If you've looked at our monthly workout plan, you may have noticed exercises followed by the letters RM. But what does RM mean? It stands for repetition maximum, which is the maximum number of reps you can do with a given weight. It's not a specific number of reps, but rather an indication of the weight or intensity of the lift you're about to do. Let's explore the different types of RM and their importance in our gym. First, it's important to know that there are two types of maximums in the gym. The technical rep max (TRM) is the maximum number of reps you can do with perfect form, while the ..read more

The next piece in our series to help you successfully complete the Strongfirst Kettlebell Certification works through more common issues that even the fittest participants struggle with; the kettlebell press. GOAL:  To be conditioned enough and strong enough to focus on learning rather than struggling to survive the certification MOST COMMON ISSUES: Lack of swing / snatch conditioning Too weak for the press Poor ROM (often due to injuries or overtraining) Soft hands (lack of time with the bells, lack of general hand care) Too weak for the press Pressing is a skill. It requires t ..read more

I have three kids, two of whom are three and one. I understand the pain of not having enough time to finish everything I’d like to do. There is a clever trick that you can use to greatly increase the quality of work you’re doing, and potentially decrease the amount of time it takes to get it done. It’s something that we use a lot in our classes to ensure that our clients get through the workout safely, feel great, and get a good amount of work done in a class that runs for roughly 30 minutes. That trick (it’s not really that tricky, but it is amazing) is called a ladder. I first ran into ladde ..read more

Part 1 of 4 Certifying for the Strongfirst Kettlebell is not supposed to be a walk in the park but it also shouldn’t be overwhelming. There are a number of people and programs out there to help you reach the certification without injuring or breaking yourself and coming out the other side with a stronger and more resilient mind and body. GOAL:  To be conditioned enough and strong enough to focus on learning rather than struggling to survive the certification MOST COMMON ISSUES: Lack of swing/snatch conditioning Too weak for the press Poor ROM (often due to injuries or overtraining ..read more

The secret to making progress is twofold: First, and importantly: Find training that you can stick with, so your body has time to actually make adaptations that result in progress, and Second, and potentially more importantly: Redefining progress. Training can be about more than harder, heavier, faster, or more complex (though these metrics are actually good measures of progress once you have a solid foundation). We are big fans of training in a way that is enjoyable and sustainable. Can you imagine a workout that: -        Is actually fun? -    ..read more

Manual (transmission) vehicles are becoming more and more a thing of the past, relegated to car enthusiasts who want the extra control and experience, and to people who have purchased a car from an earlier era. One of the things that people will hopefully learn early on when driving a manual vehicle is the increase in power and the comfort of the car when the gears are used effectively. Ideally, the car will shift into a new gear when it is starting to approach a higher RPM, but not so high that the car is screaming at the driver. If someone chooses to shift too early the car either lacks powe ..read more

What is the Rite of Passage? The Rite of Passage is a three day a week program using ladders that is built around kettlebell clean and military press ladders followed by swings or snatches. The clean and press are two different movements. However, in this program, they are chained together to create a hybrid movement that links the clean (a useful midsection development and power production movement) with the military press (a powerful overhead movement that develops a solid connection from the ground to the hand in full extension). Used in tandem, these movements are amazing for improving ath ..read more

I recently saw a video on “how to do a swing the right way”, and it inspired me to make a few notes, because, unfortunately, “the right way” wasn’t how I would encourage anyone to be swinging... The trainer in the video definitely made some valid points, however, these useful tips were also married to unhelpful behaviours like a static standing start, over gripping the bell, and a hyperextended back; all behaviours that are unhelpful at best, potentially injurious at worst. After a bit of thought, I decided to outline why, in my opinion, Strongfirst’s 11 standards for the swing are important f ..read more

What does the single-leg kettlebell deadlift work? It’s a fantastic movement for developing strength, stability, and motor control safely and efficiently for the vast majority of people. If you’re keen to learn some cool techniques that will lift the quality and effectiveness of your single-leg deadlifts, then... you should keep reading!   How can I improve my single-leg deadlift? The single-leg deadlift, in my opinion, is primarily still a deadlift; it’s simply a deadlift that is performed on one leg... A lot of the time, what I see people performing is a movement that I would label ..read more

By Jamie Hunter In the 80s and even early 90s we were led to believe dietary fat was the enemy and that training with weights would make us too bulky. As a competitive cyclist this struck a deep chord. Who wants to lug extra weight around the countryside?  ‘Sigh’!  When an average days cycling was done, you’d raid the kitchen of every known carb, lean meats including liver (often boiled) and then clean the bike before resting.  The rules for rest went like this.  Don’t stand if you can sit and don’t sit if you can lie down.  The recipe of a cyclists life: Ride - Eat ..read more