Have you ever heard somebody refer to a doctor as somebody who “practices medicine” or to a lawyer as somebody who “practices law”?  How about practicing a piano or football practice?  There are all kinds of things we practice doing and for good reason.  The more we practice something, the more proficient we become at performing our chosen task.  In fact, one of the definitions of practice is to learn by repetition. 

While we might practice an instrument or a sport or even our profession, few every look at exercising as practice.  When you approach your workout as a practice, your entire thought process changes from one of, “I gotta get through this workout” to “I am honing my skills”.  In a nutshell, the purpose of working out isn’t to mindlessly throw around a lot of weight, or it shouldn’t be.

I was inspired to write this blog when I read another blog in which the author complained, and rightfully so, about the lack of instruction found in some of the kettlebell instructional videos found online.  Yes, it is true that anybody with a kettlebell, a video camera and internet access can shoot a video and throw it online.  It is also true that there are some of us who truly try and provide good, instructive content be it free or paid or both.    

I am one who hopes that my videos provide at least a starting point for the aspiring kettlebell practitioner to learn the art and sport of girevoy.  I don’t intend, nor should the person watching the video expect to master each and every kettlebell exercise just by watching a video and then mirroring what they have seen.  I cannot stress enough how important it is to find yourself a qualified instructor to work with, if only occasionally to help tweak your form and keep you moving in the right direction.  I can “show” you how to perform a kettlebell swing, but I cannot “teach” you proper form via a video.  To achieve proper form, and maintain it, you must “practice” the swing and practice it often.

I am a student of strength and conditioning training and of kettlebell lifting.  To that end, every time I hit the gym, I think of it as a practice session and I try to stay mindful of that fact for the duration of the workout.  I am also mindful that my form is never perfect and requires my continued attention and devotion to detail.  After all these years of lifting, I still find myself on occasion performing such lifts as the swing and the snatch, the foundation and the king of kettlebell lifts incorrectly at times.  Because I am “practicing” I recognize this and correct it. 

It is crucial to develop the mindset that when you go to the gym or to your garage or basement and you pick up your kettlebell, your approach is one of a practice session.  This is not unlike the approach a football player takes in the days leading up to a big game or a musician before a concert.  In this way you will always be striving for perfect form, but will be accepting of the fact that perfection isn’t possible.

Practice must be specific, practice must be done while you are fresh and full of energy and practice must be frequent.  The strongmen of yesteryear practiced their lifts daily and always terminated a workout while they were “full of pep” as Arthur Saxon liked to say.

And lastly, remember that practice does not make perfect, perfect practice makes perfect.

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.

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The kettlebell snatch is the king of all kettlebell lifts.  It is both fluid in motion and vicious in the force it generates, even with a light bell.  (There is a formula that explains this but for now, take my word for it.) The snatch will help you create an iron back and hips that are resistant to injury and android like cardo without the disgrace of aerobics.  High rep snatchs will build willpower and tolerance to pain.  The Russian Spec Ops and the U.S. Secret Service Counter Assault Team use the snatch instead of the push up now to test physical strength and conditioning. 

If after mastering the kettlebell swing, the foundation, you mastered and performed only ONE kettlebell lift, the snatch would be that lift.  It is that awesome and effective.  But as in all lifts, especially one that ends with a heavy piece of iron over your head, it is important to learn and perform this lift corrrectly. 

The kettlebell snatch starts just like the swing and the high pull.  The bell is positioned between your feet and back towards your heels.  Keeping your back straight, bend at the waist and squat down to pick up the kettlebell.  Again, like the swing and high pull, your hamstrings will “load” as you pick up the bell creating tension which, when unleashed will propell the kettlebell up into the finishing position. 

Once you have a good hold of the bell, explode with the hips and thighs duplicating the same form you would use in performing a high jump.  As in the previous two lifts, remember that the hip and leg drive are what project the kettlebell up and overhead.  Do not lift with your arms. 

As the kettlebell comes up over your head, dip down slightly under the bell and drive your fist up towards the sky and stand tall.  This will allow the kettlebell to gently flip over your wrist.  This is the difference between the snatch and the high pull.  This part of the lift will take a little practice as most newbie’s tend to allow the bell to smack against their wrist.   A couple of these with bad form and a heavy kettlebell will wake you up to the advantages of proper technique in a hurry.  (I don’t endorse the use of a heavy bell when starting out.  Start with a kettlebell that is a size too light until you get the technique down).

A correct finish has your arm locked out over head and the kettlebell positioned slighly back behind the ear.  The major mistake made in the finshing position is the kettlebell to far forward.  Your bicep should be even with or behind the ear.  Now, bend at the waist to get the momentum started down and let the kettlebell flip back over your wrist and down between you legs.  Allow the bell to swing back which helps in reloading the thighs.  Repeat, repeat, repeat, repeat……………………………

For better clarity on what this lift looks like, see the video posted below.

Yours in Health,

Dennis

This post is meant to give you some ideas and get you pointed in the right direction as it relates to using a kettlebell.  You will obviously not master the kettlebell just by reading this post.  I would strongly suggest you seek out quality instruction either with a certified trainer or through the use of books and videos.  The best in the business is Pavel Tsatsouline.  I would suggest to you “Enter the Kettlebell“  by Pavel.  As with any fitness routine, check with your doctor first.

