Home → Aggressive Strength Magazine → Issue 167-7-8-09 

Aggressive Strength Magazine

1. Aggressive Strength Living Article Of The Week

Cause & Effect: Coming back from the bottom

By Frank DiMeo 

Very few people will ever blame themselves for the bad stuff that seems to invade their lives. I know, I was one of them. Looking back over the years (or should I say decades, since I am in my late 50’s), I fully understand that the main culprit in the toughest parts of my life looks at me in the mirror each day. The good news is, that same person can and must do what it takes to make life what it should have always been. 

This morning, as I am sitting under a huge oak tree (my office) with my laptop I was thinking about how to begin this article.  The life I am living now is not one of fame and wealth as many might envision success; but I am rich in the things that matter most to me.  Let’s back-track 35+ years to the state of Washington, where my solo cross-country trip ended up, (but before I begin, I have to make it very clear that many others have faced much more difficult situations than I have).

I first had traveled to Laramie, Wyoming where I worked and got a place ready to bring my wife out to try to make a new start together, but she chose to return to her boyfriend (a former "buddy" of mine); and took my son with her. I was in kind of a state of shock, anger, and confusion. Not knowing what to do, I just got in the car and kept driving, thinking that seeing some more of the country might do me good. Eventually, I ended up in Olympia, Washington.

Hoping to work construction out there, I sure picked the wrong place to find work. Without realizing it, I had planted myself down in the state capitol.  There was practically no construction work anywhere around. Money and options were soon exhausted, after selling off my tools, and eventually even my car just to get by a few more weeks hoping I’d find some kind of work. Depression and the urge to end it all were creeping in (which really went against what I believed in) and things were looking pretty bad, something had to give. Home was Florida, which might as well have been Timbuktu, when your 3000 miles away and broke.

I did get back, with some wonderful and some regrettable “tales from the road”; now I had to make a new start. I stayed with family for a short time to get a paycheck, then rented a room in an old boarding house. You’ll notice I didn’t say an apartment or a condo; I literally lived in one room. I got an old “beater” of a car, basically, anything that would simply run on a regular basis. There was always work, for those willing to get their hands dirty. I was very familiar with manual labor. In fact, though I started working when I was 13, I actually started doing construction labor at age 15, and mainly stuck with it. It always put food on the table. There’s nothing quite like digging being a “mud-tender” for a bunch of block masons. Pushing wheelbarrows full of wet concrete over rutted construction sites, over and over each day will make you strong. So now I was a few years older, and attending the “school of hard knocks”. I did learn pretty fast, but did have to repeat a few of the lessons.
I tried some “real” school, but it just wasn’t for me. Never could fit into the mold.

Learning stuff that really matters is very important, however, I didn’t see a valid connection between school and the real world. It's hard to recap so many years in a short article; and out of respect for Mike, I'll keep it short and spare all the gory details. One of the things that kept me going was an "indomitable spirit", which is something I believed since I was a kid.  I always loved athletic stuff, but was not that great at the regular team sports. I attended practices regularly and really worked hard whether I got in the game or not, I still did the work. Solo sports were my favorites, like competitive swimming and martial arts. I started reading everything I could find on Zen, Taoism, or anything that came from the East.
Martial arts filled over 25 years of my life, and I still am interested in MMA conditioning to this day.  In fact, back around the mid 1970's I actually started a full-contact fight club. It was kind of like the "wild west", we didn't have weight categories, just whoever showed up got to fight.

I did spend some time in the military with an Airborne Combat Engineer unit, and others. Those were some very interesting years, and I grew to appreciate living in America more and more each time I came back.

One of my other passions in life was Harley-Davidsons, and I did a lot of traveling that way for a number of years (I must admit that the parties and the strip clubs weren't conducive to peak fitness). I did get blessed later with a good (and tough) girl from Jersey, and it was back to school (Harley-Davidson mechanics school, not the other junk). My desire for good hard training was still there, and transitioned from martial arts to strength & conditioning. so with expertise in fixing Harleys, I opted to pursue a training career instead.

