Exercise Goes Full Circle with Kettlebells
by Mike Stefano

Recently, I published an article on the Evolution of Kettlebells in America. Some people were not pleased with my take on what's transpired on the American kettlebell scene over the last eight years. My intention was to report the facts as I've experienced them, not to offend anyone.

I've been exercising most of my life. My book, The Firefighter's Workout Book, talks about my preparation for the New York City firefighter test back in 1978. That physical was highly competitive, requiring lots of agility, endurance, explosive power, and upper body strength.

That was the beginning of a 22-year marriage of firefighting and fitness. While never working for the FDNY fitness unit in an official capacity (couldn't get me off the front lines), I trained with hundreds of firefighters I worked with and supervised.

As an ACE fitness instructor my philosophy was pretty mainstream, favoring high endurance strength circuits mixed with aerobic exercise, adding in a bit of Yoga based movements morphed with a boot-camp style. My book represents that still valid and highly effective system of training.

But as a firefighter, I've always sought the best possible way to accomplish the task at hand. Maybe it's what I've experienced that makes me think that way, when anything less than the best is simply not enough.

My workout book was originally published seven years ago, with the DVD released a year later. That book became a bible for firefighter fitness gurus out there, even used as a text book by a few colleges teaching fire science. You might ask, "Is that not the BEST way for a firefighter to physically prepare for the job?" Not any more.

That's a bold statement coming from the book's author. Will the methods and principles outlined in The Firefighter's Workout Book still hold up? Absolutely. But with what I now know, I've had sideline my ego and embrace kettlebell lifting as the most effective tool to develop the attributes needed on the fireground.

Kettlebells Around the World
Most Americans are unaware that kettlebells have been in gyms in Europe for over 50 years. Kettlebell lifting is actually the national sport of Russia. The sport rewards work capacity as its top prize. While Olympic Lifting is all about one-rep maximum, kettlebells are lifted for extended ten-minute sets, and the most reps win. The bell never hits the floor in one continuous effort. Weights range from 18 to 70 pounds, and bells are sometimes used in pairs.

Valery Fedorenko is a Kettlebell Lifting champion who has migrated to the US from Russia and formed the American Kettlebell Club (AKC). Valery, my coach and mentor, is considered by some to be the number one force in kettlebell lifting of all time. His technique and coaching skills are flat out unsurpassed.

My first meeting with Valery was right after I was selected as the AKC's Fire / Rescue Advisor. Training with a true champion was ripe with revelations. Everything I knew and felt strongly about relating to exercise was suddenly challenged. Daily consultations that lasted for months with Valery's right hand coach, Eric Liford, evolved into deep, technical discussions.

Ashley (my top student and coach) and I also worked hard, putting all of this new information to the test. Faithfully we followed direction, including the advice to stay with the light weight and we'd get stronger. Valery says, "reps heal" and as always, he was right.

Ashley, as well my other students and I not only made monumental gains in kettlebells, but also with every other event. Push ups and sit ups became almost ludicrously easy for all my kettlebell lifters. I personally was able to one arm press 90 pounds without ever having touched more than a 35-pound kettlebell (my previous best was 70 pounds). Ashley went out and won a swimming meet and hadn't swam competitively in years.

Joe pushed the fire sled around my obstacle course like it had wheels. He also never actually performed a step-mill test, but on his first time out with a 75-pound vest he barely worked up a sweat. Anthony lost 60 pounds and has endless work capacity. Matthew worked ten straight minutes with 24 kilograms, while Melissa and Vanessa both complete twenty minute sets on a regular basis.

And to top it off, Ashley won Master of Sport ranking in kettlebell lifting, a title that only two other American women hold. All of my students have begun to change their lives because of the qualities developed with a properly executed kettlebell program. My personal transformation, both mental and physical, is my own biggest proof. After bringing Ashley to the World Championship in Miami, and witnessing first hand what kettlebells have done for people around the country, I've become convinced even further.

Every individual healthy enough to do so, should be properly (no sense in doing it wrong) training with kettlebells if they intend to get the absolute most out of exercise. This is especially true for firefighters, whose duties demand an extremely high work capacity, exactly what kettlebell lifting delivers. Sets are long and timed, weight is relatively light, but I assure you, things start to get really heavy after only a couple of minutes. The true value is in not putting the weight down. That might seem like quite an over-simplification, but why complicate something that's so simple?

Getting to the Gold
I consider myself a fitness instructor -- who's struck gold. Access to Valery Fedorenko has allowed me to evolve light-years as a trainer, and my mission is to pass this on to all who will listen. Firefighters are at the top of the list of those who'll benefit most. With kettlebells, we have a system that can SAFELY recreate the extremes of physical exertion, as found in firefighting, in minute increments, one rep at a time and with every tick of the clock.

The kettlebell lifter learns to connect the body, actually building crazy-strong connective tissue and joint health as the primary way to generate more force efficiently and safely. This connected-ness transfers to all other activities, allowing for greater explosive force, strength, and endurance, whether swinging a golf club or firefighter's axe.

The heart is a muscle that needs to be trained. Of course, clearance from you doctor is required, but all healthy individuals can benefit from the heart pounding and heavy breathing effects of long sets with light weight. The ability to breathe and relax under load is developed over time, as the body begins to acclimate and handle this extreme stress.

As a captain I'd always remind the junior firefighters to pace themselves and relax as much as possible when wearing a self contained mask and advancing a hose line. A probie is taught to take slow, full breaths, and stay in control of his or her breathing pattern. Kettlebells train this difficult skill, building breathing power and diaphragmatic strength with every rep.

Rules of the Game
But you can't just walk over to any kettlebell, pick it up and call it kettlebell lifing. Specific lifts with even more specific technique must be learned with professional grade bells that allow for long sets. This process requires patience and demands you drop any trace of ego regarding your kettlebell lifting skills. Our motto is, start light and learn right.

Basic skills can be learned in a variety of ways. One-on-one training and workshops are the best choice, but instructional video backed up with email support is another viable option. This is how I initially trained, before first meeting with Valery in person in January of last year. Finding an AKC coach in your area is another great idea.

Presently, I offer training to the general public, firefighters, and fire departments in both a one-on-one as well as lecture / workshop setting. My assistant coach, Ashley Hughes, and I work as a team, and can provide instruction to groups both large and small.

> one-on-one training | > workshop | > buy kettlebells

Forum Support is a unique and comprehensive program that at present is only available through this website. You'll be required to purchase at least one kettlebell to get started. Private Forum access is established within 24 hours of purchase. Email Mike for more information (specify interest in FORUM SUPPORT PROGRAM).

For a monthly fee, you get a private forum (password protected), where you can establish a dialogue with Coach Mike and Coach Ashley. You'll be permitted access to video instruction and critique of your uploaded videos (IE: YouTube) as well as daily instruction. Unless you reveal your secure password, you'll be the only person permitted access to this private forum.

> join ECKC | > forum | > michael.stefano@gmail.com