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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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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 swings

Two Crucial Cues for Kettlebell Swings and Rock Stacking

What in the world could rock stacking and kettlebell Swing technique possibly have in common? Turns out quite a lot... right down to some seriously specific key phrases! :)

Short On Time But Craving Power: The Joy of 10-Round Simple Workouts

This week I created two different "10 round" workouts for two different people--at two different levels and who have different sets of challenges. Then of course after seeing how well they both did, and while remembering how much fun I have with these types of things, I had to do one too!

GiryaGirl.com power workout kettlebells, tire flips, push-ups

10 round workouts are a funny thing, and I like them a lot. Completing them results in both a good use of time and a sense of accomplishment. While not everyone is ready to do them, they're great to use for intermediate to advanced students/small groups/classes. For those still building up their capacity for intensity, endurance and power generation, going for 5 rounds and then a rest before either continuing or moving on to something else can also be extremely effective.

The other day, as evidenced in the video below, I was attempting to do a couple of things. I wanted to work out but was short on time, wanted to try livestreaming from the backyard again, and really wanted to make sure I had a good appetite for dinner. A 10 round workout is fantastic for that.

Descending Ladder Kettlebell and Sandbag Burpees Workout With How-To Video

Originally I wrote a version of this sandbag and kettlebell workout for one of my very fit clients. Halfway through her session, I realized I was envious and would be doing a version of it myself that very evening!

Descending Ladder Workout with Kettlebells and Sandbag Burpees!

Descending ladder workouts are a lot of fun AND they let you get in a ton of high quality, strict form reps. When I write a descending ladder workout for someone, or for myself, I choose a rep range that allows me to perform each with precision, even if the last few get a little challenging. The idea is that since each round drops off either one or two reps, you never get to the point where you're sacrificing good form just to get in the numbers.

Here's What I Think About Dan John's New Book, The Hardstyle Kettlebell Challenge!

Dan John's The Hardstyle Kettlebell Challenge Book Cover

Was so proud to see that Dragon Door chose to include my endorsement of Dan John's book (out on eBook TODAY, paperback is coming in about 6 weeks) on the promo page and within the book itself. Here's how I feel about the book and how much I would recommend that you check it out if you are even vaguely interested in kettlebells!  If you love working with kettlebells or are an instructor, then this is pretty much a "must have". While it's easy to dismiss the HKC skills as for "beginners" that's a big mistake. Every time I revisit these solid basics, my training and my students' and clients' training improves too.

ANYWAY here was my response to the pre-release version of the book (which from what I can tell is the exact same as the ebook that went live today!


Much like the HKC itself, Dan John’s new book drills down to the absolute essentials of kettlebell strength and conditioning. Ultra practical, the HKC book includes all the necessities, how to use them, plus how to create programs for nearly any fitness level or athletic need.

While some may think that the three exercises of the HKC, the Swing, get-up, and goblet squat can’t possibly be enough, after 7 years as an RKC, and 6 as an RKC-II, Dan John’s HKC book has inspired me to simplify my training, and that of my clients—with great results. The “basics” are so important to Hardstyle kettlebell training, and this book doesn’t just make the case, it shows you exactly how to implement these crucial basics for any level, too.

I would recommend this book for kettlebell instructors and enthusiasts at all levels.

Adrienne Harvey, Senior PCC, RKC-II, CK-FMS


The ebook version from Dragon Door is in PDF form, click here to buy it with instant download. It's also available on Kindle! :)

For an emoji summary of how I feel about the book, see below:

Backyard Challenge! Using Everything in a Sequence

Crazy Backyard Challenge! Earlier today I was training someone with kettlebells and had also brought out a very cool pair of custom made paralettes from Ryan Pitts of Stronger Grip. They are excellent for l-sits as well as slightly raised push-ups (we even sometimes do push up walks up and down the two of them). Later I set up the slackline, then decided to get out the throwing knives and throwing stars, and then the Neuro-Grips, and, and... realized I had managed to drag out a whole bunch of stuff into the yard.  Before bringing everything back inside, I thought it might be fun to create a couple of non-stop sequences that used nearly everything in some way, and that kind of traveled from piece to piece.  So here we go!

I should also share the workout from earlier which was inspired by Zach Even-Esh's awesome book, The Encyclopedia of Underground Strength and Conditioning. My new client is already extremely athletic, and the ideas in his book are great for the current situation. Especially since they really work on not just strength, but power.  I love working on power, but that's a dicussion for another time. Short version: being able to generate power is super useful for all kinds of things in life.

Summary

Yield
4 Servings
Prep time15 minutes
CategorySide Dish

Upcoming

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!

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Good Things

Brand new resource with fully up to date kettlebell training information --everything from the beginner basics all the way to highly advanced techniques.  Program design, sample workouts, and all the theory you need to construct your own plan for your own training or for your personal training clients.  An absolute MUST HAVE for all current and aspiring RKC and HKC instructors. FINALLY an updated resource is HERE!

eBooks from Dragon Door

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Official GiryaGirl.com 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...