Don't just get fit, get Kettlebell fit The Kettlebell is a cast iron weight that can only be described as cannonball with a handle, and range in size from 6kg - 50kg!
It is an ancient form of training originally employed by the Russians, but has more recently become mainstream, appearing in box office films, gyms and celebrity homes. Many Hollywood actors and actresses have turned to the kettlebell to attain the ultimate body shape and fitness for big screen performances. Stars to use the Kettlebell include Jennifer Aniston, Jennifer Lopez, Sylvester Stallone and the cast of the film '300' to name but a few.
Everyone from professional sportsmen and women such as cyclist and 7 time winner of the Tour De France Lance Armstrong to UFC fighters are discovering, that studying and implementing Kettlebell training into their strength and conditioning routines have enhanced their performance.
The police force, fire service and armed forces are also jumping onboard, with the US secret service using a Kettlebell snatch test as part of their recruitment procedure. |
 Kettlebell
training is different from conventional weight training because it focuses on
the body's natural movements, these natural movements leave no muscle
untouched. So rather than exercising just your arms, legs, or back, Kettlebell
training works the entire body as a complete unit. Men and Women alike will
benefit from training with kettlebells.
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. Just a one hour training session alone will burn on average 1500kcals. |
What makes the Kettlebell so effective?.jpg) By performing large co-ordinated movements, you can develop a more efficient body and central nervous system making them functional, fast and strong as a unit.
With this type of training being so metabolically demanding, it makes it an unbeatable fat burner and your muscles will be strengthened and flexibility will be gained making an incredibly effective fitness tool.
Unless specifically training for it, you will not bulk up with kettlebells. Think more Jason Statham and less Arnie. Core muscles are continuously firing as you are constantly stabilizing through the mid-section. This in turn improves posture whilst reducing your risk of lower back injury.
Kettlebells also target the muscles of the posterior chain, often neglected in many training programmes. Most people are dominant at the front of the body which causes muscle imbalances and may put you at risk of injury.
For speed, agility, performance and efficiency, posterior chain muscles must be trained in balance. With kettlebells the possibilities are endless and exercises can be done in any order flowing from one to the other with very little rest in between giving you a great workout and cutting your training time in half.
Kettlebells deliver the perfect all round package!! |
The Foundation Exercises: |
Kettlebell Swing Start Position: - Feet shoulder width apart, kettlebell between feet, stand tall & straight back
- Place both hands on the handle of the kettlebell and hold in fron of hips
How To Execute The Swing:- Push hips backwards, kettlebell between thighs
- Drive feet into the ground gripping the floor with your toes
- Inhale and brace creating abdominal pressure
- When point of transformation is reached snap hips forward contracting the glutes (bum)
- Kettlebell is then propelled forward at snap to
approximately shoulder height
- Arms should have a relaxed tension and the shoulder
should be sucked into the joint
Coaching Tips:- Root feet into ground creating a
solid power base
- Keep eyes level at a point directly in front ensuring spinal alignment
- Snap hips forward to the completion of the movement
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Kettlebell One Arm Clean Start Position:
- Feet shoulder width apart, straight back.
