American Kettlebell Club Blog

The New WKC Ranking System Explained
article by Mike Stefano

August 29th will change the direction of Kettlebell Sport in America. That’s the date of the AKC Worlds in Chicago, and the first sanctioned competition under the new WKC ranking system. Achieving rank is necessary before being allowed into this World competition.  But have no fear, under the new system the kettlebell sport lifter can achieve rank with other than the heaviest kettlebells.

I’ve worked side by side with Valery Fedorenko for over two years now, and I’ve learned one thing-Nothing is ever done without a good reason!  His ability to perfect technique, create training protocols, and develop ranking systems is unparalleled.  This case is no exception.

Rank can now be achieved with every level kettlebell, from 8 to 32 kilograms.  This ingenious system encourages the lifter to work his or her way through the bells, perfecting technique as the first order of business. This doesn’t affect high level kettlebell sport athletes who compete with 16kg and 20kg (women) and 28kg and 32kg (men) kettlebells, and simultaneously maintains the integrity of the sport.

When kettlebell lifting is approached in this manner, certain built-in safetly valves are introduced.  The body, most specifically the joints, are allowed to acclimate to the high repetition overload without injury.  Light weight means high reps, inherently more practice, better technique, and markedly reduced overuse injuries due to this gradual period of acclimation.

For Snatch and Womens One Arm Jerk and Long Cycle the rules of the game have also changed.  No longer is the sum of both arms just simply totaled. To encourage a balanced and healthy approach, the overall rep total is limited by the low repetition hand. In other words, if the lifter performed 44 reps right, and 54 left, their score would be 44.

Top 10 Benefits of the New Ranking System

1. Promotes the use of lighter weight and greater technique
2. Reduces chance of injury as lifter can progress gradually
3. Opens the sport to many more lifters
4. Encourages a balanced, healthy approach
5. Allows coaches to bring in more clients / students
6. Specifically creates a better lockout and rack position
7. Promotes adherence to the sport
8. Creates competition at lower levels
9. Increases potential size of teams
10. Opens up the kettlebell community to more age groups

As a kettlebell coach, trainer, or simply a student, you should take advantage of the WKC’s new ranks system, as it throws the door wide open to new lifters who can now rank with lighter weight, but ultimately better technique.

Start preparing now for the AKC Worlds on August 29th in Chicago.

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Mike Stefano, head of the East Coast Kettlebell Club is Master Coach and Master Trainer with the American and World Kettlebell Clubs.  Mike also holds the position of Fire / Rescue Advisor and serves as Squad Leader at many of Valery Fedorenko’s Coaches’ Certifications.  Mike is conducting a Training Day at IronWorks Fe Gym in Great Neck on Long Island.  This unique event will help any lifter prepare for ranking, competition, or to simply develop proficiency in the Fedorenko Method. Visit the East Coast Kettlebell Club Website for more information.

Announcing The World Kettlebell Lifting Championship™ August 29th, 2009 

Location: 

Events:
 
 MENS JERK/SNATCH 

MENS LONGCYCLE   

WOMENS 1 ARM LONGCYCLE 

16kg Division

20kg Division

24kg Division

Weight-Classes: 

Men- 55kg, 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 90kg, 90+kg

Women- 50kg, 55kg, 60kg, 65kg, 70kg, 75kg, 75+kg 

Qualifications: 

To compete at The World Kettlebell Lifting Championship™ a Lifter must be officially and appropriately Ranked within the World Kettlebell Club or receive a Special Invitation. They must also be a Member of World Kettlebell Club (or one of its Affiliate Country Clubs) or pay a fee of $100USD and Register for the Meet before August 21st, Midnight. 

To be officially and appropriately Ranked for The World Kettlebell Lifting Championship™ means the Lifter must have submitted performance video and/or received approval and notification of their Rank within WKC.  For the World Kettlebell Lifting Championship™, the Lifter must be Rank II to compete M24kg/W12kg Division, Rank I to compete M28kg/W16kg Division and CMS or higher to compete M32kg/W20kg Division for Men and Women Jerk/Snatch (Biathlon) and LongCycle, with the exception of Women’s LongCycle where Rank I must be attained to compete W16kg Division, CMS to compete W20kg Division and MS or higher to compete W24kg Division.  

View Rank Charts

Mail video submissions for Rank to: 

American Kettlebell Club
6488 Liberty Knoll Drive
Hamilton, Ohio 45011 USA

Rules: The rules will be in accordance with WKC Rules of Lifting

Spectators: Everyone is welcome to watch, and seats are available on a “first come” basis and free of charge. 

Map/Directions: 

From O’Hare to MalcolmX

From Midway to MalcolmX

Hotels:  Check here for Hotels

Tourism/Sites:  See Chicago

Notices: 

Online Registration begins May 15th and closes August 21st, Midnight. 

Lifters must choose one Event, Jerk/Snatch (Biathlon) or LongCycle 

By Catherine Imes 

If you’ve spent any time around me at a competition, certification or workshop, you’ve heard me yell the phrase “Stick the Lockout“.

