2011 StealthBody.

com

KETTLEBELLS
A REVEALING CONVERSATION WITH SENIOR RKC & KETTLEBELL EXPERT,

A COURSE IN

FRANZ SNIDEMAN
Moderated by Scott Iardella, RKC II

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2011 StealthBody.com

A Course In Kettlebells
A Revealing Conversation With Kettlebell Expert,

Franz Snideman
A candid, insightful chat between 2 guys passionate about Kettlebells. With Scott Iardella, RKC II, CK-FMS and Franz Snideman, Senior RKC, CK-FMS

Scott: Hey, this is Scott. Today I have on the line with me Franz Snideman to share with me his experiences about Kettlebell training, fat loss, and performance enhancement. Franz and his wife are owners of Revolution Fitness La Jolla in La Jolla, California. Franz is a RKC team leader, which is a distinguished honor in the Russian Kettlebell community. And I've talked about that previously on the podcast. Franz is also a certified Kettlebell functional movement specialist, which is a higher level certification as well. He is also the coauthor of the "Revolution Kettlebell Fat Loss Program" book and DVD, as well as other products.

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2011 StealthBody.com He's chek two level certified. He's a certified NMT, which is a neuromuscular therapist, and has been teaching clients since 2000, serving thousands of people. I'm really fortunate to have Franz on the line today. Franz, thanks so much for taking time out of your busy schedule and joining me. Franz Snideman: Hey, it's my pleasure, Scott. Thank you for having me and for doing this interview. Scott: Oh, definitely. Glad to have you here. So listen, that was kind of the snapshot introduction and your certification and background. You know, I've been dying to hear about your journey with Kettlebells and how you got started. So can you tell us how you got started with Kettlebells? Franz: Yeah, sure. Back in 2002, I was a personal trainer at a local gym in La Jolla. I'd always been plugged into what was going on in the fitness industry. For the most part I've been pretty lucky in the sense that I've been able to be attracted to some of the better and more progressive methodologies. I think I've always felt like I've been ahead of the curve and just naturally run into the best information. It was by chance that my brother and a friend of mine named Josh Henkin, who is also an RKC team leader.

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2011 StealthBody.com They had gotten into Kettlebells and they had called me and said, hey, you really need to check out these things called Kettlebells. And I said, awesome, I'm game! At the time I was doing a lot of Swiss Ball and corrective exercise work, more along the line of Paul Chek's stuff. So I definitely had a huge passion for learning more. A client of mine and I, we found out who the best Kettlebell guy was, and it was Pavel Tsatsouline. I'm sure most people on this call know who that is. And we hired him. We went up to Santa Monica and we had a two-hour session with Pavel. This was in the fall of '02. And I immediately said, man, this guy knows his stuff. Not only is he incredibly intelligent, the guy is such a nice guy. I was attracted to his character and his mode of operation, and the way he talked. And he said, Franz, I have a Kettlebell certification that I started a year ago. I think you'd be a good candidate. Why don't you come take it next year? So in 2003 I signed up for April RKC. I got done with that after three days. I was humbled. I figured out I didn't move very well. I had some back issues. I knew then, Scott, I said, you know what, this is what I'm going to focus on. It encompassed everything that I had been trying to do with my clients, and really had been trying to do with my own body unsuccessfully. For me that was the starting of a journey, and it was a transition where I said, you know what? This is what I'm going to focus on.

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2011 StealthBody.com I'm not just going to dabble in Kettlebells, I'm going specialize in Kettlebells and really learn as much as I can from Pavel. He's been the biggest mentor for me personally. That's just opened up a whole other avenue with the CKFMS and corrective exercise. That was my initial introduction to Kettlebells. It's been, wow, it's 2011, I guess eight years going on nine years. I feel like I'm still learning, Scott. I don't have this figured out. I'm not even satisfied with any of my techniques. I've got a lot of growth to do. [laughs] Scott: Well I hear you, and I totally relate. It was just a couple of years ago that I discovered Kettlebells. I've kind of been on the fast track ever since. I've been trying to become a master at it, but I'm still so far away. That's the beauty of it, really. You'll be working on your skills, even the fundamental skills, for the rest of your life, no matter how good you are or how good maybe you think you are. Again, like you mentioned that the RKC was such a humbling experience, and it was the same way for me, too. So I can totally relate. That's why Kettlebells is such a great way to train, and I'm going to ask you a lot more about that. A couple of things you said and I'm just curious. You mentioned that you had some back issues. Was that the time that you went through the RKC training? Franz:

