|
KETTLEBELL FREQUENTLY ASKED QUESTIONS
What the Hell is a Kettlebell?
You've seen it on the internet, you've heard about it from a friend. Let's take a closer look and answer the question, "What the hell is a kettlebell?"
1. What the hell is a kettlebell?
2. What exercises are done with kettlebells?
3. How can you address the entire body with so few movements?
4. Will my muscles tone and grow?
5. Can I get a cardio workout with kettlebells?
6. Does the size, shape, weight of the bell matter?
7. What's the point of not putting the bell down?
8. What's the best way to learn to lift kettlebells?
9. I want to start training right away, can I?
10. Why is kettlebell lifting considered to be safe?
11. Why kettlebells for firefighters?
12. Can I integrate kettlebell lifting with other programs?
1. What the hell is a kettlebell?
Good first question. In 19th century Eastern Europe they used weighted cast iron balls with handles at the general market as a system of measure. The ever industrious Russians soon figured out how to make additional use of the iron handled balls, holding contests on who could lift it most.
These local competitions later evolved into a full blown sport and fitness system that's little known outside of a few Soviet splinter countries. The kettlebell, as well as the way it's lifted, has changed dramatically since the 1800's. In 1948 Kettlebell Lifting became the official national sport of Russia, and over the years has evolved into what we see it as today.
2. What exercises are done with kettlebells?
You can pick up a kettlebell in any way you like and call it exercise, but Kettlebell Lifting consists of few lifts. Variations on the main lifts provide infinite variety but the main exercises are the Swing, Jerk, Snatch, and Long Cycle. See Jerk video below.
3. How can you address the entire body with so few movements?
Most of us don't think about exercise in the right way. We've sliced the human body up into muscles and muscle groups as if there's no connection. At no time, when under actual stimulus to perform, does the body intentionally isolate a muscle group. It's all hands on deck to get the job done. The genius factor is to use only what's necessary, when necessary, but in a powerfully explosive manner. This concept will become much clearer when experience the lifts for yourself. >> Back to Top of Page
4. Will my muscles tone and grow?
What's the point of hypertrophating muscles to out of proportion levels? Bloated, stiff, muscles have no real work capacity or endurance, even if they can lift a heavy weight a couple of times. Think about the bench press. While performing heavy benches can make you stronger for bench pressing, when will the ability to push a heavy weight off your chest a few inches really matter? But the answer is yes, you'll build lean, hard, strong muscle, and burn lots of fat. >> Back to Top of Page
5. Can I get a cardio workout with kettlebells?
Real kettlebell lifting has a major cardio component as sets are done for time, and at a specific pace. Runners find that learning to progress with kettlebells is not unlike a disciplined runner's progression. Don't be misled. This is not a jog in the park, but make no mistake; a ten or even twenty minute set can really condition the heart lung system. >> Back to Top of Page
6. Does the size, shape, weight of the bell matter?
Yes, it's all a big part of the sport. The size of professional grade kettlebells are all exact the same, regardless of weight. Poundage ranges from 18 pounds (8kg) to 70 pounds (32kg), with only five total size bells. The shape of the bell and dimensions of the handle must be consistent to allow long sets.
The true value of the kettlebell over conventional dumbbells is it allows the experienced user to find more efficient, comfortable ways to interact with the bell, and therefore not have to put it down and end the set. This leaves untapped territory of conditioning that most Americans have barely scratched the surface of. >> Back to Top of Page
7. What's the point of not putting the bell down?
Think about it... don't put the bell down after 10 or 15 reps, or possibly work with two bells for ten minutes where they never hit the floor. This builds true strength, conditioning, health, work capacity, and all that comes with it. I'm talking about fat loss and muscle tone - what Americans seem to want most.
>> Back to Top of Page
8. What's the best way to learn to lift kettlebells?
The best way is from a knowledgeable coach. There's a bit a learning curve, but conditioning starts before technique is mastered. Try and hook up with an AKC coach that's in your area, even if it's just once or twice. You can go back for occasional tune ups. There are over 200 qualified coaches around the country right now that have been trained by Valery Fedorenko, AKC head coach. >> Back to Top of Page
9. I want to start training right away, can I?
There's plenty you can do before your fist visit to an AKC coach. As a matter of fact, both you and your coach will benefit from you being previously familiar with the general concepts and methodology. It will then become more a matter of correction and perfection. Consider purchasing a bell and work off my online basics video. You can learn the Swing, and get the basics of the Snatch and Jerk or Push Press. If you'd like a video analysis, an individualized program can be set up. >> Back to Top of Page
10. Why is kettlebell lifting considered to be safe?
High rep timed sets with a relative light weight builds just as much joint and connective tissue strength as it does muscle strength and endurance. You're muscles won't out-develop your tendons and ligaments leading to eventual imbalances and potential injury. Flexibility is also enhanced when working through the full range of motion necessary on various lifts. Soft, weak, wobbly joints are strengthened, while stiff, immobile joints are opened up.
The cardiovascular aspect has yet to be fully studied, but in my experience, kettlebell lifting has had a dramatic impact at my client's ability to function under load, with a lower heart rate and faster recovery. As a firefighter, this is an invaluable tool. I welcome more extensive research in this area.
>> Back to Top of Page
11. Why kettlebells for firefighters?
Kettlebell lifting, in my opinion, is the closest thing to being involved in the suppression effort of an actual structural fire, but with a controlled progression that adds a huge element of safety. The workload handled by firefighters is akin to time under the bells, and timed kettlebell sets provide the perfect conditioning tool for firefighters today. Similarities are many, such as breathing control, common workload, length of exertion period, necessity to remain calm and relaxed, mental discipline required, and the list goes on.
>> Back to Top of Page
12. Can I integrate kettlebell lifting with other programs?
Although kettlebell lifting can relieve the necessity of doing any other type of exercise, I personally recommend a Yoga based flexibility program, as well as light cardiovascular exercise. It can be combined with any other program, and will only enhance your abilities, but other type of exercise may limit your progress with range of motion, speed, and flexibility. >> Back to Top of Page
>>kettlebells | >>fdny / cpat | >>workshops
| Mike's Newsletter Sign Up |
|
|
|