[NOTE: The following is a rant from Pat Flynn. Please do not read if you cry easily, lack any sense of humor, or are downright unable to handle the truth.

However, If you consider yourself an open-minded and seriously awesome individual who wants the truth with no fluff, filler, or BS – then this post is for you!]

I love the freakin’ kettlebell. It is after all, my primary training modality. Is has always served me well – as a loyal and mostly obedient creature.

What I don’t love, and what annoys me to no end – is when folks try to tell me that the “kettlebell is just a tool” – like that actually means anything.

And no, it’s not just “how you use the tool that matters”. That fails to recognize that in some circumstances, certain tools are a hell of a lot better than others. It doesn’t matter how you use a hammer to dig a hole. Because no matter how you hold it or swing it; a hammer still flat out sucks for digging a hole. It sucks even worse for trying to drive a golf ball (especially if you already suck at golf…).

While I have a deep infatuation with the kettlebell, I have no problem admitting that it has it’s limitations, and that in some contexts it may very well be an inferior tool to use. That being said –any tool’s effectiveness is relative to the task you are using it for and the individual performing the task. In some cases one tool may be a lot better than another and vice versa. For now on anyone who says something is “just a tool” -  is officially a tool.

The following are just a few of my observations on the effectiveness of the kettlebell for certain tasks (for MOST individuals):

This all depends on the lift and the individual…

Is the kettlebell the MOST effective tool for increasing your limit strength on the deadlift?

Eh, not really. Especially when compared to a barbell. The swing and other dynamic hip dominant movements with a kettlebell may help to “fill in some of the blanks” and in turn up your deadlift. So in an auxiliary sense the kettlebell may be an effective tool to help increase your deadlift. But as a stand-alone tool, don’t expect to ever be able to pull as much weight off the ground as you would when training appropriately with a barbell.

Is the kettlebell the MOST effective tool for increasing your limit strength on the military press?

Arguably, yes. Not many folks, especially men of a lighter (and often leaner) nature cannot already press two 48kg kettlebells overhead. I’m one of those men. So for me (note: a huge deciding factor as to whether or not a certain tool is most appropriate will depend on YOU and your current abilities), the kettlebell is still an effective tool to use for working on my overhead limit strength – assuming I have a reason that I want to improve my overhead limit strength (but for simplicity’s sake, let’s just say that I do). Furthermore, in most cases, the unilateral nature and offset center of gravity of the kettlebell makes it easier to maintain proper shoulder position when pressing weight overhead than most other training implements. The barbell, in particular, is a nasty little bugger to get overhead without compromising some aspect of your form.

Is the kettlebell the MOST effective tool for increasing your limit strength on the Squat?

Comparing apples to oranges here. The kettlebell front squat, particularly the double kettlebell front squat, is a very different beast than the barbell back squat, and even quite different than a barbell front squat. If your goal is the squat the heaviest possible load – then the barbell will almost always trump the kettlebell. But like I mentioned before with the swing, kettlebell goblet squats and front squats may serve as a useful auxiliary lift to help “fill in some of the blanks” an in turn give a bit of a bump to your back squat numbers. Again, this will depend on the needs of the individual and it’s not to say that you can’t develop a strong squat with double kettlebell front squats. You most certainly can - and for a lot of folks, backsquats may be out of the questions or even entirely inappropriate depending on their goals. Like I said before, everything is contextual. It all comes down to what are you working for and what is most appropriate for YOU.

I could continue this list for any and all lifts – but I’m sure you can see where I’m coming from by now. In terms of being the most effective tool for increasing your limit strength on the big lifts, the kettlebell will typically (not always, but typically) fall short of the barbell. And it really all comes down to the fact that you can load more weight on a barbell then you can fit inside of a kettlebell. But then again, (playing devils advocate with myself) what about for somebody who is just starting out - who doesn't already have a solid strength foundation? Well, in that case, then the kettlebell may very well be the most appropriate tool to use. It always depends on the individual, and what it is that they are trying to achieve...

I don’t understand why “strength-endurnace” has gotten such a stinky reputation. Yes, increasing limit strength will often spill over and increase your strength endurance and rarely is the reverse true. But, training strength endurance (higher reps) is quite effective for maintaining healthy joints and toughening up your connective tissue and passive structures. Furthermore, training “strength-endurance” leads to increased contractile proteins (myosin and actin) and increased efficiency of contractions (meaning you become more efficient at a movement)!

Don’t let anyone tell you that training strength endurance is “bad”. Bad in the context of freaking what??? If you are working on increasing your limit strength, it may not be the most effective way to train ALL of the time – but even when chasing maximum strength, many times an individual may greatly benefit from some strength endurance work. Everything is contextual. Nothing is ever just “bad” or “good”. Except for the “butterfly pull-up” that they do in Crossfit. That is bad. All the time. I don't care what you are trying to do - nothing is worth destroying your body over. Well, I guess that is just my opinion. But I'm sticking to it!

I mean, just look at it… (Thank’s to Chris Foehl for putting his rotator cuff on the line…)

And yes, the kettlebell is often a fantastic and unrivaled tool when it comes to developing strength endurance. I’m sure you are familiar with the kettlebell swing by now. It’s an effective tool/movement for learning how to generate power from the hips, as well as for training “strength endurance” throughout the posterior chain (the back and health of your spine particularly benefit from strength endurance work). Good luck trying to swing a barbell between your legs, and if you’ve ever tried it, then you know a dumbbell is wholly ineffective as well (especially once you start getting heavy with it).

I’m going to sort of reverse this one on you all a little bit. Let’s first start with what type of training is best suited (in most circumstances) for rapid and SUSTAINABLE fat loss – then discuss why the kettlebell lends itself so well to that type of training.

Ceteris Paribus (including “proper” nutrition) - in my experience (and I know more than just a thing or two about fat loss), metabolic conditioning via kettlebell complexes has been hands down the most best training methodology I have ever used for fat loss. It is both highly effective (moves you closer to your fat loss goals than most other methods) and highly efficient (quite economical with regards to how little time is actually required).