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2011 StealthBody.com Actually, yeah. I actually had had a disc herniation at L4 and L5 probably around that same time. So I went into the RKC with some preexisting back conditions from some possible problems from a body surfing accident that I had had as a kid. So initially, as I got into Kettlebells, my back didn't get better. The reason it didn't get better is because I was not a technician. I didn't really do the due diligence. I didn't know enough on how to really get my body better. Actually I suffered another disc herniation in '04, so '02 and '04. I thought I was going to need surgery. But it wasn't until I really started taking the way I moved and the habits that I had developed as an athlete. It wasn't until I took a serious look, and I was just brutally honest with myself. I said, you know what? I'm just trying to get too strong too quickly. I'm very impatient. If I'm really going to do anything with this, and if I'm really going to have any credibility in my teaching, I've got to kind of figure out how to work on some of my own issues. And I did. I avoided surgery. I was able to successfully get my back really strong. It was a process, but I can tell you that my back has been phenomenally good. It was probably since about, I would say, 2006. So I'm going on about almost five years now where my back has just been... You know, knock on wood, but it has been so good. It was just learning to move from my hips. And it was cleaning up a lot of the habitual poor movement habits that I had developed. It wasn't anybody's fault. It just was lack of knowledge and lack of discipline on my part.
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2011 StealthBody.com The RKC served not only as a system for me to start a business and have a successful business, but it served as a launching pad for me to start the journey of learning to move better. You know, learning to kind of unpeal the layers, if you might, say of my dysfunctions. In that I've been able to really get my body to do some things that I thought I would never be able to do, and I'm still on that journey. I'm on that journey, Scott. It's been wonderful to see the confidence that I've been able to develop in my own body because of the training. Also I'm able to really take this information and teach it to others, so that I can influence them and help them go on their own journeys. So, It's been positive in more ways than one, let's put it that way. Scott: That's awesome, that's great to hear that your back is doing so phenomenal, as you put it. I'm a former back patient myself. I actually did have L4/L5 surgery many years ago, probably around 20 years ago. But since discovering Kettlebells, I've really found that doing a good swing, a good dead lift those are some of the key exercises, specifically the swing. As you know, the muscular endurance that's involved in doing that exercise in particular. I've not had any back issues since doing Kettlebells at all. And you know quite honestly I mean even through the years I really didn't have many back issues because I felt like I learned to move better with my exercises.

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2011 StealthBody.com I was more in tune with just listening to my body. But I think that kettlebells definitely take things to a new level, and a lot of which you talked about is Kettlebells is essentially is learning to move better. They really teach you a lot about your body and proper movement. So the first question I wanted to ask you is, why are Kettlebells so different compared to other training modalities so, I'm assuming that what you would say with that is, with the movement advantage. Is that correct? Franz: Yeah, I mean, obviously there is different types of Kettlebell training so I don't know if I want to lump sum Kettlebells into one category, because there are different techniques. You have the Girevoy sport, which is more of a Kettlebells sport, and the specific body postures that you have to get into are unique to that sport. Obviously with the RKC, they are substantially different. You're not rounding your back, you're not rounding your shoulders. It's more of what I call kind of a realistic everyday type of posture that you would want to have, so I'm going to speak more as an authority, from the hard style RKC principles which not a Girevoy sport. If I can kind of put the Kettlebell training that we're talking about in that domain, I don't have expertise in GS, I am familiar with it, but I can really only speak from a position of experience and authority from within the realm of the RKC, because that's the lens that I see things through. That is the basis and the system of everything that I do, that doesn't mean I don't use other tools, that doesn't mean I don't use other modalities.
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2011 StealthBody.com But the Kettlebell in that system. I would say the reason it's a unique tool; one, it's the shape of the actual tool itself, it's a round you know cannonball looking thing, it has an offset handle, the center of gravity being, extremely low in the tool, it's hard to get that if you use a dumbbell or a barbell. It's very awkward to swing a large dumbbell in between your legs. I don't know if you've tried it, I have. [laughter] Scott: I have, it's not even close. Franz: It doesn't feel good, so obviously the cannonball there lends itself to being able to swing it comfortably in your grip and because of that offset handle and center of gravity just not being in the center... Its almost like having a live animal on your hand. It requires your body automatically to do things on a reflex level that you would not get with other tools. That's not to say that I don't like dumbbells. I love dumbbells. I think barbells are awesome but you can't swing a barbell between your legs. You can't swing a dumbbell effectively through your legs. Hands down, there is no comparison. If you're going to be doing this type of work, Kettlebells is the way to go. You wouldn't know that unless you've actually done a swing or you've actually had somebody take you through a Kettlebell session.