People have told me many times that GOD must have a sense of humor, when they hear this story. Maybe so! To say that I am not your "cookie cutter" personal trainer kind of guy would be an understatement. I saw years ago that something was missing from martial arts training (many years before the immense popularity of the UFC), and searched hard for what could give fighters the edge. Several things happened in rapid succession that all fit into the puzzle. One was I discovered kettlebell training, and attended one of Mike Mahler's seminars several years ago. I had the good fortune to train with some former Spetsnaz guys in Systema. Finally, I found CrossFit, and have directed my energies full-time to developing my training business. After all the spiritual paths I went down, I believe I had help from the LORD in my comeback.

Some of the things learned along the way are:

1) "cause & effect" can work for good or bad choices

2) Until you're tested, you'll never know what you're made of

3) Talk is cheap, but stupidity is very expensive

4) Don't waste time with people you don't respect

5) Keep learning, even from people you don't always agree with

6) Don't make or accept excuses

7) Keep training until you're dead

Make sure to check out Frank's blog at: http://frankdimeofitnesss.blogspot.com

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2. Lose Fat And Build Muscle By Increasing Receptor Upake 

By Mike Mahler 

I have been studying the field of hormone optimization for many years. I believe strongly that most people can optimize their hormones by eating a clean diet (organic real food loaded with vegetables, spices, legumes, and healthy fat), getting 7-9 hours of deep sleep every night (critical for GH production), intense exercise such as sprinting and kettlebell circuits, and by incorporating a daily relaxation strategy such as meditation. 

I get bombarded with supplement recommendation requests from men and women on a daily basis. I have been test driving nutrition supplements for over ten years. Regardless, I only sell three nutrition supplements on my site as I only want to offer products that I know for sure are beneficial to you. I do not sell anything that I do not use personally. 

I do not recommend too many nutrition supplement for optimizing hormones. Too many people focus on supplements as the cure to all of their ailments and miss the big picture. Too many people focus on minor things instead of addressing the major factors that are critical for optimal hormone production and utilization. Regardless, every once in a while I come across a supplement that gets me excited. Fro example, I have had great results with magnesium lotion for optimizing DHEA levels. A supplement called lean and fit is great for improving the ratio between good and bad estrogens and ramping up energy. Udo's Oil is great at lowering C-reactive protein levels (a market of silent inflammation) and providing the building blocks for optimal hormone production. For protein powder, I think Sunwarrior Rice protein is superior to whey and other animal based proteins as it does not cause allergies, GI tract  inflammation, and any other hormone disrupting activity. 

Recently I started taking a supplement called QUADRACARN™ from the highly reputable supplement company Beverly International. I am very well versed with the benefits of carnitine which is great for heart health, energy, and also for providing a modest boost in testosterone production. However, this is far more than just a carnitine formula. It contains several analogs of carnitine that have been shown to increase androgen receptor uptake in the muscles and organs. This is critical as you can make all the hormones in the world, but if your receptors do not pick them up then you are getting marginal benefits at best. For example, people with type two diabetes have insulin resistance. Their receptors do not pick up Insulin very well and the pancreases has to keep pumping out more Insulin to bring glucose levels down after eating. While their pancreas is perfectly capable of making adequate Insulin levels, the receptors are just not picking it up efficiently. The excess Insulin levels always result in fat gain, constricted arteries, and a host of other health problems. Insulin resistance is serious business and needs to be addressed seriously. However, you can also have resistance with other hormones such as testosterone, growth hormone, and the fat regulating hormone Leptin. Many overweight people have very high leptin levels but their receptors are not picking up the Leptin and thus they are not getting the signal to stop eating. People with estrogen dominance (both men and women can have it) are not getting enough receptor uptake of testosterone to balance out the Testosterone to estrogen ratio. 

Lack of hormone receptor uptake is one of the reasons why some people have pretty good hormone levels but feel like people that have hormone related issues. Cleaning up your diet will help a lot with receptor uptake. Handling stress better will also help a great deal. However, when you want an additional edge you need to go beyond the basics. When you want to get the most out of your hormone production it is time to add a supplement that you will feel working in just a few weeks. 