Really???

Really.

CLICK HERE (and go about 1/6 down the page and watch the video) to learn exactly why metabolic conditioning is so ridiculously effective for fat loss.

(Full Disclosure: Yes! Another shameless product plug! You don’t have to buy my Birth of a Hero metabolic conditioning eBook. But it’d be sweet if you did – especially if you want to turn heads on the beach this summer, and help me feed my St. Bernard puppy Lola! Or, if you already have it, tell everyone else how much you love (hate, but hopefully in a “good-hate” kind of way) it in the comment section)

The kettlebell lends itself beautifully to metabolic conditioning, due highly in part to compact size of the implement and the fluid nature of the movements – which grants you the ability to seamlessly switch between muscle groups and energy systems. Can you perform complexes with a barbell. Absolutely. Are they as effective for fat? I don’t see why not! Are they as sexy? No.

I mean, look how good Chris Foehl looks as I put him through The Great Destroyer (one of the many harrowing complexes found in the Birth of a Hero)

So what you really have to ask yourself is – what am I training for and what is the most effective approach to take or tool to use? You also have to objectively evaluate your current situation. A 575lb backsquat may sound like a sexy way to bulk up your quads (or entire body for that matter) – but are you really cleared and/or able to do a 575lb backsquat? Some say that heavy kettlebell presses with a controlled negative and strong focus on lat engagement will help build you a stronger pull up. I agree, but is it really a more effective approach than actually training pull ups?? I can tell you that the press has certainly helped my press (and to a certain extent my pull up as well - due to the synergy) – but it isn’t pressing that has been the most effective tool for helping me to develop my current goal of obtaining a one arm l-sit. It’s practicing the one-arm L-sit that has been the most effective tool for helping me develop my one arm L-sit. Sometimes it’s that simple. Sometimes it’s not.

PS - Don't forget to check out The Birth of a Hero! All proceeds go straight to Lola's belly!

PPS - Leave some love in the comment section. I may have a few swag bags to give away!

I remember my first pistol squat.

I also remember my first failed pistol squat...

I was sitting in my college dorm room, reading through the Naked Warrior by Pavel Tsatsouline ( a most stellar read – and an absolute must for anyone serious about getting serious with their pistol squats and one arm push ups).

I read through the section on the pistol in one sitting.

Inspired, I stood up, and held one leg out in front of me – determined to conquer the seemingly simple task of performing just one pistol squat on each leg.

Slowly and shakily I began my descent.

Surprisingly I managed to weeble-wobble my way all the way down. It wasn’t pretty, but I made it.

Half way there!

Then I fell on my ass.

Crap! "A fluke", I told myself!

So I stood up, shook it out, and tried again.

And again I ended up on my ass – frustrated, but this time humbled.

Clearly this was something I was going to have to work on.

And so I did.

I had the mobility and control on the eccentric, but kept losing my engagement and falling on my ass at the bottom.

So for a week I committed to using a series of progressions – many of which I have recently shared with you all – and committed to practicing the movement as often as I possibly could – performing them as often as I could.

And before the week was up, I had my first pistol squat. Shakey. Ugly. And certainly not something I’d show off in front of my mom or bring home for Christmas dinner, but a pistol squat none-the-less.

Then the refinement process began – and I began to perform as many single rep pistol squats as I could intermittently throughout the day. My shakiness began to dissipate, and I quickly developed greater control over my body and the movement.

And my freaking quads were sore as all hell.

The point I want to get across is that I too was there. That dark, nebulous void that one feels entrapped in when unable to perform even a single pistol squat. I remember the feeling like it was yesterday: Despair. Hatred. Anguish. (dramatic enough?)

But then ultimately triumph, continued success, and fulfillment!

The high’s just aren’t as good without the lows.

Don’t be discouraged if you are unable to perform a pistol squat just yet. Follow these progressions. Practice them often. And then I want you to tell me how good it feels when you finally bang out your first full range of motion pistol!

BTW – This issue of our SuperHero Development Newsletter is going to feature even more progressions towards the pistol squat AND one arm push up, and is an entire “bodyweight only” edition – featuring some of the most disturbing body-weight complexes and strength routines known to man (including how to perform one arm L-sits, muscles ups, and more!). If you are not already a member of our SuperHero Development Program – join today! You don’t want to miss out on this!

I hope you enjoy some of these personal favorite pistol squat drills of mine. Post any questions you have below!

PS - There's still time to shred down and turn some heads on the beach this summer! If you haven't already - be sure to check out our Birth of a Hero Program HERE

PPS - Dumb Question of the Day (first to answer in comment section gets a secret prize!) -

What substance in your body do antihistamines work to counteract?

I was insulted.

I was embarrassed.

I was downright uncomfortable in my own skin.

“Someday, they’ll make a comic out of you kid.”

That’s what he told me!

That’s what one of my first Tae Kwon Do instructors told me, the very first day I came to class.

I can still hear those words in my head today…

And he wasn’t talking about me being a “save the world, and get the girl” kind of badass superhero either...

Rather, he was talking about me being a subject of the local funny papers. I was young, fat, uncoordinated, and tripping all over myself trying to deliver a roundhouse kick to a stationary heavy bag.

Here I was, a brand new student (already with a relatively low morale when it came to anything related to physical culture), and rather than try and “boost me up”, my instructor straight up insults me in front of the entire class. Clearly he didn’t need to do this, as I was already making a suitable fool of myself through my failed and feeble attempts to punish an immobile target, but I’m glad he did…

And here’s why:

“Master Scott” (I will not use his actual name for the sake of anonymity) made me uncomfortable.

And I needed to be made uncomfortable.

Up until this point, for most of my life I was made very comfortable. I grew up in a cozy, “everybody is a winner” type of environment.

No wonder I was fat and uninspired.

I learned an incredibly valuable lesson that day that has stuck with me ever sine which is -

People don’t change until they are uncomfortable.

Think about it - You don’t often move around in your seat until your foot, leg, or ass  goes numb.

