Exercise Info
Kettlebell Training Info
I love my job. I love training clients. I love pushing them, motivating and most of all educating them on proper mechanics, form and getting the most bang for their buck when they walk into the gym. What I also love about being in this industry is the constant change. One day TRX is the latest craze and the next day, its all about kettlebells. I love learning new ways to train, new functional exercises, movement patterns and of course trying them out myself.
Most recently, I have really gotten into kettle bell training. I never was a ‘believer’ in Kettle bells, but that is mainly because I had never experienced the proper way to use and train with them. When I first picked up a kettle bell, it was a little awkward and I felt a little funny because I was using what some call ‘the baby’ KB which is 8 kg (about 16lbs) and this was challenging for me! It wasn’t the weight that was challenging but maintaining proper form and mechanics throughout every single movement. I have never in my life experienced a better full body conditioning workout than I do with kettle bells.
I felt every single muscle in my body working when I use the kettle bell from legs, butt, hamstrings, core, abs, shoulders, back and arms. Learning proper form and mechanics was not easy at all. For about a week after I first picked up a KB, I could not stand upright because I strained my back due to improper form. I was so incredible upset with myself and swore that I hated them, never wanting to go back. I was frustrated and confused because I know that I am in pretty decent shape, so I figured “HA! Kettlebell training will be a walk in the park” No, folks, this was not the case. Take it from me. I squat, bench, deadlift, lift heavy, perform incline sprints…but this is merely nothing compared to KB training. If you come away with anything after reading this post, it is to understand and learn to use KB properly, with a certified professional. I took KB training classes and worked one on one with some amazing trainers in my company to ensure I was learning proper movement patterns.
Because KB exercise form is so dynamic, I felt muscles in my body that you would think would not be activated at first, but oh no. You will feel EVERY SINGLE MUSCLE.. Kettlebell workouts are definitely a muscle wakeup call
Kettlebells force you to focus.
I think that KB training is the only workout that I can do with no ipod because I am so intensely focusing on my body movement and position, I don’t even need the music to ‘distract’ or have me ‘zone out’ What I like is that you CANNOT zone out with KB training. You must be 100% on all the time. If you miss cues and do not listen to your body position or movement patterns, you will hurt yourself, bottom line. From the second you pick up a KB, you are there, focus, determined and engaged. Your breathing pattern is as intense as the workouts as well. Kettlebell training requires you to “be in the moment”, and develops a high level of concentration and body awareness. I love the powerful, focused feeling I get from KB training
Nearly every movement you do with a KB requires that your whole body do something. If one part breaks down, the movement either fails or puts your body in a compromising position. I love KB training because it takes intense focus on form. Like I mentioned earlier, if your form fails, you will be more apt to injure or strain your body. Not to mention KB training makes me feel so strong and powerful!
Kettlebells force you to get stronger
By picking up a KB and even doing the simplest exercise such as the double arm swing, (assuming you are using them properly!) KBs WILL make you so much stronger, without even having a choice! If you begin to compromise your form, you must stop, but the goal is that overtime you will gain strength to go longer and harder. Results.
Kettlebells develop strong, defined, dense muscles that deliver when you need them. KB training is so much more functional than the typical ‘body builder’ style workouts. By forcing the muscles to support the KB you end up activating the deeper, harder-to-work, stabilizing and supporting muscles. This is the type of strength that is REAL and is there all of the time. It helps you with your day to day activities and you will be amazed at the results. Too many times I see people bench way more than they even should be loading, yet they cannot even do a proper push up! Something is not right with that picture. After a mere few weeks of KB training, I have even increased my assisted band chin up (working my way to no band!)
Kettlebell training is way more “functional”
The best way to train and get stronger is to mimic the bodies natural movement pattern. Why put our bodies in a compromsing position that in no way carries over to real life? KB training require you to learn how to move your body. Sitting in a machine or lying on a bench is not going to give you the athletic ability nor make your body feel the way it should be meant to move and work. Move better, feel stronger, pick up a Kettlebell.
Back to Basics
The most effective ways to transform your body are based on fuction, movement and strength, not isolation exercise KB training focuses on muscle integration rather than spending time focusing on each individual muscle, which can be a waste of time. Think about this. In real life, when do you ever perform a tricep kickback? But how often do you have to pick something heavy up off of a shelf or floor? We want to be able to MOVE better and move PROPERLY. KB training teaches our bodies to do so. Every KB exercise recruits muscles together, not by themselves When the body is trained as a whole and learns to work together, we become a much more efficient machine.
Check out this instructional video I found on how to perform the proper KB swing!
Learning a Proper Swing from art of strength on Vimeo.
I have been following an amazing blog called “Myohmy” by Marianne. She posts amazing workouts including bodyweight and KB’s and she posts instructional videos as well. Her workouts are tough but so effective and super fun!
I will be posting some videos and a whole lot more on KB’s so stay tuned but for now, check out Marianne’s blog for more information!
This is the workout I did today and it was awesome! It is right from her website!
This workout is split into 3 sections. 45 seconds of work, 15 seconds of rest. I went through each section TWO TIMES for a total of 30 minutes.
- Goblet Squat (2-8kg KB)
- Two-Sumo Squat Jump + Burpee (do a burpee, then two squat jumps at the top)
- Single Arm KB Row (right) (12kg)
- Single Arm KB Row (left) (12kg)
- Two-Handed KB Swing (16kg)
- Double KB Alternating Reverse Lunge (or if you only have 1 KB, do Goblet hold reverse lunges) (2x12kg)
- Dynamic Squat with Diagonal Touch Down (sumo squat wide and at the same time touch the ground) HERE is a video of them!
- KB Push Press (right) (8kg) (this is a single arm standing shoulder press)
- KB Push Press (left) (8kg)
- KB Alternating Swing (20kg)
- Vertical Swing Burpee (16kg) (Perform a burpee, grab kettlebell from bottom and vertical row it straight up)
- Bench Jump Overs (HERE is a video)
- Stand-Kneel-Stand (right) (12kg) (HERE is a video, but instead of holding a bar, hold a KB straight up by your ear)
- Stand-Kneel-Stand (left) (12kg)
- Heavier Two-Handed KB Swing (20kg)
HAPPY TRAINING!!
Questions:
Have you discovered a new workout video, class or program that you LOVE?
Have you ever tried Kettlebell training?
