Archive for the 'Kettlebells' Category

10
Feb
10

Kettlebell Intro for Training

Now, for those of you who are very familiar with the kettlebell you can just skim over this entry.

The kettlebell is a traditional Russian training tool that has been used since the turn of the century for full body conditioning and fitness.  Ultimately creating a lean, long, athletic look.  Some say it looks like a cannon ball with a handle.  They are right!  The shape of the kettlebell puts the weight above your center of mass and allows you to keep your hand and wrists in neutral alignment.  This alignment will help with greater endurance and produce a higher volume of exercise for greater conditioning and fitness.

Some advantages of kettlebell training are as follows:

  • improved strength
  • strength endurance
  • enhanced athleticism
  • weight loss
  • injury prevention
  • mental toughness
  • core strength
  • sport and combat applications
  • stronger posterior chain (glutes, lower back, and hamstrings)

When starting to train with kettlebells you should have some sessions with a certified kettlebell instructor to make sure you have the right equipment, your alignment is correct, you are breathing correctly, and you understand the work capacity of the lifts.  Some of the lifts are explosive and include the swing, clean, jerk, and snatch.  Others are more high tension like the squat and military press.

There are a couple ways to breath while training with the kettlebell.  Paradoxical breathing and anatomical breathing.  The first type of breathing is conventional for fitness training.  Inhale during the eccentric phase (lengthening of muscle) and exhale during the concentric phase (shortening of the muscle).  Anatomical breathing is the complete opposite way of breathing.  It is known to be ideal for high repetitions over a long period of time by controlling your heart rate, thus improving your performance.

Kettlebells are a great tool for overall body conditioning.  If you are interested in learning how to use this equipment effectively, I strongly encourage you to work with a qualified instructor initially to get the basics down.  Find a local kettlebell instructor in your area.  They are not for the casual fitness enthusiasts! You go hard or not at all!

Stay fit – be strong,

Shannon Wallace, Jr NASM-CPT,CKT,CNT




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