Woman's Info Articles

submitted: Jul 26th 2008 | by: Guest | Total views: 60 | Word Count: 1302 | |

Russian Kettlebells for Phenomenal Fitness

Movements are the basis of a Kettlebell (KB) exercise regime and these specific moves are what prove this to be an exceptional workout with quick results.

With a KB, one piece of equipment, you have the best training in flexibility, strength conditioning and fat loss. Once a sport dominated by men is changing, as women are learning that they receive the same benefits from this once "kept secret" Russian art/athletic approach to shaping their minds and bodies.

You need to ease into any movement you perform with a Kettlebell over weeks, than months. It’s essential that you go at your own pace, never “push” yourself but if you do the movements properly and consistently, you will absolutely see results.

Kettlebell movements are functional, motions that people perform on an everyday basis. Therefore, life is always imitating exercise. Functional movements, for example, are when you’re bending down to retrieve a dropped napkin, balancing yourself from not falling on ice, lifting your children, moving around furniture, maintaining your posture - you are imitating exercise. However, when you’re sitting on a machine at a gym, our bodies are not naturally programmed to adapt to those repetitive movements.

“What’s amazing is that kettlebell athletes keep rediscovering what we do. I got hooked because the more moves that I learned, the more I realized the capabilities and potential of my body,” said Betty Ginden, a Chicago based non athlete turned Kettlebell Trainer, “and there are some movements you’ll always strive to perfect because of the explosive agility and stamina involved, like the Turkish Getup and the Clean and Jerk.

“Because of the KB not only did I lose the 75 pounds that I tried my whole life to drop, I became a different person on the inside. I’m confident and I feel strong enough physically and psychologically to do anything in this world that I want.”

Ginden agrees that by only worrying about your form rather than the amount of reps you’re doing or how long you have to do them for, you’ll remain challenged and eager.

KB’s resemble a bowling ball with a handle attached to it; before you advance to a KB you can substitute a dumbbell, a bag of rice or any other heavy can of produce.

KB’s come in ‘poods’ a Russian measure of weight, which equals 35 pounds. Begin with a weight that’s comfortable with you. If you are using a KB instead of that can of soup, 18 pounds is a good KB weight for women or men to begin with.

Kettlebells were discovered in Russian Tsarist times. The world kettlebell or girya (Russ.) first appeared in a Russian Dictionary in 1704. The first official Russian Kettlebell competition took place in 1948. Russian Science has done studies on this sport – the infamous Russian weightlifters and Soviet Special forces used kettlebells. Thanks to the end of the cold war, kettlebells made their way to the U.S. and as recently as four years ago competitions started popping up in America.

It’s best to try to contact a trainer when beginning but because there are a limited amount of certified trainers in North America, an adequate way to start would be with a book about KB lifting which can be ordered online.

Training with kettlebells can be considered an extreme sport, but if done properly it's suitable for women and men of any age.

We thank you Russian for allowing North America to learn about your kettlbells.

KB moves can be done alone or in groups.

The sample exercises below are eight of many KB moves. Begin with the first one and after feeling comfortable with the Farmers Walk, for many it will take weeks, move onto the next one; simply because the kettlebells are so heavy you’ll feel immediate gains.

Sample Exercises:

Farmer's Walk

Farmer's Walk is simply carrying your kettlebell with both hands while walking around and when you perform the Farmer’s Walk, try to increase the distance a little more each time. After advancing to using one hand when doing the Farmer’s Walk, make sure you go an equal distance with both sides. With KB’s you always begin the movement with your weaker side.

The Slingshot

For the Slingshot move, stand with feet together and look at the ground. Then, circle the KB around your body, alternately gripping it with each hand, reverse it and do it the opposite way the same length of time.

The Swing

The Swing is an essential KB move. You squat down by folding over at the hips. You sink your feet into the ground extending the knees and hips. Both hands gripping the KB, your arms extend the KB away from your body. Instead of relying on your arms for the strength needed, you’re using your body’s “core” strength. The KB is pulled back down to the starting position. Repeat this move, and again, err on the side of caution, proceed slowly and carefully.
Russian Military Press
The Russian Military Press movement is a standard press with the feet together. With both hands gripping the KB you then press the KB overhead, swing the KB down and repeat.
The Windmill
With the Windmill movement, you begin with your feet shoulder width apart and the KB is in the overhead position. If the KB is in your left hand, your left foot points slightly to the left and your right foot points 90 degrees to the left and visa versa. Move toward the side and try to put the hand not gripping the KB on the floor. Keep your eyes on the KB and when returning to the upright position use your “core”, hamstrings, abdominals, and buttocks.

The Turkish Get Up

Begin by lying on the ground to perform the Turkish Get Up and lift the KB from the ground with both hands. Bring the kettlebell to your chest and press upward with the KB and shift to using one hand, extending the shoulder. Then, stand up. Again, keep your eyes on the KB and use the “core”. After successfully standing, bend one leg and make your way back down to the ground and when you’ve returned to lying on your back, pull the KB towards your chest.

Figure Eights

With the Figure Eights movement use the same starting position as the swing. Begin by moving the KB between your legs in a figure 8 pattern. Its preferable to perform this movement slower rather than quicker, think about using your “core”. Repeat and make sure to give yourself time to rest between sets.
The Clean and Jerk
The Clean and Jerk movement offers fantastic endurance and whole body strengthening.

The “clean” part of the movement is used to get the Kettlebell from the ground to your shoulder. Knees bent, you sling the KB to rest at your shoulder. The “jerk” is the movement where the weight is thrown from the shoulder to overhead and you land under it with a knee dip. The Clean and Jerk movements are then combined into a continuous flow. Attempt to do sets of Clean and Jerks with at least 20 minute rest periods between repetitions.
These are several KB moves from many and a great way to get started!

About the Author

I live and write in Chicago, clips are available to be forwarded. I've been published in American Health and Fitness for Men, Woman this Month Magazine, SportsFan Magazine, Vitalics Magazine, Go World Travel, BootsnAll Travel, The May Report, Illinois Department of Natural Resource’s Magazine, OutdoorIllinois, the Key Magazine Chicago and I’ve created dozens of press releases. Two clips are attached. Thank you for your consideration. Sheila Cull

Comments

No comments posted.

You do not have permission to comment. If you log in, you may be able to comment.