My new obsession with grip training has led me to the video I am about to review.  Many of you are familiar with the Ironmind Captains of Crush grippers.  If you aren't, man up and get some.  If you know anything about the world of grip training then you know about Joe Kinney.  He is one of an elite few (and the first) who have ever closed the #4 gripper, a gripper that no one was ever supposed to close.  This video explains exactly how he went about doing this. 

If you watch the entire video you will understand exactly what it takes to get this degree of hand strength.  Joe lets you in on all the secrets.  The secrets are good but the essential ingredient is the willingness to put in the hard work.  It is clear that this guy is intense.  The amount of work he put into this goal will blow your mind.  Think Captain Ahab.  On top of that Joe was clearly strong from the start.  Before he ever started intentionally training his grip he was very close to closing the Ironmind #3. Spend a minute with the #3 and you will understand how strong this guy was.  I am not sure what he did for a living but it is true that in some lines of work a few folks get stronger by accident than most people can when deliberately training.  And then of course some are just born freaky strong.  I'm not sure which category Joe Kinney falls into.  It doesn't matter.  There are three different videos on this DVD.  The first is a low quality video that Kinney made in 1998.  It is a great video as far as content and very informative.  It is shot in some sort of toolshed where he would train.  All of his equipment (except for the CoC grippers) is homemade so you know that got me excited.  Then there is the same video except with audio commentary from Kinney and John Wood.  Kinney has a dry sense of humor which I like.   The last video was shot last year with Wood interviewing Kinney.  Here Joe elaborates on his training and shows some additional equipment as well.  Overall this interview is very well done.  In my opinion this is a must have for any grip training enthusiast.  The footage of Joe bursting 6 beers in a row to the tune of Amazing Grace played on bagpipes is by itself worth the price of the DVD.  My wife walked in while I was watching this and her exact words were "what the f%^k are you watching now?  Ten minutes later she couldn't believe I was watching it again.  She is scared because she knows I'll be fabricating grip training tools for the next while.  Its always something.  Adult ADD can be difficult to live with. 

Bottom line: Just get the video.  Check out the trailer at the bottom of this entry.  You can order it from these guys.  Note also that functionalhandstrength.com also sells CoC grippers and they are quick to get them out.  I have been very pleased with this outfit.


  Another item you may want to check out is the Ironmind book called "Captains of Crush Grippers:  What they are and how to close them".  You can order it here.  There is a chapter by Joe Kinney which outlines his training philosophy.  Get ready to hear about making testosterone at home before breakfast and hard work.  The advice in this chapter is pure training gold. 

I ran across this while checking out the grip board forum.  I seems the monster bell virus is catching on with others.  This is of course very cool.  Adam Glass who is pretty well known on some of the grip forums and over on Dragon Door made a 50 kg bell from an 8kg shell.  It is interesting to see how he did this. In the video below. It is a different approach than I have used.  I like it though and I am a little surprised the bucket didn't melt.  The sand apparently did a great job of insulating the system.  His results were similar to mine using just lead.  He got it up to 50 kg.  Mine would end up at about 52kg.  Much of this difference probably has to do with the quality of the lead.  You can see all the crud at the top of the bell at the end.  It is better to use lead that has been fluxed a few times.  That's all I'm going to say.  We can't give away all our secrets.  I wish I had a torch like these guys. 

Well its officially 2010 so its time for some goals.  As I mentioned in the 2009 recap I was very disappointed in my failure to reach my grip strength goals.  As a result, I am making it a priority this year.  2010 is a year of hardcore hand strength training at RFP.   I have come up with four goals for the year that I think are doable.  First and foremost is closing the 2.5 Captains of Crush.  Hopefully by the end of the year I will be well on my way to closing the #3.  Second goal is a sub 7 min 2000m on the Concept II.  Third goal is to get 100 one arm jerks with 48kg with one hand switch.  The last goal is to get the heaviest bell I made overhead. The emphasis is going to be on grip however.

I also want to be more consistent with updating this blog and actually bringing some quality training info and product reviews.  In any case no matter what your goals are for the coming year, give them some consideration and make them happen.