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2011 StealthBody.com It's not something you can really have an accurate opinion on from the outside. When you hear people "Oh I've tried those..." I was just teaching a Kettlebell class at a local yoga clothing store the other night called Lulu Lemon. We had a pretty nice group and I was asking people "Hey, what have you heard about Kettlebells?" Some people said, "Oh, you lose fat, it's good for your hips," and one of the older ladies said "Oh, it's bad for your knees, and bad for your back." I said, "Well, I'm going to prove you wrong. It may be if you do it wrong. It's never the fault of the tools, it's always the fault of the person using the tools." Kind of coming back, it is a very unique tool but people's opinions on it are really just based on ignorance, if nobody has ever done it. I'm sure you've seen that in your own work. It's something you have to give an opinion on it once you've actually used it because you have no clue if you haven't used it. Scott: Yep, absolutely. You gave a lot of information right there, a lot of good stuff. I want to go back. I want to ask you about Hard Style Kettlebell training. There are different styles, as you mentioned, and quite honestly my only real exposure has been with the hard style approach. I just absolutely love it, because as a former physical therapist I really respect the knowledge of you guys. All the top level instructors and all your
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2011 StealthBody.com knowledge about anatomy and movement and physiology, it's just been totally impressive. Ever since I started and took my first workshop down here with Andrea DuCane. I really don't know that much about the other styles. With the hard style in particular, what is the main advantage of that particular style as you see it? What's the main benefit? Franz: I think for the average person, Grandma Betty or the average person who just wants to be stronger in their everyday life. Wants to be able to pick up their grandkids, wants to be able to play some kind of a weekend sport or tennis or throw a ball with their kid. The advantage is that the hard style lends itself to kind of a multipurpose athletic body. That's not to say that there's other methods that wouldn't get you athletic. But the hard style system, the way that we like to talk about it, basically the hard style system in the RKC reverse engineers what the strongest and most talented and gifted athletes in the world do. So basically, we say OK this is your best power lifter. This is your best Kettlebell lifter. This is your best gymnast. And you look at the top in each sport there are certain biomechanical principles that transcend anyone's sport. At the end of the day the body is the body, movement is movement. It's just the various definitions that we put on various types of sport.
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2011 StealthBody.com But, at the end of the day the average person needs strength. They need power, they need flexibility. Most people want to be leaner. Most people want to have a lot of mobility and move. The Hard Style system it's so effective because it basically takes someone with rather poor movement skills; maybe someone who is really weak. In a relatively short period of time, it teaches you to harmoniously plug your body together. The analogy that I like to use is if you can think of a symphony or an orchestra, you've got the conductor that is standing up. In order for really wonderful music to be played so that the audience can enjoy this incredible pleasure of just wonderful sound and music, the right instruments have to turn on at the right time. You have the tuba, the violin, various wind instruments, horns. If you don't know how to structure that, you don't know how to get everything to turn on at the right time, maybe the conductor points at the French horns but the tube goes off. And what you end up having is noise. And that's what typical fitness is. You just move with no rhyme or reason. You move with no intention of how the body wants to move. And people wind up with these noisy movement bodies. Meaning that one. When they move it looks bad. Two. It feels bad on them; their joints hurt, their muscles hurt. So movement becomes very laborious and it becomes very painful.

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2011 StealthBody.com I would say the Hard Style principles they basically teach you how to play music. They teach your body how to turn on automatically so that when you go out and do stuff you don't have to think about it. It just happens automatically. Now, that takes time, but it's practice. The system is so amazing because it's based on principles. This is the way the body works. Anybody that applies the principles with discipline, intention, and patience will get way better results than they would with the majority of other fitness systems. In fact , I would say with any fitness system out there. I have never seen anything as effective as the RKC system. There's just nothing out there. Scott: I agree totally. Thats awesome, I've never quite heard it put like that but that is really awesome. Franz: Let me say one more thing really quick. Scott: Yeah, sure. Franz: I think people might be confused what "Hard Style" means. Hard Style is actually based on a karate based style of fighting. Of a kind of a handtohand combat. And it's based more on power production.
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2011 StealthBody.com And let me tell you why I think this is more important. It's because at the end of the day, the person that really wants to use their body well, use it safely, but use it in a powerful fashion, they need to be able to produce force. They need to be able to use their bodies at will without getting injured, without fear, without any kind of hesitation. A Hard Style system, whether it be Martial Arts or whether it be Kettlebells, is based on your body tapping into your muscles, tapping into movements, and it's more of an aggressive style. Hard style is basically we're emphasizing power production over power conservation. You're not really trying to conserve power. It doesn't mean we're not into efficiency, but it does mean that at the end of the day, we'd rather have somebody be able to produce power safely, than to be able to have very low levels of power but maybe, it would maybe be an analogy of doing like a marathon. A marathoner is not powerful. They're very endured, they have a lot of endurance, but they don't produce a lot of force. Scott: Right, right. Franz: Most people aren't going to be running marathons. The majority of people, they need the ability to produce power, and to generate tension, and to be able to do things safely, whether it be lifting up a grandkid or whether it's
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2011 StealthBody.com picking up a Kettlebell or a 50 pound Arrowhead bottle that you put on your cooler. These are realistic loads that people are going to, need to be able to do. The Hard Style RKC is a power based system to get people strong and to get people powerful. Scott: Yeah. Thats awesome. How much time on average do you think it takes for the typical individual to establish respectful movement? Quality movement? Is it usually, maybe, a month or so in your experience? Is it a little bit longer? Certainly, we talked about it takes a long time, years to master a movement. But what's your experience with your clients in general for a "swing," a "getup", those type of exercises. Franz: Well, I mean, it really depends on what the client is coming in with. I mean, if they have very poor movement habits or they... Some of the people that are the hardest to work with are people that have been involved with competitive sports and are very athletic maybe in certain avenues, because you're having to undo so many core movement patterns. And often the person that has relatively no experience, in fact, I had a chef come in here the other day a person, woman, who really never worked out in her life, and she picked up stuff immediately. She had no prior movement patterns in her brain that were competing, so it was actually easier to work with her.
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2011 StealthBody.com I mean, I would say on average, probably three to four weeks you could see substantial improvements in somebody who was dedicated and really focusing on the details of the swinging and learning to hinge from the hip, learning to keep their posture really tall. But I always like to teach people that every, you should get better in some way at every lesson. And rather than focusing on the workout, per se, on breaking a sweat and getting your heart rate up, let's focus on teaching, let's focus on learning. Grey Cook and Bret Jones recently came out with a product on Indian Clubs, which I think is called Club Swinging Essentials. But basically they quote a very knowledgeable exercise historian named Dr. Ed Thomas. He talks about what is called rational training, which is basically that when you train the objective of your training should not be to get a workout or break a sweat. [laughter] That is what the original gyms in America were like. Some of these gyms that came over in the 1800's from Germany and Europe, you didn't work out. You went to work on skills. You went to work on learning. It was a learning lesson, it wasn't a work out. So for me, it's trying to get people to understand that, Yes, the byproduct of learning and learning the skills is you actually do get a pretty good workout. You are going to work your butt off. You are going to work really hard, but that's not the goal. The goal is skill acquisition so that you move better. Your body is more fluid and it moves with grace.
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2011 StealthBody.com You don't hurt when you move. You actually enjoy movement. So I would say that if you focus on what people's weaknesses are, really find the limitations that are bothering them and really try to remove some of the obstacles that are hindering them from moving. They should get better immediately. There should be an improvement from the first session, they might not look like Brett Jones, but they should be better than they were when they walked in. So, to answer your question, I would say that every session would be somewhat better I mean obviously as they get more and more advanced the improvements are going to be a little bit less. But you can usually see the biggest improvements with people that are totally new. So for a woman to swing an 18 pound Kettlebell might be really hard. In a month she might be swinging a 16 or a 22 bell so people can improve really quickly if they follow the proper progression and they don't overdo it in the beginning. Scott: Yeah, that's really good. Let me ask you, so, we have talked a lot about how Kettlebells improve movement. This made me think of something. So most clients are coming to you for fat loss, to look better or feel better. How do they react when they start learning about Kettlebells and they kind of discover that it is about improving their movement.

