![]() Presumably this is to be used for both exercises although anyone can tell you that getups are harder than swings at any given weight.Warmup - 10 minutes of wall squats (bodyweight squats facing a wall), 'pump' stretches (a combo downward dog/hip flexor stretch), and 'haloes' (kettlebell passes around the head to warm up the shoulders.Swing workout - 12 minutes, sets of swings with 'active rest' between sets (such as jogging, pushups, planks, etc).Ĭare by Volvo is a subscription-based monthly payment plan intended to make buying a car as simple as upgrading your smartphone. ![]() His new book is titled 'Simple and Sinister' and it details his new program minimum, an updated and simplified version of the programming he described in the classic 'Enter the Kettlebell' book.First a review of the classic RKC program minimum as described in the ETK book:Workout frequency - 4x per week (swing workout twice weekly, and getup workout twice weekly)Starting weights - he recommended 16kg for an 'average strength' man and 8kg for a woman. Last year he broke away from DragonDoor and the RKC organization and started a new organization, StrongFirst. He had a long time relationship with the DragonDoor publishing company, which sells his books, videos, and also manufactures high quality bells. As most of you know, Pavel Tsatsouline was the man responsible for popularizing the kettlebell in North America starting in the late 1990s. ![]()
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