Happy New Year!

I am pretty sure no one is happier than I am  to say good-bye to 2009.  Well maybe there are a few exceptions like Tiger Woods, Conrad Murray, Bernie Madoff, SC Governor Mark Sanford and the Oakland Raiders.  I am sure I missed a few.  The year will remain etched in my memory for two things.  First it was the year I made a bunch of really heavy kettlebells and second, I spent the remainder of my time sitting through endless contract negotiations.  Still though it was fun and in many ways challenging.  That said, I am optomistic that 2010 will be a better year.  Its always more fun when you don't know how the story ends.  I'm not sure where RFP headquarters will end up.  I love surprises.   This is a blog about training though so let's move on.

I had some goals for the year, lets see how I did.  First goal was 60 reps in long cycle with a pair of 32kg bells.  FAIL!  Best I did was 57.  Another was 100 reps long cycle with the 24s.  I hit that and it was a smoker.  Then there was 100 reps of 1 arm long cycle with 40kg.  i got that one too.  Next was the press, I wanted to nail the 48kg bell.  Best I did was 45kg.  I really tried too.  48 wasn't meant to be.  The first goal I did hit for the year was one I almost forgot about...  100 bodyweight pistols (50 per side).  I was really pleased with that.  Finally we come to the grip strength goals.  I wanted to close the COC 2.5 and I have to say I am not even close.  This was a massive fail.  I don't even want to talk about this one.  Tomorrow I will frame up some 2010 goals.  I can't wait.  I finished up with the last workout of the year.  I hit 200 on the SSST with 24kg just to see if I could do it without snatching for months.  Then I did 7650m in 30 min on the Concept II.  A few weeks ago I hit CMS numbers in long cycle with the 28kg bells just to see where I was. It was difficult.   I sure am a long way from where I was when I was hitting MS numbers.  As it stands now I really don't have a ton of interest, time or energy for any GS competitions at the moment.  I may do a rowing comp in January though.  I have to keep things interesting.

In other news all the bells I listed for sale are sold. I have no plans to make any more monsters and the only one I still have is the heaviest one. ( It may stay in my basement forever, even if I move!)   Thanks to everyone who replied.  I look forward to posting some New Years goals.  Happy New Year to all.  I am sorry I haven't posted in a while. 

Cha-cha-cha changes....  Sadly it has come to this.  I realize as I prepare to get ready to move that I can't take it all with me.  Since there aren't many basements where I am going, the days of the RFP underground training compound are numbered.  Nonetheless we will survive and thrive once our eyes adjust to the light.  (I hear there is natural sunlight where I m heading).  We just have to move some heavy inventory to facilitate things.  I was going to make one more heavy bell but since no one has reserved it, the weather is getting getting cold and I don't feel like doing it, that's not going to happen.

Here is what I have:

Dragon door originals  (the US made ones, not the newer ones made in the axis of evil)

24kg  $90 shipped  I have 2 of them so if you want the pair we could work out a package deal  most of the paint is off the handles and they are well used

32kg    $110 shipped  Again I have a pair and would welcome a package deal  similar condition to the 24s

40kg  $150  shipped   Once more a pair and I could do a deal if you want both  these are in almost new condition

Competition style bells

I have a pair of 32kg bells  80 each shipped we could do a deal on both.  Well used with sanded handles

Now for the good stuff:
54kg monster bell  $450 shipped
61kg monster bell $600 shipped
The record holding worlds heaviest prograde bell I don't think I will list for sale but if someone made me an offer I couldn't refuse...That said I'm probably going to keep it.

I am in western PA so if you are close we could meet up and save you some $ in shipping costs.
Drop me a message if you are interested.

As the relocation of RFP headquarters appears imminent, it is time to put aside certain activities.  Specifically all monster bell making is about to be a thing of the past.  I do however have the stuff left to make one more and I could be convinced to part with one or two in my personal collection as my gym is going to be hell to move. If you want something now is the time to let me know.  Thanks.

