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Kettlebell
FAQ’s
Frequently Asked Questions About Kettlebell
Training
What
is a kettlebell?
A
kettlebell is a cast iron weight
that is shaped like a bowling ball with a thick suitcase-style
handle. Kettlebells range in weight
from 4kg (9 lbs) to 48kg (105 lbs).
How
did kettlebells come into existence?
Kettlebells
first appeared in Russia over 100 years ago. Originally kettlebells
were used in fairs and markets to balance scales when weighing
heavy objects. The Russian military began using them within
their training regime because they demand an overhaul of all
of the body’s energy systems simultaneously.
Who uses kettlebells?
Kettlebells
are used by a variety of people including stay-at-home moms,
business professionals, athletes, martial artists, law enforcement,
firemen, military, and other people who are looking for a more
efficient and functional workout.
Why train with kettlebells?
Kettlebells
are the ultimate all-in-one fitness and strength/conditioning
tool. Kettlebells promote strength,
cardio, flexibility, and mobility all at the same time with
a special emphasis on CORE STRENGTH. This type of training is
perfect for those looking for ‘the most out of the least’
thus maximizing workouts. Anyone can gain noticeable benefits
in 30-minute workouts a couple of times per week.
Are the kettlebell techniques difficult to learn?
At first, kettlebells look deceptively
challenging. However, once you experience them, you will find
that most people will be able to learn basic technique within
3-4 hours of hands-on instruction.
Why are you encouraged to ‘lock’ your joints when
kettlebell training?
Kettlebell
training contradicts most traditional weight training.
By ‘locking’ your joints you are strengthening tendons
and ligaments. You also train your body in compromising positions,
under careful surveillance, so you are hopefully able to withstand
minor injuries or avoid injuries altogether in the future.
Do kettlebells hurt your back during certain exercises?
Kettlebells
don’t hurt your back if you are using correct form. At
first, they look to be dangerous, which is correct, as are most
forms of weight training if you don’t receive proper instruction.
Am I cut out to work with kettlebells?
Most people regardless of current or
previous injuries, training background, age or physical condition
will find kettlebells a refreshing
break from the normal workout routine. Kettlebells
are definitely more challenging but also extremely addicting
at the same time.
What type of results can I expect when using kettlebells?
Kettlebells
develop a lean, strong, and graceful look. Many are amazed at
how quickly they ‘feel’ the benefits. The energy
you will receive from kettlebell training allows you to finish
your workout ‘full of life’. You will also become
less susceptible to injuries because you are training in all
three planes of movement rather than a single plane which most
traditional training methods address.
Can I get a total body workout using only one kettlebell?
Yes
you can! The combinations are ENDLESS. The creativity of your
kettlebell routine is ONLY limited
to your own mind or your trainer’s mind.
Can I build strength without size with kettlebells?
Yes.
Kettlebells address strength gain
through the central nervous system than traditional weight training.
You will feel more ‘connected’ after a few weeks
of kettlebell training. You can build
size with kettlebells but it takes
a lot more time and effort and diligent dedication to do so.
How do I know which weight to start with?
Most females will begin with either
the 9kg (18 lbs) or 12kg (26 lbs.). Most males will begin with
either the 16kg (36 lbs) or 24kg (53 lbs). Although you will
be gun-shy when starting, most people rapidly move up to the
next size kettlebell. Consult with
Amber or Brad in order to best customize your needs.
What kind of footwear is worn during kettlebell workouts?
Bare-foot
is ideal so you can have a better ‘connection’ with
the ground, but another option is flat-soled shoes. Flat-soled
shoes are highly recommended so you can ‘grip and feel’
the ground with your feet. Examples of some types and brands
would be Adidas soccer shoes, Converse Chuck Taylor’s,
Diesel, Puma, and Steve Madden just to name a few. You should
avoid wearing ‘running’ shoes because the extra
cushioning spells disaster for potential injuries when training
with kettlebells.
What is ‘joint mobility’?
Joint
mobility is creating and or re-creating a range of motion that
already exists within the joints, muscles and other tissues
of the body. Joint mobility is a combination of bodyweight calisthenics,
tai chi, and dynamic warm-ups all complementary of each other
facilitating new-found harmony throughout the entire body. Freedom
of movement usually needs to be re-introduced to most people
due to the aging process and/or conditioning of the way we think
and move.
What is the difference between ‘joint mobility’
and flexibility?
Joint
mobility provides a life-simulated approach to movement. We
live in three-dimensional world; therefore, we should train
in a more realistic fashion. Joint mobility and kettlebells
combine to provide a synergy unmatched in the health and fitness,
strength and conditioning industries.
I’m 65 years old, weak, inflexible, and don’t have
good balance. Can I use kettlebells and joint mobility?
Yes
you can! Once you’ve been cleared by your physician you
are ready to begin an exercise program. Kettlebells
and joint mobility are EXACTLY what you need in order to reverse
the aging process.
I have previous injuries including torn rotator cuffs, torn
ACL, and a bad back. Will kettlebells help or aggravate
these injuries?
Under close supervision, kettlebells
and joint mobility will help all of these injuries become less,
if not eliminate, all of these issues.
How do I get started?
Experience
the best shape of your life by contacting Amber or Brad today!
Where are you located?
"Home-base" is Victory Fitness
Personal Training Studio in Woodbury, Minnesota.
(click here for map
and driving directions)
What kind of training options do you offer?
We
offer technique-based workshops typically lasting 2-4 hours.
Once you understand the basic techniques we train half-hour
‘team’ sessions (2 people per session) or group
boot camp-style classes. Private one hour sessions are available
upon request. We also are available for workshops upon request
(contact Brad for more information).
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