Kettlebell Training

10 Things You Need to Know About Kettlebells - Part 1

2008-10-09T03:03:00.000-07:00

Copyright (c) 2008 Anderson Training Systems

They say first impressions last the longest. In the case of kettlebells, my first impression was way off. I was formally introduced to kettlebells about three years ago by my colleague Josh Henkin during one of our weekend training sessions. My wife got hooked on them and almost immediately started looking for them on eBay. To say I was a little hesitant about kettlebells would be an understatement. As a matter of fact, when I learned that she had purchased a pair of 12 kg kettlebells, I believe my comment was something like, "You can do the exact same thing with dumbbells."

My how things have changed. I now have at least 10 kettlebells in my facility and will probably add a few more in the relatively near future. I also drag around another six or so in my truck for my outdoor fitness camps. I'm sure some of you are thinking that I have gone and drunk the proverbial kool-aid.

No, what actually happened was I realized two things.

1. All of the best coaches that I know use them for many different types of clients. Whether they're coaching for athletic development, fat-loss, powerlifting or hypertrophy, you will likely see kettlebells being used during some portion of a training day. There must be some merit to the implement if all those guys use them with their clients.

2. As a coach and businessman, I can't afford to ignore such a versatile implement. I have a limited amount of square footage and a limited budget so it is important for me to invest in equipment that I can get a lot out of in a small amount of space.

In other words, kettlebells are just too big a deal and too good a tool to ignore. Whether you are a fitness competitor or a powerlifter, there are many reasons you should at least consider kettlebells. These are my top 10:

1. Pound for pound they are the best piece of home equipment you can purchase. Not nearly as expensive, and they take up a helluva a lot less space than the "clothes hanger" err... treadmill many of you have. For a modest investment, you can get a kettlebell, an instructional DVD, and probably one or two sessions with a local instructor - a much more effective start to a fitness program than "some assembly required."

2. Price Point - They say duplication is the highest form of flattery. Well, that must be true in the case of kettlebells. It used to be that you could only get kettlebells at Dragon Door. Now there are no fewer than a half-dozen other distributors out there. Are they all the same quality bell? No, but if you do a little research and ask around, you can find out who is selling the best bell at the best price.

3. Instant Feedback Loop - One of the keys to coaching is having the client/athlete understand the difference between proper and improper technique. With the kettlebell, drills such as cleans and snatches provide clients/athletes with instant feedback. The way the kettlebell falls gives them a not so subtle reminder of their improper technique, and after a workout or two, they won't have any trouble with the technique at all.

4. Teach Olympic Lifts Fast - The bane of teaching Olympic lifting has always been that the lifts are difficult to teach. Kettlebells make an excellent segue. Not only can you teach variants of the Olympic lifts but things can be taken back a notch farther. One of the first things you learn, even in the most basic kettlebell drills, is hip drive.

5. Great for Fat-Loss - I don't know if there is a better, more easily learned drill than a two-handed kettlebell swing. There are so many different complexes available that the opportunities for ass-kicking fat-loss work are endless. If you could do only one drill, this is it because what you need for fat-loss is to move a load for as long as possible. That's exactly what kettlebells allow you to do and you can add some speed as well.

: article by Troy Anderson [ Troy M. Anderson is the owner of Anderson Training Systems, LLC, a fitness coaching business based in Tempe, Arizona. Troy is often referred to as "the MacGyver of coaching" for his unique ability to build effective fitness programs using only the most basic equipment. For more articles and instructional video visit http://www.andersontrainingsystems.com/ Fitness Ain't Pretty- RESULTS ARE! ]

Top 5 Fat Burning Exercises

2008-09-08T07:57:00.000-07:00

If you are going to the gym and spending too much time while not getting the results you deserve, then you probably aren't using the right exercises.

Over my 16 years of training and training men and women for fat loss, I've stumbled across the "Big 5" movements that must be used in a total-body fat burning, muscle-building workout.

The "Big 5" movements are guaranteed to boost your metabolism and help you lose belly fat. If you don't have these types of exercises in your program, then you are wasting your time and money when trying to lose fat.

So I designed this workout around the Big 5, and put them into a circuit to help you get more results in less time. But first, let's go over the Big 5 fat burning exercises...

Actually, let me clarify something. The Big 5 are not specific exercises. Instead, they are specific movements, but this allows for a huge number of exercises to be used, and therefore a lot of variety in your workouts. And don't forget, variety is one of the 3 main principles that explain why the short, burst exercise workouts work so well.

Here are the Big 5 movements, starting with the most important of them all.

1) Squat movements

This could be a barbell squat to a dumbbell squat, it could be a deadlift because that's the same type of movement, or it could even be a kettlebell or dumbbell swing, which is becoming a very popular exercise these days.

Kettlebells are becoming more popular for fat-burning because it's just that movement of pushing your hips back, bending you knees, and dropping your body. You're moving your entire body there.

The squat movement allows you to do a lot of mechanical work which is one of the keys to burning a lot of calories. So that's the first movement in the "Big 5". Always start your Big 5 workouts with a squat.

Please note: Lunges and split-squats also qualify as a "Squat-type" movement, even though you will also be able to use them in the Single-Leg Exercise category below. Sometimes the lines blur between movement types for such great multi-muscle exercises.

2) Pushing exercises

The next exercise to use is any type of push-up or dumbbell press or bench press or even standing shoulder press. Again, very large amount of muscle to be used in those exercises that burn a lot of calories.

Plus, using the "non-compete" principle of the short, burst exercises, by using a pushing exercise next, we let our leg muscles recover (and often our grip strength too, depending on the first movement used).