Yes, QUADRACARN™ is one of those supplements that you notice a difference with in a few weeks. I have been taking it for a month and love it I was raving about it so much that my wife Carol started taking it as well. She has only been on it for a few days so I will post an update on her feedback after a few weeks. While I would love for you to take this supplement and harness the benefits. I frankly do not care  if you do. Whether you take it or not, I will be taking it. That is a certainty! 

In addition to my mood being better, my workouts are incredible (see my training log), my recovery is going great, and my muscles are generating more power. They look and feel stronger. I am stronger and leaner than ever. A combination that you do not hear too often.  Normally when I lose a few pounds I lose strength. However, just last week I military pressed two 97lb kettlebells at a bodyweight of 193. The last time I did this I was 198 and barely made the three reps (as seen on The Collision Course DVD). Last week I knocked off two sets three and could have done a 4th rep on each set. . Of course, there are many reasons why my training is going so well. QUADRACARN™ is not a magic pill but it is a great support product with a myriad of benefits. I am very in tune with my physiology and I am not getting any younger. I am however getting stronger and healthier as I get older and will utilize every natural edge I can get. 

Ready To Order? Click here

Detailed QUADRACARN™ Information 

QUADRACARN™ is a dietary supplement containing 4 scientifically studied analogs of carnitine (l-carnitine, n-acetyl-l-carnitine, propionyl-l-carnitine and l-carnitine l-tartrate) plus Gymnema sylvestre leaf extract. Carnitine is a substance produced naturally by the human body in small quantities. QUADRACARN™ is a year-round, life-long formula for anyone who truly cares how they look and perform today, and how they’ll look and perform for the remainder of their life. Scientific studies have revealed that the very same carnitine analogs found in QUADRACARN™ are capable of producing a total of at least 21 interconnected pharmacological actions that affect the way your body looks and performs (both in the gym and the bedroom), nerve and mitochondrial health, blood flow, NO, how quickly you age, insulin and testosterone effectiveness, cholesterol, hair loss, and much more.

QUADRACARN™ benefits at least 21 different interconnected pharmacological actions of far-reaching and critical importance to your appearance, performance, and overall health and longevity. The human body does not synthesize any carnitine analogs in the amounts shown to produce these actions in scientific studies; hence the term "pharmacological actions". However, by supplementing your diet with QUADRACARN™ several times daily you can safely and effectively ingest the amounts of carnitine analogs required to produce the pharmacological actions reported in the aforementioned studies.

↑ Androgen Receptor (AR) levels

↑ Androgen Effectiveness

↑ Insulin Effectiveness

↑ Muscle Mass

↓ Fat Mass (Body Fat)

↓Total Cholesterol

↓ Muscle Fatigue

↓ Muscle Damage

↓ Muscle Soreness

↑ Nitric Oxide

↑ Blood Flow

↑ Oxygen Delivery

↑ Resynthesis of ATP

↓ Free Radicals

↓ Mitochondrial Dysfunction

↓ Nerve Pain

↑ Nerve Regeneration

↑ Hair Growth

↑ Exercise Performance

↑ Recovery from Exercise

↑ Erectile Performance

QUADRACARN™ is the leader of a new breakthrough category of physique and performance supplements known as Carnitine Analog Formulas. QUADRACARN™ is the world’s first such formula containing 4 scientifically studied carnitine analogs plus Gymnema sylvestre leaf extract.

Ready To Order? Click here

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3. Is Kettlebell Fitness Training A Fit For You? 

 By Gregor Sobocan  

Once you start doing Kettlebell Lifting and realize that the results you achieve are permanent, it wins you over and you cannot go back. Unlike other heavy lifting exercises, in Kettlebell Lifting there are no restrictions, no injuries, no appearances. This type of practice will help you develop extraordinary joint and ligament strength, which is much more important than building muscles.

 

Unlike my students who attended the Kettlebell Lifting seminar for the first time, I had a somewhat different perspective of the Greek experience.

Boris Valentič, Luka Popovič, Dalibor Crnoja and Dominik Zupančič became the first certified Kettlebell Lifting Trainers in Slovenia. They are now official members of the Slovenian Kettlebell Club with a license to manage individual Kettlebell Lifting programs.

