My typical day starts anywhere between 5:00 and 5:30 am. Alarm goes off reminding me to move. Depending on what time I go to bed, I get up with a snap or I lay there just a little more trying to squeeze some last minute rest in. Today started at 5:16 I brushed my teeth and walked the dog. Then right into Kettlebell training. Kettlebells or Girya (Russian: гиря) is a cast iron weigh bowling ball-sized with a single looped handle on top. Kettlebells range in weight from two pounds to over 100 pounds. Common strength training aids in Eastern Europe, Kettlebells are taking off in the West thanks to fitness programs like CrossFit. Kettlebells are a favorite item in most CrossFit gyms, along with some other basic training items like weighted medicine balls, pull up bars, jump ropes and lots of free weights. In Russia
where they are mega popular you can actually become a certified Kettlebell trainer.
I recently purchased two 30lb Kettlebells to add another layer to my fitness routine. They say your supposed to acclimate your body to Kettlebells. I just went to Sports Authority lifted a few and went with the weight that had a moderate resistance. For as much as I have been lifting, my tolerance is getting higher and I can handle more weight. However the kettlebells due to there odd shape just feels different when you workout with them. Unlike traditional dumbbells, the Kettlebell’s center of mass is extended beyond the hand, similar to a Clubbell’s. This allows for swing movements not possible with traditional dumbbells. More muscle groups are utilized in the swinging movement of a Kettlebells than lifting of dumbbells, it is said to be more effective, and yields better results in less time. My wrist are taking a bit of a beating and my hands are getting more callous due to the twisting motion from the grip. My tolerance for the pain only goes so far, a pair of lifting gloves with wrist support alliviated the issue.
The workouts I have been doing are from my FitnessBuilder app. FitnessBuilder was the first fitness product that I started the whole 60days with. I still use this app on a regular basis. I am able to program all workouts that I review and talk about into it so I can keep track of everything that I am doing. FitnessBuilder is the most sophisitcated fitness app in the market, a personal trainer in your pocket.
When you work out with Kettlebells make sure you have enough room. Your going to do a lot of swinging motions. So clear out your workout space, make sure your kids if you have any and pets are out of the way. Swinging around any amount of weight is going to cause some serious bone crushing damage if you hit someone or something by accident. For form get a mirror. For exercises there are a ton of really good references online.
One guy who is just ripping it up with Kettlebells, is Mike Mahler. He has workshops, training videos, and e-books.
Click here to check out his site with example kettbell exercises. Below is one of the exercises you will find on his site.
Kettlebell Pistol (One-legged Squat) Holy leg strength Mike!
So how do I feel so far from training, I am totally sore. Kettbells are a full body workout with a ton of core movements. I feel like I have been washed and rinsed. My core is screaming at me and when I wake up I am still feeling it, from the workout I did yesterday. So far I think the kettle bells are worth it.
I will keep blogging about my usage of kettlebells, stay tuned…
kettbell info source:
