The Kettlebell Trinity: Fat Loss, Athleticism, and Longevity in One Dynamic Package
One of the key challenges when starting your fitness journey (or reigniting it after a long hiatus) is choosing the best exercise tools to accelerate results.
Especially when you’re just starting to build your physique and develop healthier habits.
In my 28 year career as a strength coach, nutrition consultant, educator and gym owner, I have been exposed to tons of exercise tools.
Many tools came and went and never made my “impact list” as tools that were applicable to the greatest amount of people.
Of all the tools that I have used (and still use), the Kettlebell is my top tool of choice.
Kettlebell training offers several key benefits and has some unique advantages that make it effective for certain goals.
Here are some of the primary benefits and reasons I promote kettlebell training:
Full-body workouts: The foundational kettlebell exercises engage multiple muscle groups simultaneously, providing efficient full-body training.
Functional strength: Kettlebell movements often mimic real-life motions, improving strength that translates to everyday activities.
Improved grip strength: The unique handle design challenges and enhances grip strength.
Power, Cardiovascular and strength combination: Kettlebell exercises can provide a boost in power, strength and cardiovascular benefits simultaneously.
Core engagement: The core kettlebell exercises require significant core stabilization.
Versatility: Kettlebells can be used in unlimited ways and provide ongoing opportunities to expand your movement capacity and physical literacy..
Space-efficient: A few kettlebells can provide a full gym's worth of exercises in a small space.
Improved balance and coordination: The offset weight of kettlebells challenges balance and coordination.:Can be used by any age group
The Kettlebell easily checked off all of these boxes.
It also was a go to choice because of these other attributes:
It’s portable.
Can be thrown or juggled.
Can be used dynamically as in the KB Swing.
Dramatically improves power and speed.
Improves flexibility and mobility.
Improves conditioning and fat loss.
When I first started using the Kettlebell in 2002, I was immediately hooked because of how strong and agile my body felt from using them.
I sought out professional instruction and got certified by the modern pioneer of kettlebell training, Pavel Tsatsouline. I soon became a Senior instructor in Pavel’s educational company called StrongFirst and went on to teach certifications in South America, Mexico, Europe and the USA.
Years later it is still one of the primary tools I use to strengthen and condition my clients.
Now you may be asking, what if I don’t have a Kettlebell? Can I still get into great shape without kettlebells?
The answer is yes. You can get in phenomenal shape with dumbbells, barbells, medicine balls and body weight exercises.
However, I recommend you add kettlebell exercises because of the positive and unique stresses it places on your body.
How To Get Stared With Kettlebell Training
The 3 foundational movements you'‘ll need to learn are:
1) The Kettlebell Deadlift.
2) The Kettlebell Swing
3) The Get Up
Mastering the deadlift and swing will give you the foundational skills you need to start adding the KB Clean and the KB Snatch.
Mastering the Get Up will give you the shoulder integrity, mobility and stability you need to get into KB Presses and snatches.
You’ll want to spend a lot of time getting very proficient at these movements.
Let’s begin with the:
KB Deadlift
The deadlift will give you the proper body mechanics and posture to master the kettlebell swing.
The Kettlebell Swing.
This the movement you truly want to master.
It radically improves speed, power, athleticism and conditioning when done well.
There are 2 critically important aspects to the KB Swing:
1) Intention.
2) Technique.
Your intention is to be powerful and explosive. No slow reps.
Strength coach Al Vermeil (former head strength coach of the Chicago Bulls) said:
“Train fast, be fast. Train slow, be slow.”
Study the nuances of this video and practice them. Don’t treat this as an ordinary exercise.
The Swing is a skill to be practiced over a long period of time.
NOTE: I goofed and left out the importance of BREATHING in the video. Inhale sharply through the nostrils as you hike the KB between the legs. Forcefully exhale air as you “extend” and pop the hips.
The GET UP
The Turkish Get-Up has long been a staple in Turkish wrestling and other traditional martial arts practices in the region. It was used by Turkish wrestlers, known as "Pehlivan," to develop total-body strength, mobility, and the ability to get up from the ground quickly during grappling matches.
The exercise was later popularized in the West by early 20th century physical culturists and strongmen, such as Arthur Saxon, who were inspired by the feats of strength demonstrated by Turkish wrestlers.
This exercise checks off so many boxes in that it helps people learn how to get up and down off the ground with strength, grace and fluidity. It’s a staple “longevity” movement that all my clients do in some capactiy.
Programming Your Kettlebell Training
If you currently have a training routine you could simply add one or two of these drills and practice them at the beginning of your workout.
If you are not currently training you could do this exact training plan:
Day # 1 Training Plan
Get Ups - 2 reps / side
x 5 sets
Deadlift - 5-8 reps
x 4-5 sets
Go walk for 30 minutes afterwards
Day # 2 Training Plan
Pendulum Swing - 5 reps (3 sets)
Dead Stop Swing - 5 reps (3 sets)
Swings - 10 reps (3-4 sets)
Get Ups (no weight) 3 reps / side (3 sets)
Day # 3 Training Plan
Get Ups - 1 rep / side every minute for 10 minutes
Swings - 5 reps (every minute for 10 min)
Most important thing is attention to detail and the having the right intention.
Hope this helps! Let me know if you have any questions regarding your kettlebell practice.
Thank you for reading and enjoy the rest of your day.
Franz
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