What is a kettlebell?
A kettlebell is a bowling ball shaped weight with a thick handle attached.
Why use a kettlebell?
The unique shape of the kettlebell and the way it's used create challenges for the user that traditional weight training cannot duplicate.
Kettlebell training is considered functional or dynamic in that the user moves the kettlebell at a variety of speeds and through different planes many of which mimic various athletic movements. The dynamic nature of the exercise is why kettlebell training has so many amazing benefits. You'll see improvement in strength, and not just isolated strength but your entire body will be much stronger. You can expect an amazing improvement in your cardiovascular endurance, increased energy levels, greatly improved flexibility, reduced effect of workday stress and rapid loss of excess body fat. Kettlebells compliment most other types of fitness training or can be the only exercise you do.
Kettlebell training can be done by anyone old enough to handle the bell properly. At Midwest Center for Movement I have trained a middle school athlete age 12 all the way up to 60. The Martial Artists in Karate and BJJ have experienced impressive core strength and explosive power results. The group kettlebell classes at MCFM are challenging and fun! The women really like achieving great results in a group setting and in a short amount of time, and having fun too! You will be stronger, you will shed body fat and you will have more energy!
If you want more privacy and prefer individual instruction that can be arranged. Contact me for additional information and to schedule a session.
How do I workout with a kettlebell?
Kettlebell exercises are typically separated into 2 categories: grinds and ballistics. Grinds are very similar to traditional weight training where specific muscles groups are isolated and exercised. The shape of the kettlebell causes it to be unbalanced while holding it and exercises are performed very slowly to eliminate momentum; this requires the user to recruit more muscles, especially stabilizers to perform the exercise properly. The benefit to you is that you are working a broader range of muscles at the same time rather than isolating them. Think of it as "more bang for your buck". Examples are overhead presses, squats and the Turkish Get Up. The second category of kettlebell exercises is called ballistics because the kettlebell is moved very quickly using momentum to the user’s advantage. When you swing the kettlebell you have to produce force with one group of muscles then very quickly reduce that force with a different group of muscles. Pretty soon you develop muscular synergy (or cooperation) which in turn develops, coordination, flexibility, strength and power and amazing cardiovascular conditioning. Athletes need this kind of training to gain the edge over their opponent. Today, college and professional football, baseball, basketball and hockey teams are training with kettlebells. Lance Armstrong even used kettlebells as part of his training regimen before returning to the Tour de France where he placed 3rd at age 37!
Joe Wright is a Russian Kettlebell Challenge (RKC) certified kettlebell instructor. The RKC is the premier training system in the world. He has also earned a black belt in Shorin Ryu karate and Matayoshi style Okinawan weapons. He has completed over a dozen marathons, 50 kilometer and 50 mile trail races. He's also raced to the summit of Pikes Peak 3 times, twice in one weekend. He will help you set and accomplish whatever fitness goal you have.
Contact Joe with questions