By michael - January, 9th 2014

Being fit requires certain proper rules to be followed.

By Dan John

Every morning, my friends, assistant coaches, and interns work out in my training lab. Okay, it's actually just my garage gym, but everyone there has to follow this one rule: Do not criticize, condemn, or correct a training program until you have completed it yourself.

The rule originated years ago. I had just finished a very strict protein shake diet for 28 days. (Yeah, I wasn't fun to be around during that time.) When it was finally over, Alywn Cosgrove, C.S.C.S., owner of Results Fitness in Santa Clarita, California, told me, “Now that you've completed it, you can critique it.” Finish it, then fix it. The wisdom was so simple and sensible that I wondered why I had never followed it before.

So when I was recently asked to create a 10,000 kettlebell swing workout, I undertook the challenge myself. Twice. I learned the ideal way to undulate the reps so you …

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