Why Train Rough Strength Style?
It happens that today is second Rough Strength birthday. So I decided to come up with something special and fundamental at the same time. I have written lots of articles on training and nutrition. But I never wrote a whole article on why I think Rough Strength method is superior than others at least for my goal as well as for any strength-related goal. I can speak about this whole day but I won't bore you to death with long intros and get straight to the point. But, firstly, what is Rough Strength?
What Is Rough Strength?
I want people to have clear understanding of what Rough Strength is. Word 'rough' is used here not only like hardcore but first and foremost meaning without any luxuries. It's something you can use at home with anything you have.
I don't want it to be confused with trendy street workout or crossfit, or gymnastics, or powerlifting etc. Firstly, Rough Strength is obviously not a sport. It can have some competitive edge but it's not the main point. Why? Because it has no rules except for training for strength and progressive resistance and minimal effective equipment. You can use any implement you have at hand. Do you have nothing? Well, then there are calisthenics and gymnastic skills that will build strength just with your bodyweight. Want to add difficulty and challenge? No big deal, get a pair of rings. Want some variety but don't want to spend money on equipment? Make a sandbag. I wrote a lot on why and how to implement it. Want some versatile interesting and fun strength training implement? Get a kettlebell. Or better pair of them. Do you have access to barbell, dumbbells, tire, sledgehammer, gripper etc? Awesome. Use them if you want. The rules are the same. But in the end you don't need any fancy equipment to get results. And aren't results all that matter? You can get superstrong with as little equipment as bodyweight and sandbag. So what's your excuse?
Rough Strength is more of a personal struggle to get stronger, leaner, better. It's about getting in tune with your own body. It cultivates right attitude and discipline. It makes you better human and person. It's all about self-development. You and only you are the main piece of puzzle, not some unimportant things.
I will use term Rough Strength method later in this article. While there are no hard boundaries on what equipment to use Rough Strength method here means using calisthenics, kettlebells and sandbags separately or together like complete strength training system. These are the tools I found the most versatile and inexpensive. Anybody can have a full home gym even with these 3 tools.
Rough Strength Mission
As you can see there are no set in stone rules in Rough Strength method. Then what's the mission of my blog? Simple. Take a look around. What do you see? You see people that are believing that they need to pay for gym memberships to get in shape. You see people that believe they need fancy equipment to get lean and/or muscular. You see people that concentrate too much on external aspects instead of internal. This is wrong. Rough Strength mission lies in educating people. We live in whole new age. It's the age of information. I want to show you that you don't need gym memberships anymore. All tools are almost free. The thing you need to concentrate on is education in physical training and nutrition and/or getting help from professional. That is what makes HUGE difference. Never stop educating yourself.
If you are interested, I have 3 fundamental rules:
- Never teach what you haven't done or have little expertise at.
- Practice what you preach.
- Share the knowledge.
So what you read on my blog is the result of following these rules. I'm not one of those "fitness gurus" that claim that they know everything (but in reality they just full of crap and know only how to make testosterone shots in their ass). I'm just an ordinary guy with average metabolism and genetics sharing his knowledge and experience with the world. I think, honesty is the thing that makes difference. That's who I am.
And HUGE thanks to all of you who shared my work, who subscribed to my newsletter, facebook page, twitter, RSS. You all are awesome. You all took part in spreading the knowledge and helping Rough Strength mission. We all are family.
And why the F do you need to use this RS method? I'll give you 10 reasons.
10 Reasons Why You Should Be Using Rough Strength Method
- It's almost free. I train now only with rings and sandbag (I don't have kettlebells here in Kiev, and I occasionally touch barbell and dumbbells). Again all you need is education and coaching. I got my recent sandbag for under $5. If it's expensive for you then training is not your thing, go cry in pillow.
- It's sustainable. When you have education you can sustain your training (and nutrition) for a lifetime. Who cares whether it's crisis or all gyms are closed? Or you are at the uninhabited island? Whatever. Knowledge gives you freedom and sustainability. No matter what you will always find how to train and progress further in your quest for strength.