What does it mean when I say this? In the context of a Jerk, it means that you are not locking out the bell long enough before the drop. It might mean that you are push pressing, i.e. the arm locks out before the legs, or even that you are locking the arm and legs simultaneously and dropping. In the context of the snatch, it means you aren’t fixing the bell overhead in one motion or stopping it.

What are the common reason folks don’t get good lockouts?

1. Ignorance
2. Fast Pace
3. Fatigue
4. Lack of technical skill

Ignorance  You may think you are locking out and you aren’t. Many of us do not have the luxury of training under a watchful eye of an experienced coach on a daily basis. Even though we may train with others, if the coach or individual watching you isn’t adept at recognizing these flaws, you may do 100s or 1000s of reps incorrectly.The remedy is to have you or your coach occasionally submit video to someone who is experienced. I have commonly watched videos of athletes at their request and provided candid feedback on lockouts and of course other technical issues. Most people simply don’t realize that they aren’t doing it correctly.

Fast Pace  If you don’t have a good rack because of body type or flexibility, you may use a different pacing strategy especially with 2 arm Jerks. So, it isn’t uncommon for folks to knock out 5-10 reps, and then rest for a period of time and do it again. Unfortunately, this strategy can lead to sloppiness because reps aren’t always treated as “individual” units. I’ve done it this way and I know. If I  did 5 reps in 30 seconds on the Jerk, I thought 5 reps….not one rep at a time.  This pacing strategy may work for some who cannot rest in the rack. However, you need to change the way you think about reps. Yes, you may do 5 reps and then rest. But, pause long enough so that you still take each rep one at a time.   With the snatch, knocking out mindless reps may make one totally unaware of whether they are really fixing the bell.  If you’re snatching to 10′oclock, you are not fixing the bell overhead.  You really shouldn’t even bother with snatches; those aren’t snatches.  Swings would probably be easier on your hands and give you the same benefits.

Fatigue  This is an obvious one.  Many of us have gotten a no count for lockouts in the late stages of a set.  The cure for this is basically more time under the bells and conditioning.  Fatigue will cause technical issues.  That’s why it is important to remain mindful of pace and technique and fall back to technique when you are tired.

Lack of technical Skill  This is probably the biggest reason for many. Crisp lockouts are really demonstrative of high skill in the lifts and not a necessity for a legal lockout. It requires athleticism and coordination.  I’m amazed at the folks that overlook this.  Fedor Fuglev is stopping the 24kg bell on a dime in the right spot everytime at a blazing 27rpm pace in the snatch.  Valery Fedorenko can make his lockouts on all lifts look the same regardless of whether he is using an 8kg or a 60kg. 

The ability to stop a snatch on a dime and have it land in the right spot in your hand requires coordination.  You are stabilizing a moving weight!  Great lockouts in the jerk require precision in power and timing of tension so that the bells are fixed in the optimal spot.  You are demonstrating that you know how much power to apply to the first bump and how fast you need to drop under the bells to get your arms into the position for lockout.

Let’s say you have a problem locking out, let alone having a great lockout in either lift.  The inability to lockout is usually symptom of a technical problem. Examples of technical problems that could lead to shoddy lockouts in the jerk:  Disconnecting the hips and the elbows so that power is leaked on the first bump.  Not dropping under the bells quick enough on the second dip.  These are just a few problems that may cause you to push press or to move the bells in a position overhead where they may not be in a position that would be well supported by the skeletal system..

Examples of problems that could lead to shoddy lockouts on the snatch:  Not dropping the bell correctly from lockout. This problem is actually cyclical.  If you don’t get a good lockout, then chances are the drop will also be bad and the problem will perpetuate itself.  A poorly landed lockout on the snatch could be the result of poor timing in terms of the hip pop.  If the bell is not moving fast enough, it will not go to the spot you want.  The poor lockout may also be the result of not being aggressive enough in stopping the bell overhead.  Some people are too relaxed in this position and so they don’t fix the bell in one motion. 

Keep working technique issues. If you have access to a good coach, work with them. If working alone, pace  yourself. Pause when the bell is fixed overhead. Evaluate the position of the bell. Do you feel like you could stand there all day or after 5 seconds is it really difficult? Are your shoulders fatigued? If so, chances are that you are not locking out well. If Jerks are done correctly, you should feel little muscular fatigue in your shoulders. 

Keep working the one arm jerk!!!  If you can’t lockout a one arm jerk, you won’t be able to lockout a jerk with 2 bells and I doubt very seriously that your snatch lockout will be anything spectacular.  I’ve said before that the One Arm Jerk is the assistance exercise that I credit with improving my snatch even more-so than the swing.

We should all strive for great lockouts.  If we don’t, we are missing out on the benefits of the process; The process that will improve our flexibility, joints, and athleticism.

A great lockout is a defining symbol to a great repetition.  A bad lockout or non-lockout  is typically a symptom of a problem with an ill-performed repetition and low skill.

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-Catherine Imes is an AKC Coach and the first Master of Sport from America. She is also Women’s Team Captain for Team America, and is a Champion Kettlebell Lifter with several years competition experience, having placed Nationally and Internationally among the best in the World. She can be reached from her website www.catherineimes.com for Coaching, Workshops or Kettlebell Fitness.  Catherine is now a WKC Master Trainer and authorized to License new WKC Fitness Trainers. Please contact worldkettlebellclub@gmail.com to schedule a Course with her.

