Aj Performs a Deadlift and Pull Up Ladder

Aj demonstrates one of his favorite ladders that challenges both his upper and lowerbody. One bar with 45-50% your 1RM for the deadlift and a pullup bar. Start with 5 deadlifts and then 5 pullups, 10 deadlifts and 5 pullups and go up to your desired range.

Tags: ladders

PR for Real. One Man’s Quest to Military Press Half his Bodyweight. And the Mind Spot.

One of the tasks you need to complete in order to pass Level II of the RKC is to press a kettlebell that is equivalent to half of your body weight. This definitely can be a daunting task. After training hard, I achieved this goal with a “not so beautiful press” about two months before my level II certification; and then I messed up big time. Where I should have been refining my technique with the heavy kettlebell right up until testing, I didn’t practice it at all and I lost the ability to press the weight. My saving grace came from Master RKC Instructor Mark Reifkind who worked with me, refined my technique and got me to press the kettlebell. I was then able to pass my Level II certification.  Below is the excerpt from the article.

Master RKC Mark Reifkind Demonstrates Proper Pressing Technique

PR for Real. One man’s quest to Military Press half his bodyweight. And the Mind Spot.
By Masster RKC Mark Refikind

Let me lead with this: I have nothing against training for Pr’s( personal records). In fact, it was the hallmark of my training in powerlifting for 15 years as it is a key component of the Westside Barbell method, my preferred system of systematic torture for powerlifting progress.

Every week in WSB land, we strove to get a new pr in some special exercise or variation of a competition lift. PR’s for wide grip board press, close grip, 3 board, 2 board, floor press close, floor press wide, etc. etc. We knew,especially on max efforts( close to or above 100% of personal best) that one could only increase loads for one, perhaps two, weeks before progress would stall out, or, go backwards.

Read the rest of the article on Mark’s Site Here

Tags: Kettlebells, RKC

Underground Strength & Fitness: Keynote 2

Kira is back again with his second installment of his keynote series of Strength and Fitness.  In his newest video he shows you exactly where to set up your own playpen (gym) and what toys (equipment) you can use to fill your playpen with.

If you have a little time, check it out below;

Also check out his site The Pound Online

Tags: Home Gym