But first things first. Friday, March 13, 2009. The day started with the Kettlebell Fitness seminar given by Kevin Jodrey from the USA and myself. We were assisted by Kevin’s son Nocona, a 12-year-old Kettlebell Lifter and national champion in his category.

Kettlebell Fitness is one of the five Kettlebell Lifting training programs. It is quite well known and the Slovenian team members were already familiar with its principles. The seminar included a practical demonstration of the basic exercises and an overview of the Kettlebell Fitness program. Apart from that, it was my duty as a coach to explain different training principles and exercises used in Kettlebell Fitness to my team, so we got through the theoretical part right there on the steps in front of the gym. These, of course, were our last moments of complete relaxation.
 
On Saturday and Sunday, the seminar was hosted by Valery Fedorenko, Head Coach. I was acting as demonstrator, while Kevin Jodrey, Master Coach in the USA, explained the Kettlebell Lifting training principles and gave an encouraging example of one of his students who received her title of Master of Sports in only 20 months. My contribution was concerned with the use of kettlebells not only for Kettlebell Lifting but also for the general physical fitness and wellbeing. As examples, I offered my own experience of a former Handball Player and that of Peter Mankoč, who has been training with kettlebells under my guidance to prepare for the swimming season.

Then followed my test – my first official attempt to achieve the title of Master of Sports – which I am sorry to say I failed to pass. A combination of nerves, fatigue and a bit of bad luck (some blood from my thumb dripping down the handle). But that was not the real reason. I have to face the truth. I was not ready. I am not good enough yet to make it happen.

Still, the weekend was an interesting experience. I had the opportunity to train with a former OLYMPIC BOXING CHAMPION (Virgil “Quicksilver” Hill), work with some of the most renowned American athletes, share experiences with the leading American fitness center owners, and reunite with and learn from Valery.

Even so, I did not get into the true Greek experience until Monday when I was no longer a coach but one of Valery’s students, just like everyone else. And it felt perfect. Of course, I offered my assistance if anyone needed help but still did my best to stay focused on performing my sets and my exercises.

We were training from 10 a.m. to 3 p.m. Monday to Thursday, without any rest, under the vigilant eye of Valery and his coach, Filikidij Pantalei. I have to say that I sort of miss this type of training where athletes form a group, “suffer” together, follow the coach’s instructions, relax in the evening, rest and prepare for the next day.

We were inspired during our training sessions by the incredible strength of Pavlos Giorgidis, Filikidij’s 24-year old student who has been training with kettlebells for only two years. He already set three unofficial world records and his other achievements will soon be available on YouTube.

While others were admiring his results and achievements, Filikidij and I talked about our experiences of Kettlebell Lifting. His views differ significantly from Valery’s and I have to say that I agree with his training methods. Both Valery and Filikidij prepared my training programs, but to be honest I am not quite sure how to apply them. I will either train according to my own combination of cycles taken from both programs or follow only one of them, but most likely I will just use my own knowledge and experience and improvise.

What I do know is that the Greek experience has made me a better coach, a better businessman, and most importantly, a much better athlete. It provided me with a lot of new insight. Valery has been my coach for almost a year now but all our communication and learning was done either by phone or through e-mail. Only now, when we had the chance to train properly for six days, do I feel ready to achieve the results he promises. Once you start doing Kettlebell Lifting and realize that the results you achieve are permanent, it wins you over and you cannot go back. Unlike other heavy lifting exercises, in Kettlebell Lifting there are no restrictions, no injuries, no appearances. This type of practice will help you develop extraordinary joint and ligament strength, which is much more important than building muscles.

My aim is to pass on the knowledge I received to other trainers, which may be a tough nut to crack because most of them are convinced that other training systems work best. That is why I offer support and help to the Slovenian Kettlebell Club trainers when they prepare their training programs and explain Kettlebell Lifting principles to their students and customers.

Last but not least, it is my wish to represent Slovenia with a leading Kettlebell Lifting team of many excellent competitors as well as help my students become the best athletes they can be and achieve top results. Together we can travel across Europe and worldwide to show everyone the true spirit of the homeland of Martin Krpan!