Now, here is why I am bringing all of this up:

I got an email this week telling me that my content on my site is a bit too “undecorated” for lack of a better word.

Let me be very clear about a couple of things:

1.       I did not create this site to make friends. I already have two.

2.       …But I never intend to insult or offend anyone solely for the sake of insulting or offending someone.

I put this site up to make anybody who reads it better, and provide everyone here with the tools to do so. Almost nobody puts out as much free, valuable, and usable content as I do. And arguably, very few others even could if they so wanted to...

But ultimately, it comes down to this:

Would you like me to tell you what you want to hear, or what you need to hear?

The latter is often hard to swallow, and the medicine of truth can taste quite foul at times.

But more often than not, it’s the only way you’ll ever get any better.

I remember when I used to train under Brian Petty RKC. This man constantly belittled and beat the piss out of me – physically and emotionally. There were times where I was often panic stricken before taking his class. But no matter what I kept going…

Because I loved how uncomfortable he made me.

I was fortunate enough to learn at a very young age, that the only way I could continually get better, was to avoid becoming comfortable and complacent. Today, my greatest fear is complacency.

Now, that’s not to say that severe hazing will work for everyone, but I can I promise you that nobody will ever change until they are uncomfortable – and the greatest the discomfort, the greater the incentive to change.

I did not design the Chronicles of Strength to be a cozy, “everybody is a winner” type of community.

The reality is, 97% of the people that come to this site will never come back, because they can’t handle being uncomfortable.

I don’t want that 97%. That 97% is lazy, comfortable, and only looking for an easy solution to often complex problems. I can’t help those people. I wish I could say that I do, but I don’t have an “easy button” for that 97% of people that visit this site.

I want the 3% - which are all of you. If you have continued to read this site, then yes indeed, you are in fact a part of the 3% that at least is mildly comfortable with being uncomfortable.

Now there are two paths you can take from there…

You can be the 2% of that original 3% that is OK with being mildly uncomfortable and never really do anything about it. Or you can be the 1% that harnesses the discomfort in order to stimulate a change in yourself.  In the end the difference comes down to taking action. You either you do or you don’t. Thinking about doing, isn’t doing. Doing is doing.

Are you willing to do what is necessary to change? If not, then you just aren’t uncomfortable enough.

I cannot make you change. But I can try and make you uncomfortable enough so that you want to change. I can then provide you with the tools necessary to make that change happen.

So am I sorry for making folks uncomfortable?

Abso-freaking-lutely not.

If you truly want to change, then get comfortable with being uncomfortable.

Please lift responsibly,

  - Pat Flynn

PS - Speaking of taking action...

We are currently running an OUTRAGEOUS four day promotion on our SuperHero Physique Transformation Bundle Package and Superhero Development Program. CLICK HERE to learn more!

Below are two complexes guaranteed to make you rather uncomfortable.

Heavy rack holds are a great prescription for discomfort.

This are a fantastic set of complexes to develop "poise under pressure". Enjoy and post any questions you have below.

The first one is a sneak peak from a series in this month's SuperHero Development Program and involves a two minute rack hold with one press and front squat performed every 15 seconds.

Next up Chris Foehl RKC takes you through a subtle variation with the exercises now being performed every 30 seconds.

Talking about being uncomfortable...

Want to see me get my ass kicked?

I thought so.

Below is a link to a follow along workout that Chris Foehl and myself put together for a pre-cheat day depletion routine.

What is the purpose of this you ask?

Simple, we want to deplete our "glycogen bucket" before our cheat day in order to minimize any sort of fat spill over. And this workout is the perfectly masochistic solution for that. Enjoy, and please pass the link below along to any of your friends - as we are only giving this out to all of our amazing subscribers!

CLICK HERE for access

I first met Christine Mooney when she walked in The Dragon Gym - spouting her fist as a fitness professional and writer.

I'm typically not one to judge a book by it's cover, but I'll admit I was a bit dubious...

Then I saw her deadlift 275lbs and knew she was serious.

Then I saw her press the 20kg and knew she was VERY serious.

Then I saw her pistol squat the 20kg kettlebell and made her my girlfriend.

:P

Am I biased?

Absolutely. But a girl this strong and knowledgeable needs to be sharing her story.

I hope you all enjoy this inspiring interview with Christine and all of the amazing content that she intends to provide on her newly launched site Beautiful-Strength.com.

Who is Christine Mooney? What is your athletic background?

To pay the bills, I am currently a consumer and market analyst in the retail world.

But I really identify myself as an athlete, a writer, and a certified personal trainer...and now the owner of Beautiful-Strength.com, a site dedicated to women in strength and conditioning.

I am very lucky in respect to having an athletic background. My family is a very active bunch. My dad is an avid basketball player. Even now, in his mid-sixties, he still plays basketball…and beats the kids who are decades younger than him! The man is a powerhouse.  Mom was a top swimmer on Long Island (New York) as a kid, and I grew up watching her do yoga on a regular basis. My brother, whether he was playing roller hockey or basketball, or later on, excelling in Army Special Forces, has always been athletic.

When I was little and we were living in San Diego, Mom really got into healthy eating. We never had soda in the house, no junk food. There was a hot breakfast every morning and a home-cooked meal every night.  I think we only went out to eat once a month maybe. I know that’s an anomaly, and I am extremely grateful for it. My upbringing and the excellent example my family set for me has made me confident that I know what to do, I know how to get back to “healthy”, even if I’ve strayed for a while (e.g. freshman year of college).  

 I’ve used kettlebells off and on over the years, but it was never as in-depth and as (almost) exclusive as now. Previously, kettlebell training was always something that I did just to break up dumbbell, barbell, or bodyweight training. It was more of a “novelty”. Oh my, how things have changed!

Describe your first experience using kettlebells. How did you feel after using kettlebells?

I don’t remember the absolute first time I used kettlebells. It was probably at a Crossfit gym in North Carolina, but I really don’t remember. But what I certainly remember is my first time working with "Pat Flynn" and kettlebells.