Have you heard about the new Master Trainer Program implemented by World Kettlebell Club and Valery Fedorenko? A select few who have shown exceptional teaching ability in the high level techniques introduced by Valery, are now responsible for Licensing new WKC Fitness Trainers in what is now the most sought after Kettlebell Fitness Protocol in the Industry. This MT Program has already been running successfully for a few months, but now we need to announce some of the Master Trainers publicly so you can get on their schedules ASAP. As you may or may not know, the Fitness Course is a Pre-Requisite for the Coach Certification overseen by Coach Fedorenko. If you want to come to any of these Coach Certifications, you absolutely MUST pass your Fitness License first!

KETTLEBELL LIFTING COACH CERTIFICATIONS 

San Diego / June 6-7

New York / June 20-21

Denver / September 5-6

Ann Arbor / September 19-20

Cincinnati / November 14-15

The Master Trainers are located throughout the world and conducted Courses in different venues or in their own gyms. If you don’t know a WKC Master Trainer, write to WorldKettlebellClub@gmail.com and request one speak with you. Congratulations to these new Master Trainers! Your hard work has really paid off and we are proud to have you part of the WKC Team! 

MASTER TRAINERS 

Mike Stefano

Catherine Imes

Gregor Sobocan

Steven Khuong

Maya Garcia-Khuong

Skip Chase

Jon Hoskins

Scott Shetler

Eric St-Onge

Chris Hoffmann

Ken Love

Eric McCarty

Chris Duffey

More MT’s to be announced soon… 

ALSO! We are so excited to announce our newest designation. Our first ever MASTER COACH Title! What does it mean to be a Master Coach? It’s an honored position, attained only by merit in the Sport of Kettlebell Lifting, and an appointment by the Chief Advisor of World Kettlebell Club, Valery Fedorenko. How can a Coach be considered for Master Coach status? First and foremost, a Coach who brings a Master of Sport in Kettlebell Lifting is considered. Also, an Athlete who is a WKC Coach and who attains Master of Sport is also considered for Master Coach Title. It is with great honor and respect that Chief Advisor Valery Fedorenko appoints these outstanding people as Master Coaches! 

MASTER COACHES 

Catherine Imes

Marty Farrell

Kelly Moore

Mike Stefano

Ashley Hughes

Scott Helsley

Kevin Jodrey

Bonnie Mullaney 

Sincerely,

WKC STAFF

I can offer no simple explanation for this.  Suffice it to say that ever since I found out that the Pro-Grade AKC bells were hollow I have been obsessed with finding ways to make them heavier.  For the better part of a year I dabbled with melting lead and pouring it into bells.  The result of all this mischief was a moderately annoyed wife, a patio with shiny silver spots, a pair of 36kg bells, a 45kg bell and a 51kg bell.  It is important to point out that this type of experimentation can be risky.  I think that is obvious based on the fact that you are dealing with liquid at a temperature in excess of 600 degrees.  Fortunately I didn’t get burned…much.  Also I know for a fact that the AKC is not too fond of people modifying their bells.  It will void the warranty of course and currently they offer size options all the way up to 48kg.  So whatever size you are looking for they have got you covered.  It wasn’t always like this though so a few pioneers (like me) had to improvise.  Seriously, messing with this stuff can be dangerous and I do not recommend it. Anyhow, when I found out that a regulation size bell was brought up to 60kg and was in the protective custody of the AKC, well lets just say I was intrigued.  How did they do this?  What did they use?  Where could I get some?  Could I surpass this feat?  I wondered for a long time about this but I didn’t do anything about it until inspiration came from an unlikely source.  That source as it turns out was my previously annoyed wife.  A friend of ours is in the metal recycling business and my better half said one day “you should ask him if he can get you any yellow cake”.  (We will call this massive mystery substance, yellow cake.)  Unlike the cake you buy at the store though, this cake is expensive.  Turns out my buddy had some cake but at the last minute he sold it out from under me.  No worries, as a comparison shopper I found it cheaper from someone else anyway.  After a few nights of smashing, welding, melting and painting it was done.  I had myself a 61kg bell in regulation size.  This was the heaviest in the world (at the time).  I was feeling pretty smug.  I put it up on my blog.  I even made some t-shirts for anyone who could get it overhead.  I still have a few left too.  I thought that was that.  Then I told Eric Liford about this and he was interested.  He asked me if I could make a heavier one as he wanted to surprise Valery with it at the Arnold Classic.  I figured I learned a thing or two from my previous adventure and I was confident I could beat it. 