Gregor Sobočan, AKC Master Trainer

 

Gregor is available for kettlebell seminars all over Europe. For more information, email Gregor at sloveniankettlebellclub@gmail.com

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4. The Top Five Muscle Building Mistakes Skinny Guys Make 

By Shannon Clark 

Struggling to gain weight?  If you’re a skinny guy who just cannot seem to build muscle no matter what you try, there could be some vital things that you are doing wrong with your muscle building workout program that’s hindering your results.

Many skinny guys are making critical errors that do keep them from seeing results - and often these errors go exactly against what they think they should be doing.

Here’s are the top 5 muscle building mistakes skinny guys make.

Too Much Volume

Think doing more exercises in the gym will help you build muscle fast?  You might want to think again.  For the skinny guy, the saying ‘less is more’ couldn’t be more true.  If you’re struggling to gain weight, do yourself a favour and half all the number of sets you’re doing for each exercise for two weeks and see what happens.

My guess is you start growing.  Skinny guys just cannot handle that much volume with their workouts.

Not Enough Food

Next up is not enough food.  This is probably the most common mistake I see people making.  They complain that they’re doing workout after workout after workout but still cannot gain weight.

If the workout pans out to be decent, then the next place to look is the diet.

Let me ask you this. If I told you to build a house and gave you 10 bricks to do it, would you be successful? Obviously not.

So why do you think your body would be able to build new muscle tissue without supplying the raw materials? Food is the raw materials so if you’re not gaining weight, this is a pretty clear indication as ever that the reason is more than likely because you aren’t providing the materials.

Start eating more - and don’t stop until you start seeing weight gain taking place.  Many skinny guys have to take in far more calories than they would originally think.

Too Much Cardio

Another issue for some is cardio.  The skinny guy figures that he can keep fat gains minimal if he throws in 3-4 cardio sessions a week.

Well, first off, if you’re a skinny guy, you likely don’t really have much body fat to lose. So what are you worried about? Usually these individuals could actually gain a bit of body fat and it’d just make them look fuller and a bit more muscular.

Only worry about cardio if you’re really packing on the fat weight. Otherwise, it’s just going to interfere with your ability to recover.

If you must do some cardio, do 2-3 sessions of walking. This should keep your heart healthy and won’t sacrifice your ability to build muscle.

High Stress Levels

Stress is not only nasty to deal with, but it’s also going to make building muscle quite difficult.  When your body is in a highly stressed state, it’s going to be secreting a hormone known as cortisol throughout the body.

The job of cortisol is to break tissues down (for energy - it comes from the ‘flight or fight’ response). If you’ve got cortisol flowing through your veins breaking down tissues, it’s pretty hard to start building tissues up (which is the goal of muscle building).

If you’re a high stress person, you may want to do something to deal with that. Deep breathing, writing in a journal, or removing some of these stressors from your lift is where you should start.

Reliance On Supplements

Finally, the last mistake that some skinny guys make is relying a little to heavily on supplements.  They pimp out their cabinet full of the latest and greatest products aimed to help you build muscle.

While it’s great that they’ve got the desire to burn a whole in their wallet and support these supplement companies, remember that no supplement will do the work for you.  When you spend more time reading up on supplements than you do actually doing your workouts in the gym, you know you’ve got a problem.

If you want to build muscle, the main three supplements I’d recommend are protein powder, creatine, and fish oil.  After that, you’re just not going to need a great deal more to see results - assuming a proper diet is in place.

So, keep these points in mind as you go about your muscle building program.  Making changes if you aren’t seeing results is vital because if changes aren’t made, chances are you’ll be starting back at the exact same image in a year’s time.  Progress doesn’t happen without change so make sure you’re not standing still if you aren’t getting the results you’d like.

