Five Reasons Why the RKC Is Not Just About Kettlebells:
1) You will not get stronger with just kettlebell training.
There are other exercises which can improve your strength level and it’s better to include them in your routine. For example, if you want to become strong enough to lift a car off of its wheels then you need to do some sort of weight lifting. If you’re only interested in getting stronger using kettlebells, then you’ll never reach your potential.
2) Kettlebells aren’t effective for building muscle mass.
They won’t build any type of muscle mass because they don’t have the necessary structure to do so. You might think that they would, but there are many reasons why this isn’t true. First of all, kettlebells are designed to strengthen the muscles of the body.
They aren’t meant to create any type of muscular definition or make you look ripped.
3) Kettlebells don’t work for everyone.
Some people are unable to use them effectively due to their physical limitations such as being too short or having poor flexibility. Others may experience joint pain from using them and others still may not be able to handle the stress placed upon their joints during heavy training sessions.
4) Kettlebells don’t prevent injury and may lead to more of them.
If you’re a sedentary person with a desk job then kettlebells may help to prevent injuries, but if you’re physically active or a professional athlete then they may actually lead to more injuries. This is because certain exercises with kettlebells are difficult to perform correctly and doing them incorrectly can easily cause an injury. For example, if you swing a kettlebell around and accidentally hit yourself or someone else in the face then you could easily break their nose.
Learning how to perform each exercise properly is important, but it takes a trained eye to do this since most fitness professionals aren’t even properly trained in how to use them.
5) You’re unlikely to become as strong as someone who regularly uses proper strength building equipment such as barbells and dumbbells.
There’s a reason why these are the most commonly used tools by professional athletes and bodybuilders. They work! Sure, there’s always a need for someone to test out new ideas and see if they can come up with something better, but kettlebells just aren’t the best way to go.
So now that you know some of the “cons” of kettlebells, you might be wondering what the “pros” are. Well, here’s a few kettlebell benefits:
1) Kettlebells are more affordable than other types of strength training equipment.
If you’re on a tight budget and need to save money then kettlebells are a suitable alternative.
2) Kettlebells can be used by almost anyone regardless of age or gender.
There aren’t any restrictions on who can and cannot use them.
3) Kettlebells can be used almost anywhere as long as you have enough floorspace.
You don’t need a garage full of fitness equipment to get a good workout.
4) They’re easy to store and don’t take up much room.
Just make sure that you keep them away from children.
5) Most people find kettlebell training to be more fun than other forms of strength training.
It’s a great form of aerobic and anaerobic exercise that keeps the mind and body active at all times.
So if kettlebells have so many benefits then why aren’t they used more often by professionals?
The answer to that is quite simple. Kettlebells aren’t glamorous and they don’t provide a market for expensive strength training equipment.
If you were a big powerful man, would you buy expensive machines from another big powerful man or a clown?
Strength Training for Fat Loss
by Chris Wilson, CPT
There are three major components of fitness: cardiovascular/respiratory endurance, muscular strength and muscular endurance. You can be good at one of these and mediocre at the others, but to be great you need to excel in all of them. The first step in pushing your body to the next level is increasing your activity level, which will increase your aerobic AND anaerobic fitness.
The next is to start lifting weights. You will look better and have improved body composition.
Don’t worry; this doesn’t mean you have to join a gym and spend a bunch of money on fancy equipment. This article will teach you how to use weights without needing to purchase them first. The type of exercises described in this article will give you a body that you can be proud of.
The first thing you need to do is find something to use in place of weights. Find two empty gallon jugs (the plasticky kind, not the cardboard kind) and fill them with water. You need to find something that you can lift and that has weight to it.
Once you have your weights, you’re ready to begin.
Now let’s talk about the benefits of these exercises. First of all, you only need a few dollars to buy the containers needed for this exercise program and you can do these exercises just about anywhere. There are also no contracts to sign and you don’t even need to join anything.
Just you and your weights.
This program has been scientifically proven to increase strength. It’s also great for people who are just starting out because it works for people of all fitness levels, from couch potatoes to athletes. You will gain muscular endurance, strength AND build lean muscle mass.