I write a fitness column for a local newspaper, and I had decided to write a piece on kettlebell training. A quick Google search and a phone call later, I was scheduled for kettlebell session at Dragon Gym. This first session wasn’t so bad. It was an orientation, and the trainer I was scheduled with didn’t go nuts. She took it slow, showed me the basics…

It was the second time I came in to train that I was with Pat. I think we were just doing swings and plank, and I almost threw up. I remember thinking, “You’ve got to be kidding me. This is gonna make me yak? No way.”  I was strong. I was fit. How could a 12 kg bell do this to me? So I decided I had to keep coming back until I proved to myself that 25 pounds wasn’t going to own me like that.

And well, I’ve just kind of stayed.

As for how I feel after using kettlebells, I’ve never felt this good. Over the past 20 years, I’ve been a competitive swimmer, basketball player, long distance trail and road runner, and triathlete. But now. Wow. I feel like I’m finally coming into my own as an athlete. I finally feel like I’ve found my sport and that I’m living up to my true athletic potential. I always knew I was athletic. I’ve always gravitated towards sports, but in my training over the past seven months or so, something truly incredible has happened—I’m performing better than I thought I ever could and finally fulfilling my athletic potential.

I’ve been training exclusively with the metabolic conditioning and single rep strength outlined in Birth of a Hero for the past several months, and the gains I’ve made have been phenomenal. I kind of thought that after six years of regular strength training, that maybe I had just reached my peak, that I had gotten as strong as I possibly could. I’m finding out how wrong I was, and I couldn’t be happier about it!

What are your current goals/aspirations? Are you training for anything in particular at the moment? If so, please tell us a little bit about that…

In September, I’ll be going for my RKC. We’re still quite a few months out, but I already have a very good handle on all of the components of the certification so I’ve decided to set the bar even higher for myself with the Iron Maiden Challenge, which is a weighted pull-up, military press, and pistol squat with the 24 kg kettlebell.  Very few women have succeeded at the challenge. I’d really like to be one of them. So far so good, but I’ve still got some progress to make.

After September…man, I just don’t know. I’ve always been interested in martial arts but never tried it. Maybe I’ll give it a go. That’s one of the great things about fitness—no matter what you’ve achieved so far, there’s still so much more you can do. The goal is always a moving target. You can always progress, always grow and make gains. There are so many ways to quantify your efforts, which make fitness-related endeavors very gratifying. I’m looking forward to the next challenge, whatever that may be!

You have your own fitness website, Beautiful Strength (http://www.beautiful-strength.com), could you please tell us a little bit about what your vision for that is and where you want to go with it?

With the fitness industry as saturated as it is with bad information, I’ve struggled over the years to find a place to go for good, solid information as a woman in fitness. I’ve certainly found what I have spent years looking for here at Chronicles of Strength, but there is still a desire to cater to women. I knew that if I wanted something that I couldn’t find, that I simply needed to do it myself. That said, I recently launched a women’s strength and conditioning site--www.Beautiful-Strength.com—with the goal of providing women with the same level of quality info that COS provides but with more of a female focus.

Very early on in my weightlifting career, I distinctly remember telling someone my goal was to get strong but “not bulky.” I think that’s pretty typical for women. We tend to think there’s a female version of Arnold Schwarzenegger living inside of us, just waiting to pop out at the very moment when we start hauling around significant weight. But I also know that there are a significant amount of women out there who know better. They know that to get strong, you have to practice at being strong, and they don’t shy away from hard work and big weights in the gym. For those strong women, I want to create a well-informed, intelligent, inclusive space to help guide them in their fitness “career”, whatever that entails.

Any final words?

Thank you so much to everyone reading this post. I’ve had a great time, interacting and learning from all the people on Chronicles of Strength. I love the atmosphere on this site. You rarely find such an intelligent approach to strength and conditioning, and I can’t even begin to tell you how awesome it is to get to interact with other people who understand that.

I’m also very excited about Beautiful-Strength.com. As we grow, you’ll find a lot of great information over there, albeit a bit different than what you’d typically find on Chronicles. So please, come on over, check us out, and don’t forget to sign up for our Cast Iron Wisdom newsletter!

You can also find me on Twitter @Kallos_Sthenos and on Facebook.

In strength,

Christine

Personally, I've never been attracted to frail women...

But maybe that's just me. Please share your own thoughts in the comment section (of course this is all subjective, and let's keep it cool... like the Fonz would...)

There are many kinds of strength, but the kind that impresses me the most is what I would call "hidden strength". Christine is a pristine (hardy har har) example of this. Just by looking at her build you could safely assume her to be an athlete of sorts, but if I had a nickel for everyone who has underestimated her deadlift based on her appearance, well I'd probably be writing this post from a yacht...

Our SuperHero Development Program member Deanna Perry was one of my first Birth of a Hero test subjects.

When she agreed to get on board and commit to the training, I wanted to work with her personally at first to keep her accountable.

I didn't need to.

Deanna didn't need a babysitter. She was sick and tired of being overweight and ready to do whatever it took to drop the pounds, redesign her life, and redefine herself as one super strong, super lean, and super badass woman. All Deanna needed was an effective training program, nutritional regimen, and proper guidance.

Almost two years later and 120lbs lighter, Deanna now wants to share her Birth of a Hero success story - how she did it, and what lessons were learned along the way. I emailed her a series of questions, and below are her responses. Listen up, because this girl is serious and knows what it takes to implement and sustain a drastic lifestyle augmentation.

Pat: Deanna, you have a remarkable story to say the least, but before we talk about your ultimate success, could you please tell us about one of the major struggles that you faced along the way?

Deanna: There were definitely many difficulties that I was confronted with on my journey. The biggest one right off the bat was the fact that just because I was making a lifestyle change didn't mean the rest of the world was or even my household. There were constantly temptations with unhealthy foods and a lazy lifestyle. It's so difficult to go hang out on a Friday night and watch your friends go to dinner and order a bacon burger, fries, and onion rings and you order a side salad hold the dressing. You just constantly have to remind yourself why you started the journey in the first place and that in the long run you'll be better off instead of the 10 minutes of "glory" eating a burger.

