Rapid Results Fitness www.rapidresultsfitness.net

06/03/2026

June Turkish Get-Up Challenge
Three Get-Ups Per Side Daily for June
Challenge:
Complete 3 Turkish Get-Ups per side every day throughout the month of June.
Rules:
Use a kettlebell or perform bodyweight get-ups.
Focus on quality movement and control.
Complete all reps on both sides daily.
Miss a day? Make it up the next day if possible.
Why the Turkish Get-Up?
Improves shoulder stability
Builds core strength
Enhances mobility
Develops total-body coordination
Reinforces movement patterns used in everyday life
Whether you use a kettlebell or just your bodyweight, the goal is consistency. Thirty days of improved mobility, stability, strength, and resilience—one get-up at a time.
Who’s in? 💪

03/01/2026

03/01/2026

11/19/2025

See-saw presses and rows hit different.
Heavy doubles without the grind, core firing to keep you honest, and strength that carries into real life.
Alternate the bells (remember in see saw the bells pass one another), own the load, get stronger all around. 💪🔥

Why Double KB Front Squats Are Good for You
1. Total-body tension.
Two bells rack tighter than one, forcing your core, lats, and upper back to brace hard.
2. Stronger, deeper squats.
The front load helps you sit between your hips, stay tall, and hit clean depth without folding.
3. Real-world strength.
Carrying two objects in front of you is about as “life-integrated” as strength gets.
4. Leg power without wrecking your joints.
You get heavy squatting stimulus without needing a barbell.

Why Double KB Swings Are Good for You
1. Explosive hip power.
Two bells = more load + more control. Your hips have to fire fast and strong.
2. Huge posterior-chain strength.
Glutes, hamstrings, low back, and grip all get upgraded.
3. Athletic conditioning.
It’s a clean mix of strength, speed, and heart-rate work.
4. Safer, cleaner power training.
Independent bells force your shoulders and core to stabilize evenly—no twisting, no cheating.

Two bells, full-body strength, no nonsense. 💪🔥 💪

10/26/2025

09/26/2025

03/21/2025

Elite technique of any athletic event has many elements. And while you must give them a lot of thought during your practice, when comes the time to compete, the skill must be totally automatic.

When you are stepping up to the platform ready to pull a PR, all your thoughts must be replaced with fury. If you try to remember a long checklist of things to do, you will not have much bandwidth left for the effort.

The solution is to find a single “trigger” that sets off an entire sequence culminating in perfect technique. For example, at our SFG I kettlebell instructor certification students learn how to initiate the military press with an explosive gripping action of the free hand. One of the ways you can “trigger” your deadlift is by firing your lats first.

At our school of strength, we have always treated the lats as the “super muscles” for their ability to strengthen lifts that do not appear to be in their “jurisdiction,” such as presses and deadlifts. In the latter, the lats add strength in three ways. First, by increasing the spinal stability. Second, by providing a stiffer connection between the arms and the torse. Third, by increasing the glute recruitment.

Here is how to sequence your efforts using the lat trigger.

You have set up, wedged, and inhaled. You are ready to blast off. Now do:

1. Lock in the lats
2. Brace and pressurize
3. Push your feet through the platform

Practice to make it feel like an unstoppable wave of strength. Tension from your armpits cascading down your abs, glutes, legs into the platform…

Keep practicing until this power sequence is automatic.

This is one of several effective triggers for a strong pull. If this one is right for you, you will know it within weeks.

Deadlift power to you!

03/21/2025

03/21/2025

03/20/2025

“Strength is a decidedly individual pursuit. You may have a coach and training partners, but when it comes down to it, it is between you and the iron. Do not be afraid to be alone with the iron.” —Pavel