It could be the “big things.” I never thought much of Double Kettlebell Cleans because I have such a history with the O lifts. Maybe, just maybe, it could be because I never did them right! Something as simply as the “V” position changes the lift forever and, if you need to be gassed, go right ahead and do a set of ten. Not enough, add some Front Squats.

I’m not sure most people reading the book will understand the challenge of the training system outlined. A double snatch followed by double presses followed by Front Squats? Good luck!

There is not enough hyperbole in my body to express how much I like this book. We are at an amazing time in the community. The new Kettlebells from the Ground Up, Kenneth’s new V02 Max book and this book and DVD show the maturation of the RKC. It is not enough to just get people tired…any fool can do that! It is important to manage rest period with effort, proper alignment, proper tools, proper load and a systematic approach to whatever goal is in the sights. ROTK is now the standard, the very high standard, of what to expect in the RKC texts.

To say that this work is “amazing” is an understatement. Anyone who plays with kbells must use this book as a resource. Completing the program and goals set in this book is a worthy fight for any man.

—Dan John, RKC TL, Murray, UT

Is that 100 snatches per side or 50 per side for 100 total? 100 for each different exercise or total of all exercises?

Answer

Click Here for Answer

I'm looking to build explosive power, strength, and muscular endurance without bulking up.

Will doing more sets of the presses make me bigger? Should i just do them like PTP [Power to the People]: 2 sets of 5 reps? On the snatches and cleans, you say you can do 1-100 reps but don't go to muscle failure… Won't doing 100 reps with any of the kettlebells fatigue your muscles?

Click Here for Answer

1. Warm up with two hand swing.
2. One arm snatches: 30-50 reps on each arm.
3. One arm clean & press: 15-20 reps on each arm in sets of 5 reps.

4. Under the leg pass to burnout.

This routine only takes about 20 minutes to complete and I’m planning on doing it 3-4 days per week. Is this enough work for conditioning (It certainly feels like it is enough!)?

I did this routine yesterday, and today every muscle in my body is sore (I will definitely take tomorrow off!).

Click Here for Answer

I'm just surfing to see what reps, sets, and rest intervals everyone is using. I've started with about 12 reps per arm for 3-4 sets with 60 second rest intervals.

I'm just trying to get a feel for what's working for others.

Click Here for Answers

My wife has gone to Gold's with a friend on a guest pass a few times and really likes their "Body Pump" classes, so for our anniversary I thought I'd go ahead and get us a couple of memberships. Yeah, yeah I know… I'm a true romantic.

She doesn't ask for a lot of stuff (as opposed to some guy I know, who is always sniffing around for the latest DVD or electronics gear), so I thought it was the least I could do.

I really can't stand their misleading marketing tactics, but they don't have a 24 Hour Fitness any closer than about 30 miles away. Normally I would just go out and buy an Olympic weight set, but since I'm self-employed and work from home, I really need to get out of the house more, so I went ahead and signed up.

Thoughts?

Click Here for Answers

Yesterday I realized that my largest kettlebell is perfect for one-arm deadlifts (with the bar out to the side of the body) as described in Bulletproof Abs. It's heavy enough to do the job and really works the grip, but is much easier to balance than a barbell. I did sets of 5 on the left, on the right, and in the center (alternating left and right hands)… Imagine a slow motion "pass between the legs".

Anyway, after that workout my obliques and spinal erectors really love me today.

More information

Click Here for Answer