- It's based on facts and reasonable progressions. I really don't like when people make unsupported claims. All of the information I share was tested by me and my clients. I filter useless crap and put out only what works. Also I don't like just-do-it approach (used, for example, in street workout). If you do something you do it on purpose. Proper programming is one of the most underrated things by regular gym rats. That's why they are so weak and girly. And that's why we are strong. Besides, I like to improve my knowledge every day so Rough Strength method is never out-dated.
- It builds real-world strength. Machines and bosu ball won't give you these awesome results in strength that you can use anywhere: from helping your friend moving furniture to bar-fight toughness.
- It builds mental toughness. That's one of the most important aspects of strength training. And Rough Strength method take it to the whole new level. You'll find out that coping with stress will be much easier. Work, family etc. If I wasn't training I would have jumped off the cliff already (living here in Ukraine is pretty tough, you know; 95% of people can barely earn money for decent food and living).
- It teaches you how achieve "impossible" things. As well as any proper strength training method. Progressive resistance and practice are keys to achieving any goal or skill. Handstand, Planche, the One-Arm Chin-Up, Big Bench Press, Huge Squat, playing guitar, riding a bike, being a good manager etc. Make one step at a time and practice more.
- It will help you with aesthetic goals. Who said that only barbell and dumbbells are good for getting ripped and muscular? It's all possible to achieve with calisthenics, sandbags and kettlebells but it will take longer time. Who cares in the end?
- It can be used to supplement any sport-specific training. If you are participating in some sort of sport then you will definitely benefit from this method. Read the reasons above. You will be stronger, leaner, more muscular etc. Isn't sport about being all that and playing sport?
- It's simple. But not easy. You concentrate only on important things. That's how you will not waste your time on useless crap. Doing only important things is simple but never easy. Train, eat right, rest, repeat. How it can be more simple?
- It's just awesome. Nothing to explain.
How to Use Rough Strength Method?
Firstly, who is RS method for? It is for serious and dedicated trainees only. Regular estrogen men and gym chicks will probably find it too difficult and demanding. If you are one of them stop reading right now. You won't get all the sophistication of the method, anyway. For all the others (I mean, hardcore dudes and dudettes) - read on.
So how to use this method? Well, it all depends on your level of dedication to it. Basically, there are 3 ways:
- Incorporate exercises you like into your current routine;
- Incorporate unconventional (or home) training days;
- Use Rough Strength method solely.
There's no best way. It all depends on individual. Everybody will find different use for the method. There is one important principle you need to understand: any exercise you perform in commercial gym can be performed at home with bodyweight, sandbag or kettlebells. When you understand this principle you can find substitution for any exercise. This is how you achieve freedom from commercial equipment. This is how you use RS method. Bench Press can be replaced with Planche Push-Up or One-Arm Push-Up, Barbell Rows can be replaced with Front Lever Rows, Barbell Squats can be replaced with Pistols or Sandbag Squats etc. Of course, these exercises will feel different but who cares. Again, the only thing that matters is result.
To understand this more deeply let's breakdown an example. There are basically several movement patterns of your body. For example, Bench Press is Horizontal Push movement. Just imagine how your hands travel during the movement. Why "horizontal"? Because of the position of your body to the floor and gravity. It's horizontal to the ground. "Push" because you press weight away from the body. Now when you understand what type of movement Bench Press is you can find a substitute for it keeping in mind that it is horizontal push. It can be Planche Push-Up, One-Arm Push-Up, Weighted Push-Up, Kettlebell Floor Press, Sandbag Floor Press etc. Read this article for more.
Important VS Unimportant
Another skill you need to develop is separating important from unimportant. Not to bore you completely here are two random lists.
Important:
- Progressive resistance;
- Protein;
- Discipline;
- Dedication;
- Patience;
- Consistency;
- Basic Exercises;
- Calories and Macros;
- Education etc.
Unimportant:
- Supplements;
- Equipment;
- Pump;
- Programs of Champions;
- What exercises do I (or any other guy except you) use;
- Fancy gym clothes;
- Socialization;
- Ab and biceps training etc.
Closing Thoughts
That's it. Is my method the only right thing to do? No. If you are doing something and it works for you then do it by all means. But if what you are doing now doesn't work you can use Rough Strength for help. If you are open-minded and ready to challenge yourself with something new then you are welcome. Thanks for reading. Do me a HUGE favor by sharing this with as many friends as possible.
Play rough!
