Kettlebells

Q. What is a Kettlebell?

A. A kettlebell is a traditional Russian cast iron weight that looks like a cannonball with a handle.  The kettlebell goes way back, it first appeared in a Russian dictionary in 1704.  So popular were kettlebells in Tsarist Russia that any strongman or weightlifter was referred to as girevik, or a ‘kettlebell man.’  “Not a single sport develops our muscular strength and bodies as well as kettlebell athletics, reported Russian magazine Hercules in 1913.

Q. Why not just use a dumbbell or barbell? Can’t you do the same things?

A. The Russian Kettlebell replaces barbells, dumbbells, belts for weighted pull-ups and dips, medicine balls and cardio equipment.  The kettlebell can do anything a dumbbell can do at least as well and usually better.  For example, the KB provides unsurpassed military press range of motion: it does not restrict your shoulder on the bottom and it stretches it on the top.  You cannot swing a barbell between your legs!  In kettlebell training, one doesn’t need progressive resistance to see results; the intensity, reps and difficulty of the exercises will go up!

Q. What are the benefits of training with kettlebells?

A. Kettlebells challenge your whole body to move the weight instead of one joint at a time.  Kettlebells deliver extreme all-around fitness.  No other single tool does it better.  The ballistic motions of kettlebells set up a dynamic load of the hip muscles for a powerful contraction.  The kettlebell is the definitive tool for developing the hip thrust, the power generator in all athletics.  Be it a jump, a kick, or a punch, when expertly performed, it comes from the hip.  The kettlebell will make your back resilient.  Unique Russian exercises condition your back from every conceivable angle, statically and dynamically.  One would have to take up powerlifting, yoga, gymnastics and a couple of other things to halfway imitate the benefits of kettlebell training.   Increased flexibility, strength, stamina, energy, endurance and total body awareness.  Decrease in waist size and body fat.  Increased self-confidence, well-being and empowerment.  The kettlebell is a complete, no compromise, extreme hand held gym.

Q. Why are they especially good for men and women who want to lose weight?

A. The handle removed from a compact center of mass enables ballistic movements which increase strength, flexibility and incidental stamina and endurance.  This dynamic loading of the whole body melts away body fat and stimulates muscle retention which revs your metabolism to levels never seen before.  A very powerful neuroendocrine response occurs when total body conditioning comes from kettlebell training.  This response releases your natural hormones which build long lean muscle and burn fat!!

Q. What size should I start with?

A. Most women start with an 18lb kettlebell and men with a 35lb kettlebell.  This can be more or less depending on where you are starting your journey and your exercise history.  There will be recommended weights for the workouts.  You can choose heavier or lighter weights depending on how far your strength and conditioning has come.

Q. Is it hard to learn?

A. No!  With proper attention to detail, the moves are mastered with ease!  There are only a couple of staple exercises that are important for total body conditioning.  Our easy to follow workouts will guide you along the way.  Every exercise is safe for people of all fitness levels.

Q. What if I’m out of shape?

A. We start you slow, mastering each movement.  This program is tailored to all fitness levels.  We start you out with beginner level workouts paying close attention to technique.  The magic is in the movements!  Then, as you get stronger and fitter, the workouts will progress as you do.

Q. What do I do if / when I’m really sore?

A. There will be recommended cardiovascular assignments to do on your off days of training with the bells.  These “off-day” workouts will help loosen you up and speed recovery.  Moving is the best thing you can do instead of being sedentary.  Foam rolling, light cardiovascular training paired up with stretching is the best thing you can do for soreness.  Foam rollers are great tools for soreness.  Foam rollers “untie the knots” before you workout and stretch.  They also help release any wound up fascia that is making your muscles and joints tighter than they should be.  We use them before and after classes.

Q. It looks dangerous. Won’t that hurt my back?

A. The ballistic motion of these movements load the glutes and hamstrings taking all the stress off the back.  When performed correctly, it will only help strengthen and condition the back and the whole posterior chain.  Thermal image studies showed men and women doing the swing properly. The big muscles of the hips, thighs and glutes were lit up red and the lower back and knees were relatively unaffected.  Lower back soreness will affect backs that are de conditioned, but the soreness will go away within the first week and the back will continue to get stronger and resilient.

Q. What changes will I notice?

A. The first couple weeks you will be sore.  This is good!  Your body is becoming acclimated to the strength and conditioning components of kettlebells.  With our nutrition guidance,  you will start tightening up in your midsection, arms, hips and thighs.  Your weight might stay the same for the first couple weeks, which is normal!  This is due to the fact that you are losing body fat and gaining muscle.  You will continue to lose body fat and your total weight will keep decreasing until you get to your ideal body weight for your frame.  Our method has been proven to be the most effective weight loss tool for our clients.  Check out our testimonials!! (coming soon)


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