War Machine Suspension trainer

Great introduction video to the CrossCore 180 and the War Machine suspension trainer:


Kettlebell methodology comparison, Hard style and Girevoy sport methodologies compared


Steve Cotter

Great article written some time ago but still relevant today on the differences between the two methodologies. Informative and succinct, Steve Cotter walks you through the different styles and objectives and explains a lot of initial misunderstandings about these two popular paths.

A Performance-Based Comparison of Kettlebell Methods

Download the pdf here:


read and enjoy!

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Ten minutes to Eternity

You may have been wondering where I have disappeared to over the last few weeks, but I have been subjecting myself to eight weeks of online training with IKFF key member and all round great guy, Ken Blackburn. After having had quite few months off due to surgery, and resigning myself to building my strength back up from not far off scratch, lets just say that the regimen has been a boot camp for me as I start the long journey back to form, and beyond, towards a level of fitness that will allow me to compete in the Girevoy Sport.

The way I have started to accomplish this goal is by online training.

So what is online training all about? It is a combination of intense weekly schedule exercise routine, video recording and fitness level observation and adjustment which aims at taking your current fitness status to the next level and beyond. In all honesty, for me, that has been a combination of physical re-boot and ongoing foundation preparation for competition within the next year or so.

Sitting now at week seven, with about one week left to go, I can say that it has been a long and arduous journey, confirming my view that the older you get, the more that the balance of all the elements in your life come critically into play. Since I am not a professional athlete and I have to fit my training schedule around a busy daily schedule here in Japan, this makes that balance all the more important.

The big three

I am concentrating on the three standard competition lifts: the kettlebell jerk, the snatch, and the Long Cycle/Kettlebell Clean and Jerk. In all honesty, the biggest improvement has been the snatch, and the exercise is akin to a delicate dance with yourself; to be able to generate enough power to bring the bell overhead repeatedly for up to ten minutes at a time, and be able to walk away without having half the skin of your hand ripped off from over gripping.

What I have learned the hard way
Its not just about strength; its more about overall flexibility, your level of conditioning, and your all round ongoing physical maintenance that makes this form of sport so compelling. For many looking in from the outside, they can say, well what’s the point? The fact that serious practitioners of the sport can continue to compete well into their 50’S, 60’s and even 70’s is proof positive of the overall benefits to health and wellbeing that the Girevoy sport has to offer.


I believe I am not alone in saying that many kettlebell practitioners do not stretch enough., especially me For the Russian gireviks and other international athletes of the sport, stretching is integral to their training sessions, before working out, between sets and afterwards in cool down. It is through this constant maintenance and confirmation of basic postural mobility that strength is truly built. Without it, we are walking down a path towards injury and interruption to our overall goals as athletes.

I haven’t been stretching enough. Some of the long cycle work that I started to do with Ken was initially excruciating in the sense that I became all too aware of the lack of flexibility in my spine, and the effects that caused me when working out intensely, with ‘bells extended above my head or just trying to stand in rack position.

I sit at a desk eight hours a day, and if I don’t do some kind of maintenance and stretching it will eventually relegate me to permanent poor postural alignment and poor athletic performance regardless of what activity I choose.

Stretching, band work, yoga, and regular checking in with your body area the keys.
Its all about doing it- regularly.

Blow by blow

The program started off gradually enough, and I managed to get through the first week without any hand damage at all, despite the long sets and higher workload. Ken had promised not to kill me straight out of the gate, and rolled on the workload gradually till by the end of the second week I was operating pretty much at maximum capacity. As the workload increase I started to notice that some muscles were just tiring out much faster than other parts of my body, and that tension and energy leaks were showing up everywhere.

Tension tension tension- I was a bundle of nerves and tightness, panting and sweating trying to deal with a body that hadn’t been challenged in quite  a while. Then the wear an tear started to show as the amount of reps I was doing and length of the sets started to increase. End of week two I ripped a chunk of skin off my right hand.
And we wont even discuss into the GPP work which came at the end of the session twice a week…

Ken had me video my performance of the exercises, and the first few views were humbling to say the least. It made me realize that video and feedback are excellent tools for any student of the kettlebell sport and that added to personal coaching, nothing could make you improve faster.

Grip strength and forearms

Doing serious sets of snatches for up to ten minutes at a time will beat your hands up, period. I found that my forearms were just pumping up so much that the heart rate monitor was cutting into my wrist by the end of the set, even when I had set it fairly loose at the get go. Surprisingly, the hand that has shown the most tendency to get beat up is my right hand, on the stronger side of my body, indicating clearly to me that although stronger than the left side, I was more prone to tension on the right side of my body.