Eric sent me a couple of bells and some funds and I sourced some more yellow cake.  Being the total rock star that I am, I figured this would be a slam-dunk.  I loaded it up and in what seemed like no time I was done.  (For some reason time moves quickly during this process, maybe it is a side effect of inhaling vaporized lead).  I figured I had my previous result beat but when I weighed it I had another 61!  I immediately recognized the significance of this. This is an example of snatching victory from the jaws of defeat. I now had a pair of the heaviest competition size bells in the world!  I still have them too.  I told Eric about this minor failure and he said try again.  We really wanted to get to 65kg but we also came to the conclusion that 64 would be better as these bells were often referred to in poods which are an old Russian measurement of mass.  One pood rounded to the nearest kg is 16kgs.  Thus 64 kg would represent 4 pood.  For this project I got some nice yellow cake that was denser but more difficult to work with.  I strategically placed the pieces in the bell to get maximum mass.  I ran the calcs a few times and said a prayer.  It was a good melt and things went well.  We got it to 63.8 kg on one scale and about 64 on another so we made it.  A new world record!  There was not a bit of empty space in that bell I can assure you. The monster got painted up nice and pretty for the Coach and it made the trip to the Arnold.  Let me tell you, securing this thing in the car was no small feat.  Getting it up out of my basement wasn’t fun either.  I also brought one of my 61s as the AKC had their 60kg bell there.  I want to see if anyone out there can clean a pair of 61s (or a 60 and a 61) and put them overhead.  Some strong men have tried so far, including the best that the Arnold had to offer.  All failed.  Everyone had a good time with the 64.  Especially Coach Fedorenko.  I figured this was the end.  My wife threatened me with divorce if I ever make another.  Something about the hammering of yellow cake at all hours of the night really bothered her.  Women can be so capricious at times.  Anyway, as I was getting ready to leave the Arnold, coach said something that gave me pause.  “Do you think you can make heavier bell?”  I don’t know, can I?  To quote the Godfather:  “Just when I thought I was out, they pull me back in”.
 

Scott Helsley is an AKC coach living in Erie, PA.  He achieved Master of Sport in Long Cycle in November 2008.  When he is not lifting kettlebells or scheming of ways to make them heavier, he works as an Anesthesiologist.  You can always see what he’s up to by checking out his Rational Fitness blog.  blog.rationalfitnesspractice.com  By the way there really is nothing rational about making these monster bells, more like insanity.

Anyone else would’ve loved being in my position…working directly with World Champion Valery Fedorenko and Eric Liford, Editor of WKC/AKC every day as Office Manager of American Kettlebell Club.  Any question about Kettlebells or training at my disposal.  But I wasn’t interested in picking up the bells.  There were many times Eric would say, “Just see what you can do with the 12kg”.  Finally, I gave in.  I worked directly with Coach Fedorenko a couple of times, but the 12kg just seemed too heavy.  So instead of putting in the effort, I whined, and I told the guys when they made a Kettlebell lighter than the 12kg I would try it.  I’m sure you know what happened next…The 8kg Kettlebell and the Fitness Program.  No more excuses.

Some people make fun of the pink “girly” Kettlebell, but I thought it was cute.  Nevertheless, I still wanted to be lazy. So it was begrudgingly that I picked up the 8kg to test what level I could do.  I actually didn’t do too bad.  The guys explained the different levels of Fitness Program, and the rules…I wasn’t allowed to go to the next level until I passed the current one.  Not allowed?!  That made me want to do it more.  So I started working hard to pass the levels.  I wasn’t interested in competing, but I was interested in challenging myself to make it to the next level.  I started picking up my 8kg every day, on my own, to see what I was capable of-sometimes in the gym nearly an hour.  I started seeing results fast.  The more results I got, the more I was hooked. 

I also started running as part of my working out.  I had never been able, in my whole life to run a mile, or even a ¼ mile without stopping because my sides hurt.  After a couple of months using my 8kg, I was able to run a mile without stopping.  I was able to keep adding a lap to my run to where I can consistently run 2 miles without stopping.  And even though I’ve never been heavy, I started to lose weight and see some tone.  During this time, I was still telling the guys that I was never going to work with the 16kg or anything heavier…I didn’t want to do sport and the 16kg was too heavy.  Eric told me that really I just needed Kettlebells for fitness, not to compete. 

Then I started seeing videos…Girls my size working with the 16kg for long periods of time.  “Why can’t I do that?  They’re my size!” I said.  “They’re just stronger than you,” was the response from Eric. Coach Fedorenko would tell me of girls smaller than me doing a crazy amount of reps.  One after the other, girls my size and smaller, lifting the 16kg, the 24kg and the most recent is cleaning the 44kg!  It really amazes me every time!  So after much reluctance, I started using the 12kg in my Fitness Program.  After a few days I went back to my 8kg because the 12kg was just too heavy…It wasn’t too heavy-It was just harder!  But after picking up the 8kg again, it was too light!  And even in the few days of using the 12kg I saw even more results.  No excuses again.  I could either maintain my body with the 8kg or improve it with the 12kg.  I’ve been using the 12kg ever since. 

The 8kg will always hold a special place in my heart, because without it, I would never have started working out.  I feel sorry for it, sitting in my workout room collecting (chalk) dust, but I had to do what was best for me.  Although I accept the fact that I may never be able to clean the 44kg, instead of telling the guys that I’ll never do something with the Kettlebell, like use a certain size or compete, I don’t rule anything out anymore. 