Watch the Kettlebell Snatch Demonstrated

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The good people over at DragonDoor.com are the best in the business.  You have questions about strength and conditioning, general fitness, flexibility, kettlebells or anything else to do with physical performance, they have the answers. 

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The kettlebell swing is the foundation for all kettlebell movements.  This is the first exercise you should and must learn before attempting anything else.  It is also a great introduction to the kettlebell.  It looks simple but in my experience, almost everybody who first attempts this exercise does in incorrectly.

Here is the problem, most people think that this movement is performed with the arms pulling or swinging the kettlebell.  In fact, most of the force in this movement is generated in the hips, back and legs, NOT the arms.  When practicing the swing, visualize yourself doing a vertical jump.  The motion is very similar to the swing.

Start with the kettlebell on the floor between your feet and back towards the heels.   Keeping your back straight, squat down and grab hold of the bell with one or two hands.  If you are doing it correctly and the kettlebell is in the correct position between your feet, most of your weight will be on the heels and your hamstrings should be loaded. 

Now, pick the kettlebell slightly off the ground and explode it upward and out by snapping your hips through and contracting your glutes.  The kettlebell should project straight ahead and finish about chin high.  Let the bell fall back between your legs allowing the hamstrings to re-load and repeat.  The harder the hip and glute snap, the higher the bell will rise.

Once you have mastered the two hand kettlebell swing, trying using just one arm and even alternating between arms by switching hands as the kettlbell is falling back down between the legs.  

Remember not to pull the kettlebell upward and out.  Think of your arms as a rope.  The momentum is created with the lower body.  This is VERY important and is the single biggest mistake most people make when learning to perform the swing. 

Once you master the two arm and one arm swing, you are ready to move on to other exercises, the majority of which will incorporate the same explosive hip motion so it’s important to get it right before moving on.

Yours in Health,

Dennis

This post is meant to give you some ideas and get you pointed in the right direction as it relates to using a kettlebell.  You will obviously not master the kettlebell just by reading this post.  I would strongly suggest you seek out quality instruction either with a certified trainer or through the use of books and videos.  The best in the business is Pavel Tsatsouline.  I would suggest to you “Enter the Kettlebell“  by Pavel.  As with any fitness routine, check with your doctor first.

Watch the Swing Demonstrated

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Why the kettlebell I am often asked?  What makes it superior to many other forms of exercise?  Two words come to mind when answering this question.  Simplicity and versatility. 

You don’t get much more simplistic then a round iron ball with a handle.  Versatility because there are numerous, dare I say hundreds of exercises that can be performed using the kettlebell.  Some can be executed with barbell and dumbells and some are unique to the bell.  Add to it the fact that you can take the thing anywhere you go, and you have a complete gym in the palm of your hand.

With that said, if you are looking to create a lean body, a strong heart and cardiovascular system, a back as strong as a steel beam and bones that are practically invincible, all you need perform are two exercises; the kettlebell snatch and the bent press.  These two exercises alone will give you one hell of a workout in the shortest amount of time possible.  As an add on, I would suggest some ab work thrown in for good measure.

Pavel Tsatsouline, Master of Sports calls this routine the “program minimum”.  Here is what it looks like.

First you will need a kettlebell.  I cannot recommend more strongly the bells made by Dragon Door.  Super high quality and built to last a lifetime.  More on that in a later post.  When starting out with a kettlebell, it is important to choose the correct weight.  Everybody is different but for the average female, an 8kg/18Ib is a good starting point and for the men, a 16kg/35Ib bell works best.  Again, you know your body and fitness level better the me.

Once you have the correct kettlebell, perform the one arm kettlebell snatch two or three times a week.  The sets and reps are up to you.  The general rule of thumb is that you want to perform a vigorous workout that taxes your body but don’t kill yourself to the point of diminishing returns.  Optimally you want to feel energized following a workout, not dead beat tired.  Remember, you are going to be performing this routine two or three times a week. 

After doing snatches, throw in a few sets of an ab exercise  and some stretching to help with recovery and to help prevent future injuries.  For abs I would suggest that you pick an exercise that hits the rectus abdominis muscles (front) and one that hits the external obliques (side).  Perform maybe 3 or 4 sets of 5 reps alternating exercises from one workout to the next.  Oh, and I should mention that crunches don’t count as an exercise.  If I find out you are performing crunches, I will have the little guy who looks like the dude from Fantasy Island come over to your  house and beat your repeatedly about the head.  Nuff said about that.

The second exercise, and this is optional, is the bent press.  Keep your reps and sets under five.  If you can perform more then five sets of five reps in good form, it is time to move to a heavier kettlebell.  I will be discussing the bent press in a later post as it is one of my favorites.  It is not a beginners movement so beware. 

One last thing of note.  Don’t even attempt this workout until you have mastered the Kettlebell swing.  The swing is the foundation of all kettlebell movements and the first exercise you will learn before moving on.  In my next post I will discuss the kettlebell swing in dept.  For now you can check out my video demo of the swing at the following link. 

Iron Kettlebell Fitness TV

Stay tuned for more.

Yours in Health,

Dennis

This post is meant to give you some ideas and get you pointed in the right direction as it relates to using a kettlebell.  You will obviously not master the kettlebell just by reading this post.  I would strongly suggest you seek out quality instruction either with a certified trainer or through the use of books and videos.  The best in the business is Pavel Tsatsouline.  I would suggest to you “Enter the Kettlebell“  by Pavel. 

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