Alex
Subscribe to my RSS Feed, e-mail newsletter, Facebook page and Twitter for more rough strength training tips.
I'm always ready to help you.
P.S. What are your thoughts?
Top 5 Exercises for Awesome Shoulder Development
You may wonder why the F do I write an article on such trendy and obvious thing? Hell, you can search the internet and there will be tons of info on shoulder training. And I'm cool with it. But I'd like to write the Rough Strength version. It's like the sum of my own training experience. Besides, there are lots of people who are new to training and they are wondering how to get those strong cannonball shoulders. And why am I writing about shoulders? Why not legs? Why not biceps and abs? Because shoulders are the most masculine part of the body (along with traps). Nothing will make you stand out from the crowd like well-developed shoulders. Shoulder is one of the most complex joints so it's wise idea to develop them. If you notice all the upper body movement patterns are based on the shoulder position. So here is Rough Strength top 5 exercises for awesome shoulder development:
5. Sandbag Military Press
On fifth place there is sandbag military press. Here are photos of start and finish of the exercise:
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Basic technique points are:
- Keep your lower back arched;
- When you press the bag overhead try to press it back, behind your head. This will ensure that you will press it straight up;
- Lock the elbows at every rep;
- Always touch the chest at the bottom.
Here is a video of me push pressing 75 kg sandbag:
Of course, push press is not the same as legitimate military press but, anyway, it's close enough for you to understand what this movement is all about.
Why I like sandbag military press for shoulder development? Read this article for overall sandbag benefits. I like this movement for its functionality. It teaches you to lift over your head an unstable always changing object. It builds shoulder and triceps strength not many exercises will be able to match. I highly recommend you to use this exercise in your training routine if your goal is maximal upper body strength and size development.
4. Kettlebell Seated Press
Kettlebell seated press is number 4. Unfortunately, I have no pictures or videos of this exercise. Anyway, I'll try to explain it. It's simple but effective. You seat on the floor. Take the kettlebell in one hand. Then press it overhead without holding anything with the other hand. You will notice that your shoulders get fried with much less weight comparing to military press. It happens because you can't help yourself with your legs and lower back. Your shoulders work much more. Why unilateral? Because there are big chances that you will fall if you press two kettlebells. If you brave you can do it bilateral.
This exercise will be like breath of fresh air when your military presses will stall. Also kettlebell Sots press can be in this category.
3. Planche Push-Ups
Planche push-ups (as well as static planche) would be number 3. Despite the fact that most of the trainers will put planche push-ups in "horizontal push" category it works slightly different muscles than classic exercises from this category. Bench press, for example, works mostly pectoral muscles with some shoulder and triceps involvement (for different people the level of involvement will be different). But planche push-ups work mostly shoulder muscles and lats. Chest muscles and triceps don't get as much work to do as in bench press. Anyway, this exercise is awesome for shoulder development and you can't deny it. Hell, you are holding your body parallel to the ground and doing push-ups in this position. Your shoulders get a lot of work to do (ranging from stabilization to dynamic movement). Here's my video with some straddle planche push-ups in it (it's old, now they are much better, need to make a new video):
You will definitely want to add these bad boys to your training regimen. But here's the word of advice for you. Don't force your progress. It won't come faster. Stay with tuck version as long as it takes to master it. Don't be a fool. Planche is not a skill that you will be able to obtain overnight. Be prepared for several years of hard work. But in the end it will be well worth it.
2. Clean & Press
Number 2 is clean and press. Classic exercise that gets forgotten all the time. Why do you want to clean the weight every rep? Because by doing so you will give your shoulders more work to do (especially the posterior deltoid). You will ensure the good well-balanced shoulder development, and ton of usefulness as a side effect. So the movement is composed of two parts: clean and press. The weight is on the floor. You come to it. Clean it. Press it. Lower it down. Repeat. Simple. Here's just ordinary clean & press:
You can do this exercise with any weight. Use barbell, dumbbells, kettlebells, sandbag, stone etc. Your fantasy is the limit. My preference would probably be kettlebells. But I like barbell clean and press too. As well as every another variation. Cool movement. Do it.