A couple of weeks ago, I picked up the 16kg to do Jerk.  It was only for a few reps, but I just wanted to see if I could do it-and I could.  I also started using it for swings.  And guess what?  When I try to swing the 12kg now, it’s just too light!  My friends were saying the other day, “I want to get in the best shape of my life this year,” and I didn’t say a word.  Why?  Because I’m already in the best shape of my life-Ever!  And I just keep improving.  The truth is there are no excuses not to use the Kettlebell.  If an 80 year old, a 10 year old, and I can do it, anyone can.  I used to be the lowest specimen of fitness possible.  Not anymore…

Krystina, Office Manager and Fitness Protocol Lab Rat for AKC

I will start out somewhat differently. As a  Handball Player in a country where high-level fitness does not get its due attention, I started looking for ways to bring my body to its maximum performance capacity. I was lucky, or maybe even unlucky. I didn’t show much promise for Handball as a young player, although my fitness always stood out from the rest. However, once I got to the professional level, shortcomings began to show. The fact is, we were all training in the same way.

This took me to search for new training methods, methods previously unknown in Slovenia. I discovered kettlebells. I spent quite a long time using them as classical weights, multiple sets of relatively low reps, be it snatch, squat, press, jerk and all the rest. The only exercise I managed to put together a higher number of reps in was the snatch, and even that wasn’t really down to my own will, but rather due to some senseless tests.

Since I first heard of Kettlebell Lifting, I’ve heard thousands of different bits information, read and wrote just as many articles, bought any magazine, DVD and book I could find, as long as they included kettlebells. People were coming up with all sorts of combinations of workouts and exercises, although these were not much different from the ones I already knew from Sports, Athletics, and the Professional Gyms and Trainers I had access to.

It came to my attention that the first Kettlebell Lifting seminar in Europe would be hosted by Honoured Master of Sport Valery Fedorenko. At the time, I used the abbreviation GS to refer to Kettlebell Lifting. In fact, a lot of people use that abbreviation to refer to Kettlebell Sport, but Coach Fedorenko just calls it all Kettlebell Lifting whether it’s 1 heavy rep or 1000’s of them.  Once I saw Valery’s results and achievements, I was in a dilemma. OK, so he’s got endurance, but is he strong too? I saw clips where Valery did 132 jerks with two 32kg kettlebells. I managed to do 5 with two 40kg ones. So that means I’m stronger, while he has more endurance. That was my conclusion. All the same, my friends from throughout Europe managed to convince me to come anyway.

As the seminar was taking place in a coastal town in Greece during the summer, I thought to myself that I might as well take a vacation and throw in the seminar for good measure. Why not heal in the natural volcanic springs?

Loutraki is a wonderful place. Sun, sand and sea. The seminar wasn’t held in Loutraki, but rather in a gym a few miles out of town somewhere between there and Athens. Entering the gym, I found myself breathless for the first time in my life. I’ve seen over a thousand gyms, halls and training centres, but this was truly crazy. A large space, no training machines, no treadmills, elastic bands, coloured dumbbells and similar commercial accessories.

All you could see were kettlebells, Olympic bars, lifting platforms and an arm-wrestling stand. Looking across the hall, I saw that the participants were physically all in better shape than the Greek demonstrators, which made me think that this could be yet another commercial trick. Valery was far from a big man, like I expected him to be, while the Greek teenagers did far from impress me either.

Valery demonstrated all exercises by using a 24 kg kettlebell. He carried out each exercise in a 5 minute set, so I was really beginning to ask myself whether I belong there. From attending previous seminars, I was used to having 200-lb guys who would lift 40 kg as if it were a piece of paper.

And when Valery called over this kid who looked half-asleep, unshaved, wearing torn jeans and sandals, I thought I had seen enough. But when that kid, weighing roughly 75 kg, lifted a 90kg (200 pounds) kettlebell above his head seven times, I had to do some thinking. I always thought of myself as a strong guy, but I weighed at least 20kg more than the kid at the time, and he managed to lift with one arm something I probably couldn’t manage with two.

I admit that this was my wake-up call and I started listening, writing down every word and starting to look differently on Valery, his coach and the other guys (read: young students) in the gym.

Of course I had to go and try to lift those 90kg’s myself, but I couldn’t even get it up to shoulder height. So I tried a 70kg kettlebell. I managed to get it up to shoulder height, but that was as far as it would go.

I must admit that I am a hard man to convince, and my ego doesn’t allow someone else to beat me in something, but right there and then, I realized that I was a weakling compared to the athletes training according to the World Kettlebell Club methods.

I spent the whole ride back to the hotel thinking about it. My hands were completely covered in blood, as I wanted to make a good impression on the guys who were teaching me. I don’t know whether I succeeded or not. All I know is that I went down to the beach and spent 4 hours explaining to my girlfriend how crazy it is, what kind of results these guys had, how much they can lift etc.

Of course it takes more than one seminar to learn kettlebell lifting. It took me more than a year to understand what to do and how it is done.

Now ask yourself: If kettlebell lifting convinced me to achieve better results first in handball and then in kettlebell lifting itself by applying the WKC methods of training, then kettlebell fitness is surely a step ahead of conventional fitness, right?

Returning from Greece, I told myself that I would be back. Now I have an opportunity to do so. Take one of these courses yourself and learn one of the simplest and most useful forms of exercise in the world from the best in the world.

I once used a little word play during an interview for a radio station by saying that if Athletics is the Queen of Sports, then Kettlebell Lifting is certainly King.