By the beginning of week three there was a feeling of obvious trepidation every time Ken sent me an update for that week’s workout. The interesting thing was- he wasn’t killing me, and my desire to overcome my own physical limitations kept me fueled up enough to make my training preparations a daily occurrence- stretching, getting enough sleep, keeping my food intake balanced enough to support the workload.

I found it harder to train by myself than when my buddy Jan Kaszuba came by to train with me. His sense of humor, encouragement and shared experience of training hard kept me focused. I kept hitting right up against my own physical limitations week after week, but Ken’s encouragement and affirmation of what I was doing right kept me from dwelling too much on what I was doing wrong. Which believe me, felt like a lot.

A Girevik isn’t built in a day.

To be continued…..

Kaizen Kettlebells: Rannoch in Scotland

Here’s an article from my buddy Rannoch Donald in Scotland. For more about Rannoch and what he does, check out his site here:

Kaizen –   a Japanese philosophy that focuses on continuous improvement throughout all aspects of life.

Where to start? At the beginning…

Six years ago I broke my leg. A corkscrew fracture of the fibula. Nothing dramatic or longterm. But is was my reality check.  Despite a lifetime of activity I was overweight, unfit and on the slippery slope. Like alot of people, I still thought of myself as lean and lithe. In reality I was lame and lost. And I didn’t know where to start. I worked my way back using familiar bodyweight drills from Muscle Media that in turn led me to Pavel Tsatsouline and the kettlebell. Over the next 18 months I worked away and set the Russian Kettlebell Challenge in Denmark as my personal challenge to get back on track.

Fast Forward

RKC Denmark put me back in touch with training for the joy of it and soon I was holding my own modest workshops in Scotland. I spread the word in my own way and over time met and worked with a whole range of people.

One day, out of the blue, I had Steve Cotter on the end of the phone inviting me to come to Harrogate to train and do the new IKFF CKT Certification. For the last few years there had been three key sources for information for me, Pavel Tsatsouline, Mike Mahler and Steve Cotter. How could I not go?! Cotter was the one who moved like a cat and had speed and strength to match. The CKT in Harrogate was a revelation. Physically it was the most demanding thing I had done. More importantly, Steve Cotter and Ken Blackburn delivered a certification that was so much more than kettlebells. I realised that I was nowhere near my potential. I realised I had some serious work to do.

Six months later the IKFF descended on Edinburgh to deliver a CKT Level 1 Certification to over 30 people. Since Harrogate I have attended four CKT 1 an three CKt 2 certifications.  So what is my observation?

No Fluff, No Filler

I am not talking about a little tweak here and I little change there. I am talking about a process of continuous development and improvement that has led to the most comprehensive certification I have attended. And what is more, there are developments in the pipeline that will ensure the course continues to improve. No mean feat considering the sheer depth of information it currently imparts.

Now, “You are biased” I hear you shout. And hey, you have a point. But the bias is based on hands on experience. And Hell, you’d be biased too if year on year your learned more, were in better shape than ever and had the energy I do. I make no apologies. We have the goods. This shit works.

This year’s CKT was high level from the get go. The curriculum was thorough and concise. The drills, lifts and progressions were delivered with precision. The weekend slowly ramped up allowing participants the chance to acclimatise and refine their new found skills. The entire group improved in leaps and bounds over the 2 days. It was heartening to see the level of skill, teaching and support displayed by everyone.

What is really interesting is the knowledge and skills the existing CKTs are able to acquire.  For returning participants an annual CKT offers  the opportunity to learn, improve and share with their fellow trainers.

So for anyone who is not sure where to put there time, energy and dare I say money, check out the next available CKT. If you are looking for continuous improvement you will find it HERE.

If in doubt ask the talent…

“A weekend of technical brilliance shown and coached by Steve Cotter. A studio full of hungry, motivated, fit and energized wannabe CKT’s all willing to drive themselves forward to achieve their certification.  The atmosphere was electric, an outstanding show of strength and determination by all”Davie McConnachie CKT FMD  – DMC Fitness Crew

“Thank you all for your expertise and warm welcome last weekend. It was definitely worth the investment in time and money and I am convinced it is a life changing and life enhancing qualification.The quality and delivery of the coaching was exceptional” – Steve Connaghan

“Truly inspired by the course teachings multi dimensional plains the prolonged specific warm-up set the scene  for the  instruction by Steve. His confident manner,  simplistic yet scientific approach laid the foundations for the weekend” Diana Leighton

“A fantastic learning experience, both physically and mentally. I have worked in sport for 20 years and the professional structured syllabus over the weekend ensured maximal experiential learning for all involved”David Jenkins

“My impression of the CKT this weekend is quite simply the hardest and best thing I have ever done in my life :) I achieved more than I thought possible and learned so much about myself. I would do it again in a heartbeat” – Kirsten Tulloch