Pat: When I first met you, you were already so motivated to do whatever it took to succeed...

So, what was the major turning point for you? What made you want to turn your life around?

Deanna: I decided to turn my life around 2 months before my 21st birthday so this was April of 2010. ( 2 years and 120lbs ago) I remember just feeling bad about myself and always telling myself that if I was skinnier I would be happy and life would be great. So I decided to go for a walk and blast my iPod. I enjoyed the walk so much that I walked everyday for a week. I then ran into an old friend in the mall that told me I looked good, it was then that I figured out that people could see a difference and I felt energized and motivated .

Pat: Now that you have made such an incredible transformation, what would be three pieces of advice that you would give to anyone starting out on their own weight-loss / fitness journey?

Deanna:

1. Don't fall into or follow fad diets!

2. Don't listen to peer pressure when your friends tell you, "Come on its just one slice of pizza" or " You worked out today so you earned it." If your friends are saying this, then they don't appreciate how hard you're working to change your life. Stay strong, and always ask yourself before you eat something, "Will I feel guilty when I'm finished?"

3.Work hard!! The gym is not a place to show up for a half hour and pretend to use the elliptical. If you made the time to go - then show up, push yourself, and always make a goal! I constantly love to make small challenges for myself each time I workout to keep me focused and motivated.

Pat: You are a huge fan of the Birth of a Hero because of how grueling the metabolic conditioning routines are. At first I thought maybe you were just sick in the head like me or possibly masochistic. Why is it that you would love the days we did metabolic conditioning whereas most others dreaded it?

Deanna: Yes! I am known to love things that most people run away from when it comes to working out. My favorite complexes to perform would be the omelet complex (or "High Voltage" from the Birth of a Hero) and the "Birthday Workout" that we used to do at the gym when it was someone's birthday. (One-arm swing, one-arm high pull, snatch, rack squat, press - switch arms) ( we would start with one time through on the right, then once on the left, then twice one the right and twice on the left until we got to 5 times on each side). These two are my favorites because they get my heart pumping and give a great full body workout, working hard, and getting the results I want without having to clock miles on a treadmill.

Pat: You are one of the now many women who has followed the Birth of a Hero and made mince meat of the kettlebell snatch test (100 reps in under 5 minutes with the 16kg bell for females), which I believe to be a true testament to one's levels of strength and conditioning. I remember you first crushed it within three months of attempting your first kettlebell snatch, another remarkable feat! Are you still keeping up with your snatches?

Deanna: The kettlebell snatch is by far my all-time favorite exercise, and nothing makes me feel more accomplished then performing 100 snatches in less then 5 minutes. I try to do this once a week to stay on my game and continue to challenge myself.  Even if I only do a few snatches a day, they always make me feel stronger and I always feel the benefits.

Pat: So what are your current goals now? Are you training for anything in particular?

Deanna: My most current goal is just to lose about 10-15 more pounds before I want to just maintain and build more muscle. My aspiration is to keep this lifestyle forever and inspire others to live healthy and realize how much better off they will be. It's not all easy; it's really difficult, but dedication and motivation can push you through anything. I'm currently training for a half-marathon that I would like to run at the end of the summer and I also plan to get kettlebell certified this summer!

PS - Be sure to leave any questions you may have for Deanna in the comment section below!

Look, I'm a "shoot it straight from the hip" kind of guy...

A true SuperHero, in my honest opinion, looks good with his/her shirt on AND off, is both strong AND lean, mobile AND stable, athletic and moves gracefully, has iron lung capacity, and maintains all of these attributes year-round. This is NOT an easy task...

...but that is what the SuperHero Development Program is for - to make you into a true, real life SuperHero!

...and I want YOU to try the SuperHero Development Program out for one month for FREE and I dare you to not get tremendous results!

If you aren't a member of this already, well, you really don't know just how much you are missing out on each and every month!

CLICK HERE to learn more about all of the incredible perks that come along with being a member of the SuperHero Development Program.

I am very fortunate indeed to be able to call Dr. Charlie Weingroff a friend.

There are very few people who I trust entirely when it comes to the integrity of the information that they provide. Charlie is one of those people.

That does not mean that I am always right or that Charlie is even always right (one of the things I love about hearing Charlie speak, which I believe to be truly admirable, is how quickly he will make it known, if he believes himself not to be qualified to speak on certain matters), but what it does mean is that when you read or watch something on the Chronicles of Strength, I promise you there is no hidden agenda or ulterior motive. I put out the truth, or at least, what I know and believe to be the truth.Should that not ever be the case, I will be the first to admit that I am wrong (and if you've been with this site long enough, then you know that has happened on more than just one occasion :P ).

That is precisely why I asked Charlie to come down and run an athletic enhancement seminar at the Dragon Gym on June 3rd - because Charlie is simply the best of the best.

Furthermore, Charlie is just an all-around stand-up guy. He has gone out of his way numerous times to help me out, particularly when I jacked my shoulder up last June.

Charlie was kind enough to sit down and chat with me yet again.

In this hour long interview Charlie covers:

1. How to implement kettlebell training to fill in the blanks of certain phases of training and make you a better powerlifter and/or a stronger athlete.

2. How to use kettlebell training to develop stability and motor control and why the kettlebell is often the BEST tool to use in many circumstances.

3. Charlie's pick of the top kettlebell movements to help diagnose and improve asymmetries.

4. Why Charlie loves the bottom's-up farmers carry and how it can make your shoulders and core more resilient!

5. Charlie's thoughts on the bench press and why he believes it to NOT be a harmful movement to your shoulders and what you need to do to keep it that way!

6. How to get your heart rate into certain ranges needed to improve overall work capacity.

7. Charlie's thoughts on the front squat versus the back squat and where you should focus your time. (Note: His answer is most likely NOT what you think it will be!)

8. In what ways can kettlebells be used in a maximal effort method in place of a barbell for the develop of raw strength.