The decision is yours.

Sincerely,

Gregor Sobočan

 You can check out some amazing videos from Greece through the following links:

Alternating Rack Position

1-arm Jerk with 200lb. Kettlebell

Proper Breathing Technique for Kettlebells

The “Greek” Kettlebell Club Experience

1-arm Jerk with 136lb. Kettlebell

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Coach Sobočan has since been named Head Coach of Slovenian Kettlebell Club and has retired from Professional Handball to pursue the Sport of Kettlebell Lifting. From a small country he teaches Kettlebell Lifting in the largest Kettlebell Gym in Europe, and travels all over the World doing Seminars on Kettlebell Lifting. Not bad progress for a little bit more than a year after the first European KB Lifting Seminar!

I was asked the other day how long I have been involved with the kettlebell.  I thought about it for a minute and even though it was for a few years, I said about 6 months, since July 21st 2007 to be precise.  That was the day I was fortunate enough to enter Pandelis Filicides gym in Athens, Greece.  that was the day I was exposed to what kettlebell methodology was all about.  Prior to that moment I was only using a ball with a handle and didn’t have a clue about what was truly possible with the kettlebell and more importantly, myself.

I wanted exposure to what I thought was GS training and had seen a magazine with Valery Fedorenko’s picture on the cover.  I had no aspirations to compete but I thought the experience would be valuable to me in my business and overall understanding of the kettlebell.  I looked up the American Kettlebell Club on the internet and saw there were certifications available.  I signed up for one and while online later that week I saw that Valery was going to reunite with his Coach in Greece and the AKC was going to hold a cert at the same time.  I emailed the AKC and asked if I could switch my cert location and they were kind enough to switch it for me.  My 12 year old son had just spent the entire school year studying about Greece and I thought what a good opportunity for both he and I.  Education for both of us, so to speak-little did I know just how true that was to be.  I didn’t want to leave my son alone while I attended the seminar and I asked if it was ok if he attended the cert also.  He is a healthy, well behaved young gentleman so I knew  he wouldn’t be a problem and Eric Liford was kind enough to allow me to register him for the coaching seminar.  He said Valery started when he was 12 and it would be a once in a lifetime opportunity for my boy.

My son Cona and I flew to Athens and took a cab to Loutraki, the town where we were recommended to stay.  It was beautiful.  The hotel was wonderful and the staff very friendly and kind.  We spent a few days just walking around town, eating the food, swimming in the warm, clean waters across the street from the hotel and just trying to absorb so much culture.  Greece is amazing.

We met Valery and Eric the night before the cert at the hotel.  I was surprised at how down to earth both men were and how good they were to my son.  All the participants met in the lobby at 8:00am the next morning.  It was great to see Steve Cotter as I hadn’t seen him for a while and to meet the other participants from all over the globe.  None of us knew what we were in for or even what to expect to be honest.  A shuttle came and off to the gym we went.

The gym was a massive industrial building divided into two main areas.  One side was all wrestling mats, the other had numerous Olympic lifting platforms, arm wrestling tables, a kettlebell area and assorted weight lifting equipment.  There was a very long partition that separated the areas and it was covered in pictures of Coach Filicides students over the years.  We even found a picture of young Valery when he won his first title!

Coach Filikidis came in and we were introduced to him.  He was a powerhouse of a man and despite the language barrier very friendly and cordial.  There were no lifters present as we as a group all wondered when the lifters would show up to train.  A group of young teenagers showed up shortly thereafter and we all thought they must be neighborhood kids coming in to look at the gym.  We couldn’t have been more wrong.

None of us had any idea what we were going to witness.  Coach Filikidis translated to Valery that his boys wanted to show us a few things.  The first thing we saw was a 170lb teenager jerking a 200lb bell with barely a grimace.  With that one 7 rep set I realized everything I knew was wrong.  Young boy after young boy got up on the platform and performed the impossible-easily.  None of us could speak for none of us except Valery had ever seen such a display of technical mastery.

By virtue of the boys age it hammered in the concepts of proper methodology-how else could boys this young get that strong?  In that one moment I knew and realized I would never be able to return to my prior self-imposed limitations.  I wish life showed you this more often so you had no doubt as to which direction one should take.

Valery and Eric began the cert and throughout the day Coach Filikidis and all his athletes would assist us in learning good technique.  Coach Filikidis’ boys would come into the gym to train and put a quick show of strength on for us that never ceased to be beyond belief.  Coach Filikidis gave us a lecture that Valery translated and one point stood out in my mind to this day and shaped how I would coach from that moment forward.  He said it’s the Coach’s duty, his responsibility, to further the sport at all times and to build champions.  If that’s not your intent, you’re not coaching.

My son spent time arm wrestling, wrestling and kettlebell lifting with high level athletes all day and never felt out of place or intimidated.  The training atmosphere was second to none and allowed you to immerse yourself in the knowledge with no fear of looking bad.  Effort was acknowledged and egos were non-existent.  At the end of the day Coach Filikidis gave us commemorative plaques.  He said Valery was his first world champion and it was a homecoming of sorts for him and all of us to come together.  My son received the plaque and the coach hugged him with genuine affection.  As a dad it almost put a tear in my eye to see my son so proud.

