Lisa Garon Is An Outlaw Kettlebell Lifter

Lisa Garon was highlighted as a top U.S. Kettlebell sportsman, sportsperson, sportswoman (not sure which is appropriate LOL). Check out the featured article Ken Whetham put up on his North American Outlaw Kettlebell Club blog and show Lisa some love & support with a nice comment: Lisa Garon Outlaw Article HERE. Lisa really inspires me with how far she's come in such a short dedicated time. Her commitment to herself and her weekly routine is how this is all possible. When I first met her she didn't even go to the gym and to think about her eating anything healthy was like asking a horse to moo. LOL

She smoked, drank and partied here and there, but one day just decided it was time to get away from that life wrecking habit and create better ones. So she dropped over 30lbs and hasn't look back since. Who would have thought this little bowling ball with a handle on it would change her, and the lives of others, so much.

Watch the video below of her 20kg (44lb) One Arm Long Cycle set at the IKFF Kettlebell Lifting Invitational 2011. VERY solid set!

Great write up honey! You're lookin more amazing every day and every day you amaze me more.

The Kettlebell Beast Challenge Continues...

The Kettlebell Beast weighs 48kg, that's a whoppin 106lbs, of pure steel compacted into a cannonball shapped weight with a handle on it and painted a beautiful gold. All gold things are beautiful aren't they? Ok well maybe not the pic below. LOL

ANYWAY... Kettlebell Swings tie in every muscle in the body to work together as one. When coming up we squeeze our glutes (butt muscles) so tight we can crack a walnut between our cheeks. True Story! :)

Check out a couple Kettlebell Training warriors who took on the Synergy Kettlebell Training Beast Challenge. The challenge is Women need 50 or more Two Arm Swings and Men need 100 or more to qualify. Below you will see one Beast Tamer get it and one come so close.

Jim gave it everything he could today to tame the Beast and when he was done said he had a few more in him. Soooo next time he WILL live up to his full potential for sure!! :) Awesome job Jim!

48kg (106lbs) Kettlebell Swings are noooooo joke! Damien is a war machine!!!

Kettlebell Sport Training: Grip Saving Techniques

In my last Kettlebell Sport workout I practiced a change of hand position during my set of Cleans and I'm thinking it will be what I use moving forward. Instead of fully rotating my hand around (as I normally have for the past couple years) when I pass the bells between my legs, so that my thumb points back, I kept my thumb facing up as almost like I'm holding a hammer. Below I'll get into exactly what the differences as well as benefits of each grip is.  This is what I notice some of the top level lifters using and figured if they're using it most likely it's the better technique. Here's a quick video where I demonstrate both grip variations. Sorry about the parts where my head got chopped off. I didn't judge the camera distance from where I was standing too well. LOL

Which Grip Is Best? The reason why one should rotate your hands is if you either have a weak grip or are getting weak in the grip say after a long set or using heavier bells. When rotating the wrist you will preserve your grip, but place a slight tax on your shoulders. I know, 6 in one and half a dozen in the other, BUT you gotta do what you gotta do. If you have a long set in your training or competing in Girevoy Sport you might need to use both methods.

Hammer Grip: Let's say your grip is good when you start, but you don't want your shoulders to get tired right away. The grip you'll want to use is thumb up, without any or much hand rotation at all, and hammer orientate the kettlebells. This will allow your shoulders to relax as much as possible as you descend the bells, but the only downside is that you'll be holding onto the bell handles a bit more than a Rotated Grip.

Rotated Grip: Let's say your grip tires quickly or you're at the tail end of a long set and need to preserve your grip so you can last. What you will do is fully rotate your hands so that your thumb faces downward and back when the bells are between your legs. This will save your grip as much as possible and hopefully allow you to complete your set. The downside of this is that your shoulders will feel a bit more stress since they roll slightly inward when you rotate your hands. This causes the muscles to continue to work and thus is a leak on efficiency should wise. But if it's between dropping the bells and ending your set or hanging onto them I'd go with the later.

By no means are you stuck with either grip. You can change it up as you need to and as your set dictates your body to do.

The below workout is what we last practiced at Kettlebell Sport Club. The below weights are what I used, but everyone else simply used their appropriate bells. It's not even been 3 months since I started working with the 24kg kettlebells and I am finally feeling much more solid in my movements- especially my Jerk lockouts.