Many thanks to all who left such amazing feedback on my last post. I realize something got wacky with the comment section, making it difficult to leave a note. If that was the case with you, please tell me what you want to see more of in this posts comment section!

PS - I will announce the Swag Bag winners later this week, so it is not too late to comment for a chance to win!

That being said, there were at least two requests for progressions towards the hanging leg raise. So here you go! This is one of two progressions that I have found to be most effective for developing the strength required to do a full HLR. I will share the other progression on the next post. Enjoy!

Enticing headline, isn’t it?

Well,I got news for ya, this isn’t just for men. This is for all walks of life who are serious about doing what it takes to get chiseled abs and rock hard glutes.

And this isn’t women’s, ahem, I mean, men’s health.

And, as a matter of fact, in terms of traffic, the Chronicles of Strength is now a top 500 blog (not bad in a field of over 130 million competitors! - and to celebrate, we are giving away a free SWAG bag!) and beating the pants off both Men’s Health Australia, and Men’s Health Singapore (at least according to Experian Hitwise).

Suckers.

And to me, it’s no mystery why that is.

Because our content doesn’t suck.

The esteemed professional wrestler Sid Viscious once said that 99% of everything is, well, crap.

He used a stronger word than crap of course.I don't like to use words like that. I have a name for people that use words like that, but I won't say what it is because it isn't very nice.

Well, we are the 1%. And proud of it.

And I’m going to prove it once again by giving you seven tips that don’t suck, actually work, and that you can implement right now for some serious fat burning results. You’ll thank me later…

The thing that sucks about dieting, cutting calories, or cutting carbohydrates is that it only takes about a week for your body to adapt to the caloric and carbohydrate deficit. This is why we experience diminishing returns and ultimately hit those dreaded plateaus.

A lot, not all of it, but a lot of this has to do with our thyroid output and leptin levels. If you want to know more about the nitty gritty scientificals behind what all that is and why it matters, just read my Metabolic Reset eBook.

When we consume less, our body, of course, wants to burn less, and it only takes about a week for it to start doing that.

But we’re not going to let that happen. We’re going to hit the “reset” button.

“Wait. You’re not the boss of me. You can’t tell me what to do!”

You’re absolutely right! You can do whatever the heck you want!

But I hope you’ll choose to do what works and stop wasting your time with what doesn’t.

“But how do I know that it’s going to work?”

Please don’t give me another excuse to put another half-nude and semi-awkward picture of myself online. Because you know I will. Rather, just go read even a few of the seemingly endless success stories that we’ve had over the past year since releasing the Metabolic Reset over at the store page and see for yourself!

“Ok. So how do I hit the reset button?”                                           

You binge! Eat as much of whatever the freak you want for one day a week. This will have insulin oozing out of your eyeballs and fingernails, which typically isn’t such a desirable thing but does wonders for bringing thyroid and leptin levels back to where you want them to be for maximum body fat annihilation.

“Can I eat pizza?”

Damn right. You SHOULD eat pizza.

“Pie?”

So long as it’s coconut cream.

“Really?”

No.

Eat whatever freaking kind of pie that you want.

“Wait, won’t I get fat?”

First off, I don’t even know who you are, but I’m telling you no, you won’t get fat.

Well, actually that depends on what you mean by “fat”.

Will you gain a little bit of fat? Perhaps, depending on how you entered your binge day (more on that later).

But here’s the thing, only losers focus on the short term. Winners see the big picture. If binging once a week will allow you to burn 2lbs of fat throughout the rest of the week, then who cares if the one day of binging has you gain 0.5lb of fat. Because in the long run, you are still down 1.5lbs of fat, if my calculus is correct. Which it is.

So let loose and don’t worry about a thang.

Think about it like this:

What would happen if you lit a match, held it under your butt, and farted?

You’d laugh right? Well, assuming nothing went terribly wrong that is…

You’d laugh, I’d laugh, we’d all laugh. It’d be hilarious, and we’d have a great time. We’d tell all of our friends the next day and probably be the most popular kids in school. That is, if we were still in school, and had any friends to tell about it.

“But what does that have to do with burning fat?”

Absolutely NOTHING!

Except EVERYTHING!

When you binge you have lit the proverbial match and restored life to your once monstrous metabolism. You have reset your metabolism and things are cookin’ again. Fasting—and what will be tip #2 will be the proverbial fart – which will act to EXPLODE the fat-burning process!

You see, after you’ve binged, your body is primed and ready to start burning fat so through implementing a tactical 24-hour post-binging fast and therefore, allowing glucagon and natural growth hormone to surge over insulin (which is one of the many amazing things that happens when you actually don’t eat!), we will tap into our stored body fat and obliterate it!

“So, when can I eat again?”

I like to time it so that I finish my binge on 6pm Friday night, which in turn begins my fast at 6pm Friday night. I then time my workout to be between 3-5pm on Saturday afternoon. That way I can almost go right back to eating once I am done my workout. Notice I said almost. Don’t eat immediately post-workout, as that will halt the fat-burning process.

“What kind of workouts are we talking about? Like those cattle-ball things?”

You mean, kettlebells? Sure. That brings us to tip number 2…

I actually don’t like the saying “train like a man”. Because even though almost every man in the world likes to think they know how to train, very few actually do. I was one of those folks all throughout high school. Then, I got smart and started learning from the best. It’s also when I started getting the best results. Not a coincidence.

Don’t let your ego get in the way of what works.

And don’t believe that if you just work hard enough, then good things will come.

That is the biggest load of crap – whether that advice is directed towards fitness, schooling, business, you name it.

Hard work does not equal success.

I know many, many Americans who work their asses off every day trying to lose weight, yet never do. I know many, many Americans every day who work their asses off at their job, yet still have a rather measly salary. I could go on and on, but the evidence is quite clear that hard work alone is not what pays off.

Effective work is where you want to focus your energy. Working hard for the sake of working hard makes about as much sense as banging your head against a wall hoping to get through it (rather than using the door) and about as much fun, too.