My life has not been the same since.  Because of what I saw I know that with good technique, methodology and diligence I too can be far greater than I ever thought possible.  That belief infected my students who began to realize they could remove their chains an elevate too.  My son is the youngest coach in the USA and has learned from the very start what is truly possible if so desired.

Greece was a special place for my son and me, something we laugh about all the time and we just hoped we would have the chance to go back to Greece and to that gym.  When I read that the AKC was going to put on a sport camp I knew that my son and I were going back.   I wanted to write this story so that for those who hadn’t had the honor of attending the first trip to Greece wouldn’t miss out on this opportunity.  My son and I hope to see all of you there and want to let you know to prepare yourselves for an experience of a lifetime.

Sincerely,
Kevin Jodrey
Owner
Redwood Kettlebell Club

by Catherine Imes
AKC Coach

“Kettlebells are survival tools.  You have to figure out how to survive…”

Valery has echoed that phrase several times during the certifications I’ve attended.  No statement captures the essence of Kettlebell lifting so simply and concisely.

Survival in kettlebell lifting is a pragmatic endeavor.  It is going to mean different things to different people based on their experience and other factors.  When learning how to survive, we have to find our limits.  Not only do we have to find those limits, but we need to understand  their consistency, i.e. Why does the limit exist?

There is a huge mental aspect to Kettlebell Lifting.  It is quite different from other training protocols in that you don’t set the weight down after X number of reps.  For most of our work, we set a distance or duration along with a pace.  For a beginner, this is a very challenging facet of the modality.  Our natural reaction is to crank out reps and set down the weight and rest.

A beginner has to learn how to go the distance they set forth.  They have to learn their true limits.  They have to learn the difference between general discomfort and actual set stopping pain.  Furthermore, they have to figure out if the discomfort exists because of conditioning or if the discomfort exists because of technique.   The only way to know is to do.

Initially, survival is possible through mere brute force and ignorance.  One won’t necessarily know or be able to execute the techniques that make survival easier. Initially, this makes survival much more daunting.  However, the beauty is that over time, one becomes more adept at the techniques necessary for survival by surviving. Confused yet?  Basically, if we don’t push the limits initially in terms surviving a duration, we have no incentive for improving “how” we survive a set or becoming more technically adept.

This is one of the reasons it is always recommended that one starts relatively light.  The weight cannot be so overwhelming that it guarantees failure within a minute.  The weight should allow you to safely survive several minutes even with mediocre technique.  It shouldn’t be easy, but it should enable you progress in terms of duration without hurting you.  It should force you to acclimate and to figure how to breath and rest even while you are relatively uncomfortable.

New lifters need to assess how they really feel during a set, after the set, and even the next day.  When you set the weights down, could you have gone longer or were you about to drop them?  If you couldn’t hold onto them, what was giving out on you?  When the set was over, could you have a conversation or did it take you 5 minutes to regain your composure to be able to talk?  The next day, were you able to train the same duration or were you unusually sore?

You must ask yourself those questions.  If you are working with a coach, he or she should be asking you those questions and you need to answer honestly.  It is one of the few ways to figure out if you need many technical improvements or if your limiting factor is fortitude and conditioning.

Several of us who’ve been doing this a little while start to get acclimated to the duration aspect.  Holding the weights is no longer the primary challenge or even part of the intensity.  Survival now means how do I get more reps within this duration?  I know I can keep the weights in my hand, but how do I utilize the duration and the rest  to get the most amount of reps?

At this point, survival is more about learning how to become more technically adept for each rep.  Survival may also be a matter of simple conditioning.  Once I know I can go 10 min on given exercise with a given weight, the challenge becomes one of making each rep better.  Sure, I arguably will not have gotten to this point with horrible technique.  But, now to get more reps in a duration, I’ve got to become even more technically proficient and better conditioned.

Survival may mean developing better timing on my snatches so that my lockout is more crisp and the reps have less impact on my grip, or it might mean dropping faster on the 2nd dip of the jerk.  If I’m doing LCC&J, it might mean getting more proficient on my cleans so that they land in the right spot for the Jerk.

This is one of the reasons we recommend a certain number of reps with a given weight before moving onto the next heavier bell.  If you haven’t demonstrated reps within a certain range in a duration, then it is hard to gauge whether your technique is adequate to safely increase the bell weight.

One thing is for certain:  You will not become more technically adept at keeping the weights in your hands without working for duration.  You will not be forced to improve.  In addition to that, you will not become adept at executing the reps if you don’t do them when you are at least somewhat fatigued from pushing the pace faster when you are ready.   Part of learning how to survive is allowing yourself to work while fatigued. This is where technique is so critical. Sure, good technique will keep you from fatigue for a while, but you’ll still get fatigued if the pace is fast enough or the set is long enough.  Once you hit that state, you need the mental fortitude to stay with it and survive.  In essence, you will even further refine your technique by surviving and that in turn will make surviving the next sets easier.

