Kettlebell training - A whole body workout

Kettlebells - A whole body circuit by SPIKED Strength and Conditioning Coach - Sol "Zero Tolerance" Gilbert

Why kettlebells? 
I'll tell you why, not only are they the biggest things to hit the fitness industry since the Zone diet, kettlebells have been creating major hype in the U.S.  Now they’re taking the UK fitness scene by storm, with many celebrities and sportsmen touting their effectiveness for getting their bodies in shape and increasing fitness – from actress Jennifer Lopez, to super-athlete Lance Armstrong, from actor Matthew McConaughey to MMA fighter BJ Penn.

So…. what are kettlebells?

Kettlebell training is one of the most effective and exciting ways to train.  It will burn fat; make you very fit, flexible and super-strong - all-important attributes for all action sports.

The Kettlebell was invented 2,000 years ago and as you can see not a lot has changed in its appearance.  Originating from Russia, they were used by Greek athletes and gladiators.  Soviet Special Operations (Spetznaz) attribute much of their strength, agility and stamina to kettlebells.  The official Soviet armed forces manual on strength training states that kettlebells are the most effective means of developing fitness and strength.

Why should I use them?

Training with a Kettlebell will have you learn how to use your body better: as one unit.  All the moves are ground-based, and get you back on your feet, away from machines or benches.  Because you are using so many muscle groups, the energy demands of kettlebell exercises are much greater than conventional gym exercises.  This means you can be burning up to 1,500 calories per hour when you're well conditioned and become proficient in the various exercises.  Compare this to 400 calories when running on a treadmill for an hour!  I know what I'd rather be doing!  Furthermore, you'll be boosting your metabolism, so you'll be burning more fat for up to 36 hours afterwards whilst your body is recovering.  How cool is that?

As the handles are thicker than conventional dumbbells, every exercise feels harder.  The kettlebell is much more difficult to control as the weight hangs to one side.  Your core muscles are constantly taxed as the kettlebell pulls at you from every direction.  You have to fight to stabilise it throughout the movement.  Exercises such as the kettlebell clean and snatch where the kettlebell flips over your hand, will build your co-ordination very quickly.

There is no other training tool out there that guarantees ALL of the following:

• Fast results whatever your goal.
• Burns fat quickly
• Improves strength
• Increases muscle mass in men
• Increases flexibility
• Improves co-ordination
• Works the whole body

Here we have a great whole body circuit that our ZT Ultimate "Kettlebell" Trainer Christian Vila is demonstrating, using basic but effective exercises to improve performance and conditioning.

Here's the script you work for 30 seconds on each exercise, with 30 seconds rest.  Repeat the circuit three times.  As you get fitter, cut rest time down to zero so you complete the circuit without resting between exercises. Repeat 2-3 times.

As a rough guide, guys should use a 16kg or 20kg kettlebell, ladies an 8kg or 12kg kettlebell.

Exercises and Captions:

1. One hand-to-hand swing
   Keeping a straight back, we use a snap in the hips and quads to swing the kettlebell between the legs to a point in front of your face.  We then transfer the kettlebell from one hand to the other.  Great for co-ordination and to get the heart pumping- ideal if your cardio needs working.

2. One arm snatch l/r
Quite possibly the most complete kettlebell exercise, the snatch uses all the muscle groups and is a real smoker.  Ensure the kettlebell is fully locked out at the top and that the movement is initiated from the hips.  This will give you explosive power in any sport from the ground up, and great conditioning.
3. Front squat (2 bells)
We go nice and heavy on this one - ensure both kettlebells are properly racked close to the body.  Go as deep as you can without losing form and exhale as you push yourself to a standing position. Great for explosive power in the legs.
4. One arm clean and press left/right
Ideal for upper body strength and power, this should flow with a small pause at the shoulder.  Ensure the kettlebell is fully locked out back and overhead and that the legs are locked out at the top of the movement.  Go heavy if your main goal is strength.
5. Russian Twist
This will not only give you a great six-pack, but awesome rotational core strength, which is necessary in most sports from surfing to boxing.  Do not allow the kettlebell to rest on the floor during reps for maximum intensity.

Remember guys & gals…’It don't mean a thing, if it ain't got that swing’...

For further information on perfecting your swing or seeking the right kettlebell coach, get in touch with me at info@solgilbert.com.

Sol Gilbert ‘Push Yourself’ - www.solgilbert.com

Trainer in images:Christian Vila, Head Kettlebell trainer at ZT Ultimate Training & ZT Fight Skool

Photography: Thomas Angus - www.thomasangus.com

CORE STABILITY

Core Stability by Sol Gilbert

Welcome to the first of many topics we are going to be covering, allowing your life in Action Sports to be much more enjoyable.

In this edition, we are c... (Read More)

Posted on 24th January 2011

SPIKED RECOMMEND BLUNT FORCE TRAUMA

Just a reminder to those who have not yet purchased the much anticipated MMA book, Blunt Force Trauma. The book is a total inspiration to anyone interested in the growing sport of Mixed Martial Arts.   ... (Read More)

Posted on 16th January 2011

SPIKED INSPIRATIONAL ATHLETE - ANNA TURNEY

SPIKED are leading the way in re-focusing action sports for the good of the people, by promoting social inclusion, building confidence through participation in sports and living a healthy lifestyle.  To effective... (Read More)

Posted on 17th January 2011

SPIKED INSPIRATIONAL ATHLETE - KAREN OUSEY

Inspirational athletes are people who inspire others to get involved.  Not only are they exceptional within their sport, but they hold values that are exceptional outside of their sport. With these 2 key attr... (Read More)

Posted on 18th January 2011

OLLIE MOORE WAKESKATING GENIUS

Ollie Moore – Wateskating genius Words by Matt Walton. Photography by Rob Grist Wakeskating is an adaptation to the common water sport known as wakeboarding. The boards are similar to wakeboards, but... (Read More)

Posted on 23rd January 2011