3) Pulling exercises

The next movement is any type of pulling exercise, so it could be rowing or pull-ups, dumbbell rows, seated rows, anything in a pulling motion is going to work a lot of musculature so a lot of your upper back, some of your arms, your lats, and even a little bit of your lower back if you keep that - by holding yourself in that static upright position.

This is a powerful fat burning, muscle-building movement. You could even use the deadlift at this time because it is a pulling movement. Again, often the lines blur between movement types for such great multi-muscle exercises.

And at this time, you'd have gotten about 80-90% of your results. So if you are really crunched for time, you could stick to only the first 3 movement patterns. But if you want to put the finishing touches on your body and rev up your metabolism even more, then you'll need the last 2 pieces of the Big 5 circuit.

4) Single leg exercises

This could be a dumbbell lunge or split squat or a reverse lunge or a single leg squat, anything that works one leg at a time. Because you're using the lower body, it's a lot of musculature.

This is a tricky movement to do right after the Pulling movement, because your grip strength will be fatigued from the rowing or chin-ups or whatever you did. So try to use a bodyweight only single-leg exercise, such as the 1- leg squat or 1-leg lying hip extension.

This would also be a great place for a single-leg stability ball leg curl, or a single-leg exercise holding the barbell across your back. If you must use a dumbell exercise, choose the Bulgarian Split Squat or DB Step-up because less weight is needed than for lunges or split squats (and therefore less competition for grip occurs).

5) Total body ab exercises

The final movement in the Big 5 circuit could be anything from a mountain climber to a stability ball rollout, it could be using the old infomercial gadget - the Ab Wheel since that works great - or it could be a hanging knee raise. Alternatives include cable chops and cable crunches if you have access to cables in a gym.

But you'll notice these aren't just basic crunches. Instead, you're working your arms, legs, and torso. That's why you must use a total-body ab exercise to finish off the Big 5 circuit workout.

Those are all the exercises that you could use for the Big 5 movements.

Fortunately, you have an endless variety of exercises and set-ups that you can choose.

If you did those exercises, you would have a total body workout, you'd have an incredible muscle-building, fat-burning, metabolism-boosting training session and if you did that type of stuff 3 days per week and maybe did your interval training after each circuit you'd lose a lot of belly fat. Man, it would just melt right off!

That's my Big 5 exercise movement system for building a better body.

If you want to burn fat, you want to build muscle, and you want results that are absolutely guaranteed, implement the Big 5 into your workout today.

To recap, here are the Big 5 Movements:

Squat

Push

Pull

Single Leg Exercise

Total Body Ab Exercise

: article by Craig Ballantyne [ Discover the 5 cardio fat loss mistakes preventing you from losing fat at http://www.turbulencetraining.com/ Get your free report on the Dark Side of Cardio from Men's Health Expert and Turbulence Training creator Craig Ballantyne. ]

Kettlebells, Martial Arts Flexibility and Russian Training Techniques

2008-09-04T10:22:00.000-07:00

Russian martial arts flexibility and strength training techniques such as kettlebells have been available to Western Special Forces for many years from Russian masters of martial arts. Russian territory reaches from the west through middle Asia to China, and they have the benefit of the best of self defence and aggressive techniques from all of these territories within their armed forces.

Both before and after the destruction of the communist ways in parts of the USSR, Russian fitness experts crossed to Europe to provide us with the benefits of their knowledge of self defence and strength training, and both UK and American forces have reaped the benefits of this specialized Russian knowledge. Much of this knowledge is now available online to ordinary people with an interest in improving their strength, flexibility and relaxation techniques in order that they can attain the highest levels possible in their chosen sport or game. That means you!

Take Russian kettlebells, for example. Russian power lifters and martial arts experts are available online to offer you instruction in how to use these simple weights to build exceptional power and strength throughout your whole body. For those not familiar with kettlebells, they are simple heavy balls with a handle so that you can lift them. They are very simple but can make a person stronger, more explosive, and with unbelievable endurance and coordination: just what is needed in any martial art, and used extensively in Russian military training.

Many martial artists, especially in the initial stages of study, are unaware of the true importance of strength, speed and power. In very simple terms, strength + speed = power. If you strike with great strength and high speed, you will generate great power. It is for reasons such as this that great Russian exponents of fitness and martial arts training such as Pavel Tsatsouline have been employed by the American special forces, police and other organizations to teach techniques such as those that enabled Russian Cossacks to slice a man from shoulder to saddle with nothing but a light saber (not a 'light saber' as in star Wars, but a saber that is not heavy!). This is spelled 'sabre' in Europe, where it originated.

They could do this through relaxation techniques, gained by repeatedly slashing into water while standing waist deep in a lake. This sounds easy, but not after doing it for hours, and needs total relaxation until the instant of strike. This is exactly as a martial artist or boxer should be totally relaxed until the arm snaps straight with maximum forward momentum and power, and then relaxes immediately after strike until the next strike which could be a fraction of a second later.

Relaxation can become second nature through the use of Qigong or Tai Chi training, the Chinese art of relaxation. Many people regard it as an exercise for wimps, yet the greatest martial arts exponents in the world use it for relaxation, as do many of the world's elite martial forces. Meet these guys face to face and call them wimps!

Through a combination of kettlebells, relaxation training and flexibility, the Russian special forces were among the most feared in the world in unarmed combat, which is why they were employed to train the armed forces of the USA. Their techniques are available online if you know where to look, and relaxation that leads to speed, endurance and flexibility appears to be one of their main skills.

