Today marks the anniversary of the beginning of Iron Kettlebell Fitness with the first post tilted, “Sometimes Old is New“.  I can’t believe that it has been a year already but the calender doesn’t lie.  During the past year I’ve had lots of fun making videos, writing articles and answering emails about kettlebells and strength training in general.  My hope a year ago was to start something on this blog in which I could take what I’ve learned over the years through much trial and error and pass it on to whomever was searching for ways to improve on their training and to introduce what I think is the finest strength and conditioning tool, the kettlebell to as many people as possible.

The feedback that I get on a daily basis is overwhelmingly positive and I couldn’t be happier to know that we have had a small part in helping many of you move forward with you strength and fitness goals.  A common theme in the emails I get is that many of you are new to kettlebells and that it was this blog that played a small part in your decision to give them a try for the first time.  That is what I am most proud of and I thank all of you for your feedback.

Just like in your training, it is important to always be moving forwarded and expanding your horizons.  We must expand our mental state in order to expand our physical state.  At Iron Kettlebell Fitness, we plan to do just that over the coming year.

The number one request I have gotten during the past year is for a members area to be added to the blog.  I get lots of question asking for more details about performing each of the kettlebell lifts and for advise on building a training routine.  As the blog is configured now, it’s not possible to go into the level of detail that some of you have been seeking but that will soon be changing.

In the next few weeks, we will be going live with the new members area, the Iron Kettlebell Club.  When you join the club, you will get access to brand new, detailed how-to-videos in which I will cover everything starting from the swing and the other basic kettlebell lifts to the more advanced lifts like the  bent press and other kettlebell special lifts.  The new format will allow me to offer more comprehensive instruction then I am currently able to offer.  My goal is that the new lifter as well as the intermediate to advanced lifter will find something of benefit when they join the club.

In addition to the individual lifts, you will find combination lifts as well as numerous kettlebell routines that will allow club members to mix it up a bit and add some variety to their workouts.  Instruction will primarily come in the form of videos with some articles mixed in to fill in the gaps and I will be constantly adding content so the learning will never stop.

The club will also have a section dedicated to core training as well as grip training, an area I believe is much neglected by most fitness enthusiasts.

We are super excited about the new Iron Kettlebell Club and I can’t wait to open the doors over the next few weeks.  So stay tuned for more updates in the next week or so as we begin opening up the club to all of you.

The last year has been a ton of fun and I look forward to the coming year and the opportunity to continue to help as many of you as possible reach your strength and conditioning goals, and perhaps to even entertain you a little bit along the way.

Thanks again to all of you, the readers of Iron Kettlebell Fitness.  It has been my sincere pleasure to write this blog and interact with many of you along the way.  And as always, keep killing it!

Your in Health,

Dennis

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When I tell my weightlifting friends that I regularly perform deadlifts, they always respond the same way be saying that I’m crazy and that I’m going to blow out my back and be crippled for life.  Then I tell them that I don’t use a lifting belt, even when performing max lifts.  Most will then just shake their heads and end the conversation.  I’m here to tell you that I’m not crazy and have benefited greatly since deciding many years ago to employ the deadlift as a regular part of my workouts.

The deadlift, or health lift as it was once called has always been a staple lift for any serious powerlifter or weight trainer.  It’s popularity amount the average fitness participate has been virtually non-existent though giving way to the isolation type lifts and the wussy machines that are so popular today.  It’s no wonder so many people experience lower back injuries as a result of picking up a back of groceries or lifting a child from the floor.

The deadlift is most certainly not an isolation lifts as it targets a large percentage of the muscles in the body as well as the major joints like the knees, hips and ankles.  If you are looking to get strong and add mass, heavy deadlifts elicit a hormonal training response that contributes greatly to greater gains in hypertrophy than any other exercise with the possible exception of the squat.  Even if you are not interested in adding mass, the benefits from even light to moderate deadlifts are too great to ignore.

Increased flexibility of the hamstrings, hips and glutes, a resilient, injury resistant lower back and an iron like grip are also benefits one should expect to see with the addition of the deadlift.  Core strength is another benefit of this lift as the trainee should learn to breathe from behind the shield to help stabilize and protect the lower back during the deadlift.  Your kettlebell lifting will also benefit from learning proper deadlifting form as most kettlebell exercises begin with the bell on the floor requiring you to bend over to pick it up.  In fact, the kettlebell swing and the deadlift are very similar in technique.

