Kettlebells for Full Body Conditioning

Kettlebells have gained much popularity and sparked the interest of many fitness enthusiasts as of late. However, the Kettlebell, which originates from Russia, has been a training tool used since the turn of the century to develop full body conditioning and fitness. There is no other tool that does it better.

The Kettlebell is a cast iron weight that looks like a cannonball with handles. It comes in ‘poods’, which is an old Russian measure of weight which equals 16kg (roughly 35 lbs.). An average man should begin with a 35-pounder, while an average woman should begin with an 18-pounder. These weights may not sound like a lot, but in its use, they feel a lot heavier than they should. Most men will progress to a 53-pounder, while women advance to a 26-pounder.

The benefits of Kettlebells in your fitness program or athletic training are numerous and diverse. Regardless of the reason a person trains with Kettlebells (to lose weight, get stronger, develop a toned body or to improve or enhance athletic performance), the Kettlebell workout provides the body with a challenge that will engage multiple muscle groups at once. This forces the entire body, specifically the core, to contract as a group, building both strength and stability at the same time.

Below are a few other key benefits to training with Kettlebells:

Full body conditioning - the body learns to work as an integrated unit (linkage)
Big results despite spending less time in the gym
Increased resistance to injury
Work multiple energy systems simultaneously - aerobic and anaerobic
Improved flexibility, mobility and range of motion
Increased strength without increased mass
Learning how to produce AND reduce force
Enhanced performance in athletics/sports and everyday functioning
Decreased body fat
Decreased stress
Increased energy levels
Increased endurance

When training with Kettlebells, it is important that you maintain proper posture. You must avoid an excessively rounded spine and shrugged shoulders. Do NOT let the knee track over the toes frontally, laterally or medially. Regarding its movement, keep your motions smooth, controlled and performed with intent. Gradually increase your weight, volume and intensity. Failure to follow these guidelines WILL lead to injury and/or over-training.

If you want to maximize your Kettlebell workout and get personal instruction of proper technique and form of the Kettlebell exercises, find a Certified Kettlebell Trainer (CKT) to instruct you.

BOOTCAMP 619 has an IKFF Certified Kettlebell Trainer, with 11 years of experience in the field, available to work with you and get you started in learning the skill of training with Kettlebells. Let 2010 be the year you have your body fully conditioned and performing at an optimal level with BOOTCAMP 619!

　

The Principles of Strength Training

The last entry reviewed the laws of strength training as explained by one of my favorite fitness experts, Tudor Bompa. Bompa also advised on a few more principals of strength training that are very helpful.

These are important guidelines to consider when beginning any strength training program.

Principle One: Vary your training

Any fitness program requires hours and hours of dedication. It is to slip into the same routine. Not only does monotony cause you to lose motivation, but it can also stymie your progress.

The best medicine for this is variety.

Choose different exercise for each body part instead of sticking to your favorites. This will be good for both your body and mind.

Vary the speed of contraction between slow, medium and fast.

Switch between free weights, machine weights and ioskinetics.

Principle Two: Observe individual differences

No two people are the same. This applies also to their fitness plans. Everyone has different genes and athletic backgrounds. Make sure to consider this, along with your body type, when making your fitness goals. Remember that advice from a seasoned athlete or someone of a different body type, though well-intentioned, may not be useful. If you have difficulty identifying your unique situation, seek the help of a fitness professional who is more familiar with these differences.

Principle Three: Employ step-type loading

According to Greek mythology, Milo of Croton, in his decision to become the strongest man in the world, began lifting a calf every day. As the calf grew, so did Milo’s strength. This could be recognized as “step-loading.”

A key to increasing strength though is to also follow increased training load with a period of “unloading” so that the body can adapt to the new, more intense stressors but regenerate itself.

Come by BOOTCAMP 619 and see our success stories for yourself!