Its opposite is tension, which is composed of strength and power. At the moment of a martial artist's strike, speed and power are backed up with mass, but an instant later the fist is totally relaxed as it snaps back to guard. Many sports other than just martial arts depend on tension and relaxation, the two aspects of the expert sportsman.

Russian training techniques offer opportunities to improve your tension and relaxation. Strength is increased through the use of kettlebells, power through dynamic and kinetic training, speed through flexibility training and relaxation through qigong and other such techniques. Those that laugh and claim that they do not work would shudder at seeing the power and capabilities of the Cossack, as did the opponents who would rather run than face them. They were more powerful that their horses and the most feared opponents in the known world at the time.

If you want to improve to your ability at most sports, but especially in martial arts, learn from the Cossacks and Russians. Learn from their martial arts flexibility techniques, and kettlebell strength exercises. They are simple to understand, and the equipment is inexpensive

: article by Peter Nisbet [ For more information about Pavel Tsatsouline and Russian training techniques, check out Pete's website at Welsh Health Systems ( http://www.welshhealth.com/russian.html ) where you will find links to several techniques used by Russian experts to get them fit, strong and fast as any top class martial artist must be. ]

Kettlebells And Chiropractic - A Winning Combination !

2008-09-01T20:45:00.000-07:00

After 14 years as a successful chiropractor I have finally discovered what I believe to be the very best tool for improving the back-strength and overall health of my patients. That tool is the kettlebell - something I had never heard of until two years ago. I have to admit that initially they intimidated me... until I needed them for my own injury. The Doctor Becomes a Patient

Growing up I was always extremely athletic in high school and college. I lettered in volleyball, softball, and basketball, and I became a Doctor of Chiropractic because I knew firsthand how important a strong and well-aligned body is for physical activity.

As an athlete and a doctor I never experienced any problems with back pain - until about 5 years ago. I was adjusting a very large male patient (6'3" 300lbs), something I never had a problem with in the past because of my use of proper techniques.

Somehow this time was different. When I applied my force into this patient's body to adjust his hips - nothing moved. I felt like I had just attempted to pass my hands through a pillar of marble. The resulting wave of resistance immediately reverberated through my entire spine. At that moment I knew I was injured.

I did everything I tell my injured patients to do. I stretched, iced, went for massage, received chiropractic care, physical therapy, and acupuncture treatments. Being in the healthcare profession, the treatment I received was the best available. At times I was in the offices of other providers 5-6 times per week.

Frustration with Traditional Methods

The treatments kept my back functioning so that I could do my job but the repair and healing of my body did not progress. If I sneezed it would throw my back into spasms. If I slept wrong I would have to wear a back support for a week. This was more than pain and inconvenience - my very livelihood was at stake! Nobody wants to put their trust in a chiropractor who clearly has a bad back herself. So I did everything I could to hide and mask my pain from my patients. Two years into this constant pain I knew I had to try something different. I hired a personal trainer (a former N.F.L. player) who I hoped would whip me into shape. After 6 months, although I gained arm and leg strength, my body did not tone up the way I expected and my back pain did not improve. In fact it got worse. There would be times when I would spend half an hour on the treadmill in the evening and not be able to get out of bed the next morning. Impressing A Skeptic

About this time I came across a book titled Beyond Stretching, by Pavel Tsatsouline. There was something different here. There were stretches in this book that I had never seen before. Even my physical therapy associates were impressed with this new and cutting-edge material. I had a feeling that Pavel could help me with my back, and hoped this might be the answer to restore my health and the future of my practice. Fortunately I live close to Seattle because at that time Pavel was visiting the city twice each year. I took his stretching, strengthening and abdominal class. I was impressed - not something easily accomplished because I do body work myself, but also because I had experienced so many disappointments. After attending Pavel's classes my stretching improved and my pain was decreasing. In fact, I was so impressed that I encouraged all of my patients and colleagues to attend Pavel's seminars. I had patients drive 70-80 miles one-way to attend Pavel's seminars, and I would bring no fewer than 10 people with me each time. I always made sure to bring my most acute patients - the ones I knew would experience the most benefit by attending. When Pavel witnessed my third trek to Seattle with patients in tow, he was impressed with my commitment and suggested that I train with kettlebells - round cast-iron weights, like cannonballs with handles. He even implied that I should become certified as a kettlebell trainer to assist my patients. Well, I was more than slightly intimidated - in my mind there was no way I could throw around this big piece of iron without inflicting further injury. But everything Pavel had showed me so far was helping, and I was intrigued. I ended up purchasing a kettlebell, but picked it up maybe five times before it began to gather dust at home. I was so out of shape that I would get winded swinging the kettlebell only twenty times. Being an athlete, I think it hurt my ego more than anything else!

One Demonstration Makes All the Difference

Then in October 2004 I was fortunate enough to attend another one of Pavels stretching and strengthening seminars that included a quick kettlebell demonstration. One of the people who spoke was Dave Werner, RKC. He related his experience with severe lower back pain, nerve damage in his leg, and using a cane to walk.

I couldn't believe it - this man had recovered and looked like an Olympic athlete! Right then I knew I had to give kettlebells another chance. I not only needed to try them for myself, but for the benefit of all my patients that were in the same predicament as me.

I hired Dave to show me what to do, and one month into my training I sneezed -- and had NO PAIN!! For almost five years I had been in pain from the slightest movement, and after one month of training with kettlebells I was able to sneeze and not have pain. That may not seem like much to you, but for me it was a miracle. I started training harder and signed up for the April 2005 RKC. People must have thought I was crazy because I hadn't exercised in well over a year due to my pain and now I wanted to go and subject myself to three days of Russian boot camp!