Not too shabby for two gallons of water!
Now here are the exercises you will be performing:
Chest press: Grab both jugs in front of you at chest height, palms facing out. Raise them above your head and then slowly lower them back down. Try to keep your arms straight the whole time.
This exercise works the front of your chest.
Lateral Raise: Hold one jug in each hand, palms facing out. Raise them out to your sides until they’re at shoulder height then slowly lower back to the starting position. Keep your arms straight so that you work the middle of your shoulders.
Bicep Curl: Hold both jugs in one hand with your arm hanging down. Curl the jug all the way up to your shoulder then slowly lower it back down. Make sure you don’t cheat by using your other arm for momentum.
This exercise works your bicep.
Tricep Extension: Hold both jugs in one hand with your arm hanging down. Extend the jug all the way over your head then slowly lower it back down. This works the back of your arm.
That’s it for this session. Now go at it for three days a week and give yourself a day of rest in between each workout. Remember to eat right and get enough sleep.
You can even take another day off in between each session if you want. But don’t forget, no pain no gain!
Personal Trainer To The GALAXY!
“Zealots, Idiots And Other Terrible Trios”
By: Matilda Fett
This month’s editorial is dedicated to the most annoying groups in the GALAXY…
Zealots: These are people who follow a religion so blindly that they don’t even think for themselves. They just spread whatever lies their priests tell them without thinking twice about it.
Idiots: These are the people who do stupid things without thinking first. They’re the ones who stepped right in front of your moving speeder without looking to see if you were coming. They’re also the ones who try to pull guns on the local crime lord without knowing that he’s already got a price on his head for dead or alive.
And last but not least, they’re the ones who drink something called “Watto Juice” and start laughing for no reason.
Other Terrible Trios: These are groups of three that are all associated with one another. Not all of them fall into the same category, but they’re all just as bad as the other. The most common one is the corrupt government group.
These are the mayors and such who take bribes from criminals so they can get their own piece of the action. They’ll look the other way when certain shady characters come into town and set up shop. As long as they get their cut, they couldn’t care less what else goes on. Another trio is the idiot, the addict and the criminal. The idiot is someone like I mentioned before; someone who does really stupid things without thinking. This time though, this person could be you. Addicts are people who do illegal drugs that make them into mindless idiots. Criminals are the ones who take advantage of these said addicts and get them to do their dirty work for them. After the job is done, the criminal masters will just leave the addicts to take the fall. The final trio is the corrupt officials, the criminals and the zealots. This one is a little different from the rest. The officials are just like the government group I mentioned before; they take bribes from criminals to look the other way on what they’re doing. The criminals in this case though aren’t just here for money. They’re also fanatics that use the zealots to do their work for them. The zealots, like the idiots, don’t think for themselves. The criminals use their blind faith to do things the criminals themselves wouldn’t want to be associated with. A recent example of this trio at work would be on the planet Gala. A group of criminals took over the planet, using royal guards (who were all zealots) to keep the king imprisoned and the rest of the people enslaved and in line.
These are just a few of the terrible trios running around out there. Stay alert, or you might just become part of one!
Thank you, come again!
Master Of Space Combat
By: Kaltrina Stenson
There is no greater challenge then facing an enemy in outer space. There you have very little to shield you from the cold harshness of space. A single hit could cripple your ship, or blow it completely out of the sky.
However, there are a few tricks and tips that can give one the advantage when space combat comes into play. One of the most important things to remember is to keep moving.
Sources & references used in this article:
How to Smooth Out the Kettlebell Snatch by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com
The Russian kettlebell challenge: Xtreme fitness for hard living comrades by P Tsatsouline – 2001 – books.google.com
Heavy Kettlebell Swings And The Deadlifts by Bret Contreras by B Contreras – enhancedfp.com
by Bret Contreras| 09/18/12 by B Contreras
From Russia with Tough Love: Pavel’s Kettlebell Workout for a Femme Fatale by HHD Swings, S Speed – t-nation.com
Kettlebells for Dummies by P Tsatsouline – 2002 – books.google.com
The Complete Guide to Kettlebell Training by S Lurie – 2010 – books.google.com