1. Handstand Push-Ups
And number one is, of course, handstand push-up and all its variations. I can go on and on talking about this exercise. So to save your time I only say that handstand and handstand push-up are synonyms of awesome shoulder development. This includes all the variations: handstand, press handstand, wall-assisted handstand push-ups, free-standing handstand push-ups, 90 degree push-ups, planche press to handstand etc. Why I like it so much? Because all you need is your body and occasionally some wall. But the benefits are tremendous.
Handstand push-ups are my best choice for shoulder (as well as upper body) development. You can find me doing full range of motion wall-assisted handstand push-ups in on of the videos above.
Exercises to Keep Your Shoulders Healthy
The exercises I mentioned are less harmful to your shoulder joints than everybody's favorite bench press but, anyway, it's a good idea to develop rotator cuffs and overall shoulder health and mobility. Here are 2 ways to make it happen:
1. Cuban Press or Rotation
The most boring video ever but very good exercise for shoulder and particularly rotator cuff health. What's the difference between press and rotation? In Cuban press you press the weight up after the rotation and lower it fully between reps.
2. Scapula Mobilization by Ido Portal
Very sound routine for scapula mobilization which can be used with several adjustments for improving shoulder flexibility.
And Don't Forget Pulling
It is always a good idea to balance your pushing work with pulling. So when you construct your routine don't concentrate blindly on pushing. Throw in some pulling like pull-ups, front lever rows, kettlebell rows, high pulls, snatches, cleans etc. Always try to maintain structural balance as much as possible. This way you will ensure that you won't get more injuries.
Closing Thoughts
So there you have it. Rough Strength version of top 5 exercises for awesome shoulder development. Use it wisely. And finally build some cannonball shoulders you will be able to crush walls with. Thanks for reading. You will do me a great favor if you like and share this post with friends.
Play rough!
Alex
Subscribe to my RSS Feed, e-mail newsletter, Facebook page and Twitter for more awesome exercises.
I'm always ready to help you.
P.S. What are you favorite shoulder exercises?
Top 3 Strength Routines for Beginners
"What routine is the best?"
"What routine will build muscle?"
"What routine will build strength?"
I get these questions all the time. Firstly, there's no such thing as "the best routine". For beginners, the best routine is the one you stick to for long enough time to get results. Secondly, everyone is different. Working as personal trainer I see this all the time. People find crappy programs on the internet and follow them blindly in hope of results. And most of the time they fail miserably. All because generic programs don't work. They don't take into account your biomechanics, your conditions, your performance capacity etc. The only program that will work for you is personalized one, tailored to your current goals and conditions. So programs available on the internet should be considered as templates rather than actual programs. So today I'd like to share with you my current top 3 strength routines for beginners.
Mark Rippetoe's Starting Strength
Original version:
Workout A
1) Barbell Squat 3 x 5
2) Barbell Bench Press 3 x 5
3) Barbell Deadlift 1 x 5
Workout B
1) Barbell Squat 3 x 5
2) Barbell Military Press 3 x 5
3) Barbell Power Clean 5 x 3
Workouts A and B should be alternated on a 3-times-per-week basis. For example, Monday - workout A, Wednesday - workout B, Friday - workout A, Monday - workout B etc.
Rough Strength version:
Workout A
1) Sandbag Zercher Squat 3 x 5
2) Weighted Push-Ups 3 x 5
3) Kettlebell Double Swings 3 x 5
Workout B
1) Sandbag Zercher Squat 3 x 5
2) Handstand Push-Ups 3 x 5
3) Sandbag Shouldering 5 x 3
Same rules as above.
My comments:
Starting Strength routine have proven its usefulness with lots of tranees. It helped many people that were in a step of quitting. In my experience this might be the most effective template for beginners. It worked like a clock for me and my clients. Its beauty in its simplicity and minimalism. Nothing unnecessary. That's why it works. The only downside is that power clean is quite demanding technically. But you can change it to weighted chin-ups if you like.
