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How To Deadlift Like A Champion

by Andy Bolton

Nov 16, 2012 10:48 PM

The deadlift is the king of all strength exercises. Other barbell lifts are great too – the Olympic lifts, the squat, the bench press, the military press – they all have tremendous benefit. But for pure strength – the deadlift is king. It works the entire body from head-to-toe… The glutes, hamstrings and lower back work hard, as do the upper back and the grip. If you’re a powerlifter, the deadlift is where the meet is won and lost. If you’re a strongman, you need a good deadlift; otherwise...

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An interview with Mike Gillette on the Genesis of his new Dragon Door Certification program, Mental Mastery

Interview by Adrienne Harvey, RKC II, CK-FMS

Oct 08, 2012 06:00 PM

Dragon Door: How did you first become involved in the mental aspect of training? Mike Gillette: I had been involved in law enforcement training for several years. In the mid 1990s, I was primarily teaching in an academy environment. The curriculum was use of force topics—the various tools and techniques law enforcement and corrections officers use to motivate better decision making. Intermediate weapons like batons, chemical sprays, and empty hand techniques each have their own...

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Dragon Door Interviews Jeff Fish, Director of Athletic Performance - Atlanta Falcons

by Adrienne Harvey, RKC Level II, CK-FMS

Sep 29, 2012 08:48 PM

Dragon Door: Given your extensive experience coaching strength and conditioning, what led you to try kettlebell training with your athletes? Jeff Fish: I began researching the role of movement-based methodology in the early 2000's and was fortunate to meet Pavel in 2005. I learned a great deal from him—this was the first obtainable information I found for implementing kettlebells in a workout plan. At the time, there was very little information available on safe, proper kettlebell technique

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Dragon Door Interviews Rachel Cosgrove, RKC

by Adrienne Harvey, RKC Level II, CK-FMS

Sep 26, 2012 02:40 PM

Dragon Door: What inspired you to try kettle bells? Rachel Cosgrove: I’ve actually been training with them for a while. I took a different kettlebell certification about six years ago, and we’ve been using them with our clients at the gym ever since—they’re really a fantastic tool. I had heard a lot about the HKC, RKC, and already knew Brett Jones and Pavel—we have spent some time with them in the past. Since we use the FMS as our primary screening tool, when Gray Cook got into kettlebells...

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Dragon Door Interviews Tom Davin, CEO of 5.11 Tactical, RKC

by Adrienne Harvey, RKC Level II, CK-FMS

Sep 12, 2012 04:30 PM

Dragon Door: When did you first try kettlebell training? Tom Davin: About 10 years ago, when I was chief executive of Spectrum Health Clubs, I first became aware of kettlebells, but really didn’t know how to use them. In terms of actually using kettlebells as a fitness tool, it was after earning my CrossFit Level 1 certification that I wanted to learn more. I met Jeff Martone who said, “You gotta do RKC.” That started me on the journey. About two years ago...

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Dragon Door Interviews Peter Lakatos, Master RKC, Creator of Primal Move

By Adrienne Harvey, RKC Level 2, CK-FMS

Aug 20, 2012 02:40 PM

Dragon Door: What inspired you to develop Primal Move? Peter Lakatos: The story goes back to when I was a kid. It was very important for Hungary and the smaller communist countries to perform well at the Olympics. They believed a great Olympic team would show the world that they were doing well. Hungary's program chose children for every sport. I was picked for swimming at age four—by age five, I had five swimming training sessions per week until I was picked for traditional European...

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Dragon Door Interviews Senior RKC, Max Shank

by Adrienne Harvey, RKCII, CK-FMS

Aug 15, 2012 09:30 PM

Dragon Door: I've been told that you're only 25 years old. As much as you’ve bragged about “being lazy,” you've accomplished a lot in a short period of time! Can you tell me about your work ethic? Max Shank: I’ve had a job or multiple jobs since I was 12 and I haven’t had a week without a job since then. I am actually pretty lazy with my training, I’ll just lift something heavy and then rest for a while before doing it again. Dragon Door: When did you become interested in fitness?

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The Toughest Ab Exercise You’ve Never Done

by Mark Reifkind, Master RKC

Aug 10, 2012 09:40 PM

It’s a completely different thing when you’re talking about ab work that translates into 500 pound squats and deadlifts and ab work that makes you feel confident at the beach or the pool party. Very few know how critical really abs and obliques are in very heavy power and Olympic lifts, until they do them. Try squatting max efforts with weak abs and you’ll find yourself getting bent over like a melted cheese sandwich. The same with deadlifts. The abs and front panel must be seriously...

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Shoulder Packing 101

by Brett Jones Master RKC, CSCS, CK-FMS

Aug 10, 2012 09:05 PM

As one of the most mobile joints in the body, the shoulder can also be one of the most complicated to understand and work with. To paraphrase a comic book line: “With great mobility comes great complexity.” With this complexity and mobility also comes injury potential and the need to properly coordinate this amazing set of structures. There are four different joint structures that influence the should...​

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Closing the Gap

by Andrew Read, RKC Team Leader

Aug 10, 2012 09:00 PM

In fighting there is often talk of “distance” or “bridging the gap”. What many don’t realize is that the concept of creating space, or removing it, from your opponent is also found in strength training and can be used to instantly increase your strength and power in certain situations. One of the core concepts of the RKC School of Strength is the manipulation of space within your body to create tension. When you remove gaps in the chain of movement, and tighten the space within your body...

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