The more I trained in preparation for the RKC the more my fitness improved, and my back pain quickly became a thing of the past. I made it to the RKC and survived - believe me, I had lots of sore muscles, but never a twinge in my lower back. I had been given my life back!

Sharing the Secret

When I returned from the training I soon began working with one of my worst back injury patients. The type of patient I see has extreme back pain and most of them have such poor body mechanics and muscle tone that they can't even do a squat correctly. They're afraid to move their body, believing they can prevent spasms by not moving, so I start them out slowly. This particular patient had constant pain and couldn't do even simple household chores such as vacuuming or cleaning dishes . I started her out with the 4 Kg. bell, doing squats and swings in 5 sets of 5 reps each. If you've ever lifted the 4 Kg. bell, it weighs almost nothing, but it was heavy enough for her body and started improving her strength. We continued her chiropractic adjustments twice per week to control her pain and prevent spasms. After three weeks I introduced an 8 Kg. bell for one of the five sets, and her spine was starting to hold so I reduced her office visits to once per week. I have been training her now for five weeks and she has only minimal pain. She recently vacuumed her whole house without assistance - something she had not done in three years. You've never seen someone so excited about being able to vacuum the floor! It's now been almost two weeks since she needed an adjustment and I've added a figure eight with the 8 Kg. bell to expand her range of motion. It's important for those with chronic back pain to expand their abilities so they don't give in to the fear of triggering a back spasm. Kettlebells allow this incremental increase, and it builds confidence in patients like nothing I've seen before.

Kettlebells - the Missing Ingredient ?

I've seen the kettlebell workout help one of my associates with his asthma. Another eliminated her wrist and knee pain after 6 weeks of doing kettlebells. Like me, she was very worried about her career as a chiropractor because her wrists kept giving out. Now she is stronger and more confident that she can do her job for years to come.

I'm still amazed at the improvement in back stability that comes with kettlebell training. I feel like a kid again! I can honestly say I am in the best shape of my life - after only 8 months! I now work a full day in my practice and then train people with kettlebells one-on-one and in groups 4-5 nights a week.

I now believe kettlebells to be the single most important tool that can be added to a recovery training schedule. There are too many people out there who cannot enjoy life, who are merely existing because of their back pain. Their abdominals and back muscles are so weak from repeated spasms that they fall apart with any activity. I believe all of them can be helped with kettlebells.

It's important to start slowly, primarily because of the weakness and lost muscle tone that develops from repeated muscle spasms, but also because of the mental block created by the fear of pain. Kettlebells allow you to do this. I know, because I've been there. But at 39 years old I now feel better than I did in my twenty's, and I can't wait to see how I will be a year from now. Thank you Pavel for giving me my life back!

: article by Dr. Wendy Schauer, DC, RKC [ Dr. Wendy M. Schauer, DC, RKC, FICPA, is the President of Community Chiropractic, PS and Co-Founder of Abundant Fitness Center, PS in Olympia, Washington. Dr. Schauer is available for speaking engagements, invterviews, and training. She can be reached at http://www.abundantfitnesscenter.com/ or by phone at 360.556.6633 ]

Privacy Policy

2008-08-30T06:38:00.000-07:00

Privacy Policy for http://kettlebell-training-workouts-exercise.blogspot.com

The privacy of our visitors to http://kettlebell-training-workouts-exercise.blogspot.com is important to us.

At http://kettlebell-training-workouts-exercise.blogspot.com, we recognize that privacy of your personal information is important. Here is information on what types of personal information we receive and collect when you use visit _____.com, and how we safeguard your information. We never sell your personal information to third parties.

Log Files
As with most other websites, we collect and use the data contained in log files. The information in the log files include your IP (internet protocol) address, your ISP (internet service provider, such as AOL or Shaw Cable), the browser you used to visit our site (such as Internet Explorer or Firefox), the time you visited our site and which pages you visited throughout our site.

Cookies and Web Beacons
We do use cookies to store information, such as your personal preferences when you visit our site. This could include only showing you a popup once in your visit, or the ability to login to some of our features, such as forums.

We also use third party advertisements on http://kettlebell-training-workouts-exercise.blogspot.com to support our site. Some of these advertisers may use technology such as cookies and web beacons when they advertise on our site, which will also send these advertisers (such as Google through the Google AdSense program) information including your IP address, your ISP , the browser you used to visit our site, and in some cases, whether you have Flash installed. This is generally used for geotargeting purposes (showing New York real estate ads to someone in New York, for example) or showing certain ads based on specific sites visited (such as showing cooking ads to someone who frequents cooking sites).

You can chose to disable or selectively turn off our cookies or third-party cookies in your browser settings, or by managing preferences in programs such as Norton Internet Security. However, this can affect how you are able to interact with our site as well as other websites. This could include the inability to login to services or programs, such as logging into forums or accounts.

AdSense Privacy Policy Provided by JenSense

Competition Kettlebell Training: Improving the Snatch

2008-08-04T19:48:00.000-07:00

With Kettlebell Snatching, blisters appear as a side effect from such a regular activity, this is both necessary and vital for your development. But none the less, the palms can become extremely sore and in some cases tears can appear on the palms of the victims. Such painful afflictions were seen on many a RKC in Denmark 2007, but this was due mostly to the inexperience of the individual, but largely because of the extreme high rep demands from the Kettlebell Snatch.

The Kettlebell Hard Style way just won't get you the high numbers that so many competition athletes can achieve. If you have ever tried to reach the high numbers of Kettlebell Competition Lifters you'll know that your limbs will give out way before your cardiovascular system lets you down. Have a fire extinguisher to hand as your hip flexors and forearms will need to be put out. An example of the level that is required for the 32kg Kettlebell Snatch is approx 250-300+ reps in 10min. (weight categories depending)

Two Kettlebell methods that we will discuss are the upward phase before lockout and the holding position in the downward phase.