For more great training information, visit Shannon's site at www.fitnessuncovered.com 

 

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5. Why The Pros Use Competition Style Kettlebells

By Mike Mahler 

I really enjoy training and teaching with the competition style kettlebells. I have been using the comp style kettlebells for my self and my clients since 2007. I had used the cast iron bells for a long time prior to my sport bell introduction, and still consider them to be great tools. Yet, I knew there was something special about the competition kettlebells the moment I got my hands on them! They felt great in the rack position and I knew my clients would appreciate the handles, due to the smaller diameter.

To any kettlebell lifter who has only trained with the cast irons, the uniformity of the sport bells might be a bit puzzling at first, due to the identical size and shape regardless of weight. The idea is simple, but genius! Whether you are training with the competition kettlebells to compete in the sport or just to get stronger, once you have honed your technique, you're done! Once your nervous system allows you to adapt to your rack position and hand placement, you will never need to relearn it. Now you can save time by focusing on developing more strength and strength endurance without constantly having to readjust for a larger and larger bell. When we played basketball on the playground as kids we never had a middle school size ball, then a high school size ball, then a college size ball, no, we had a "basketball" and a ten foot rim! We adapted with efficiency.

The smaller diameter handle of the competition bell has really helped me keep my thumb on my index finger when holding on to the bell. This allows my grip to last much longer, allowing me to work longer, yielding greater results in performance and strength endurance. I highly recommend giving the competition kettlebells a try. They have been very beneficial to me and to the athletes that I work with.

- Jason Dolby, Kettlebell Instructor and Kettlebell Sport Competitor 

IKFF (CKT) (FMD),  AKC,  RKC,  Z-Health Movement Therapist (Level 3),  NASM (CPT),  MBG (CNT),  ART (Lower Extremity)

 I like the competition style kettlebells because the dimensions are the same regardless of weight. Example - a 12kg bell and 40kg bell are the same size.  As a result, the technique and alignment stay the same for the both bells.  With other styles of kettlebells, there is normally a significant size difference between a lighter and heavier bell which creates a new learning curve every time you make a weight jump.  The color scheme of the bells promotes progress too – not to many guys want to lift a pink kettlebell for any length of time :-) 

 

Ken Blackburn, Associate Head Instructor and Director of Operations for the IKFF (International Kettlebell & Fitness Federation). 

Competition Kettlebells are my preference when it comes to lifting.  They make it possible for athletes of all levels to advance to new loads without relearning technical nuances associated with the dimensions of the bell.  The handle diameter, circumference of the sphere, and color calibration of competition kettlebells are designed to provide a systematic way for one to progress with relative ease.  Not only do they feel great on the hands and wrists, but they also provide insurance against injury in the context of high rep lifting.  I highly recommend that everyone consider using competition kettlebells - they are a top tier fitness tool.

Mayachela Garcia, CSCS, AKC
Candidate for Master of Sport, World Kettlebell Club
IKFF Strength and Conditioning & Post-partum Fitness Advisor
Co-founder of the Ice Chamber www.icechamber.com

 

Frequently Asked Questions 

 

Q:  I notice you're offering two different lines of kettlebells--Lifeline USA’s cast iron kettlebells and competition kettlebells from the Colorado Kettlebell Club--which line is the best fit for me?

It all depends upon your training goals.  If you intend to train for kettlebell sport competition, your decision is an easy one, since competition kettlebells are a must for kettlebell sport training.  Competition-style kettlebells are de rigeur in the sport and the competition lifts (Double jerk, one-arm Snatch, Double Clean & Jerk) require precise technique and competition kettlebells are designed to offer the most efficient groove in the Jerk and Snatch. In other words, if you want the best performance possible you must acquire the competition-style kettlebells.

 The competition-style kettlebells offer other advantages as well. One, the handles are thinner than the standard bells, so those with smaller hands find the grip more comfortable. With thick-handled kettelbells your grip is the limiting factor, which is fine if your goals include developing your grip strength but problematic if you're training for increased cardio and work capacity. Additionally, the thinner handle allows the bells “ride” lower in the hand--right on the palm--which is the optimal spot for maximum power and comfort.