Yes indeed.  The "yellow cake" pandemic has spread.  Gregor convinced me to sell him the official "yellow cake" bell.  It is now in Slovenia.  The monster bell situation is a true pandemic with cases reported thoughout the US, Canada, and now Europe.  I have stuff to make one more.  Who wants to roll up?

Check out this footage of Gregor throwing this thing around like its a piece of cake!

Check out this video clip of Sergey Rachinskiy.  This was part of a long cycle team relay race and Sergey clearly gives 100%.  This guy is a total badass.  He has a world record in the squat of 180 reps nonstop with 100kg.  Enjoy!

The Birdball is the nickname given to the 16kg kettlebell because it is the weight used most often in competition by women.  Speaking of birds, who could forget the immortal quote by Irish football great George Best?  "I spent a lot of money on booze, birds and fast cars.  The rest I just squandered."

Despite the fact that the 16kg bell is allegedly for girls, you can get a good workout in with it even if you possess a Y chromosome.  In keeping with yesterday's theme of non stop 20 min single bell sets, here is what I did yesterday. 

16kg 20 min nonstop:
-Snatch 25/25
-One hand juggle swing flip forward 10, one hand juggle swing flip backwards 10 then alternating every rep for 10 in each direction then switch sides.  so you do 40 reps in a row with each hand
-Juggle cleans where you catch it with an open palm 10/10
-Juggle clean and press where you catch with open palm and press it 10/10
-Bottoms up clean and press 10/10
-Pistol 5/5
-Hack squat 20
-around body pass 10 in each direction
-Swing-flip squat 20
-fig 8 around body pass in squat position 10 in each direction
-Hand to hand swing 50
This was a great 20 min drill with a focus on grip.

Then I did 2 arm long cycle with the 24s for 5 min at 8 reps per min (9 for the last minute)
I finished up with 2500m on the concept II  in 9:15.  This was brutal.  Heart rate at the end was 183 and using the 220 - age max HR formula I was maxed out.  This is the closest I have come to vomiting during training in years. 

Bottom Line:  You can get a great workout with a lighter bell.  One word of caution though, you have to be very careful with the juggling stuff.  No matter how light the bell, it will do damage if it hits you or anyone else so don't go to failure on these and make sure nothing you care about is in the way.  Sooner or later you are going to drop the bell.  Quick feet or broken feet if that happens.

Sorry it has been quite a while since I updated the blog.  I have been getting tons of negative feedback regarding this.  It has been a bit hectic and it appears that RFP headquarters will be moving.  The only remaining question is "How far south?".  Enough about that, this here is about training and doing more with less.  I know I have posted incessantly about monster bells and why not?  They are fun to play with and cool to make.  That said, for most people they are just too heavy for regular training so lets take it down a few notches. 

The 24kg bell has traditionally been known as the people's bell.  This is because it was easily available and suited for use to most males.  It is the sort of weight that is ideal for strength-endurance work which is exactly where the kettlebell fits into the Pantheon of training implements.  Advantages include its portability, as it is a lighter weight the likelihood of injury is less and you can do more with it for a longer period of time.  Allow me to share examples from my personal experience.  My best work with two arm long cycle with a pair of 32kg bells is 57 reps.  My best with a pair of 24s is 100 reps.  Lets do the math.  In a ten minute period I moved 4800 kg with the 24s vs.  3648 kg with the 32s.  I did more work with the 24s per unit time, plain and simple.  Which seemed harder?  Actually the 24 kg set did.

Here is another feature I like, the "single kettlebell, don't put it down" workout.  I like to do this for 20 min.  Here is what I did yesterday.  Military press 10/10, Push press 20/20, Jerk 30/30, Around the body pass 10 in each direction, overhead squat 8/8, Hack squat 15, swings 30/30, Get ups 5/5, Swings 30/30.  That is almost 300 reps in 20 min.  After that I did 20 min of rowing.  It was a nice quick workout and after I was done everyone was happy because it didn't take very long.  So next time you are in a time crunch and want a fun challenge consider a lighter bell and some continuous work.  There is no shame in using a lighter bell Comrade.