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2011 StealthBody.com But to them in their mind they just want to lose the extra 10 pounds, 20 pounds, maybe they are not concerned with moving better, per se. I'm just curious how do your clients typically respond when you get into the level of detail about improving movement. I guess what you do is kind of translate that movement into the benefits that they want. Franz: Well yeah, I mean, I try to meet people where they are at. I try not to give them something that they are not ready for. If somebody doesn't really have a big ambitions to move better, I tell everybody the benefits. And morally and ethically I think I still have to sneak that in whether they want to or not. But some people don't really care about the science behind it or the kind of the reasoning behind it. They say that's great. I really just want to fit into my jeans that I wore in college or high school. That's really individual, because some people take to it immediately and say this is great I had no idea. I had a different idea on what Kettlebells were. You really opened my eyes to a whole new world. I didn't know that exercising full body movements and working your body as a whole was more advantageous than just isolating my body into tiny little parts. Most people respond to that because it's logical and when they do it, it makes sense. They are like yeah you are right, I do get a better work out when I do, you know, get ups and snatches and goblet squats and pull ups.
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2011 StealthBody.com Walking pushups and wow you're right I see the benefit in that. So, depending on the person, I always emphasize teaching. I feel that that's really what a trainer is, or a coach. You are there to teach them. Yes, you are there for encouragement definitely, accountability. Everybody needs some kind of accountability. I have coaches in many different aspects of my life in many different areas. You need a coach for many reasons. But when we are really working with people to meet their esthetic goals, they are actually going to get there faster and enjoy it long term if you really can tackle some of these problem areas in their bodies. I just try to sandwich them and say, listen, I am not separating. This corrective work we are doing, this stretch we're doing or patterning drill we are doing is actually all pushing you towards the goal of getting you to be leaner or lose fat. That's my approach is to teach people and educate them and say, hey this is part of it. I'm not divorcing fat loss from this, it's all part of the package. This is what's going to get you to do that. If you educate people enough and your reasoning and ability to communicate that with people is strong enough, people are going to get it. Scott: Yeah, I had a feeling you'd say that. I just wanted to kind of confirm it, too. Because that's been my experience, as well. When people start with Kettlebells they are not necessarily interested in moving better.
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2011 StealthBody.com Once a session or a couple of sessions, they really understand that it is about better movement. I don't want to say they buy in to that concept, but they understand that concept. They understand that moving better will get them to their goals whatever they are. It's very individual but most people do react positively to improving their movement patterns. I think that's pretty much what you said. What are the top things that people need to consider when just starting out with Kettlebells? Franz: Well, I think the number one thing is getting some coaching. I see too many people that come in, my wife and I are Dragon Door dealers, we're the only Dragon Door dealers in San Diego and with the book that came out the "The Four Hour Body" I'm getting a lot of... Scott: Oh yeah [laughter] Franz: It's the Tim Ferriss book that actually emphasizes the swing as the top exercise for muscle building and fat loss, which is true. I'm getting a lot of men that come in and they want to buy Kettlebells because they see my sign in the window but they are reluctant to get coaching. Well I'm just going to do it on my own.