Warm up: Synergy Dynamics Cleans 2x16kg x 10, 2x24kg x 10, 2x32kg x 10


Long Cycle: We have several people preparing for the IKFF National in September who scale their weights accordingly. Cleans 2x24kg x 20 + 2x28kgx5 immediately after the 20 x 5 (rest 2:00 min between sets) Jerk 2x24kg x 12 x 3 (rest 2 min between sets)


Biathlon: The below weights were for Tammy since she's training for Biathlon for the IKFF Nationals. 2 other ladies also performed this workout with her because they preferred Snatching today. Snatch: 8kg, 12kg, 16kg, 20kg, 16kg, 12kg, 8kg - all @ 1 min per hand @ 8-12 rpm -non-stop (14 min set) Jerk: 16kg x 12 x 3 (rest 2 min between sets)


Finisher: Kettlebell Jump Squat 32kg x 15 x 3 (rest 1 min between sets)

Back To Kettlebell Sport Competition Prep

After last weekend's hard work and great results, in the Great Lakes Kettlebell Lifting Competition at the Turtle CreekCasino in Traverse City, Michigan, we took a few days off to recoup and relax a bit.  Lisa and I went for a massage, chiropractor adjustment, foam rolling, yoga, mobility drills, icing over the week off and during that time our diet was, I can use and say the "P" word: PERFECT for recovery and increased strength.  Despite all our self care, the past week actually made me feel a little achier in my back, but after my first workout back, this past Friday, I've been feeling great. We had a couple good Long Cycle sets that I caught on video and then accidentally deleted it, but I did manage to keep our Jerk finisher set. At least it's something. LOL

During our workout, and the part that I accidentally deleted, Lisa did a 4 min One Arm Long Cycle set with the 20kg @ 6rpm. This was her first set of Long Cycle training with this bell. Then she did another 4 minute set of One Arm Long Cycle with the 16kg @ 10rpm. My sets were 3 min 2x24kg @ 6rpm. The first two minutes were 6rpm and the 3rd was 5. This is the longest I've gone with these bells and the strongest my back has belt since I re-injured it back in December. I'm VERY glad it's letting me progress --- FINALLY!

No my numbers aren't record breaking, but my goal is for rank. I'll get there. It is my life motto to never ever give up until I achieve what I set out to do.  After a few days to relax we got back in the swing of things so that we can be on track for our next Kettlebell Sport competition on May 22nd. It's the Mid-Michigan Kettlebell Championships meet and Team Synergy is SUPER excited!  Lisa's focus is on Candidate Master of Sport inside a few months and mine is IKFF Rank I (which for my body weight I need 72 reps inside of 10 minutes with two 24kg bells). The Mid Michigan meet will be  a good motivating test for us to keep on track. Here's a quick video of how fun it was last year.

I'll keep updating our progress from time to time. For now, here's a quick 2 minute set of One Arm Kettlebell Jerks that we used to finish our Girevoy Sport practice with on Sunday and end with on a strong note lifting heavy bells. Lisa used the 24kg(53lb) kettlebell and I used the 32kg(70lb) kettlebell.

Variables of Kettlebell Training: Pace

Remember those old Pace Picante Sauce commercials? LOL!!! I used to love those and crack up every time I see em. Check out my all time favorite ones below and crack up with me...  NEW YORK CITY???!!!   lol!!! Ah that gets me EVERY time.

We're currently in a blog series called: The Anatomy of Kettlebell Training. To keep with that theme and study, this new series will coincide greatly to keep you focused directly on exactly how to successfully program design your own Kettlebell Training protocol and ensure it is solidly structured to deliver results every time.

When beginning a brand new Kettlebell Training protocol or continuing with the one you are currently on, it is very important to be aware of your RPMs aka Pace. This is but one extremely important variable in your measurable continued progress. Some other variables include bell size, working time, reset time, movements performed, proper Anatomical Breathing, etc.

When exploring Pacing it is important to know what you are doing, how long you are doing it for, and what size bell you will be using. So with all that considered you should then pre-determine what your pace will be prior to ever picking up your Kettlebell to begin your first set.  Adjustments can absolutely be made as you perform your sets, but overall if you track your protocol on paper by logging it each and every time you will know what your pace should be. Logging is a great method to track progress and determine where you will be going as well. If you don't know where you are going you definitely won't get there.

By proper pacing your mind will be engaged into exactly what you're doing instead of simply going  in a manner that leaves you oblivious to exactly how many reps you've competed, how long you went for, how good your technique was, how your body will be feeling, if you've over-trained or not, and the list goes on. Pacing gives you a clear understanding of what you are doing alongside trackable consistent progress.

