5 𝙌𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨 𝙖𝙗𝙤𝙪𝙩 𝙆𝙚𝙩𝙩𝙡𝙚𝙗𝙚𝙡𝙡𝙨

Maybe you’ve seen them in the gym: Weird looking bowling balls with a handle in the gym, the Kettlebell.

You wouldn’t immediately take it for the incredible training tool it is…
” So which muscles can you target with a kettlebell?”
“What should you pay attention to” , and ” which exercises are suitable for beginners?”

Physiotherapist and Kettlebell Trainer Mark Chen answers the 5 most common questions.

1. What is a kettlebell?



“The Kettlebell name comes from the old well-known whistling kettle that we used on the gas stove, or the tea kettle in English.
Kettlebells are available in different weights ranging from about 4 kilograms to 100 kilograms. The most useful kettlebells are between 12 and 24 kilograms. These are suitable for most people. Of course it is smart to start with a lighter kettlebell and gradually grow to a heavier bell.”

2. Which muscle (group) and do you train with a kettlebell?

“With the kettlebell you can literally train all the muscles of the body. I sometimes tell my personal training clients that if I can only choose one thing to train with, it would be the Kettlebell. The uniqueness of the kettlebell lies in the fast, powerful exercises that you can do with it, whereby the whole body works together.
But you can also perform literally all the exercises that you could do with a dumbbell or a barbell.”

3) What are the benefits?

“Due to its unique shape, you can use the kettlebell to perform movements that swing along or especially under the body. These movements require fast, powerful movements that involve many muscles and joints. Usually the core, glutes and the legs are particularly addressed.

If you perform the movements well, they also have a very strong influence on improving your posture.

Because so many muscles have to work at the same time, a lot of blood supply is needed. For this to be possible, the lungs and heart have to work properly. This not only gives you strength training, but also cardio training immediately during your workout. So two for the price of one! “

4) What should you pay attention to when you train with a Kettlebell?

“Because you make so much use of speed and explosiveness, and many muscles and joints have to work together, the movements are often difficult to perform. It takes some time and attention to master these movements.

In addition, a good body feeling and a critical look at technology are very important. Many movements use a hinge movement in the hips, called the hip hinge. In practice, it appears that many people find this very difficult. If you don’t have good control of your hips, you run the risk of your lower back taking over and putting extra stress on it. This can have adverse effects. “

5) Which exercises are suitable for beginners?

When you start using a kettlebell, start with traditional strength exercises. Think of the good morning, squat, deadlifts and lunges. You can find examples of these exercises on my YouTube channel.

If you are more experienced and have developed more strength, it is best to ask someone who is certified in the use of kettlebells to teach you advanced exercises. You really get a lot of extra value from that.

IMPORTANT NOTE :

Course Launching in January 2021, First 5 Sign-ups receive 50% Discount


* Course comes with Kettlebell to use for duration of the course (Deposit required) 

* This option is only available locally 

* Program can also be followed with own equipment 

* Course needs to be completed within 1 month for certificate 

* Course content will be permanently available 

* Private sessions are available at discounted rate during course

* Kettlebell can be traded for lighter / heavier weight according to needs during program (as available)

Find the course here

January Kettlebell Program theme will be: SWINGS.

Also known as the “King of exercises”, a total body movement that works almost all muscles at the same time.

Burn fat and get strong at the same time ?

Sign up now for the full cycle for 40$ (4x class)
Drop in: 15$

This is what you’ll learn:

– Swing
– Hand- 2 Hand Swing
– Swing Specific warm-up
– Clean
– Pendulum Swing
– Chop-n-pop
– Power plank (the most effective version of the plank)
– Breathing mechanics
– Challenging workouts that you can do anytime, anywhere.

*NEW* It’s now possible to RENT a Kettlebell so you can train during the month by yourself (20$ for the month, switch weight anytime). Availability is limited so do let me know!

Warmup:

1K Run
10 prison squats
10 backstep lunges
10 Yoga Pushups
3 sets

Workout:

Tabatha 1: KB Deadlift  paired with Plank

Tabatha 2: KB Swing  paired with Pushup

Tabatha 3: Clean and Press paired with KB Row

Tabatha 4: Alternate between normal plank/ side plank

Workout duration : 30-45 minutes

Kettlebell :16/20kg  (Dumbbell optional , change clean and press to Thrusters)

 

 

 

Let me be straight upfront. If I only had to choose ONE piece of equipment to train with the rest of my life, it would be a Kettlebell. And that’s coming from a skeptic.

In a relatively short period of time (I’ve been working out for over 15 years and have been using Bells for the last year or so) I completely fell head over heels for Kettlebells in all shapes and sizes.

okay that might be a lie * 

 

So what are Kettlebells and why are they so special?

Let me break it down for you.

Kettlebells are canon-ball-shaped weights with a handle on them. They should remind you of a tea-kettle.
Their shape allows you to perform movements that can’t be replicated with dumbbells or barbells, giving you an all-round fitness experience which no tool can do better.

One of the key benefits is that it makes the entire body work together in most exercises, which makes it possible to train strength ánd cardio at the same time. How convenient is that?

forget about those hours on the crosstrainer 

Because most movements put the entire body to work, the workout is very time-effective. A short 30-45 workout will give you all the effects that a 90 minute machine based gym session would do, and most probably more.

Kettlebell workouts increase athletic performance, melt fat and dramatically increase the cardiovascular health.

oh, and did I mention it gives you abs and glutes of steel?

…There’s a downside to all of this. HARD WORK.

The movements are not easy since multiple joints and muscles are being put to work. So getting someone experienced and certified to teach you would be strongly recommended. (like me)

 

“Kettlebell training is not for sissies but it is not elitist. Dr. Krayevskiy, father of Kettlebells, took up training at the age of forty-one and twenty years later he was said to look fresher and healthier than at forty”

-The Strongfit Certification Handbook

 

If this is you, contact me and we’ll make it happen.

The price of admission is a strong spirit and attention to detail.

 

* Because of their movement types, Kettlebells should start at around 16-20kg for men and 12-16kg for women. 

for lower weights, you may as well grab a dumbbell.