Iron Addict's SPBR
Original version:
Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15
Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10
Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15
Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10
Wednesday
Repeat
Rough Strength version:
Monday
Sandbag Zercher Squat 2-3 x 5
Glute/Ham Raises 3 x 10
Kettlebell Double Bent Row 4 x 6
One-Arm Towel Curl 3 x 8
Calf Raises 3 x 15
Wednesday
Sandbag Floor Press 3 x 5, or 3 x 3
Incline Kettlebell Bench Press 4 x 8
One-Arm Kettlebell Military Press 3 x 8
Sandbag Skull Crushers 3 x 10
Ab work 3 x 10
Friday
Kettlebell One-Arm Snatch 2-3 x 5
Kettlebell Double Front Squat 2 x 10
Chin-Ups 4 x 6
Sandbag Curl 3 x 8
Calf Raises 3 x 15
Monday
Handstand Push-Ups 3 x 5, or 3 x 3
Kettlebell Floor Press 4 x 8
Sandbag Shoulder Press 3 x 8
Incline Tiger Bend Push-Ups 3 x 10
Ab work 3 x 10
Wednesday
Repeat
My comments:
This routine is awesome. It gives you enough variety and options while having a solid base. It combines strength work and volume - best of the two worlds. Most of the trainees should progress very good on it. You can find here my another variation of this routine (combined with Convict Conditioning). The only downside of the routine is that it stops working someday (but it could be more than 6 months steady progress).
Pavel Tsatsouline's Power to the People
Original version:
1) Barbell Side Press 2 x 5
2) Barbell Deadlift 2 x 5
Monday - Friday - workout days. Weekend - rest. First set is approximately 5 rep maximum. Second set is 90% of the first one. Plain and simple.
Rough Strength version:
1) Kettlebell Side Press 2 x 5
2) Sandbag Zercher Squat 2 x 5
Same as above.
My comments:
Well, it's highly unlikely that you'll build a lot of muscle on this routine but you'll gain a lot of strength (that's all that matters, right?). Simple, hard to screw up but definitely not easy. The only downside is that your workouts will take probably less than 30 minutes and you won't be able to make an excuse that you have no time.
Closing Thoughts
There you have it. These are my top 3 routines for building strength for beginners. Don't be afraid of "beginner" status. In any case, if you can't do double bodyweight deadlift for reps then you definitely can benefit from these routines. And if you can you should test these routines for variety. As always thanks for reading. Comments are mandatory. As well as sharing with your friends.
Play rough!
Alex
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Progressive Resistance. Protein. Patience
Are you tired of not getting results? If yes then you're probably screwing up in one of these three fundamental principles.
Progressive Resistance
Firstly, even the most retarded gym rat should understand this fundamental principle. If you're not using more weight/doing more reps/using harder exercises/doing less rest between sets/doing more sets etc. then you will not see any difference in your strength and how you look. Tattoo these words on your forehead to remind you this anytime you want to change something and get weaker instead of getting stronger. Fuck, you can do 2-3 exercises all your life and keep getting stronger in them and you will be a powerhouse in 5-10 years. Keep getting progressively stronger in your training and you're on the right track. Rethink your training today, make progressiveness your number one priority (not some stupidity, brand new gadget or fancy exercise) and you'll get results finally.
Secondly, through experience I came to conclusion that resistance is resistance. It doesn't matter where it comes from. Barbell, dumbbell, kettlebell, bodyweight, sandbag - all the same. Either has it's own pluses and minuses (which I discussed here). But do you really think that it matters to your body what you use in your training? The right answer is no, it doesn't matter. You think you can't gain mass with bodyweight training? Make it progressive and work up to hardest exercises FOR REPS (of course, you need to get your diet and rest right which I will discuss later) and tell me how you look. You will look big, athletic and awesome (with a bonus of being able to insanely control your body). The same is true for kettlebell or sandbag master. Pick up the resistance you like, make it progressive and you'll be amazed with results. You know why barbells are considered the king in gaining strength and size? Because it's extremely easy to make their resistance progressive with all those plates in the widest weight range possible. If it becomes easy to press given weight just add a couple of kilograms (or just one, or a half) and be happy. No need to overthink. With bodyweight strength training everything is WAY more complicated. Everytime you move to harder exercise it could be a HUGE jump in resistance. For example, handstand push-ups became easy and you decide to move to diamond handstand pushups. Well, to your big surprise you might not be able to do even a single. Then you try 1/2 diamond handstand push-up (or even 1/4). The same with kettlebells. 16 kg then 24 kg. Wow, it's fucking 8 kgs! That's why so many people fail to get results with unconventional strength training tools.
Take-home point: pick resistance you like, make it progressive and train to success.
