Are kettlebells a new trend?
Actually, kettlebells are an old strength training tool. You can see old time strong men posing with them in photographs. Up to to the Seventies, when you bought a set of weight, you’d also get a kettlebell handle to rig a kettlebell stack. The swing was a very popular exercise. Also, look at gymnasts, they still use the momentum of the swing in their routines.
I only have a short time to train. Can it work for me?
You can certainly get an efficient workout in 15 minutes or so. If you are not used to training, you will get results with any activity you start. But ask yourself, what are you training for?
15 minutes will never be enough for you to be great at anything or participate in a competition, whatever sport you choose.
The main benefits will be improved cardiovascular and pulmonary efficiency, and better neuromuscular coordination.
So, if ” Can it work for me?” mean, will I get get in better shape and be healthier, then Yes!
What can kettlebells do that I can not do at my local fitness center?
Your body is meant to operate as one unit, not as a collection of body parts. With kettlebells, you train movement, strengthening your whole body through a full range of motion. Small muscles get activated to help stabilize the bell as it moves and shifts through space.
You learn to generate power in your legs and transfer that power into your arms. A lot of concentration and coordination is required, more than you will ever use sitting in a machine or lifting a weight in a conventional way.
A lot of the drills are done using one side of the body at a time, accelerating and decelrating the weight, as you would do in most athletic activities.
All this means that the skills you learn with kettlebells can easily transfer to other activities.
How safe is it to train with kettlebells? Some of the moves look dangerous.
How safe is playing football or crossing the road? You could injured just as easily while taking a shopping bag out of your car.
As with any form of weight lifting, you have to learn the proper body mechanics and safe ways to lift and swing the kettlebell.
And be sure to be strong enough before attempting some of the old time lifts.
Kettlebell athletes still compete in their 50’s, 60’s and even 70’s.
A “safe environment” might actually set you up for potential injuries, as you rarely engage the small stabilizing muscles or use a full range of motion. Until the day it happens …
Is this the ultimate form of training like I’ve read on the Internet?
Training for what exactly? When you have a goal and knowledge, you’ll be able to define an ultimate form of training for you, for that goal. Only then.
The Internet is full of marketing hype. Beware of the boastful advertising.
Kettlebells are not a magic tool. There is no ultimate form of training. Usually, highly effective training is a combination of methods and tools, which will work for one person, but not necessarily for someone else.
The more tools you have, the better a house you can build.
If Kettlebell training is a complete and full body workout, I do not need to do anything else, right?
I’d recommend doing other activities you enjoy on the side. Not one sport targets all areas of fitness, although kettlebells come pretty close.
One hour of heavy strength training twice a week will help you progress faster. Not only that, heavy strength training stimulates hormone release, which are beneficial to your health and well being.
Heavy strength training is also one of the most efficient way to increase your bone density.
The best kettlebell athletes use strength training in their regimen, just like all other sportsmen.
Isn’t it cheating if you swing the weight instead of lifting it slowly?
No. Most of, if not all, athletic activities use a swing or momentum of some sort. Look at all the throwing or jumping events.
This form of training has a different purpose, that’s all.
Lifting slowly is usually associated with hypertrophy and bodybuilding, which is not a form of functional training. Lifting weights slowly make you slow on the sports field.
Who is kettlebell training good for?
Today kettlebells are being used by Hollywood stars , profession athletes, football and rugby teams, martial artists, law enforcement agencies and wrestlers. Kettlebells are for everyone, from the professional athlete that wants the edge for competitions, the martial artist that wants flexibility, speed and power to dominate his opponent, the average person who wants to get fit to the grandmother who just wants to play with her grandchild for many years to come.
How many kettlebells do I need to train at home?
One size is enough to get started and build up some general fitness. As you become stronger and fitter, you should invest in a heavier bell to keep progressing.
Usually women start with 8kg, and guys with 16kgs.
If you are used to strength training, you could start with the next size up.
Is this like strength training?
It is a form of strength training, but it also targets cardiovascular conditioning, endurance and flexibility.
How long before I see results?
It is impossible to honestly answer this question. It depends on what kind of efforts you are willing to put in.
There seems to be different techniques and approaches. Which is best?
The one that works for you and keep you injury free!
If you keep progressing and having fun, you’re on to a good thing. That said, you should keep an open mind, as you might be able to learn something new and valuable.
Kettlebell have wide applications, from the sport itself, to fitness, athletic performance and juggling. Experiment with the techniques and method!
What method do you teach, and what are your qualifications?
What I teach is very broad, unlike many others kettlebell trainers who force their concept of kettlebells onto you. You will learn many variation on basic exercise, and learn to distinguish what is relevant to your goals and what is not.
Most of the kettlebell certifications on the market today are issued by some fitness guru with his own private business, not by a reputable sports organization.
My certification is backed by the International Union of Kettlebell Lifting, the leading sports organization for the development of kettlebells through educational programs and international competitions.
I’ve seen many different designs. What should I look for when buying a kettlebell?
A bell that is round or as round as possible, compact and with a steel handle.
Many of the bells on the market come in funny shapes or with funny oversized handle shapes. This will limit the range of exercises you can do.
Never buy a bell that has its handle coated in vinyl or neoprene! They are useless.
The competition model kettlebells have the advantage of staying the same size, meaning the trajectory of the bell is always the same, regardless of the weight. They also rest on the same spot on the forearm.
Feel free to contact me to find out more about kettlebells!