As far as the chances of getting injured, I have been deadlifting heavy for almost 20 years and in that time have only experienced minor strains, not unlike those experienced be anybody who workouts in the gym.  Never have I been severely injured performing deadlifts, even though I never use a lifting belt.  The deadlift is like any other lift in that you must learn and adhere to proper form at all times to minimize the chances of injury.

My suggestion to you is if you are not currently performing the deadlift, begin by learning proper technique, especially breathing behind the shield, and then adding this movement to your routine performing light lifts for a month while you continue to hone your technique.  If you are somebody who has past issues with back injuries, consult your doctor before adding this lift and if necessary, it is acceptable to wear a lifting belt, but only if you have back issues.  If you have a healthy back without past issues, a lifting belt is not permitted.

Kill it!

Dennis

P.S. – Have a question about anything I’m doing, email me and I’ll be more then happy to answer it.  ironkettlebellfitness@gmail.com

Before entering into a fitness routine, especially one that incorporates kettlebells, be sure to consult with your physician or medical professional to be sure you are healthy enough to begin a strength and conditioning regimen.  Be sure to learn the proper way to perform each lift and complete each exercises in strict form employing a spotter when applicable.  In other words, if you hurt yourself, it’s your fault.

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You have heard me talk in the past about functional or real world strength.  I can’t take credit for the term, I first read about it in an article that Bruce Lee wrote for a popular muscle magazine.  What functional strength means to me is being as strong as you look and knowing how to use that strength in real world situations.

For example, being able to barbell curl lots of weight may give you big biceps but it doesn’t really help you in the real world.  Being able to pick up a hundred pound sand bag off the ground, clean it to your shoulder and run with it 100 yards builds strength, power and speed that has many useful applications.

One of the often overlooked aspects of strength in general and functional strength in particular is strength endurance.  It’s one thing to be able to clean and jerk alot of weight overhead once and it’s an etirely different thing to be about to do it 10 or 20 or 30 times.  Each type of strength has it’s purpose and each is critical to your success as an athlete.

Check out some of these accomplishments from professional strongman and grip master John Brookfield.  He was not only strong but he possessed enormous strength endurance.

• Ripped in half 60 decks of cards in 1 minute.
• Ripped 100 decks in 2 minutes and 15 seconds.
• 302 kettlebell snathces in 10 minutes with a 24 kg bell.
• 1200 snathces with a 24 kg kettlebell in 1 hour.
• Bent 520 60d nails in 1 hour and 42 minutes.

Holy shit, that is one strong SOB. 

We build strength endurance by practicing lifting heavy weights for many reps and sets otherwise knows as volume training.  I’m not talking about body building type lifting in which we perform 10 or 12 reps of a particular lift.  We want to chose a weight that allows us to perform in the neighborhood of 4 or 5 reps.  You could get 6 but it would be an all out effort and we do not train to failure here. 

Now, perform 2 or 3 reps, rest 30 seconds or so and repeat.  You might perform 8, 9, 10 sets.  Or you could employ the ladder technique.  Same weight but perform 1 rep and rest briefly.  Then perform 2 reps and rest, then 3, 4 and 5 in the same manner.  Thats 1 ladder.  Rest a few minutes and repeat up to 5 ladders.  You get the idea.  Of course remember to always be cycling your training for maximum benefits. 

Give this a try and I promise you strength that won’t quite.

Yours in Health,

Dennis

P.S. – Have a question about anything I’m doing, email me and I’ll be more then happy to answer it.  ironkettlebellfitness@gmail.com

Before entering into a fitness routine, especially one that incorporates kettlebells, be sure to consult with your physician or medical professional to be sure you are healthy enough to begin a strength and conditioning regimen.  Be sure to learn the proper way to perform each lift and complete each exercises in strict form employing a spotter when applicable.  In other words, if you hurt yourself, it’s your fault.

List of John Brookfield feats provided by Dennis Rogers.

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