From the far corners of Russia to mainstream Hollywood, the kettlebell is here to stay. Check out this video to see how kettlebells are being used by top celebrities to get in shape.
http://www.vimeo.com/2004144
Variety seems to be the buzzword in the fitness industry these days. Everyone’s talking variety. I’ve read and witnessed a lot of trainers and strength coaches espouse the necessity of including variety so as to avoid running into a plateau. But so often they only mention adding variety by changing the exercises or movements employed in ones workout, which leaves one under the impression that the only way to make continued progress is to keep changing the exercises. So is there a way to add variety without changing the exercises in your program? To that I answer Yes my dear Watson. It’s a concept known as same but different. Rather than using only exercise selection as your training variable to be changed, you keep the same exercises and change other variables such as reps, sets, rest periods, and tempo. So it’s the same exercises, but a different stimulus is applied in the form of manipulating other training variables which allows progress to continue. Same but different, if you will. By manipulating other training variables, and not just the exercise(s) used, you are still applying the principles of overload and progression which are necessary for continued progress and increases in hypertrophy, strength, and/or endurance.
To learn more take a look at the article Variety In Training.
I’ve heard that question from countless individuals that are interested in Kettlebell training, but have no idea which movements they should start with or how to put them together into a sensible workout. But it’s really no different than any other form of training—stick to the basics and you can’t go wrong. The basics always offer the most bang for your buck making it the most efficient way to train. Below are the 6 basic Kettlebell movements and each has different variations, which increases the variety you can add to your workouts. Work on becoming proficient in these movements and then you can add some secondary Kettlebell exercises to round out your routine.
1. The Kettlebell Swing
2. The Kettlebell Clean
3. The Kettlebell Press
4. The Kettlebell Squat
5. The Kettlebell Snatch
6. The Turkish Get-up
Take a look at the article Back to the Basics—The Super 6 to see the different variations of the above exercises. I’ve also included a workout template for beginners and intermediates to help get you started.
Hope it helps!
Click on the link to see Ed Long discuss kettlebells and Modern Athlete’s KettleFit classes on Louisville’s WHAS news. MODERN ATHLETE on WHAS
I’ve never needed any scientific research or university-backed studies to convince me that kettlebells are one of the most effective tools for burning calories and incinerating unwanted body fat. One set of high rep swings or snatches and most individuals become instant believers in the benefits kettlebells offer. But in case you’re a fence sitter and not completely sold on the power of the Kettlebell or you need some scientific numbers to support the claims, then you’ve got to check out the latest university study measuring the effect of kettlebells and calorie burn. The American Council on Exercise (ACE) funded the Kettlebell study and the scientists at the University of Wisconsin are stunned by the research. To quote “Kettlebell calorie burn is off the charts.” Now that’s a pretty bold statement. But they’ve got the research to back those claims. Below are some quick highlights from the press release “New ACE Study Proves Kettlebells King of Cardio, Fat Burning” or check out the complete research in the January/February 2010 issue of ACE FitnessMatters.
The research team led by John Porcari, Ph. D and Chad Schnetter, M.S at the University of Wisconsin, La Crosse Exercise and Health Program, used a VO2max kettlebell snatch protocol developed by Dragon Door author and Master RKC kettlebell instructor Kenneth Jay, in Jay’s bestseller Viking Warrior Conditioning. After only a 20-minute kettlebell workout, research subjects burned an average of 272 calories. However as, Dr. Porcari states in his research conclusions: “We also measured the blood lactate, so anaerobically they were burning another 6.6 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace.”
The scientists credit the startling level of calorie burn to the fact that the kettlebell workout is a total-body movement that is also done very quickly, due to the interval-training format. Added researcher Schettler, “The kettlebell workout gives you a big bang for your buck in a very short amount of time.”
Gerard Butler supposedly used kettlebells in part to hone his chiseled physique as Leonidas in 300. Now, modern science has provided the proof that this “Spartan” exercise tool offers new hope for those still struggling to lose unwanted body fat — or wishing to lose that body fat far faster than traditional methods.
Press Release: New ACE Study Proves Kettlebells King of Cardio, Fat Burning
Well, not really…but you must become proficient at the kettlebell swing before you move on to other exercises. Any kettlebell instructor worth his or her salt will tell you that and I can’t stress it enough. Learning the correct mechanics of this movement cannot be overlooked. But so often it’s done completely wrong…and that’s even after you’ve demonstrated the correct technique with the client and used different drills to help them improve. After working with dozens of clients, there are 3 major mistakes that I see which prompted me to right an article on the kettlebell swing. To read more about the importance of the kettlebell swing and the common mistakes made, take a look at the article “Building the Foundation—The Kettlebell Swing” by clicking the link below. It’s also posted under the article tab on the homepage.
Food preparation is the key to fat loss and maintaining a healthy body composition. Yet, it seems to be the hardest aspect of healthy living for most people. McDonald’s, the microwave, and TV dinners have ruined us. Convenience has piled on the pounds and made us more obese than ever. Not only has convenience-eating fattened us up like a Christmas goose, but it has also lead to an increase in disease and cancers like we’ve never seen before…and it doesn’t have to be this way. We all make choices. Our choices form our habits. And our habits, particularly the health-focused ones, largely determine whether we enjoy a healthy lifestyle or wallow in the misery of extra pounds limiting us from living an active and engaged life. Eating healthy is no more a habit than choosing to eat poorly or based on convenience. It’s a matter of choice and preparation.
Nutritional Expert John Beradi offers some quick tips on healthy eating habits in his article “Making Healthy Eating Work – Food Preparation Strategies”. I’ve taken the liberty of posting his article in the Articles tab for you to view and hopefully implement into your lifestyle if you’re not currently doing so. Dr. Beradi offers 3 simple and effective strategies for altering your lifestyle habits and making healthy eating work for you.
Link:
www.modern-athlete.com/articles/makinghealthyeatingwork.html
For more information about Precision Nutrition and their great products go to the link below:
www.precisionnutrition.com