You can structure your Kettlebell practice as follows, and this is simply an example:


5-10 minutes of whatever you decide



1. One Arm Long Cycle

2. One Arm Long Cycle

3. One Arm Push Press or One Arm Jerks



50x Jumping Lunges



10-15 Minutes of Yoga


First LC set is 8 reps per min. Second set it 12 reps per min. Final set, being Jerks, is 20-25 per min. Remember thosereps will be PER HAND PER MIN. Watch the clock the whole time and be sure to pace half your reps to be completed in the first 30 seconds of the minute and during the second 30 seconds get the rest of your reps. That being said, when we train at Synergy Kettlebell Kamp we have analog clocks on the wall. We pay attention to the second hand and make sure that we get half our reps between the start of the minute on the 12 and the 6, then the remainder of our reps between the 6 and the end of that minute back on the 12.

Let's say you're performing One Arm Long Cycle. Typically people perform this, with appropriate weight, between 4 and 15 reps. Max long cycle is 16 without sloppy form. So that being said, let's be performing 8 reps per minute for our example set. The set begins and you will watch your analog clock or Gymboss Interval Timer and perform your first 4 reps as soon as the time begins. Complete them right in a row and then if you finish them before the number 6 (or 30 seconds) on the clock you simply rest in the Rack Position until the 6. When the second hand crosses the 6 you then begin again and perform your remaining 4 reps to fully close out your 8 reps for that minute. Again if you finish your reps before the minute is over simply hang out in the Rack Position until the 12 (top of the minute) and either proceed to continue your set as you need to if you have further minutes to perform or set your bell down if you are all done.
A list for you to guage proper Kettlebell Training pace according to your level of skill and fitness is as follows:
Beginner reps per minute:
Snatch- 6rpm
Jerk- 4-6rpm
Long Cycle- 4-5rpm
Intermediate reps per minute:
Snatch- 8-12rpm
Jerk- 8-10rpm
Long Cycle- 8-9rpm

Advanced reps per minute:
Snatch- 15-20rpm
Jerk- 15-20rpm
Long Cycle- 12-16rpm

Keep in mind that you always want to train for tomorrow. Today's practice sets you up for tomorrow, but should never leave you dysfunctional.  Personally I follow a program proven and designed specifically by the American Kettlebell Club and which has been tested by Valery Fedorenko and other AKC coaches to ensure the results are as we intend. By going through it you can be perfectly confident that, alongside hundreds of Kettlebell coaches and Girevoy Sport practitioners worldwide, that the manner with which we both teach and design Kettlebell Training programs will be a consistently progressive and results bearing strength and conditioning program. While going through this and any program keep in mind that you should NOT be sore every day. In fact when you are sore you overdid it and over-trained which will most definitely lead to diminishing returns. It is a fact that if you are not very sore, and are on a proven and proper training protocol, you will experience ongoing increasing results.

You should be able to function every day and continue practicing today, tomorrow, the next day, and so on. Think of any sports practice of all kind... if you were so beat up from the day before, you couldn't function ideally for thecurrent day. In Kettlebell Training this is our overall goal.

Personally I enjoy a degree of soreness to tell me I worked hard, but it should never inhibit us from functioning andpracticing again. We want to be functional and continually improving. Every day we want to be active in one manner or another and when we acclimate our bodies to this style of practice we can even Girevoy Sport practice every day as well up to 6 days a week as long as the protocol is structured as such.

Remember to let me know your thoughts and comments below. Thanks!

America Needs A Rude Awakening... Jared Lies!!!

The other day I had an amazing conversation with a few wise folks on Facebook and thought those of you still under a rock or livin in a cave who don't have a Facebook account should still benefit from what we were talking about.

It all started with Fabian Rodriguez posting this as his status: "If your idea of healthy eating is a Subway sandwich on wheat bread and light mayo, I'm sorry to tell you..... you've been lied to by Jared."

Then it went on and on from there. Here's the nitty gritty tid bits of nutritional wisdom that was written by Fabian Rodriguez, Henry Vega, and myself on the oh so addicting social networking site. By the way, at the end of this post I'm gonna list our Facebook pages for you to befriend us.

America needs a rude awakening...

The average age of cancer is down to like 35 now. Yikes. Vegetarian style eating is the way to go.

Sorry to break the news to you all, but that's like going to McDonalds to eat a salad. Or the crackhouse to get your medicine. lol But for real, don't be fooled. Make food at home.

I'm sorry to tell you but the tuna footlong packs a whopping 1,060 calories, and if your washing it down with a "light" lemonade or "diet" ice tea, add another 100-200 cals. Oh and it has 1,860mg of sodium..YIKES!