Regular Kettlebell Snatch enthusiasts will usually use the up and over wrist method, with a slight pull to decelerate the Bell onto the top of the forearm. This is fine, but with the high rep demand and 10min duration this, during heavy training, won't get you the numbers required for competition level. It's inevitable that constant impact to the wrist will slow recovery and delay necessary Kettlebell training time.

What is required is the 'Round the Wrist' method. With a slight flick of the wrist the Kettlebell travels outward around the wrist resulting in less or even no impact to the forearm. It's a sweeter way to perform the Snatch and gets you much added reps without fatiguing the forearm.

The real pain comes from the pinching of skin between the handle and palm when the Kettlebell is swung downward for a second rep. This can be avoided with a technique called the 'Monkey Grip'.

The 'Monkey Grip' is achieved by holding the Kettlebell handle by the very ends of the fingers. When the Kettlebell is over head in the 'victory position' it is given a little push upward and the resulting effect is the Kettlebell moves outward away from the body. It is then possible with timing and good judgement to catch the handle with the 'Monkey Grip' method. The Kettlebell lands comfortably and is turned thumb pointing back ready for a repeated swing. This method again allows for more reps by not pinching the skin and aggravating any blisters that may be present.

: article by Greg Brookes

You May Ask - Are Kettlebells Good Strength Training Equipment?

2008-07-20T06:19:00.000-07:00

Most people would look very puzzled if you told them you use kettlebells for strength training. You would have to explain what a kettlebell is and what it does.

Everyone who is involved in a strength training program agrees that good strength training equipment is worth its weight in gold. Are kettlebells good strength training equipment? The answer is a resounding "Yes!"

Are Kettlebells Good Strength Training Equipment For All Sports?

It is important to thoroughly understand the purpose of a kettlebell. A kettlebell is aptly named. It is a cast iron weight that looks like a cannonball that has a handle on top. It was originally developed in Russia and is considered one of the most effective training tools available on the market.

It is for use by people serious about developing muscle strength. Answering the question "Are kettlebells good strength training equipment?" leads to a list of the advantages to using them in a fitness program.

- Can be used for proper muscle development for any sport or athletic activity

- Combines development of strength and flexibility

- Provides overall muscle development

- Improves grip strength

- Improves fat to lean mass ratio

- Defines physique

- Expands stamina

There are obviously many benefits to using kettlebells by competitors in training. But there are many people equally serious about muscle development who never join a competition or participate in athletics on a regular basis.

But when we ask the question again, "Are kettlebells good strength training equipment?" the answer does not change. They can be used in any serious fitness program that focuses on strength training.

Are Kettlebells Good Strength Training Equipment for John Doe?

Kettlebells come in various weight sizes. Like any program that uses weights, you build your muscle strength through practice, repetitions and regular effort. Kettlebells are perfect for the person who wants to seriously train, but not invest a lot of money and space on equipment.

The iron weights replace a variety of traditional exercise equipment including dumbbells, medicine balls and grip devices. It also offers overall body fitness that benefits anyone interested in good health. Are kettlebells good strength training equipment? Judge for yourself!

- Improves back strength

- Strengthens shoulders

- Reduces chances of injury through development of joint flexibility

- Strengthens arms and grip

The benefits of training with kettlebells apply to anyone who needs muscle strength, flexibility and endurance. Now ask yourself, "Are kettlebells good strength training equipment?" and see if you don't agree they are a remarkable and effective tool.

Are Kettlebells Good Strength Training for Jane Doe?

You know that kettlebells are great weight training equipment for men. But are kettlebells good strength training equipment for women? The answer is "yes" again. Women get just as much benefit from using kettlebells as men. The only difference is that they normally start training with a smaller weight.

There are kits and videos and manuals available for purchase that explain how to get the most benefit from training with kettlebells. Using Russian kettlebells you can develop the physique you have always wanted. The answer is always a yes when asking, "Are kettlebells good strength training equipment?"

: article by Lynn VanDyke

Russian Martial Art And Kettlebell Training

2008-07-18T06:54:00.000-07:00

Russian martial art training and kettlebell training involves elements of strength, flexibility and relaxation. Many would argue that speed and technique should also be included, but given that you have trained in all three of these disciplines, then speed will come naturally. Technique is immaterial: it is related to what you do, not how you do it.

Training, on the other hand, is how you do what you do. The what is irrelevant. It is the how that matters. A boxer cares not what a karate student does, but only what he himself does. A man or woman facing opponents is not concerned with what others can do, but only with they do themselves. It is not the 'what' but the 'how' that matters, and the 'how' is related to training, practice and knowledge.

The training of Russian martial artists is designed to improved the 'how'. Russian martial art has no need of pre-orchestrated movements or katas as Japanese and Chinese martial arts have. Much has been written about Russian martial arts and their means of attack and self defence, a lot of which is based on the popular view of the Russian Special Forces. Most Special Forces can employ the techniques used by their Russian counterparts, but it is the Russian methods of training that make the difference.

Pavel Tsatsouline, trainer to the Russian military and then the American Special Forces and other military personnel, teaches you the secrets of the super-strong and of attaining supreme martial arts power. He does this through use of Russian kettlebells and the tension and relaxation techniques used by the Cossacks who could slice a man from shoulder to buttocks with only a light one handed sabre.

