactical pullup (overhand thumbless grip) are excellent exercises that compliment the press perfectly.

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Nebraska blogs (US-NE), 03/22/2011
10:25
Omaha Elite Kettlebell's Metabolic Beat Down
» OMAHA ELITE KETTLEBELL
Here's a 20-minute workout guaranteed to melt the fat.

20 minutes
Swings & Clean, Push Press

Note: by push press I mean a long push press where you squat below parallel, pause motionless then explode up out of the hole. The weight should float into the overhead lockout.
A)Double Kettlebells (one in each hand)Clean & Push Press > 2 swings2x Clean & Push Press > 4 swings3x C&PP > 6 SW4x C&PP > 8 SW5x C&PP > 10 SW
B)Start over & repeat with a single Kettlebell

Clean & Push Press > 2 swings2x Clean & Push Press > 4 swings3x C&PP > 6 SW4x C&PP > 8 SW5x C&PP > 10 SWSwitch arms & repeatComplete the entire sequence with one arm, then change arms & repeat.----------------------------------------------------Repeat A+B 3x.Men use 16kg or heavier.Women use 14lbs or heavier.----------------------------------------------------The goal is to keep moving for 20 minutes.
Try to complete all of set A without setting the bells down. The same for set B.
Controlling the Fatigue:
- If you have to set the bells down, do so and perform fast & loose exercises.
- If you are too fatigued to continue using double bells, switch to using one bell and return to doubles when you feel able.
- If you are too fatigued to complete the entire sequence with one arm, switch arms, then return to the other arm and pick up where you left off.
Increasing the Difficulty
- When you feel you've OWNED this workout and can complete each set without setting the bells down, start over replacing the cleans with snatches.
- When that is easy, try pressing your bells from the bottom of the squat, then standing up (Requires Superb technique and mobility)
- Finally, move up to heavier bells.
Enjoy!

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Nebraska blogs (US-NE), 03/17/2011
00:28
Two Day Kettlebell Workshop April 6th & 13th.
» OMAHA ELITE KETTLEBELL

2-DAY KETTLEBELL WORKSHOP
Part 1 of 2: April 6th 5:30-7:00pm
Part 2 of 2: April 13th 5:30-7:00pm (must also attend 4/6)

Location: Downtown YMCA
YMCA Members: $40.00 Non-Members: $60.00
To Register: Call Allison Westmeyer @ (402) 341-1600

Questions: call the instructor Scott Stevens @ (402) 850-5551 or email RKC.Scott.Stevens@gmail.com

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Register Online
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Blast Your Training into Overdrive!
With KETTLEBELLS – The Nation’s #1 Tool For Strength, Conditioning And Resilience

This 3-Hour Workshop will give you a Crash Course in safe and explosive kettlebell techniques that have been known to deliver undeniable strength gains, ignite rapid fat-loss and rehab injuries. Hands-on training in the three most fundamental hard-style techniques with an RKC certified Kettlebell Instructor and an FMS Functional Movement Screen Specialist.

Learn the same methods and principles that have been adapted and used by Elite Athletes in powerlifting, combat sports, the NFL, Olympics and Featured in the New York Times Best Seller The 4-Hour Body.

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Nebraska blogs (US-NE), 03/10/2011
10:38
A Whole Body Workout
» OMAHA ELITE KETTLEBELL

Today called for 10 minutes of Swings alternated with See-Saw Presses, 10 minutes of Cleans and Front Squats 10 minutes, 10 minutes of swings & Renegade Rows.

I decided to mix up a little using the same but different principle and combined all techniques into a single complex but replaced rows with pullups. For those of you who don't know what a complex is: A complex is a series of exercises performed back to back with the same implement without rest. In this case performing a bunch of different exercises in a row without setting the kettlebells down. The difficulty of techniques placed further along in the complex become compounded do to the accumulated stress from the techniques that precede them. Using this method you can really amp up the difficulty of a given lift by placing it toward the end of the complex. It is usually advisable to place the most difficult exercises at the beginning of the complex.

Today's Kettlebell Complex:
Using two snatch test size kettlebells...
5 swings, 5 cleans, 5 see-saw presses, 5 front squats, set down & do 1/2 of your max# of dead-hang, thumb-less pull-ups. Rest as necessary
(ideally the act of setting the bells down and doing pull-ups is intended to be your rest period).
Repeat for 15 minutes.

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