Here's a couple more:
Meatball Marinara – 1,160 calories (foot long)
Chicken & Bacon Ranch – 1,140 calories (foot long)
The Feast – 1,100 calories (foot long)
Tuna – 1,060 calories (foot long)
Big Philly Cheesesteak – 1,040 calories (foot long)

You'd be eating more than half of your recommended calorie intake in one sandwich. Your recommended daily caloric intake which is:
about 2500 calories a day for men
about 2000 calories a day for women

If you don't know who Jared is here is his Subway story...

Jared is supposedly the supersized fat dude that decided one day that he was gonna eat Subway twice a day and walk to and from the fast food processed meat joint to get what he thought was good and healthy. He compares it to McDonald's, Wendy's, Taco Bell & Burger King. He used to hold up his pants and show how he used to be a much bigger processed food eater than he is now.

Subway is not only NOT better, but in some ways it can even be worse.

The reason why Jared was so successful in confusing the public is because Jared was the marketing tool they used that got a lot of people thinking that their sandwich's were way healthier than burger joints. The guy was like the regular guy next door and appealed to the general public.

Now you know... the rest of the story.

Where food is concerned:

Soy(very estrogenic), wheat(except organic & sprouted such as Ezekial 4:9 brand if you do have to eat it), and corn(due to very high starch and being genetically altered) are probably 3 of the worst things people regularly put in their bodies. Every day people eat corn and don't even know it. Even if you stay away from eating corn itself and looking to keep it out of all your spices and ingredients you will still get it. If you do eat grain be sure it's gluten free.

If you eat farm raised fish, chicken or beef you eat it without knowing it because those animals are fed mixed grains and starches. Corn is just one of them. The molecules consumed by them that built their flesh do not go away when you eat those animals in your meals. Restaurants, unless otherwise noted, use farm raised as well. It's a little bit cheaper, but at what cost- your health.

Starches, grains, and processed sugars are the leading causes of obesity and unhealthiness.

If the American Diabetic Association endorses vegetarian diets, quickly run and buy some beef! The ADA’s diet recommendations are keeping them dependent on medications that produce large weight gains by added to their insulin productions and thusly their insulin resistance.

The ADA idea on diet are killing diabetics. I have nothing against large amounts of vegetables in the diet, low carb dieters eat a lot of non-root non-starch vegetables but grains like corn, wheat and rice are killers. Don’t fear the butter, fear the bread.

A lot of people refrain from eating too many fattening foods because they believe they'll get fat from consuming fat. BIG MYTH!  ...and one that WILL kill you!

Fish, in itself, is NOT fattening whatsoever. That is a misconception. Pretty much all fish have primarily a lot of Omega 3 fatty acids which are rich in DHA. DHA is the primary benefactor in O-3 foods.

If you do not eat a lot of healthy fats on a daily basis then you will never be as healthy as you can be as well as probably will never be as lean as you can be.

Yeah, BUT what kinda food is best?

Raw foods are the way to go. I doubt those "veggies" are organic. The nutrients you are getting are minimal.there need to be a shift in paradigm in our minds as a whole.just look at the food portions. They are massive to what we should be eating but that is the American standard. The sad part is that people actually, truly believe in their hearts that they are doing the "right thing" its up to all of us to spread the knowledge and tell them not to believe the ads on TV. And those people that tell us that protein burgers are healthy. Don't even get me started there. That's a whole other subject in itself. We get into megahertz and alkalization in foods. Also a bit of digestion or should I say lack of...

One of the beat blends of Omegas 3-6-9 are flax seed fish oil blends. You can buy them in liquid form I prefer Udo's brand. Also let's talk about how digestible is the food you eat. Did you know a juicy steak will take approximately a week to digest yikes...that will stink. Our intestines are small tubes not designed to stuff anything that's a foot long try putting one of those into your water hose. Hmmm, not a smart idea. That why nutritionist recommend to eat foods that are easy to digest. With 70% water content. So think about it the next time you stuff something dry down your throat. Also if you eat 3 -4 times a day but only eliminating once a day if that. What do you think is happening with the rest of it? You can do a million sit ups and waste your time. There are colonics clinics popping up everywhere. Now that awareness is growing. Great topic guys. Way to share the knowledge.

For more info watch the really good movies "FOOD INC." and "King Corn".  They are both great documentaries that are super informative!  They prove that 90% of the products in the typical grocery store have corn and/or soy in them. That's CRAZY!!!

Go to: and for more info on these issues. Know what you eat and what you are eating is eating. It all effects you.

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