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2011 StealthBody.com So I think the first thing to consider is, OK. If you are going to be swinging a 36 pound Kettlebell you might want to see if you've earned the right to do that. Franz: Because yeah i mean you could really hurt yourself if you don't move well or you have limitations that aren't going to allow you to swing a Kettlebell, So I will emphasize to people, listen, I will show you this Kettlebell but I got to tell him you should come in for a session or you know, I can refer you to a coach if you don't live here. That could teach you, how to do, at least get a session or two, get to learn the basics. So, first and foremost, I think everything else is secondary. Everything is secondary to coaching and teaching. If you're not going to learn, then I really don't have any interest in working with somebody. So that will be my advice to anybody who wants to get into Kettlebells, you know, in the long run, you are going to end up spending more money on therapy and massage and acupuncture and chiropractic and surgery. Just invest in learning to move better and you won't need to do that. You won't need to invest in that, because your body is actually going to get the benefit from what the Kettlebell is designed to do. So that's the first, is teaching and learning. They've got to learn from somebody qualified on just how to move better and just get the basics, the dead lift, the swing, the getup, even they can goblet squat, those three movements right there, that'll keep them busy for a year, easily.
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2011 StealthBody.com Yeah, and then, number two, find the best Kettlebells that you have access to, not everybody has access to Dragon Door or RKC Kettlebells, which I think are the best Kettlebells on the market. I am very biased, I use a lot of different Kettlebells, I've had a lot of people give me Kettlebells from different companies and I've tried a lot of Kettlebells. There is nothing else out there like it. Dragon Door is one of the best. They have the best designs, the best moulds. It fits the body, the hand, the grip, the finish. They don't chip, they don't break. I would say, you know, try to get the best Kettlebell you can get and if you can, I would get a Dragon Door Kettlebell. I mean in my opinion, that's the Ferrari of Kettlebells. So and then number three would be once you get your teaching and the basics down, once you actually have a couple of sets of Kettlebells, then the programming comes into place. And the programming will come, that's more secondary, like I said, doesn't really matter what program you do. If you don't have at least the basics down. It just doesn't matter. Well, you know, how many reps should I do, who cares. If you are not moving well, I'd rather you not do anything. You know, don't do it. So, once you've got the first two down, then, yeah, there's there are tons of programs out there. Again, you might agree with me, I think that's secondary to actually learning to move better. Scott:
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2011 StealthBody.com Yeah, now I think you hit it perfect, I think the first thing, it all starts with good coaching. And I think, maybe, it was Dan John that said something about the Kettlebell swing. He said that the Kettlebell swing seems like the easiest exercise on paper to do. But it is really one of the hardest exercises to learn how to do the right way. It was amazing for me because I've been training for years, you know, I've been a gym rat for almost 30 years. When I started with Kettlebells, it was six months before I went to a workshop. So I was training by myself for six months thinking that I'm doing a correct Kettlebell swing. A guy who has been training for long time. I took the workshop with Andrea DuCane and found out that I was not doing a Kettlebell swing the right way. So it's that important. Most people that just pick up a Kettlebell without any coaching baseline, they're probably not going to do it the right way. So like you said, at least for a guy that comes into your fitness studio, at least a session or a couple of sessions to get some really good coaching, to get a baseline and then go from there. Everyone is different. Some people are going to pick it up quicker, but the last thing you want to do is injure yourself, get hurt. You're not going to get the benefit at all. It's great that the popularity that Tim Ferriss brought in his book "The Four Hour Body," but it's not as easy as reading a book, even looking at a DVD.
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2011 StealthBody.com You owe it to yourself to go to a certified trainer, an RKC, an HKC, and learn, spend a little bit of money for at least a baseline session, and get that before you get going. That's just fantastic advice. Let me ask you, so new clients that come to you. What are the usual misconceptions people may have about training with Kettlebells? Male or female. Is there something in general that they're really apprehensive about, or are they afraid of getting bulky or what? Franz: Again, it kind of depends on the person, on the client. I find typically, if I'm going to generalize, the younger girls and younger women are a little more open to doing different types of things. That would be Kettlebells and ropes. The older female is a little more set in her ways and probably has a little more misconceptions and myths. Not quite as open. So they might take a little bit more convincing. But obviously you havethere is the fear of getting big and getting bulky, and I get a lot of women that do Pilates and say hey, I do Pilates and it helps me build long lean sculpted muscles. I want long muscles. And I say, well, that's nice. That's a birth gift you get from your parents if you've got it. [laughs] It's not really up to you. Your muscles are your muscles. You're not going to change the length of them, per se, unless you get longer bones. But yeah,
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2011 StealthBody.com there are a lot of misconceptions. I think also, just the fear of hurting themselves. People say wow, that looks really, really dangerous. Actually David Whitley tells a funny story of a... For those who don't know David Whitely, he's a master RKC in the RKC community. He tells the story of a guy coming into his gym who's smoking a cigarette. He looks in and says "Wow, those things look dangerous.". And the guy's sitting there, [makes inhaling sound] , smoking the cigarette like "Wait a second pal. What we're doing is dangerous, and you're sitting there puffing on a..." Scott: [laughs] Right, right. Franz: And also I think a lot of people think that it's just for strength, as well. I had a guy come in and said, oh, that's great. I know about weight training. What do you guys do for cardiovascular work? Well, you obviously haven't done a 5minute snatch test, or 500 swings in 10 minutes. We'll work your cardio." Again, I think it always comes back to education. Regardless of where people are, I immediately like to set people straight. Not in a rude way but, "Hey, listen. Here's what you're thinking."