The Cossacks trained by standing in a lake or river up to their waist and then slicing into the water with their sabres for hours on end. The secret was to be in total relaxation until the moment of strike when all the power of the body was concentrated in the one blow, and then reverting to total bodily relaxation immediately after. In that way, strength and stamina were maintained while the blow itself was imparted with the maximum possible strength of the whole body.

Flexibility is the true secret behind supreme martial art power, and the one bodily attribute that is most ignored and misunderstood by the majority of martial art exponents. Russian martial art techniques make best use of supreme strength and absolute power through the understanding of how to properly relax between blows. The supreme power of a martial art punch is used through a total understanding of the levers of the body, the muscles that move them and the relaxation that allows these muscles to exert maximum power to the levers.

A powerful punch is a rapid snap with maximum power and then total relaxation until the next punch. Russians are trained in dynamic relaxation exercises in all athletic training, and the fast and loose techniques they use are ideal for the rigors of absolute mastery in martial arts.

Russian martial art training and kettlebell training is not the theatrically disciplined art of the Chinese and Japanese, but a technique designed for maximum power and effect in attack and not just self defence. The use of the power of the human body can be maximized only by developing the supreme strength possible through kettlebell exercise, and the flexibility and relaxation techniques as taught by the master of the Russian martial art, Pavel Tsatsouline, master teacher of Russian and American Special Forces personnel.

: article by Peter Nisbet

7 Vital "Must Knows" for the Russian Kettlebell Beginner

2008-07-10T08:02:00.000-07:00

Kettlebells are without doubt one of the best and fastest ways to get fit and strong, but they are very different from other types of exercise you may have done before. I personally started with Pavel Tsatsouline's Russian Kettlebell Challenge and a 12 kilogram kettlebell. While the DVD covers everything you need to know to get started, I personally found that there are some things that no one talks about that can really help when you are just starting out. In this article I cover 7 things you should keep in mind if you are just starting out on your kettlebell training that will smooth your transition into this type of training.

1. Take It Easy!

When I was a teenager, I climbed the local mountain with some buddies. On the way down we had some fun by coming down the path as fast as we could by a technique I describe as run-hop-skip. The following day, and the next day and the day after that, the front of my thighs were sore and stiff, because you don't use the muscles in the front thigh very much. But that was nothing compared to the first time I overdid my kettlebell training. I was sore and stiff from head to toe. I remember getting off the bus and walking to the office like a cardboard cutout. Every step, every time I stood up, moved around, sat down my muscles complained. While it's true that it is possible to over train with any time of exercise, it seems particularly easy with kettlebells. Remember, with nearly all kettlebell exercises you are using muscles from head to toe. Another thing that doesn't help is the macho posturing of many in the forums online. If you are starting out, do yourself a favor and take it easy! So it might take a little longer to get the results you are looking for, so what? I wouldn't want to wish my 'cardboard cutout' day on anyone, and it might just put you off your training to have a day like that. So once again, tend towards under training when you are starting out. You can always ramp up later as you get fitter and stronger, and believe me, you are going to get fitter and stronger, guaranteed.

2. Do the Squat Exercises

In the first section of Russian Kettlebell Challenge, Pavel shows you some squat training exercises, such as sitting down on the edge of a chair or squatting against a wall. Like me, you are probably tempted to rush past these basic exercises and get into the meat of your training. My advice is, don't. When you are starting out, you should do these basic exercises each and every time you train. The foundation of all kettlebell exercises is the swing. If you don't get the swing right, you will not be able to do the more advanced exercises. The foundation of good swing technique is correct squat form, and so it is vital that you practice the basic squat exercises to improve your squatting form as a lead-in to correct swing technique.

3. Keep Your Head Up

Following on from the squat exercises above, it is also important that you never, ever curl your back on the descent (squat) part of the swing. One way to guarantee that you do not curl your back is to always keep your head up. Raise your chin, look forward, or up, whatever it takes to keep your head tilted back. You cannot curl your back with your head tilted back. If your lower back is sore after your kettlebell training (beyond a slight muscle stiffness), then that will serve as a reminder to keep your head up next time.

4. Watch Your Heart Rate

Kettlebell training is an incredibly intense form of exercise, and as a result it is very easy to raise your heart rate to dangerous levels very quickly, particularly if you are not very fit when you start like I was. The easy solution is to get yourself a cheap heart rate monitor. I personally use a watch with a built in monitor. After each set I check my pulse, and I recommend that you do the same. I was surprised early on in my training that after one set my HR had shot up to 160, dangerously high for someone in my condition. I proceeded to walk around slowly until my HR had dropped to a safer level.

5. Master with Light, Train with Heavy

Because dropping 32kg of solid cast iron on yourself is potentially very dangerous, perhaps even fatal, it is vital that you master each technique with the lightest kettlebell first before using the heavier bell. This has two advantages (1) It allows you to perfect your form before using the heavier weight (2) It allows the required muscles that are weaker to 'catch up' and 'balance out' your strength. This is vitally important because of something called 'load distribution'. When you put your muscles under stress, the stress or load is distributed according to the laws of physics across the entire supporting structure (in this case, your body). Any load failure will occur at the weakest point in the structure. By using the lighter weight first, your muscles respond differently to the load that is applied to them. Those muscles that are weaker will have a greater growth response than those that can easily bear the load. This is important because you do NOT want the weaker muscle to fail on the heavier weight, as the consequences could be dire. Personally, I use the 12kg (26lb) Kettlebell for any new exercise/technique, and once I have the form good and I can feel that there are no weaknesses in my load bearing ability, I move on to the 16kg (35lb) Kettlebell to train with. Personally, I have a full and interesting life outside of fitness and I am only interested in doing the minimum amount of exercise to keep fit and strong. Kettlebells fit that requirement perfectly.

