I love what I do
– and I am passionate about passing this on as a personal trainer with passion and experience. My goal is not to challenge my students physically, but to help them achieve functional, healthy, and sustainable “Better quality of life” to enhance both physical and mental well-being – with an approach that goes far beyond traditional fitness training.
background
For almost 10 years, I have been a certified RKC Instructor (Russian Kettlebell Challenge), one of the world's most renowned kettlebell training programs. This certification is considered one of the most demanding in the fitness world—comparable to a black belt in martial arts: hard-earned, well-founded, and with full responsibility for your students.
At that time, I was still an active professional fighter in K1 and Thai boxing. In an earlier post (Read more here) I described how I came to RKC, what motivated me and what fascinated me so much about it. The kettlebell is only the tool – it's more about understanding biomechanics and the ability to perform movements consciously and functionally:
- Which muscles are responsible for which movements?
- How can weaknesses be specifically addressed?
- How is functional strength developed that is effective in everyday life and in sports?
You learn to take responsibility for your own body – regardless of your athletic performance level.
The RKC was founded in 2001 by Dragondoor Publishing with John DuCane and Pavel Tsatsouline. The latter developed the Hardstyle system, later split off and founded in 2012 StrongFirstto systematically expand these principles – to bodyweight training, barbell training, flexibility, metabolic regulation and much more. Everything that is fundamental to the RKC is further developed at StrongFirst in a more practical way and transferred to other forms of training.
My journey to StrongFirst Bodyweight (SFB)
Two years ago, I completed the StrongFirst Bodyweight Certification (SFB) with Master Instructor Pavel Macek (CZ) from Prague, the most beautiful city in the world. The same principles apply: tension, technique, efficiency. The difference: the only training equipment is your own body.
There are appropriate mechanisms and progressions for every muscular weakness – the human body has between 640 and 650 muscles. Whether Plank (Köprerbrett), Push-Up (Liegestütz), Squat (Kniebeuge), Wall-Handstand (Wandhandstand), Dips (Barenstütze), Leg Raise (hängendes Beinheben), Hang (Aushängen) or the Pull-Up Every movement follows a clear plan and can be expanded to a higher level (e.g. pistol, tactical pull-up, OA push-up or OAOLPU). The benefits of this system are not only relevant for ambitious athletes, but especially for people with physical complaints, everyday tension or structural deficits.
Today, I can apply this knowledge in a targeted manner in coaching – for athletes, hobby sports enthusiasts and health-conscious exercisers alike. Using this method, I have already been able to help wheelchair users, stroke patients and trauma patients achieve a noticeably higher quality of movement. It is about therapy through movement – well-founded, understandable and practical. I can only recommend it to everyone.
Why I decided to go with SFG (kettlebell) after all
For a long time, I thought I didn't need StrongFirst's SFG certification – after all, I was an RKC instructor. But at the beginning of this year, motivated by Kenneth Bolyard (SF Team Leader GER), I decided to go for it. I combined the SFG (G=Girevik) with my upcoming SFB recertification – and it was one of the best decisions of my coaching career.
StrongFirst is constantly evolving: new drills, biomechanical precision, meaningful progressions. The training goes far beyond technique. It is about helping people with pain, movement deficits or poor posture – through functional movement, well-thought-out strengthening and conscious training. This is precisely what distinguishes good trainers from great ones.
And: This methodology is not elitist. Anyone can work with it – regardless of age, fitness level or goal. The philosophy is clear: first understand, then applyYou don't have to be a competitive athlete to do functional training. On the contrary: many everyday ailments can be improved or even eliminated through targeted training.
Regardless of whether you are trained in Europe, the USA or Asia, the standards are internationally uniform and of the highest level. Training is conducted exclusively in English, and the content is identical everywhere. This global quality is rare.
A StrongFirst instructor is a highly qualified specialist in functional bodywork and is responsible for teaching their students safe, effective and health-promoting exercise.
The training: Three days full of insights
The SFG certification took place in Stuttgart under the direction of Shaun Cairns (Master Instructor, ZAF). For three days, we were intensively supervised, corrected and optimised by assistants. No movement went uncommented. Every technique was biomechanically analysed and perfected.
Even with my many years of experience, I was unsure at first – new processes, new requirements, new perspectives. On the second day, I also took my Strong First Bodyweight recertification (SFB – described above). My homework paid off: the One-Arm-One-Leg-Push-Up was intense; here, it all comes down to pure physical tension and a perfectly coordinated nervous system. Surprisingly, the Pistol Squat and the Tactical Pull-Up then came almost automatically.
The exercises that a StrongFirst instructor is tested on are not intended as demonstrations of strength.
They are proof that he has a deep understanding of the interaction between muscles, the nervous system and movement – and that he can apply this knowledge. It is not about his students having to achieve the same results – on the contrary: the exercises serve as proof of the instructor's competence, not as a benchmark for his clients. Those who pass StrongFirst demonstrate not only physical strength, but also a keen sense of biomechanical precision, neuromuscular control and functional activation. It is this combination of theory and practice that makes the system so effective – and accessible to everyone.
In addition to the physical demands, mental concentration was a particular challenge. Between sessions, we analysed movement details, received precise feedback and had to implement it immediately. The goal: not only to execute the techniques, but to understand them in depth and be able to pass them on.
Day 3: The final test and what really matters
Further technical training was followed by the formal technique test and the 5-minute snatch test – one of the toughest fitness tests with the kettlebell. But passing this test on that day was not the most important thing. Much more significant was the knowledge I gained about my own body. I will pass this knowledge on to my students in a targeted manner – with even greater depth and understanding.
My conclusion
It's about real body awareness, functional strength, sustainable performance in the form of conscious movement and taking responsibility for your own body – regardless of whether you are a competitive athlete, hobby trainer or health-conscious exerciser.
Training according to StrongFirst does not mean performing at maximum capacity, but rather doing the right things at the right time and in the right measure. Those who internalise this will strengthen themselves – both physically and mentally – for a lifetime.
I can only advise everyone: start taking responsibility for your body. Take care of it, move it, understand it, strengthen it and maintain it. More quality of life for him. Your body is capable of more than you think – if you treat it right. And that starts with the first step.
With this in mind: Hands on Bells – We Need Strong First.
You can find out more about my training and services at:
www.falk-monzel.de Suitable for everyone.
Best regards
Falk
