Tag Archives: kettlebell training

Add Variety to Your Workout With Kettlebells

5 Mar

Kettlebells have been part of Eastern European training programs for decades.  Today, it would probably be difficult to find a gym in America without them.

And, while we haven’t gone “kettlebell crazy” at our facility, they are a user-friendly strength-training tool that provides a nice complement to traditional equipment like barbells and dumbbells.

Kettlebell training can help you build muscleget leaner, and burn fat while improving mobility and total-body strength.

Kettlebells place greater demand on your stabilizing musclescore, and coordination.  They are also a great tool for developing better grip strength.

We like kettlebells for explosive, total-body exercises like swings, and more traditional exercises like goblet squats.  The kettlebell swing is a great exercise as part of a dynamic warm-up, or as part of your workout.  It’s also useful for triple extension training.

The most common place to hold a kettlebell is its handle, especially for exercises like swings and snatches.  For exercises like goblet squats, hold the horns (the sides of the handle).

When using kettlebells, good technique is important.  Keep your wrists straight (don’t bend), weight on your heels, and shoulders pulled down and back (chin up, chest up).  Proper form increases your stability and allows you to generate more power, which improves performance.

Get STRONGER, Get FASTER!

Your thoughts?

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Improve Cardiovascular Fitness with Kettlebell Training

2 Sep

1299165789_phd_hype_-18%20(Large)[1]High-intensity kettlebell training “significantly improved aerobic capacity… and could be used as an alternative mode to maintain or improve cardiovascular conditioning,” according to a study from the Journal of Strength and Conditioning Research.

20 minutes of kettlebell training — consisting of 15 seconds of alternating work and rest — can significantly improve aerobic capacity when performed 3 days a week for 4 weeks.

In the JSCR study, subjects improved aerobic capacity by about 6% (as measured by VO2max) after four weeks of training.

Kettlebell swings, snatches, cleans, and presses — performed according to the aforementioned work-rest interval — provide for a great total-body strength and cardio workout.

Remember to keep the intensity high (especially if your goal is to improve aerobic capacity), as higher exercise intensities have been shown to elicit greater improvements in VO2max than lower exercise intensities.

Get STRONGER, Get FASTER!

Your thoughts?

Add Variety to Your Workout With Kettlebells

16 Jun

1299165789_phd_hype_-18%20(Large)[1]Kettlebells have been part of Eastern European training programs for decades.  Today, it would probably be difficult to find a gym in America without them.

And, while we haven’t gone “kettlebell crazy” at our facility, they are a user-friendly strength-training tool that provides a nice complement to traditional equipment like barbells and dumbbells.

Kettlebell training can help you build muscle, get leaner, and burn fat while improving mobility and total-body strength.

Kettlebells place greater demand on your stabilizing muscles, core, and coordination.  They are also a great tool for developing better grip strength.

We like kettlebells for explosive, total-body exercises like swings, and more traditional exercises like goblet squats.  The kettlebell swing is a great exercise as part of a dynamic warm-up, or as part of your workout.  It’s also useful for triple extension training.

The most common place to hold a kettlebell is its handle, especially for exercises like swings and snatches.  For exercises like goblet squats, hold the horns (the sides of the handle).

When using kettlebells, good technique is important.  Keep your wrists straight (don’t bend), weight on your heels, and shoulders pulled down and back (chin up, chest up).  Proper form increases your stability and allows you to generate more power, which improves performance.

Get STRONGER, Get FASTER!

Your thoughts?

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