One feature I especially like about competition-style kettlebells is how the bells, regardless of weight, are standardized in size and shape. That is, an 18lb. kettlebell appears the same as an 88.  This is a tremendous advantage for the serious kettlebell trainee desiring to maximize technique and performance. With cast iron kettlebells, every time you progress to a heavier kettlebell, you'll need to adjust your hard-earned technique to accommodate the new kettlebell dimensions. While these adjustments might be less than dramatic, it's still extra time spent training and overall inefficient at best.  For example, when progressing from 70lb. kettlebells to 97s, the size difference is pronounced, thus if you're training the Double Swing, you'll have to make a major adjustment in your stance with two 97lb. kettlebells, which can be treacherous going, at least at first, since it's much harder to generate maximum power with a wider stance.  Not only have you created a major resistance with a much heavier load, you've compounded it by stymieing your pre-existing technique!  Worse, the necessary technique refinements per se offer no added benefit.

That being said, if maximizing your performance isn't your goal and instead you have a more casual attitude toward training, then the above is of no concern.  Have fun and don’t worry about it.  However, those of you wishing to avoid spending time with technique work every time you earn a heavier set of kettlebells should consider the competition bells.

Another thing to keep in mind is that, with kettlebells, increasing the load is hardly the only available progression!  One of the most beneficial aspects of kettlebell training is its potential for improved work capacity, along with cardio and strength-endurance gains, none of which require progressing to heavier kettlebells. Additionally, you can progress to harder exercises.  For example, the Standing Military Press makes an obvious progression to the Seated Military Press, which, in turn, progresses nicely to the Sots Press--all of which can be mastered--with great determination--with the same kettlebell. With ballistic drills, you'll progress from the Swing to the Snatch.  My kettlebell DVD’s offer a plenitude of exercises--and their logical progressions--to keep your kettlebell training fun and challenging without the financial burden of increasing loads.

Finally,  the competition bells are themselves a mixed bag. First, they are priced higher than standard cast iron bells but since competition bells are used primarily for work capacity, you'll hardly ever need to buy heavier bells.  Most men get all they can handle, in regard to improved work capacity, with a pair 53lb. competition kettlebells--very few men handle 70lb. bells or over.  Second, while the competition bell size and shape is preferred by many trainees, for others, the standard size is a negative.  Petite women ,in particular, find the competition bells awkward to handle, typically preferring the smaller-sized cast-iron bells. Petite women with aspirations of competing in kettlebell sport will have get used to the competition bells--like it or not--but those women training for fitness and aesthetics are best off sticking with whichever kettlebells keep them lifting regularly!

Another consideration with Lifeline USA kettlebells is that all bells, up to 62lbs., are manufactured in the USA, with the heavier bells coming from China.  The good news is that all Lifeline kettlebells will soon be manufactured, under strict measures of quality control, in their Wisconsin foundry.  Unfortunately, most Chinese-made kettlebells are sub-standard--I've even heard stories of handles breaking off mid-workout!  While the competition kettlebells offered on my site are manufactured in China, my friend, Nico, of the Colorado Kettlebell Club, has gone far out of his way in ensuring they are of the highest quality. After initially receiving a flawed batch of bells from another Chinese foundry, instead of reselling them, he ate the cost, then searched out the most reliable Chinese source he could find, testing and re-testing the finished products to guarantee consistency. Be assured that the competition bells for sale on my site are the best quality available and each carries the Mahler Aggressive Strength Seal of Approval.

Q: Why are competition style kettlebells more expensive than cast iron kettlebells? 

In order for the competition kettlebell to be the same size they have to be made hollow and then filled with molted metal to the desired
weight. To achieve this multiple additional steps are added to the process what makes more labor intense and more metal is used. The cast
iron kettlebells are produced with, well of course, iron. Whereas for the hollow kettlebells  (because of the thinner walls) steel has to be
used to give the walls enough strength. Steel is a more expensive metal and this also affects the price. Overall the steel hollow is a kettlebell you couldn't abuse like you could do with a cast iron bell because of this structural characteristic. Things like juggling and tossing are better done with a traditional cast iron. The competition kettlebells are for kettlebell specific training and feature more consistent and rounded handles (Although kettlebell handles are never perfect when the metal is left natural, because they come from a mold) and will deliver great result on technique development

Q:  Mike, which style of kettlebell do you use?

