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Pursuing Kettlebell Certification..

Friday, May 02, 2014

On top of my growing to do list, I am working on obtaining a level 1 kettlebell instructor certification (HIKF) . It is also the only one that I am aware of that is sanctioned for CEU's from ACE (American Council on Exercise)

. I have always had an interest in them as opposed to more main stream strength training. Kettlebells have been around since the 1700's in the Soviet Union and have been named the "Strength Secret Of The Soviet Supermen" They are also the standard of fitness for the Soviet Military and Special Forces and have been the weapon of choice for developing full range of motion strength and power as well as delivering aerobic fitness. They have also been the subject of study here in the United States and have been proven for effectiveness by the ACE.

My exam has two parts. One is a written exam with both multiple choice and essay questions. The second is a video submission where I go through a 10 minute cycle of standard kettlebell lifts at a set rep per minute and am graded on technique and form. This is a continuous effort of 1 minute per arm per routine and am not allowed to put the bell down but rather do a mid air hand to hand pass and catch to change hands for the next set.

The lifts that I will be tested on are..

1. CLEAN: 6 to 20 RPM
2. LONG CYCLE Press: 4 to 12 RPM
3. JERK: 6 to 20 RPM
4. HALF SNATCH: 6 to 18 RPM
5. PUSH PRESS: 6 to 20 RPM

I've been taking videos and doing frame by frame analysis of my form.. here are some "training selfies" :)


The last frame shows a boo boo where I open my hand just before lockout (overhead) that is a no-no... need to work on that.

Two handed swing with my 55 lb KB

-although not tested, I love my two handed swings because it is a great core workout and I can really get down and dirty with some really heavy weights... ( I can swing up to 100lbs but I do that at home.. no way i'm bring that beast into the gym)
The BIG Kettlebells (lower body work and two handed swings)

My collection-

The blue one is a competition grade (official in size and design) and this is the one I am training with for my submission 12kg = appx 26 lbs.

Compared to a bell of similar weight...

This one is the Cadillac of kettlebells in how it handles. BIG difference from the standard types that you find in most gyms.

Last of all... I can tell a difference in my strength and form. Since my 70.3 training last year, I have really taken time off and it showed but my cut legs are coming back... I normally wouldnt post something like this but I am really proud of my come back and cropped it for modesty :)


Member Comments About This Blog Post:
JMARISK 5/21/2014 8:36AM

    My trainer was telling me about her KB certification program. OMG! Having to hold a 35lbs KB straightarm for at least 5 minutes or be thrown out of the class... You all are beasts!!

I love my KB class. It's the best combo of strength training and cardio. I'm still sore from Monday's class lol.

Good luck!!

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GETSTRONGRRR 5/10/2014 2:41PM

    Very cool! What brands KBs are those? they have very wide handles.

I just bought my first 16KG KB from Rogue Fitness 2 weeks's great!

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BECCA315 5/9/2014 6:04AM

    Nice legs! LOL! I'd like to try kettlebells on a more consistant basis, and your blog has given me inspiration.

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AMYBRO1 5/6/2014 11:53AM

    emoticon emoticon emoticon

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BEAUTY_WITHIN 5/4/2014 10:03PM

    That's awesome! Great job!

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LINDAKAY228 5/3/2014 10:01AM

    You are doing wonderful and have so much going for you. Even the things you make mistakes with will get better before the test. You always stay busy!

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    Your muscle definition is amazing and inspiring. Thank you for sharing how well KB can help--and best of success on the certification.

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KOHINOOR2 5/3/2014 12:45AM

    emoticon Good luck on your kettlebell certification. emoticon emoticon emoticon

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DALID414 5/3/2014 12:22AM

    Nice to know a man who doesn't skip 'leg days'.

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PIGGYWAY 5/2/2014 9:31PM

  emoticon emoticon

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LIVEDAILY 5/2/2014 9:28PM

    emoticon Good luck on your kettle bell certification Robert!!

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MICKEYH 5/2/2014 8:43PM

    emoticon great job!

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DLDMIL 5/2/2014 7:12PM

    congrats and good luck on your certification

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SUSIEMT 5/2/2014 7:01PM

    Good job Robert and good luck with the kettlebell certification!

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1CRAZYDOG 5/2/2014 6:27PM

    Good job and good luck!

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    GREAT! BEST WISHES in reaching all of your goals.

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ONEKIDSMOM 5/2/2014 2:59PM

    Kathryn give you permission to post that calf shot? Seriously, great progress, good come-back!

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NILLAPEPSI 5/2/2014 1:17PM

    emoticon emoticon emoticon

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JES_IN_ME 5/2/2014 12:43PM

    Love reading the story of your journey! Great job & I'm sure you'll ace both sides of your exam!


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STEPHM-ARATHON 5/2/2014 12:38PM

    If I could whistle online, I would. Check out those legs! Get it, Robert!

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NEW-CAZ 5/2/2014 12:18PM

    emoticon I am in awe.
Good luck with the training and the exam emoticon

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QUEENMARIE2 5/2/2014 12:16PM

    Good Luck!!

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GINA180847 5/2/2014 12:15PM

    emoticon What a manly leg! I really admire how you work to perfect what you are doing. That kind of study will get you anything you want.

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LAFROGGIE 5/2/2014 12:07PM

    emoticon You inspire all of us! Thank-you for sharing! Keep up the great work. Good luck on your training and testing! emoticon

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SANDRALEET 5/2/2014 12:06PM

    I am a light weight lifter

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