- One hand on the kettlebell handle held on the floor
in a dead position or in front of the hips
How To Execute the One Arm Clean:
- From a dead position, drive up through the legs, snap hips forward, projecting the upwards staying close to the body
- Elbow should be glued to the side of the body, and the hand slightly inverted; the bell should simply then roll around the forearm and nestle in between bicep and forearm (also known as rack position)
Coaching Tips:
- When lowering the kettlebell use the hips to catch
and redirect. This will train force reduction or deceleration, the point
at which most injuries occur
- Prevent FLIPPING by punching hand through
kettlebell
- Use the hips to project the kettlebell not the arm
- Control the drop of the kettlebell to the ground to
teach releasing the arm
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Kettlebell Press Start Position:
- Feet shoulder width apart
- Clean Kettlebell with one hand into the rack position
How to Execute the Press:
- Contract glutes and abdominals and inhale
- Take the arm out to the side palm facing forwards
so the major part of the shoulder gives good leverage and press kettlebell
up in full lock out position
- On lowering, pull the kettlebell into the body and return to clean position
Coaching Tips:
- Brace the Core and hips to maintain a solid base
- Keep an upright body torso
- Pull Kettlebell into the body during lowering phase
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Kettlebell Snatch Starting Position:
- Feet shoulder width apart, straight back
- One hand on kettlebell handle in front of hips
How to Execute the Snatch:
- Hinge the hips backwards as with the swing and snap
them forwards to the start position
- Swing the kettlebell pulling the shoulder into the joint socket and punch the kettlebell up vertically, the bell should roll over your hand as with the clean
- At the top of the movement the elbow should be locked with arm extended close to the ear and the weight should settle through the body
- Lower the kettlebell by breaking the arm as if performing a quick lower to military press, therefore discouraging casting out
Coaching Tips:
- Be aggressive with the movement of the hips
- Pull shoulder into the socket to create connection of the arm to the body
- Punch the kettlebell up vertically
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The benefits of Kettlebell training.jpg) - Unparalleled Cardiovascular
training
- Strips body fat
- Extreme increase in strength and endurance
- Develops an iron like core
- Increased flexibility and agility
- Helps prevent injury strengthens lower back
- Improved power and speed
1-2 kettlebell sessions per week will improve whatever activity you participate in whether its playing with the kids at the park to power lifting, football and marathon running. Kettlebells are a fantastic training tool and no matter what your level of fitness is, you will see massive improvements. |
Upcoming Kettlebell Events in Perth So if your sick and tired of trying every diet, magic weight loss pill and gym
programme then why not try training with Kettlebells to supercharge your fitness?
In
todays climate more and more people are seeking quick alternatives than
slogging it out on the treadmill. Why is this? Well we all live busier lives
than 100 years ago and we are becoming more dynamic and few people have time to
even hold a conversation! It’s true, more of us are too busy to exercise and
more people are finding it difficult to fit exercise in their daily lives. So
then what exercise should you do then if you are strapped for time? Enter
the kettlebell fitness camp, Kettlebells are great for all
round fitness. Not only are they fun and becoming popular but they challenge
the 600+ muscles in your body-and in fact every component of fitness like
flexibility, anaerobic/aerobic fitness, balance, core stability, strength,
power, agility, speed and quickness. Kettlebell's burn a staggering 1500kcals
per session, their unique blend with boxing training, bodyweight training,
fitness drills and rope pulls will offer power-filled workouts that will not
only burn an intense amount of calories but will get you into the best shape of
your life in no time at all.
Kettlebell-Fit North Inch Park, 19th July-24th August 2010 ALL 6 sessions £36 (Its recommended that you exercise 2-3 times per week, a special rate can be arranged for those that want to add Fitness Bootcamp sessions to your Kettlebell block) Ask Jason for more details.
Kettlebell 3 hour Workshop Stanley Village Hall, September date tbc £80 cost includes your very own Kettlebell, training program, nutrition support pack, 1 x 30 minute complimentary Personal Training session and first week free at Kettlebell-Fit.
Kettlebell-Fit September (date tbc) ALL 6 sessions TBC (Its recommended that you exercise 2-3 times per week, a special rate can be arranged for those that want to add Fitness Bootcamp sessions to your kettlebell training.
Please note: It is recommended that you complete a Kettlebell 3 hour Workshop prior to taking part in the classes.
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How to book your place: How
to join:
You
can make payment through a direct bank transfer to:
Account Number: 43621781
Sort Code: 09-06-66 Reference: Your own name |
Alternatively, you can make a payment through PAYPAL to:
- jasonbrownlie@fitprosolutions.co.uk
Once
payment has been made email perthpt@hotmail.com to confirm
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