“I have been working out for years but feel like I have hit a plateau. I am currently training for a triathalon in support for the Evelyn Grace Foundation and need a program that is dynamic and will get me in great shape for my event.
“I have been hearing about kettlebell training. Is it a good exercise program?“
Bobbie Doyle, Seal Beach
Kettlebell training is one of the fastest growing disciplines in fitness right now.
Whether you have already tried it or you have never heard of kettlebell training; most all trainers would agree it is one of the best full body workouts that melts fat, tones your body and increases flexibility.
Kettlebell training is one of the earliest forms of strength training.
Historically it has strong roots in Russian culture and was used as a high performance training technique for special ops military training programs.
It eventually gained popularity with hardcore fitness enthusiasts.
In the 1970s kettlebell training migrated to the U.S. and was immediately integrated into elite training programs for US military, law enforcement, and professional athletic training. Its aggressive, high performance training techniques have been used to enhance muscular strength, endurance, speed, coordination, and flexibility. Agencies such as U.S. Army Special Forces, FBI, police, the U.S. secret service and firefighters use it.
Famous celebrities and world class athletes such as Lance Armstrong, Jennifer Lopez, Penelope Cruz and Matthew McConaughey all work out with this method.
What is a kettlebell?
The kettlebell looks like a cannon ball with a handle on the top. Many were originally drawn to the kettlebell because of its simplicity and unique shape.
As we began to study this simple, utilitarian looking implement, we discovered a deeper training philosophy surrounding its historic use. Kettlebell training focuses on muscle integration rather than isolation.
Nearly every drill recruits multiple muscle groups to work in unison.
The body is trained as a whole and particular emphasis is focused on the core, back and leg muscles.
Kettlebell’s recent growth in popularity is probably based out of the industry’s shift toward dynamic functional exercise.
In a study done by the American Council on Exercise, it was determined that kettleball training burned twice the amount of calories in half the amount of time. This is achieved because of the full body movement done in a quick interval-training format.
“It’s a quick workout; you get a big bang for your buck in a very short amount of time,” said Barbara Bartee, a HKC certified trainer.
“I started training with kettlebells only about 6 months ago and quickly became addicted to the training format,” Bartee said.
“I instruct various kettlebell training classes during the week aside from incorporating it with many of my personal training clients. Their results have been amazing! It has provided my clients a new style and level of training while giving them additional goals and challenges,” Bartee said.
What makes the kettlebell so different from traditional weights is the offset center of gravity; this makes the weight come alive in your hand.
The kettlebell asks the body to work as one unit, demanding a strong mind-muscle connection. It will strengthen and lengthen your muscles without bulking you up or packing on size.
Lithe, tight, functional muscles are the result of a solid kettlebell program.
When executed and trained properly, it will strengthen tendons and ligaments, improve posture and reduce your risk of injury making you incredibly resilient. It’s an awesome cardio and strength workout in one so you can literally cut your workout time in half. Avid kettlebell exercisers can typically be recognized by their slender, toned, and trimmed bodies.
The combination of moves is endless; it’s challenging, fun and gets massive results.
Finally, to get the best results possible from your kettlebell training you need to practice good technique and learn from the pros.
Take the time to learn from either a Russian Kettlebell Certified or Hardstyle Kettlebell Certified instructor. You can find instructors local to your area most anywhere in the United States.
We have certified coaches at Beach Fitness as well.
The point is to avail yourself of the best teaching you can, and thus set yourself up for success.
About Bryce
Bryce Turner is co-owner of Beach Fitness at 148 Main E&F. He has a bachelor of science degree in physical therapy/exercise science and welcomes your questions on fitness.
Do you have a question for Bryce and this column? He can be reached for questions at (562) 493-8426 or send e-mail to bryce@beachfitness.com.