Your first priority should always be to seek out what is effective. What will get you the closest to your goals? Then, work smart and efficiently at what is effective (how can you apply the bare minimum principle to what is effective?).

I don’t value hard work. And neither should you.

I could work my ass off running on a treadmill for two hours every day, and be nowhere near as lean as I am today by spending 40 minutes a day, 2-3 days per week working metabolic conditioning via kettlebell complex training.

Now anybody who has put themselves through the ringer that is my Birth of a Hero program knows that metabolic conditioning is far from easy. It would actually be quite safe to say that the Birth of a Hero may very well be the most painfully grueling and horribly masochistic program you ever put yourself through.

But anyone who has stuck with it undoubtedly knows that it works, and it works damn well.

Good science is repeatable my friends, and that is exactly what the Birth of a Hero is based off of.

Metabolic conditioning is the unrivaled king of rapid fat loss because it will not only help to dump the fatty acids into your blood stream (a process helped along by the adrenaline from heavy lifting), but since you are constantly switching between and utilizing multiple energy systems (phosphagenic, glycolytic, and oxidative), you will also burn those fatty acids off – which to me sounds like the most important part! Doesn’t that sound like the most important part to you as well? Well, most folks don’t take that into consideration.

I have a name for folks like that. But I’m not going to share it because it isn’t very nice.

Heavy lifting is great, but the problem with just heavy lifting for fat loss is the process of re-esterfication, which is when you dump the fatty acids into your blood stream but fail to burn them off so they simply transport back into their cozy little fat cells. The problem with just traditional cardio is that there is little long-term metabolic effect, or EPOC. The Birth of a Hero solves those problems by bringing together the best of both worlds through the pairing of moderate to heavy strength efforts and elevated cardiovascular stress.

Here is the Great Destroyer, one of our finest kettlebell complexes found in the Birth of a Hero. Now, if this doesn’t get you excited to start the Birth of a Hero program, then I don’t know what will!

If you want a cute tight butt, then you need to deadlift and squat.  Heavy.  At least 1x a week.

Or if you just want to be downright strong, then you need to deadlift and squat . Heavy. At least 1x a week.

Here's a bonus tip - If you can deadlift or squat a weight for ten times. It ain't heavy.

And if you really want a sexy, functional silverback behind, then get on our Prometheus Protocol!

So some days you will be lifting heavy, and other days you will be doing your metabolic conditioning. But please don’t bother trying to do a lousy “ab workout” at the end of your training sessions. This isn’t planet fitness or the YMCA. If you want a serious functional set of abs, then you need to get serious about training your core. You owe it to yourself to dedicate an entire session to working every facet of your core’s functionality – such as anti-flexion, anti-extension, anti-rotation, and then of course, flexion, extension, and rotation.

Here is a short compilation of my top ten favorite core training movements. Enjoy.

If you are serious about burning fat, well, then, you have to let your body burn fat, and post-workout is the absolute best opportunity for that to occur. I recommend that you spend 20-30 minutes post-workout going for a brisk walk or performing some other sort of low intensity type of activity, rather than cramming your face full of gummi bears ( you know the type of dude I’m talking about, I know you do! I know you’ve seen the dude that brings gummi bears and jelly beans into the gym! DO NOT BE THAT GUY!) and halting the fat burning process.

Also note, that contrary to popular belief, muscle insulin sensitivity is severely inhibited immediately post-workout due to the micro trauma that has occurred (your muscles actually become temporarily insulin-resistant). So while it is true that insulin is at peak sensitivity post-workout, it is your muscles receptiveness to insulin that matters. Your best bet is to wait 30 minutes post-workout and let those fatty acids continue to oxidize and then have some sort of quick-digesting protein source, such as a whey protein. After about 60 minutes post-workout you may then have your carb and protein meal to start replenishing glycogen.

A pre-workout protein shake is a good idea indeed! This makes sense since increased protein synthesis is metabolically expensive, and a handful of recent studies, LIKE THIS ONE HERE, have brought the proof of this to light!

To summarize - having protein before a high intensity training session increases resting energy expenditure. Increased resting energy expenditure (or REE, if your into whole abbreviation game) is a good thing, if you are looking to lean out. Trust me on this one.

Again, the tried-and-true winner here would be a simple whey protein powder.

In the Metabolic Reset, I give the option of a few different pre-workout drinks – some carb-based, and others protein-based. If your goal is max fat loss, stick with protein pre-workout, not carbs.

If nothing else, swing a freaking kettlebell, dewd. I mean it. If you can’t commit to the Birth of a Hero, fine, no offense taken. But at least commit to twenty minutes of two hand swings, three days a week. That’s it! As far as bang for your buck movements go, the kettlebell swing is quite possibly number one.

Also, take the time to learn how to swing properly. This movement is great proprioception and great for learning how to hinge into deep hip flexion and develop power form the hips. And does it work for stripping of body fat? Yes, it works fabulously well, indeed – so long as you follow my other tips on nutrition that is.

Everybody has to start somewhere, and if you aren’t ready for the Birth of a Hero, then this tip is for you. Just start with swings and progress from there. CLICK HERE for a tutorial I put together a while back to teach you the how to properly execute a kettlebell swing.

One note I want to make is that I have recently seen a lot of people just not give a crap about their shoulder position in the deadlift and the swing. This is unacceptable. Stop hanging off your passive structures.

I have a name for people that hang off their passive structures, but again I’m not going to say it because it’s not very nice.

Here is a clip from a seminar I put on at Millersville University where I teach the proper shoulder position for the swing. Enjoy.

There you have it. Seven quick tips you can implement now for accelerated fat loss. Please post any questions you have in the comment section, or just leave some love.

As always, thank you for your time.

And please lift responsibly.

-          Pat Flynn

I know you want the COS Swag Bag...

As of February, the Chronicles of Strength has made it into a top 500 blog, according to Experian Hitwise. This of course, is a remarkable achievement and a cause for great celebration!

None of this would have ever been possible without all of your loyal and continued support. So I thank you from the bottom of my heart for investing your time and health into the Chronicles of Strength.

