In this blog post I wish to discuss the use of kettlebells for fitness as opposed to the more specialized work done for sport lifting. When approaching kettlebell from the direction of general physical preparedness and body composition the goals and objectives are rather different than the needs of a competitive athlete. With that being said I do insist upon the sport concept of cleanness of technique with my clients as it greatly improves work capacity.
Kettlebell lifting has a unique face in today fitness industry. For the past 40 years we have largely been sold on the idea of bigger being better. Bigger machines, bigger mirrors, bigger weights and bigger physiques have all been heavily marketed. Kettlebell training is different as its a function first modality building the elements of strength evenly. Certainly not the vehicle for building as much mass as possible. However, if your goal is an even building of athletic ability and functional strength without spending your kids college fund on something with the aesthetics of a suspension bridge. Kettlebell lifting is quite likely going to bring you to this goal.
Various studies have been performed examining the benefits of kettlebell lifting but honestly this research is rather in its infancy. What scientific studies have been done, and anecdotal as well as observational information are showing similar and predictable effects to the training regimes with results varying from one individual to the next and one coach to the next.
-increased cardiovascular capacity
-increased lung capacity
-increased strength especially in grip, core, posterior chain and legs
-increased stability
-improved range of motion
-increased metabolism
-increased bone density
-weight loss
-increased general physical preparedness
-increased sense of well being
One of the more interesting effects is central nervous system conditioning that builds individuals ability to stay calm and relaxed. Yoga is often touted as being the ultimate in groundedness but I would stack the psychological benefits of kettlebell lifting against yoga any day. Not to deride the practice of Yoga but its not to bad to stay calm while listening to tunes on a mat. Quite another to learn to stay calm while in the the last third of a 10 minute jerk set. I have noticed this calm attitude tends to stick with people after a while whether they are “under the steel” or not.
No reason not to train our resolve right along with our arses.
Kettlebell lifting requires intelligent programming just like any other exercise regime. I am going to lay out some workouts that are suitable to an individual pursuing a fitness based protocol. The second example is what a well conditioned lifter could expect to put up in a session as part of a larger programming.
The fitness protocol sessions are set into 3x a week sessions consisting of 3 ten minute repeating cycles to allow the lifter to get inside of the lifts and the pacing. These sessions are excluding warm up time. If no rest is indicated the hand should be switched either by a swing switch or if you are not comfortable with this method return the bell to the floor and start the next hand. Kettlebell weight is really dependent upon the individual but keep in mind even if you try the series too light you have still built patterning and cardio into your progression so there is no loss. If you are more experienced and want to increase the difficulty perform cleans, push press and jerk all with two kettlebells!
(demonstrating push press with a 20kg, note the 32 kg on the floor next to me. I am stopping and starting a lot of movements in this workshop. Do I really need to be a hero? And so it sits on the floor unless truly required)
Sometimes discretion is the better part of valour...
Tues - 00:30 wall sit, rest 00:30 , 00:30 sec wall sit
- 2:00 swings one switch
- 2:00 clean 10 rpm one switch
-rest 4:30
Repeat x3
Thurs (Back bridges are either partial or full dependent upon individual.)
- 00:30 back bridge, rest 00:30, 00:30 back bridge
- 2:00 cleans 10 rpm
- 2:00 push press 10 rpm
-rest 4:30
Repeat x3
Sat - 00:30 side plank, 00:30 rest, 00:30 side plank
- 4:00 lc jerk 8 rpm switch every 1:00
- rest 4:30
Repeat x3
Here is another workout that I personally use to help balance speed and power in the snatch and is MUCH MORE advanced than the previous examples. I perform this one with 16, 24 and 32 kg kettlebells. The jumps in weight are quite large but the pacing is adjusted accordingly. The variability in weight and pacing is to teach control. With the 32 kg there will be an urge to speed up as 10 rpm results in a lot of time in the overhead position. This is intentional and helps develop alignment and stillness in the upper fixation phase.
All rests are one minute and workout takes approx 45 minutes, no talking during rests!
Swings (32kg) -2:00 1 switch
rest
farmers carry (32kg 2 ‘bells) -2:00
rest
snatch (16kg) 20 rpm -2:00 1 switch
rest
snatch (24kg) 15 rpm -2:00 1 switch
rest
snatch (32kg) 10 rpm -2:00 1 switch
rest
Repeat x3
Enjoy the steel!
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