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2011 StealthBody.com If they're open to it I say, "Hey, this is why we use Kettlebell. This is why you should use Kettlebell. Here's why it's not going to hurt your back. Here's why it's not going to make you big and bulky. I give you an example of looking at Adrianna. She is really tiny. She's about fiveone and doesn't weigh much at all, but she's incredibly strong, probably the strongest woman pound for pound that I've seen in the RKC even outside of the RKC. She's just freakishly strong. And she's not big. She's very small. Measure her arms, I guarantee you they're way smaller than most women. They're tiny. She's muscular. She's really muscular. So you can get that type of body, but women don't know that that's possible. I don't think they have enough role models. The role models they do have are these airbrushed magazine models that really aren't real. So yeah, it's just a matter of taking people's misconceptions, their myths, their questions, and just from day one. You know, let me see if I can help you get through some of your mental hurdles on what you think or feel about Kettlebells. Scott: So basically, most of those misconceptions you're able to do away with after a session or a couple of sessions. Franz:

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2011 StealthBody.com And if I'm not, I don' t want to work with that client. I think belief is so powerful. If somebody has convinced themselves that Kettlebells are bad. You know, fine. For you to tell me all that, if that's your belief, and that's the message you keep giving your brain, then fine. Find something else. There's a lot of other things out there. I have no ambition to work with somebody like that, and that's fine. Probably, I would say, in that case Kettlebells are not for everybody because if you can't get out of your own way, and you don't want to learn and listen, then too bad for you. Scott: Yeah. It makes a lot of sense to me. Let me ask you. Is there a secret to success about Kettlebell training that could really make a big difference for people? What would be the way that could accelerate someone's training and performance very fast, if they're really into it, if they have a lot of motivation and desire to excel? Franz: I would say get around better instructors. Get around people that are better than you, because you may think that you're getting good, and you probably are. People that are really dedicated will improve.

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2011 StealthBody.com The biggest secret of success in Kettlebell training is to get around people that have been doing it longer, that have a proven track record on getting people better, and that they themselves have a practice. Find an instructor, or find a group of instructors as in the RKC, that actually do it for a living and are routinely getting people results. That is the secret. Get around people that are better than you. Have them help you. Learn from them, model them, copy them. Try to see what they're doing. Success does leave clues. If you see people that are getting amazing results, follow what they're doing. Get the techniques. I learn stuff from all the instructors, because they've got experience that I don't have. They're better in many ways that I could never be. Everybody brings something unique to the training table and to the teaching table. Attend seminars. Go to as many seminars as... I always tell people, if you're really into this, you'll find a way to get better. You will find a way to go to seminars. You'll find a way to buy good products or read good books, to rub elbows with people that are where you want to be. You can't fake that, either you're into it or you're not. If you're into it, you'll make it happen. If it's your passion, it will be pleasure for you to do it. You'll just want to do it. So for people that aren't into it, that's fine. That's not your passion. But for people that are into it, you'll just get that constant thirst and hunger for more information, for being better, for reestablishing the basics.

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2011 StealthBody.com And in the RKC community, it always goes back to the basics. How are you moving? How is your hips? How is your swing? How is your dead lift? How is your posture? How are your shoulders doing? Are you ankles too stiff? What's your screen on the functional movement screen? We have so many tools within this system that is available. It's almost a crime. Like, you have this information that's the best information in the world available to you. All you have to do is apply it. Learn, apply, learn, apply, grow, learn. So that's the secret. Scott: Again, I totally agree. I can speak from my humbling experience, like I mentioned earlier, training for six months and then go into a workshop and learning from Andrea DuCane and immediately I realized I was doing everything wrong. Here I thought I was nailing everything and I was on my way to performing really well with Kettlebells, and just starting from ground zero. That day basically changed my life. That's when I realized that Kettlebell training is literally something special. Franz: It is, yeah. Scott: It's really different than anything else out there. Franz:

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2011 StealthBody.com I agree. I'm kind of jealous of the people that are in the RKC system, like some of our top instructors like Jon Engum and Mark Cheng, that have these martial arts background because they naturally get it. They come into the RKC. They've been through decades of disciplined training on postures and the katas. I didn't have a background in martial arts. My background was in sprinting, was in track and field. There's its own discipline in that, but there's the concept of having to practice, of treating your Kettlebells almost like a martial art or like a yoga practice. You're there to learn. You're there to get better. You're there to peel the layers away and just keep refining. That you get from a lot of the Eastern traditions like tai chi and qigong and yoga and martial arts. I think if you can get that point, where you can kind of get your ego out of the way. Initially, I think most guys, and I am not unique to this because I've fallen into the same trap. You just want to see how heavy you can lift, what's your heaviest press and how much you can get up. I don't necessarily think that's wrong. I think there should be a time and a place where you should be able to demonstrate that you have skill and strength at the same time, but I think it's a crime to not focus on the skill and the practice and the refinement. That's where I'm starting to hit. I'm 37. I'll be 38 later on this year. I'm finally starting to get to that point where this is my martial art. I still sprint, but this is the means in which I really enjoy getting my body to become athletic. I can see that after eight, nine years, I'm mildly disgusted with my swing. I'm still not happy. I think that mindset is so important.
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2011 StealthBody.com You obviously have it because you've experienced it. It's what I wish most people that they could find that point, where they would say "OK, I got it. I'm here. OK." This is a practice, this is a journey. It's not just, "OK, I'm good with Kettlebells, what's next?" Maybe I'll go to Tae Bo or whatever. There's benefits to a lot of movements, but for people that are really passionate about it, I just encourage them. Stick with it. Be patient. Scott: Yep. Franz: Take seminars. Learn. Refine. Study. Take video of yourself. Just treat it with the respect and discipline that it really deserves. You'll reward your body. Scott: You're right, and in that sense it is like martial arts, and again, I don't have a martial arts background. I can totally respect Mark Chang and John Ingam that you mentioned. The advantage they have, because they've already mastered movement through their martial art, certainly the breathing techniques and things like that, so they're one up. As far as understanding that concept. I think Kettlebell training is just a lifelong skill. There's a great book called "Mastery" I think the author is George Leonard. If that's the author. He talks

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2011 StealthBody.com about that concept that you don't just dabble in something, you continue to refine your technique over the years. It's all that neuromuscular programming, and motor control elements that you talked about earlier in the call. It's just something that takes years and years, and lots of practice to improve on. That's what's so attractive about Kettlebell training to me personally. I think people that get in to it, that's what will keep them going as well. It's not like you do it a couple of weeks, "Yeah, what's next?" Franz: Exactly. Scott: There's just so much more growth that you can do with Kettlebell training. It sounds like Kettlebells is really the foundation of everything you do. You did mention sprinting. I did want to actually ask you about that a little bit. How do you implement sprinting with your clients? Is that more for the younger athletes or the fat loss clients? Where does that fit in? Franz: I was joking, my identical twin brother was also an RKC, his name was Keats Snideman, he's based out of Phoenix. We just have a huge passion for sprinting, we have since high school. We ran in college. We kind of secretly tell people, our goal is to secretly take all of our clients and turn them into sprinters. They might not know that. [laughter]
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2011 StealthBody.com Scott: Nice, nice. Franz: But that's kind of the goal, because sprinting really is, as far as your basic body weight movement exercise, it's the maximal expression of body weight power that you could do. You might argue that maybe fighting is. I would argue that the speeds you can get up to at top speed put the biggest forces through your body. That would shift your body weight, obviously taking out loading, like dead lifting or power lifting. It is the ultimate power training. It's the ultimate plyometric. It's also a good litmus test for the health of your orthopedic structure. If you can't sprint and you cannot safely transmit those forces from the ground up into your body, in your tissues and then out back into the ground again, you're really not a fully functioning athlete, in my opinion. If you can't sprint, we need to find out why, and we need to get your body to the point where you could sprint. Obviously, somebody's got like a knee replacement or they've got like a fused ankle or something, then we use the Kettlebells, we find some other mode of power training. I think power training is the ultimate goal. Should be the ultimate goal of all athletes because your ability to produce force fast is what ultimately makes an incredible athlete. Also, learning how to kind of steer that and redirect it into the right areas, which is skill, maybe cutting in football, or jumping off one leg in a high jump or a triple jump.
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2011 StealthBody.com Sprinting for me embodies a lot of the RKC principles, because it is a hip extension. You're cocking one leg up, let's say you flex your left knee up, and as you flex that left knee towards your chest your opposite leg is straight extended, and you're pushing into the ground. There's this interplay between flexion and extension, one leg is always pushing the other leg is always pulling. Just like we learned to walk or craw you get this very rhythmical gait which is life. Our body just goes by this gait cycle. It's similar to the swing in the sense that your loading the hips, releasing the hips. Loading the hips, and releasing the hips. The swing, for me, in some ways, even though it's not sprinting, it reminds me of really just going after it. That maximal expression of aggression and power and speed. I can't really think of a sport that wouldn't benefit from having more mobile, powerful, quick hips. Strong hips. What sport doesn't really use your hips? Maybe chess. I don't know if that's a sport. I try to get as many of my clients to sprint. Obviously, not all of them can, but a lot of them can. I got clients in their 60s and 50s that are sprinting on the track, and it's pretty hard. Scott: Wow, that's great. Franz:

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2011 StealthBody.com It's quality work and it takes time to get there. If you just can kind of take people step by step, get their core clear, try to get the asymmetry as balanced as you can, get them out there. Most people don't know they can do it, and their expectations are so low. "Hey, listen, I can't sprint." "Why not?" "Because I can't sprint, I'm 50 years old." I'm like, "So? Who cares? Have you ever tried to sprint?" Again, it goes back to teaching, most people have to be given the confidence, they have to be shown what to do. Everybody can sprint. Most people can sprint. We just need to teach them how to do it. You need to help them remove the blocks that are inhibiting them from moving their body in that way. Ideally, you would try to get the training program to the point where they would be able to handle a sprint, even if it were a 20, 30 meter sprint on grass. At least get them able to express that kind of athleticism. It is a very empowering feeling for people. If you can get people to do that... I mean, most people say, "OK, I like this sprinting stuff. I never thought I would do it. I want to do this at least once a week for the rest of my life." Scott: That's great. Franz:
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2011 StealthBody.com That's what we focus on. You know what? If you can do it, we're going to get you to do it. Scott: Yeah, I can see where that would be totally empowering for people. I didn't even really think of that being a benefit, but that's pretty amazing, actually. Franz: It is amazing. Scott: We could probably dedicate an entire call to sprinting, but I at least wanted to make sure that I asked one question about that. So I'm going to ask you one question, and then we'll go ahead and wrap up. We're coming up on an hour here. So let me ask you this. There are always new trends in health and fitness that come and go all the time. Are Kettlebells just another fitness fad, and why or why not? Franz: No, definitely not. The reason they're not a fad is because they've been around for about three or 400 years. Maybe not in this country, but... Also they flat out work. If you apply intelligent body mechanics behind them, you learn how to use them properly, the majority of intelligent people that I know are not going to stop doing something that makes them feel better, makes them lose body

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2011 StealthBody.com fat, makes them have more energy, makes them stronger, more powerful, revives many people's athletic careers. I can't think of too many intelligent people that would reject that. Oh, no it's just a fad. I want to go back to feeling bad and horrible. If you can find something else that gives you the same benefit then by all means do it. But many people that go through this system and they've played with me, you just find that this really works. This is efficient. I don't have an hour to dedicate to yoga every day. I don't have an hour to dedicate to running. I don't have an hour to dedicate to massage. I don't have an hour to dedicate... With this type of training, you need 10 to 20 minutes. There's so many reasons why it's not going to go away. I think the stuff that's been here a while is the stuff that's going to stay. You know, rings, gymnastics, let's do rope climbing, sprinting, running, Kettlebells, picking up rocks and logs and objects, the stuff that's been around forever is the stuff that is... None of this stuff is new. Indian clubs are maybe four or 5,000 years old. They're not new. At the end of the day, we're kind of like Dan John says, you kind of just pick up stuff and you move it around. Kettlebell is just another... It's a tool, but it's just a unique tool that really gives people a platform to get fit in, what I call, a real world way. The fitness you get is so usable. That day you're better. Like, "Oh, cool. I just picked up my granddaughter and my back didn't blow out. Maybe this
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2011 StealthBody.com Kettlebell stuff works." The proof is in the pudding. It's definitely not a fad, and it is here to stay. It will continue to grow. I think the RKC system will continue to grow and spread its tentacles all over the place. In fact, my wife and I have been trying to get stuff down in South America. It looks like that's going to go. This system will grow because it works. It's not going to grow because it's a fad. It's going to grow because when you apply you get results and you move better, you feel better, and you live a better life. So, you can be a testament to that. Scott: Absolutely! I think that's the biggest reason why, and you pretty much just said it. As more people discover this for themselves, it's just going to continue to grow and grow. And the numbers of people will just ramp up. It's really funny now because you think that Kettlebells are really a big fitness trend, and it is. But probably 90 percent of the population still is unaware of the benefits of Kettlebell training. Franz: I would say 95 percent! Scott: Yeah, you're probably right. It's pretty amazing where things are going to go in the future. Again, it's as simple as people simply discovering how beneficial this type of training is, and it's just going to ramp up from there.
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2011 StealthBody.com It's not going anywhere for a long time. Like you said, it's been around for hundreds of years. It's just kind of coming here to the United States and gaining popularity and things like that. This has been great, Franz. I know we're at an hour now. Man, I feel like I could keep you here another hour asking you questions. Where can people find out more about you? I don't think I mentioned your website when I opened up the call. Franz: Our website is revolutionlajolla.com. That's got our contact information, and we do have a studio in downtown La Jolla. We're the official Dragon Door Kettlebell dealer for San Diego. We host a lot of HKCs. We were responsible for originally getting the RKCs here in San Diego, which now happen every August. We have a HKC coming up in May. We have an RKC coming up not too far from our facility in August. We host Pavel a couple of times a year. We've always got something cooking. We have a newsletter, if people want to sign up for our newsletter. We give out free videos every week or so. We have product. We have some DVDs. We've got some follow along DVDs. We have a book, which is a lifestyle book on diet and Kettlebells, and just kind of like a full holistic approach on how to get somebody to lose fat and to also develop habits for life. That's called our "Revolution Kettlebell Fat Loss Program" book, and we have some DVDs, as well.

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2011 StealthBody.com We also have some other projects coming up, which are kind of exciting. They can just go to the website and find out all that information. Scott: Awesome. It sounds like you've got some great products and a great business out there. Actually, I came out there last year. That's where I did my RKC was out in San Diego last August. Franz: Congratulations. Scott: Yeah, thank you. Thank you, it was fantastic. Man, this has been great. I learned a lot myself, and I know the listeners are going to pick up a lot of great information from this. Maybe we'll do this again. Maybe a part two because there's a lot of questions I actually didn't even get to ask you. You were giving such good, valuable feedback on your experience, which I knew you would. Thank you so much, Franz. This has been great! This is Scott saying goodbye. So until next time, live smart. Take care.

(Interview conducted: Spring, 2011)

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