6. Train Hard, Less Often

Once you have been training on the kettlebells for a while, you will want to increase the intensity of your training sessions, and when you do I recommend that you remember the words of training guru Pete Sisco; "Every day is a liver day". Or to put it another way, the more intense your workout, the longer the rest period between workouts should be. Remember, as you start to workout, your appetite will increase, your body will begin to convert the stored fat into glycogen (via the liver), there will be more waste in your bloodstream that needs to be eliminated. The organs in your body are not muscles. They do not respond to stress as fast, or in the same way, and they will always have a limit on their processing power. Unlike the muscles, their abilities are limited. I recommend any of Pete Sisco's books for a much more detailed explanation, but the simple concept is this; Train Harder, Less Often.

7. Stretch After Training

This is not the place for an exhaustive description of stretching, but in brief, once you finish your workout you should stretch your arms, shoulders (trapezius), lats (latissimus dorsi), calves and hamstrings. Stretch gently, and keep warm.

So that about wraps it up. Russian Kettlebell training is a very effective and rapid method of achieving your strength and fitness goals. Remember comrades, take it easy, do the squat practice exercises, keep your head up, watch your heartrate, master with light, train with heavy, train harder, less often and stretch after training.

Until next time, dosvydanya.

: article by Ian Thompson

Lose Weight Fast with Russian Kettlelbells

2008-07-08T19:55:00.000-07:00

Everybody wants to lose weight fast, but fast is a relative term. How fast you lose weight is determined by how long you have been working out regularly, and how much weight you want to lose. Two main elements control how fast the weight comes off.

The first is your diet. This is no surprise. You must burn more calories than you consume in order to lose weight - even moreso if you want to lose weight fast. But, you can't just stop eating like some often try to do. If you drop your calories too low, and too quickly, your body can begin to think it's starving, and won't let go of the fat you're trying so hard to lose.

Start by cutting the junk you know you should avoid, like soft drinks, chips, cookies, candy, and the like. It can be hard to cut these if you eat a lot of them, but it gets easier. The more you eat healthy foods instead of junk the more satisfied you will be, because your body is getting more true nutrition.

Be sure to drink plenty of water. Many people are dehydrated, and don't even know it. When your body isn't properly hydrated, it doesn't have what it needs to flush out your system. Flushing out toxins is essential to losing weight, so get plenty of water. In addition, drinking water can help curb your appetite. Shoot for a gallon a day.

The second element in helping you lose weight fast is exercise. That's it - diet and exercise - the classic weight-loss combination we all know and love. No pills, powders or shortcuts, just honest effort and discipline.

One of the most effective tools for weight loss is the Russian Kettlebell. If you've never seen one, it looks like a cannonball with a handle. The design allows it to be used for several very effective exercises that can not easily be duplicated on other equipment - not even dumbbells.

One of the most efficient and effective exercises with the kettlebell is the kettlebell swing. The idea is simple: swing the kettlebell between your legs and back up to waist or chest height, keeping your arms straight and using momentum from the glutes, hips and hamstrings to drive it along its path. It's not a complicated drill, but there are too many details to explain in this article.

The swing alone is enough to burn all the fat you want, and you can lose weight fast when paired with a smart diet. However, there are several other kettlebell exercises that can give you whatever results you seek, and keep you interested.

Since it is a weight, there's also the advantage of toning, even building your muscles as you work out - a benefit you won't get from walking or jogging, because of the lack of resistance. In addition, the kettlebell swing is a no-impact exercise, so it's not as hard on your joints. The swing can also improve lower back pain. As always, check with your doctor before getting started.

You can see that to lose weight fast, it's not necessary to spend money or hours in a gym, or boring yourself to tears on an exercise bike or treadmill. You don't need a dietician to tell you what to eat. You don't have to spend $60 a month on pills or powders. A simple diet without junk food, plenty of water, and the simple kettlebell swing will put you well on your way.

: article by Jason Casey

Two Important Hormonal Benefits from Kettlebell Compound Exercises

2008-07-08T19:46:00.000-07:00

Did you know you could be missing out on some major health benefits if you only stick to isolation exercises? If you want to maximize your health you need to be incorporating compound exercises into your weight lifting routine.

For those not in the know, isolation exercises are lifts that focus only on one muscle group in your body. Examples of these include bicep curls, leg extensions, and shoulder raises. Compound exercises, on the other hand, recruit many major muscle groups in order to lift a weight. Examples of these are squats, dead lifts, and pull-ups.

To someone who lifts weight it may seem like there would not be much of a difference between the two exercise types. In reality, the difference is quite significant. Exercises like the squat and dead lift place an extreme amount of load on the body. This shocks your central nervous system and causes certain hormones to be released. You simply cannot get the same effect while doing isolation exercises like bicep curls. Your body will not react the same way to 80lbs. curls as it will to squatting 400lbs. So, as previously mentioned, once you place you body under heavier loads it will start release certain hormones that are beneficial to your overall fitness.

These two hormones are testosterone and growth hormone. As a man, these are two things you want! Suffering from low levels of either hormones will cause your training routine to produce lackluster results. You will want to make sure your testosterone levels are optimal because it also has a strong connection to your sex drive, energy levels, and even helps protect you from osteoporosis. Growth hormone is just as important. In cases where people were deficient in this hormone, medical growth hormone supplementation has provided benefits such as fat loss, increased lean mass, denser bones, improved lipid profile, healthier heart and cardiovascular system, and overall psychosocial well-being. It should be obvious why you would want to do compound exercises since they stimulate your body to release these hormones. It would also be smart to check with your doctor to get some blood work and make sure your levels are pretty good before even beginning your training routine. Low levels of these hormones from the start could be like shooting yourself in the foot.

