What’s a KettleBell?

A kettlebell looks sort of like a cannonball with a handle. They have been around since the early 1700’s and are popular in Russia where they even hold kettlebell competitions.

 

Now, everyone’s using them and for good reason, kettlebells can be used as a whole body strength and conditioning, as well as a fat loss muscle building and corrective exercise tool. 

 

It's like the swiss army knife of gym equipment! 

 

They come in a bunch of sizes so pretty much anyone can use them. The sizes range from ranging from 8 lbs. to 105 lbs, but are normally weighed in kilograms. All types of Athletes are using kettlebells from the top MMA fighters, football, baseball basket players and even pro golfers. mean its a such a great tool I have I’ve been using them in my NYC personal training facility with the average weekend warrior and even stay-at-home moms for fat loss and muscle building.

 

 

You probably want to know what makes them so great? And no you can’t just use a dumbbell instead?

The way the kettlebell is shaped is very different then a dumbbell.

 

                            

 

 

The weight of the kettlebell is unevenly centered with most the weight being further away from the handle rather than the weight being centered around the handle like a dumbbell.  

Because the weight of the kettlebell is loaded somewhat asymmetrical this forces your muscles and stabilizers to have to work harder in order to control the weight. The harder you have to work and the more muscles that become engaged you’ll burn more calories, fat and build muscles.

 

You can do all regular weight lifting exercise with a kettlebell but with a kettlebell you can do so much more!

 

Exercises like swings, snatches, cleans will build help explosive power and who doesn't need to be more powerful or explosive. Knock out reps for time and you’ll have a great cardio session and burn massive calories and build your power endurance energy system.

 

 

 

Through exercises like the Turkish Get Up can help to find movement dysfunctions and aid with range of motion and to build flexibility. 

 

 

 

The kettlebell really is gym with a handle,  it will help you to build strength, power, endurance, agility, mobility and balance.

If you learn how to use this tool properly you can be in the best shape of your life. Im not going to say that a kettllebell is the end all be all to building a healthy great looking body, but damn its pretty damn close to it!

 

P.S.

We are very happy to announce Krank Brooklyn  will be holding our second KettleBell certification through the RKC (Russian Kettlebell Certification!! 

Attend the HKC and leave with these major advantages:

  • A deep understanding of the true benefits of kettlebell training—for both yourself and your clients
  • A solid knowledge of vital kettlebell training safety procedures
  • A workmanlike grasp of the fundamentals of biomechanics—to ensure your clients move with perfect form and avoid injury
  • A grasp of the key HardStyle skills and principles of strength
  • The ability to competently perform the three foundational kettlebell exercises (the Swing, the Get-Up, and the Goblet Squat)
  • The confidence you can now correctly teach the three essential kettlebell exercises—and troubleshoot common technique problems
  • The unique HKC template for designing an unlimited number of effective kettlebell workouts.

And discover all this and more in the course of your HKC training:

  • Understand why mastery of the kettlebell swing is fundamental to high-level HardStyle practice
  • How to develop power through compensatory acceleration and overspeed eccentrics
  • How to train hip extension for back and knee health and athletic performance
  • How to employ bracing and neutral spine—for injury prevention, enhanced performance and optimal transmission of force
  • How to recruit the lat as a "core muscle" to improve the spine safety and glute strength
  • How to increase power with the biomechanical breathing match
  • A safe, effective modality for developing different types of endurance
  • Explosive training techniques for more effective fat-loss
  • The deadlift: the most "functional" exercise of all
  • The two-arm swing and corrective exercises
  • The concept of rooting and two key drills for developing it
  • The one-arm swing
  • The hand-to-hand swing
  • Russian relaxation exercises to enhance the acquisition of skilful movement, increase power and endurance 
     
  • The two hundred year history of the get-up
  • The get-up as an assessment tool
  • The strength and health benefits of the get-up
  • How to correctly perform the get-up and teach corrective drills
  • How to move from mobility to stability, then from stability to strength—and why this progression is crucial for truly effective kettlebell work
  • The get-up, shoulder mobility and stability exercises. The role of the lat in shoulder stability and strength—and advanced lat facilitation techniques
  • How to employ and teach steering strength
  • The concepts of leakage and linkage—and their importance for effective kettlebell lifting 
     
  • How to perform the goblet squat and corrective drills
  • "Strength stretching" for the hips
  • How to overcome gluteal amnesia
  • How to most effectively stretch the hip flexors to dramatically improve athletic performance, back health, and posture 
     
  • How to modify the squat stance for a client with back problems 
     
  • An alternative squat exercise for overweight clients 
     
  • Why "sport specific training" is inappropriate for 99% of the coaches and athletes—and a powerful alternative

Take home an information packed HKC instructor manual:

  • What makes kettlebell training unique?
  • What Russian research says about the benefits of kettlebell training?
  • What is "Hardstyle"?
  • Kettlebell safety 101: ten key items
  • The Swing: its benefits, technique, teaching progression, and remedial drills
  • The Get-Up: its benefits, technique, teaching progression, and remedial drills
  • The Goblet Squat: its benefits, technique, teaching progression, and remedial drills 
     
  • HKC program design
  • The three key principles of effective training identified by Russian sports scientists: continuity of the training process, waving the loads, and specialized variety,
  • Ten program design tools for an unlimited variety of effective kettlebell workouts:
    • Rep Ladders
    • Weight Ladders
    • Time Ladders
    • Breathing Ladders
    • Reverse Ladders
    • Drop Sets
    • Super Sets
    • Timed Sets
    • Series
    • Active Recovery Exercises

CLICK THE IMAGE BELOW TO FIND OUT MORE!!! 

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Keep Moving,

Dan Salazar

 

 

 

 

 

 

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