I promise you I will continue to deliver nothing short of the most reliable, effective, and valuable content.

You will never get any crap from me. I know how valuable your time is, and to show how much I respect that, I will never waste it.

Furthermore, I want to give away some Swag Bags to a few of you awesome readers.

In case you missed the last post the Swag Bag contains the elusive and highly valued Chronicles of Strength T-Shirt, which can be seen in this video HERE, as well as a hard copy of our Birth of a Hero book.

If you want a Swag Bag,  just tell me what you want to see more of on the Chronicles of Strength in the comment section, and I will select two folks at random to receive some COS Swag.

I want to know what YOU want, so speak up, and win some swag!

Mobility is a two-way street in the sense that trying to perform with mobility restrictions is like trying to drive with the e-brake on. You just aren’t going to realize your full athletic/strength potential under restrictions. It ain't just ain't happen. Conversely, performing with hypermobility or being mobile in places where you need to be stable is like driving with a dysfunctional brake pedal.

Both situations are highly unfortunate and potentially dangerous.

And I want to be make it VERY clear just how important it is to have both an adequate amount of mobility and stability before you embark on an exercise program. As Gray Cook would say, never should you just pile fitness on top of dysfunction.

Remember, proper movement should absolutely be a requisite for exercise. If you can’t move properly, what on earth makes you think that you will ever be able to exercise properly? Certain joints need more stability and certain joints need more mobility.

Of course, no one is perfect, and learning to move better is an ever-ongoing process. That is exactly why we have our SuperHero Development Program, which, along with all of the other great content that we provide through that program every month, we are now offering monthly mobility routines designed to help you improve your movement, which in turn will inevitably amplify your athletic potential.

This manual is to serve as a starting point and is a reference guide of my personal seven favorite mobility drills that I use on a daily basis. This is by no means an all inclusive list, just a quick compilation of what I believe to be some of the more effective mobility assessment and improvement drills.

Please read through the manual and add your own favorite mobility drills and routines in the comments section below. We would love to hear what has worked well for you!

Also, we are giving this report away for free as a huge thank you to everyone that takes the time out of their day to visit the Chronicles of Strength. But you only got a week to access it before it disappears into the dark nebulous void of forgotten eBooks forever!

Here's a sneak peak of what's to come in the upcoming issue of our SuperHero Development Program. If you are not a member of this yet what are you waiting for? It's FREE for you to try out for an entire month - You've got nothing to lose! Except if you're not a member. Then you're losing. You can get exclusive access HERE or through our Physique Transformation Bundle Package

This complex not only looks pretty slick (You'll be the center of attention and steal the if you can pull this off at your grandmother's next birthday party. Ask me how I know!), but serves as a fancy little drill to help smooth out your kettlebell snatch. If you've been in the game for a while know then you know the kettlebell snatch involves proper power and proper timing. For a lot of folks, the timing is more of an issue than the power generation. "When do you get your hand through the bell (spear through) so it doesn't beat the piss out of your forearms?" This drill will teach you exactly when that point of "weighlessness" is. For most, it is just above eye level. Enjoy, and post any questions you have below.

BTW the dude doing this complex is clearly confused, and probably about more than just the complex...

Alternate lunges.

Chris Foehl is a strong dude, and clearly a smart dude since he is a member of our SuperHero Development Program, and a VIP at the upcoming seminar with Dr. Charlie Weingroff. 

:P

To repay him for his kind support we gave him the gift of The Great Destroyer (the gift guaranteed to keep on giving through DOMS dividends). And a Chronicles of Strength "Schwag Bag" of course.

:D

We take care of our own.

If YOU would like your very own COS Swag Bag, you can invest in one below.

Inside the Swag Bag you will find:

1. The exceptionally rare, highly coveted, and exotic Chronicles of Strength T-Shirt
                           (which can be seen in THIS VIDEO)
                            (a $20 Value)

2. A hard copy of our Birth of a Hero eBook
                          ( a $29 Value)

3. And maybe one other super secret surprise!!

But you better hurry, because our supply is extremely limited!

Your mission, should you choose to accept it, is to tack on the absolute most amount of clean muscle mass possible over the next ninety days following the Prometheus Protocol.

Here are the rules, if you wish to compete for a shot at glory, fame, and a lifetime subscription to our SuperHero Development Program along with a host of other goodies (listed below).

1. Email me directly at HardstyleKettlebells@yahoo.com with the subject line of "Prometheus Challenge". Tell me your name and that you want to be a part of this challenge.

2. Give me yo pics and yo stats - Not just taking anyone's "word" for it. You'll need to get into your skivvies and take some before pics. One profile pic (that's from the side) and one frontal pic (thats from...well, the front). Sure, you can flex... don't be shy.... I will also need your current height and weight. If you have any questions about this, please make them known in the email.

3. You must email my by Friday, April 13th to be eligible. As the official challenge will begin on Monday, April 16th.

What the Winner Gets:

• A lifetime subscription to our SuperHero Development Program
• Our ENTIRE eBook collection
• The highly esteemed and incredibly rare Chronicles of Strength T-Shirt
• Free publicity! An entire blog post dedicated entirely to the winner and his/her success story, a link back to his/her site. Fame, glory, and life as a god-king!

Why YOU Should Take the 90-Day Prometheus Challenge:

Aside from the host of potential goodies that you can win, taking on this challenge will help you to commit towards success! Telling someone else that you are going to do something will suddenly and drastically amplify your motivation and level of commitment, do not underestimate the power of this when it comes to achieving your goals! We have put this challenge together for YOU, and to ensure that you do put on the absolute most amount of muscle mass in the least amount of time possible, so please take FULL advantage of this opportunity. Accountability is a rare thing these days, and we are offering it to you for FREE.

Let the games begin!

Please post any questions, comments, or concerns you may have in the comment section below. Or just leave some love :D

Here's a two minute mobility drill used to assess/improve T-spine mobility and stability at your t-l junction. Enjoy and post any questions below!