Protein
Protein is crucial for building muscle. Any average gym rat should know that. But I rarely find people who want to build muscle AND consume adequate amounts of protein daily. 1 g per 1 lb of bodyweight? 2 g per kg? Well, this will work for some people. I mean, genetic freaks and people who just started training. But for the majority it's really low number. If your training is ok (it means that you're getting stronger on a regular basis) and you consume enough calories (it means more than you burn throughout the day) but still your muscles don't grow then you might be not getting enough protein.
What is enough? 1.5 g per 1 lbs of bodyweight (3.5 g per 1 kilogram) is a good starting point. Some people will need more than that. For example, 2 g per 1 lbs of bodyweight (4.5 g per 1 kilogram). That's pretty big numbers but that might be the most important diet change you need to make to start growing.
Some people can argue that you don't need so much protein but highly likely that they have pretty good genetics or are fat bastards that think that they're muscular. These numbers are not got from air. These are real-world numbers that work for majority of trainees. I learned them from Wesley Silveira a.k.a. Iron Addict and Charles Poliquin, as well as from some other authors who I trust. Then I checked them and was amazed with results. Don't be fooled. You need ultra-high protein doses to grow. Period. And muscle growth is not the only positive effect of high-protein consumption. Improved fat loss is what I've noticed while experimenting. It's really insane. Up your protein intake and see for yourself.
I don't recommend high-protein diet if you have any kidney disease. Consult your doctor on this topic first.
Side note: there are some cases when you can get away with less protein. And I mean intermittent fasting and Warrior Diet. But that's the theme for another post in future. If you follow basic eat-whole-day approach then the numbers are accurate.
Patience
“A journey of a thousand miles begins with a single step” (attributed to Lao Tzu – founder of Taoism)
Patience is the third crucial factor of training (as well as any) success. How pity that nowadays less and less people understand this important principle. To achieve something worthwhile you need time. I mean TIME. And lots of it. No great strength and physique were built in 4 weeks. So why do you think that you can rebuild yours in that time frame There are tons of hype out there. You need to separate truth from myth. Yes, you can gain some decent amount of muscle in short period of time. I've seen it, I've done it. But it is possible in two situations:
1. You're just started training and eating right.
2. You wasn't training and eating properly for awhile and regained what you previously had due to muscle memory.
Don't search quick fixes. They won't last long. Make training, eating and rest your habit, your new lifestyle. And only then you'll be able to get the results you want. Give your goals time. Muscle gain of 10 lbs per year of consistent training is pretty good solid result for average natural trainee. Some will be able to gain more (especially in first year), some will gain less due to crappy genetics. But anyway, with such speed you'll end up 30 lbs (15 kg) bigger in 3 years. [UPDATE: this is VERY good result. Maybe for some people that struggle to gain muscle this number will be 20 lbs (~10 kg)] 80 kg trainee will be 95 kg and will look TOTALLY different. Well, he won't remind Dorian Yates but he'll definitely be a powerhouse.
Just think about it. You don't expect just planted seed to grow in 3 hours, right? So don't expect your strength and muscles to grow that fast. It's a daily routine. The only method to speed up results is to find what works for you and stick to it for as many days per year as possible.
Patience always pays off.
Closing Thoughts
Strength and physique building is not a rocket science. Yes, it involves thinking but everything's plain simple (not easy, though). I hope this article taught you something new. Follow these principles and get results you've deserved. Thanks for reading. Spead the knowledge.
Play rough!
AZ
Rough Strength Review: Mike Mahler’s Advanced Kettlebell Course
Time to make training fun again in 2011! You will love all of the new and exciting drills on this new DVD set! Ramp up strength and conditioning, lose fat, and build explosive power!
Who is this DVD for?
This DVD is for trainees who are already got acquainted with kettlebells, mastered basic exercises and are hungry for more. Basically, this DVD is for everyone who is intermediate or advanced level in kettlebell training. Nevertheless, beginners will learn a lot of new and useful information too.
What will you learn from it?
You will learn tons of information on technique and performance tips. Here's a list of exercises that are demonstrated on this DVD:
Double kettlebell drill with the bells outside of the feet:
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- How to Defeat Your Worst Enemy
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- Top 5 Exercises for Awesome Shoulder Development
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