Figuring out how to survive is the challenge for all of us.  “What” we need to do to survive a set will vary by individual based on their experience and even their goals.  The ability to survive is the common trait among all Kettlebell Lifters.
———————————————————————————–
-Catherine Imes is an AKC Coach and the first Master of Sport from America. She is also Women’s Team Captain for Team America, and is a Champion Kettlebell Lifter with several years competition experience, having placed Nationally and Internationally among the best in the World. She can be reached from her website www.catherineimes.com for Coaching, Workshops or Kettlebell Fitness.

WKC Kettlebell Lifting Judge Course

Become a Judge for World Kettlebell Club and officiate at competitions across the world! Our online-study course will provide you with the confidence and skills needed to judge the best lifters in the sport and hold your own kettlebell lifting meets. WKC holds the toughest competitions in the world and has the highest standard for lifter Ranking! Its the only organization that drug tests the lifters! Provide the safest and most fair rules in Kettlebell Sport today as an official Kettlebell Lifting Judge. Who knows, you could Judge the WKC’s next Master of Sport!

Course Fee: $197

Includes:
-Official Rule Book
-Educational DVD
-License to Judge WKC Affiliated Meets*
-Private access to the Judges Forum

* To be granted your Judge status you must pass an intensive online exam.

WKC Fitness Trainer License

Learn World Kettlebell Clubs revolutionary Kettlebell Fitness Protocol in a hands-on 1-day course! Simply stated, there isn’t a single tool that can provide the range of Fitness benefits that the kettlebell can. This course not only instills the fundamentals, techniques and protocol for realizing this potential yourself, but it Licenses you to educate your own students to success! Our concept of full-body, high-repetition, ballistic timed sets for Fitness was born out of years of experience at the highest levels of Kettlebell Lifting. This Protocol now spans the world being used by Professional Sports Teams, High-End Commercial Fitness Clubs, Personal Trainers and Military to whip people into shape in record time!

Course Fee: $597

Benefits:
- 2 free Pro-Grade Kettlebells provided - $200 value!***
- 10% Commission on Pro-Grade Kettlebells
- Kettlebell Fitness Trainer Manual
- License to operate WKC Fitness Program to clients/students**
- Private access to the Trainers Forum

**To be Licensed you must pass an evaluation.

Course Schedule:

Courses available throughout the World! Please contact WKC for to find your nearest Master Trainer!

“Greek Camp” Special European Fitness Course
Athens, Greece
March 13, 2009

Kettlebell Lifting Coach Certification

Be one of the most sought after Certified Kettlebell Lifting Coaches in the world with our 2-day intensive course. This course partners you with the Head Coach of the Club in their Mission to educate the population with technology that was at one time classified. Not any longer! Not only will you further your Kettlebell Lifting skills by taking this course, but you can help the Club to enhance Athletes of all kinds, condition Military, Police and Rescue Personnel, as well as find talent in Feats of Strength and Kettlebell Sport. Warning- This course could change the way you look at Strength and Conditioning FOREVER!

Benefits:
- 7 free Pro-Grade Kettlebells provided - $850 value!****
- 30% Commission on Pro-Grade Kettlebells
- Kettlebell Lifting Coach Manual
- Rights to form and Coach your own Team within WKC
- Private access to the Coaches Forum

Course Fee: $2300 SPECIAL $1000 Limited Time Offer!

Prerequisite: Fitness Trainer License

Course Schedule:

Athens, Greece
March 14-15, 2009

San Diego, California
June 6-7, 2009

NYC, New York
June 20-21, 2009

Denver, Colorado
September 5-6, 2009

Ann Arbor, Michigan
September 19-20, 2009

Cincinnati, Ohio
November 14-15, 2009

Kettlebell Sport Camp

This course is for the serious Kettlebell Sport Lifter, Fitness Professional or Athlete that desires to fine tune their lifting expertise. Chief Advisor Valery Fedorenko heads up a Kettlebell All-Star cast with several of the TOP Coaches and Lifters from around the world, to put you through the rigors of a true Professional Kettlebell Lifter. Due to the high workload and severe hands-on nature of the Course and level of Lifting required to take advantage of it, a lifter evaluation process must be passed to attend. Course dates and space limited.

Course Fee: Please contact WKC for the Lifter application and costs.

Course Schedule:

Athens, Greece
March 16-20, 2009

Cincinnati, Ohio
November 16-20, 2009

Arnold Classic/Sport/Fitness Expo

Columbus, Ohio
March 6-8 2009

World Kettlebell Lifting Championships

Chicago, Illinois
August 29-30, 2009

American Kettlebell Club Classic

Las Vegas, Nevada
November 7, 2009

***Set includes 1 each (8kg and 12kg…shipping charges not included) of our Competition™ Kettlebell designed by Valery to be the best! Our System has been called “The One True Way” to lift the kettlebell, so following this logic our Kettlebells must be the “The One True Kettlebell”!  If Kettlebells are in stock you can opt to have them shipped immediately upon payment of the course.  No refunds given for the course.  Kettlebells are given as a free gift and are not included in the payment of the Course.

****Set includes 1 each (8kg, 12kg, 16kg, 20kg, 24kg, 28kg and 32kg…shipping charges not included) of our Competition™ Kettlebell.  If Kettlebells are in stock you can opt to have them shipped immediately upon payment of the course.  No refunds given for the course.  Kettlebells are given as a free gift and are not included in the payment of the Course.