I've been using the Lifeline USA kettlebells for several years and I'm very happy with their quality and durability.  For my own workouts, I use pairs of 88s and 97s.  Since I don't train for kettlebell sport, I haven't any need for competition-style bells, but I do own a pair of 53 lb. competition bells, employing them from time-to-time in high-rep Push-Presses and Snatches.

My next purchase will be sets of competition bells, in the 88-105lb. range, with the goal of increasing my Military Press ability.  The KB Double Military Press is an activity I truly enjoy and I'm looking forward to ramping up my performance. Previously, with the cast iron bells, I've wasted time in refining my technique with each load progression, so this go-round I'm test-driving the competition bells in my effort to maximize efficiency.  I'll be using these competition bells for some other favorite exercises as well, such as the  Double-Kettlebell Swing, Renegade Row, Double-Kettlebell Bent-Over Row, and One-Arm Snatch, and you can anticipate my reports in the coming months. 

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6. Kettlebell Buyer's Guide 

Determine Which Kettlebell Is The Best Fit For You

 

               VS          

 

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8. Buyer’s Guide to Aggressive Strength Kettlebell DVDs

 

Q: I'm a beginner at kettlebell training--which DVD should I get?

 Start with my Level 1 Beginner Kettlebell Workshop. This DVD covers all the basic exercises and in great detail.  Level 1 Beginner Kettlebell Workshop also comes with a The Aggressive Strength Kettlebell Workshop Manual, an e-book loaded with photos, exercise descriptions, along with effective training programs for attaining your goals. With this package, you'll learn which exercises to do--and which program works for you--so you can get started safely and effectively.

Will I need two kettlebells to follow the Level 1 Beginner Kettlebell Workshop DVD?

There are plenty of single-arm exercises in the Level 1 Beginner Kettlebell Workshop, so this DVD is a good fit if you only have a single kettlebell.  Even so, do yourself a favor and start incorporating double-kettlebell drills into your program.  Double KB training is superior to single KBs for many reasons, chiefly, double KB training will improve your one-arm KB skills-- but not the other way around.

Level 1 Beginner Kettlebell Workshop DVD

"Just have to say EXCELLENT DVD.  I've been using kettlebells for a few years now but the breakdown you did on the exercises really helped improve my form just on the first workout.  The point about how to properly rack the bells and not kill your forearms was so simple. I would instinctively do it on single arm kettlebell exercises but failed to do it on double bell exercises and couldn't figure out what I was doing differently. Again, excellent DVD.  I'll have to watch it a few more times to really catch all the details."--Alex Bailey 

If you are new to kettlebells or want to master the basics this is the DVD for you. 

Q: I'm purchasing the Level 1 Beginner Kettlebell Workshop DVD but I'm wondering if there's another good beginner DVD as well?

 Beginners who are serious about making the best gains in kettlebell training should pick up The Boys Are Back In Town Kettlebell Workshop DVD. This DVD set features in all-star cast of  fitness experts sharing invaluable advice and tips.  In addition to dramatically improving your kettlebell skills, you'll learn about joint mobility for pain-free movement, kettlebell sport/competition training, specialized breathing techniques for optimal sports performance, and what it means to optimize the secondary sex hormones--and why it's so important to your health. There's nothing on the market like--or even close to--this incredible, comprehensive and unique DVD set.  Don’t be intimidated!  The information presented on The Boys Are Back In Town Kettlebell Workshop DVD is far-reaching but still appropriate and beneficial for every beginner.

 **Bonus:  Purchase both DVD’s together and I offer a special discounted price. See side panel 

I've been training with my kettlebells for several months and I'm feeling confident with the Press, Swing, Clean and Snatch.  Now, I'd like to add some variety to my training, which DVD should I buy?

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9. Aggressive Strength Equipment Recommendations

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11. Aggressive Strength Magazine Archives 

http://www.mikemahler.com/newsletter

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Until next time.

Live Life Aggressively!

Feel free to email me with your comments and feedback at mahler25@yahoo.com

Mike Mahler

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