Once you're set with your doctor, you can use high repetition squats to keep good growth hormone levels. Doing low repetition dead lifts will keep your testosterone levels where they need to be. The kind of weights you choose to perform these exercises are up to you. Kettlebells are an excellent choice though since many of their exercises are geared toward compound ones. Grab your two favorite heavy kettlebells and you're ready to do some hard core squatting or dead lifts!

Summary

* Stay away from isolation exercises because they do not put enough load on an average lifter.

* Stick to compound exercises since they stimulate more muscles.

* Using compound exercises can help maintain testosterone and growth hormone.

* These hormones are linked to many positive health benefits.

: article by Frank Spohr

Why Kettlebell training is so incredible for fat loss

2008-07-08T19:42:00.000-07:00

In all my years as a personal trainer and fitness advisor I have never seen such an amazing piece of equipment as the Russian Kettlebell for fat loss. Not only are they incredibly effective for rapid weight loss but they are cheap to buy, require very little space and are fun to use. In fact, I have never come across a client that has told me they do not enjoy working out with kettlebells.
Here's the facts about kettlebell training and why they should be your number one choice for fat loss, no matter who you are:

1. You burn more fat in less time

Kettlebell training is different from conventional weight training because it focuses on the body's natural movements, these natural movements leave no muscles untouched. So rather than exercising just your arms, legs, or back, kettlebell training works the entire body as a complete unit.
This type of training is very demanding, imagine how much more oxygen and energy is required to fuel 600+ muscles rather than just 1 or 2! The consequences of this are phenomenal; you can get an incredible workout in just 20 minutes and burn huge amounts of fat compared with regular long drawn out exercise.

2. Increases your metabolism

Your body has evolved to function in certain movement patterns whether it's bending over to pick up a child or squatting down to sit into a chair. It is these exact movement patterns that Kettlebell training mimics and as you replicate these patterns your body will reward you by getting stronger and building muscle tone fast. I have never seen such quick gains in muscle tone than through kettlebell training.
Muscle tone is very important when it comes to fat loss because muscle is very metabolically active which means it constantly needs energy to maintain its size. The great news is that its favourite source of energy is body fat, so the more muscle tone you can develop the more fat you will burn, even at rest.

3. Burn calories even after exercise

The "Afterburn" or EPOC (excessive post-exercise oxygen consumption) is another great reason why kettlebells are so effective for fat loss. Certain intensive exercise, like kettlebell training, that drives your body into the anaerobic zone with create "Afterburn" or EPOC.

Following a kettlebell session the body has to work hard to return itself back to equilibrium: re-oxygenation of tissues, clearance of lactic acid, glycogen refuelling etc. This process demands energy and this energy comes from, you guessed it, your fat stores. So unlike other forms of exercise you will actually be burning calories after your workout, and for up to 24 hours too.

: article by Greg Brookes

What is the Kettlebell ?

2008-07-07T22:43:00.000-07:00

The kettlebell or girya (Russian) is a traditional Russian castiron weight looking somewhat like a cannonball with a handle.
The kettlebell has become a popular exercise tool in the United States due largely to the efforts of strength and flexibility coach Pavel Tsatsouline(1) and also by World Champion and world record holder Valery Fedorenko(2).

Many companies produce their own brands of kettlebells and kettlebell exercise programs. Some modern kettlebells feature adjustable weights. Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements.

Kettlebell lifting has been nationally recognized and played throughout the world for decades, and its competitive exercises are the 'Two Kettlebell Jerk' and 'One Kettlebell Snatch'; performed in that order for ten minutes each. The competitor with the highest overall score wins.

In recent years, kettlebells have become popular among athletes, especially mixed martial artists.

Note :
(1) Pavel Tsatsouline (born Aug. 23, 1969 in Minsk, USSR) is a fitness instructor and a nationally ranked kettlebell competitor in the former Soviet Union. He is involved with the evolving field of martial arts fitness and is a major proponent of the traditional Russian fitness tool, the kettlebell, as an exercise and strengthening tool.
Tsatsouline was a physical training instructor for the Soviet special forces. He has trained personnel from the U.S. Army,U.S. Marine Corps, the National Nuclear Security Administration / U.S. Department of Energy, and the US Secret Service.
He was voted a "Hot Trainer" by Rolling Stone in 2001.
Tsatsouline has published articles in Milo magazine and Performance Press.
Pavel's publisher is Dragon Door, owned by John Ducane. Dragon Door is a website and publishing company generally focused on martial arts and related sports, but also catering to general health, fitness, weight loss, and stress management.

(2) Valery Fedorenko is a World Champion kettlebell athlete and 14 year record holder in the 80kg Jerk and Snatch Biathlon. He has the special designation of being the first 80kg World Champion (1992). Valery received his Master of Sports Rank at 19 years of age, then attained International Master of Sports Rank, and is now one of just a few Distinguished Master of Sports in the entire world. He is most known for introducing professional kettlebell training to the general public. Fedorenko is currently Head Coach for the American Kettlebell Club, and serves as Chief Advisor for the World Kettlebell Club, where he shares his knowledge and experience of Kettlebell Lifting to the Fitness, Strength and Conditioning and Sports Industries through his Coaching System. His most recent interest is in training Mixed Martial Artists of the Ultimate Fighting Championship, with his training protocols reaching fighters such as Josh Burkman, Alberto Crane, and Jorge Rivera.

: article from http://en.wikipedia.org/wiki/Kettlebell