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RKC Classic Kettlebells

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Another Look at a Stronger Grip Favorite, An Unconventional Strength Challenge Partner Workout, and More "Tone and Drone" Antics

After an eagle-eyed Instagram follower asked if the little hook ball items on my home pull up bar were Stronger Grip GripBalls, I remembered that I hadn't talked about them in a while and did a short video about how they can be used for a variety of grip strength and coordination challenges.  In addition to the pull up variations in the video below, many people use them to pull sleds, etc. Always be sure to do some extensor work after grip training--especially if it is this intense!

Click to get your own here! (Choice of 3", 3.5". 4") sold as a set of two.

This past weekend a friend came over for one of my infamous challenges. She's recently learned the joy of tire flipping. We were both looking for a nice strength and power-based workout that would challenge us, so I wrote up the following open-ended monstrosity:

Joint mobility warm up

Convict Conditioning Vol2 Trifecta (bridge, l-sit, twist)

100 swings with a moderate kettlebell (the goal is to do them in one uninterrupted set, which we did. It's funny how even a 16kg kettlebell can become a super grip challenge starting around rep 70!!)

We did a short "crow practice" to stretch our hands back out before preparing to do the following partially "I Go You Go" Partner workout:

  • Partner 1 grabs two heavy kettlebells (I brought out many choices: 32kg, 36kg, 40kg, 48kg) and goes for a short walk out and back. While Partner 2 practices crow variations and handstand variations.  Partners switch and repeat.
  • Partner 1 aims to do between 2-10 reps of solid tire flips while Partner 2 does 5 on each side moderately heavy kettlebell thrusters (aka "long press"). When Partner 2 is done with all 10 total reps the partners switch and repeat
  • Both partners do 10 push ups together (with regression/progression options available - hands up on tire = easier, feet up on tire = more difficult)

We managed a good solid 4 total rounds which is harder than it might sound!  And of course cooled down with joint mobility and putting all of this stuff back into the storage area!

About to flip this giant tire!

Here's another completely unedited livestream of a "tone and drone" hahahahah session...

Pitch! Roll! Yaw!! Pullups! LOL...

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)


Kettlebell Goddess Workout DVD

eBooks from Dragon Door

Get started today, RIGHT NOW:

Girya Girl Shirts!

Official shirts for everyone!  Tell the world what site is your SECRET WEAPON for kettlebell training, recipes, reviews and more.  Tons of options and you don't have to choose black...


Dragon Door Hand Picked Resources for Optimal Living

100+ Workouts!

Take me to the workouts!
Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

Need MORE?

NYC Workouts Notebook

Here's an eBook of workouts I created for an exclusive NYC private gym (kettlebells, calisthenics, sandbag) along with options for customization and coaching!

Newsletter & 2 Free eBooks!




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What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof

(Audible Listening)
33 Strategies of War Robert Greene

Good Things

Ready for the Neuro-Grip Push-Up Challenge?!?

Dragon Door Neuro-Grips

These take push ups to a whole new level -- intense mental focus required! As referenced in Jon Bruney's book, Neuro-Mass!!

  • 2 Neuro-Grips per box
  • Solid, Anodized Aeronautics-Grade Aluminum

Get your set of Neuro-Grips TODAY!

25% Off First Order + Free Shipping!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.

Thrive Market awesome offer!

Check it out! Thrive Market offers all the non-GMO foods and healthy products you love at 25-50% below retail prices—all shipped right to your front door.