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Kettlebell Training

Like a cannonball with a pot handle, it’s a relic of the Hercules legend from the late 19th century, when all barbells and dumbbells were black, spherical and mysterious, without racks, pulleys, machines or even benches.of course not female Messing with the stuff – which makes it all the more surreal, on a Friday night at a top local gym, walking through rows of brightly lit latest high-tech exercise machines to a far corner, a young lady There wielding this anachronistically thought-out piece.

Pamela is a 24-year-old IT specialist at Siemens who works part-time as a photographer. A stocky woman with small steel-rimmed glasses and a serious face, she listened to her trainer, a tall young ex-Marine named Will, admonished her: “Let it float!” And she did it again. , this one-arm snatch, as the shell arcs toward the ceiling, the hips sink, and the arm swings to lift the shell over the head. Another small correction, and she made it again. Again, because she didn’t lock her arms or flex her hips to please Will, and he wouldn’t count. Two more times and he was happy. “Put it down,” Will told her. “Time for an active break!” Pamela was sweating and knew what the euphemism meant, but she didn’t even bat an eyelash. For the next few minutes, she’ll be sprinting up and down the stairwell while Will stands on it with a stopwatch. This is a form of “active rest.” The other is “hand-to-hand,” where the kettlebell is passed between the legs in succession from one hand to the other. Either way, it’s the closest breather she’ll get before her next drill.

According to Russian literature, the kettlebell or “girya” dates back to before 1700 and was a popular staple of Tsarist Russian sports culture. Since then, they have become a mainstay in the training of Russian special forces and other military elites. Pavel Tsatsouline, a former physical training instructor for the Soviet Special Forces and currently an advisor to the US Marine Corps and other US military and law enforcement agencies, said, Soldiers, be strong! The official strength training manual of the Soviet Armed Forces declares that kettlebell training is “one of the most effective means of strength development” and represents “a new era in the development of human strength potential.” Pavel, a lean, wiry fellow, has made himself a legend and seems to have cornered the market for this strange import.

In addition to his consulting/training positions, he has established himself through his website as the leading master and supplier of all authentic Russian kettlebells. Many of his followers were physicians, military and law enforcement officers, martial artists, and other competitive athletes who took pleasure in documenting the superiority of the kettlebell over all other training, especially bodybuilding, and exchanged anecdotes of accomplishments and misadventures. Please. All the while, they referred to Pavel and each other as “comrade”. There are thousands of them (there are kettlebell competitions (see sidebar), and even a Kettlebell Convention in Las Vegas). They are hardcore, male and female, and take their toughness seriously.Some of them will even tell you they don’t think The public discovers these things.

Kettlebells are denoted by “put”, an ancient Russian unit of weight equal to 16 kilograms, or about 35 pounds. According to Pavel, “An average person should start at 35 lbs. That doesn’t sound like much, but believe it; it feels much heavier than it should be! Most people will eventually progress to 53 lbs, standard issue”

The way kettlebells are used goes against most of the principles of weight training we already know; bodybuilding promotes slow, controlled repetitions, focusing on one muscle group at a time for major cosmetic results, whereas kettlebells are ballistic presses. Come and push, gain functional strength by coordinating the choreography of the entire body.This is closer to how we develop ourselves in sports, work and fight, reason, and acquire abilities toughernot just being bigger, is what separates the girevoy from the “female man”.

There’s a fundamentalism to this fake machismo, a creed that extols the virtues of old-fashioned functional core and tensile strength while belittling modern trends and bodybuilding (the only ritual Pavel will appreciate is during a marathon of intense squats followed by vomiting). In the face of today’s dizzying array of technologies and hype, a return to basics is inevitable. And you can’t be more basic than a person and a rock, avoiding any concessions of comfort or convenience, insisting that only true courage will bring about real results. It shows up in the titles of kettlebell training books and videos: “From Russia With Tough Love”. “The power belongs to the people!” “Stephen Maxwell’s brutal and unusual kettlebell exercises for real men!” This is reflected in Pavel’s call for “a staunch comrade of all persuasion” and the fact that kettlebells are The promise of “low-tech/high-concept” and will “melt fat without the stigma of dieting or cardio.” It’s shown in World Gym’s Will Williams’ transformation:

“My introduction to Kettlebells came from Muscle Media magazine, where I read an article by Pavel on the one-arm dumbbell snatch. I was deployed at sea and after I did my first set with 45lb dumbbells, the rocking of the boat With a stomach full of marines, I got to the head with enough time to lose food and part of my lungs. I knew this thing was for me.

“The KB workouts are sure to catch the eye of other gym members. They see people from all walks of life swinging, grabbing and throwing a little iron ball…they literally stop what they’re doing to marvel…or run and hide .what a blow. Although their initial judgment is based on fear, most people think how quickly they can learn these drills and benefit from them. I’ve trained everyone from football players to 65 year old grandmothers with Bell and seen These people got stronger and more flexible at the moment.

“There Yes There is an air of danger to these drills. Flying bells and cries of pain were the least of these worries. All KB trainers know to perform at least one full workout on the most basic movement, the double arm swing, a dynamic deadlift style exercise that teaches the trainee to “pop his/her hips” and make the bell float! Once we understand that “Hip Hop” is the root of all movement, we then proceed accordingly with the other two initial exercises, Clean and Snatch. The crisp snap of the hips activates the entire posterior chain and engages the hip flexors, abdominal wall, glutes, and most importantly, the almighty hamstrings. These muscles make up the so-called “power locus”. No movement is satisfying without a full and conscious contraction of all these muscles; it is from this that the “core” aspect of kettlebell training stems. KB exercises not only support each other, but all other properly done exercises and movements in the outside world. Posture, flexibility, strength and most obviously confidence are by-products of doing a KB workout correctly.

“Some exercises can be done with dumbbells, but the inversion and ballistic shock of the bell required to do the exercise correctly is fundamental to building strength and allowing the trainee to move forward. You can’t invert dumbbells. There are also hand-hand exercises that are impossible to do with a DB , active rest can help trainees get into the aerobic pathways of energy production by staying active anywhere from 3 to 30 minutes. Not only are you burning more calories as the body begins to break down stored fat to support the energy demands of these workouts , and also gave myself more energy to do more work. These classes are absolute metabolic monsters. Last night I did a set of snatches with each arm, 25 reps of 20 kg KB, and my work time was almost 4 minutes. Wow!

“People with joint problems and spine problems can also enjoy KB training. Swinging alone is enough to transform one’s body into a concrete network of muscles, well trained teamwork, from scratch – just like it was designed .Some heavy overhead work is too much for anyone with hinge joint problems or lower back pain, but with proper instruction from a trainer or any of the 30+ DVDs and books, many of these problems can be resolved with positive results.

“Training lasts 15 to 60 minutes, and you can train anywhere from 2 to 7 times a week with proper rest and nutrition. Most people I meet who train with KB do two heavy (45 minutes) sessions per week and two “Man-Makers” of one or three cardio: one set followed by 60 seconds of jumping rope and repeats. I’ve adapted this for the girls and called it “LadyKiller” – as you can see My hardest-working client, Pam is relatively relaxed.”

Speaking of Pam, she’s obsessed with the stuff—even owns a kettlebell, which she keeps in the car and uses whenever she can, like the last time she went camping. “I’m a type 1 diabetic and my diet is low carb,” she told me. “I started about five months ago. I had bruises and bruises on my forearm at first until I learned how to flip it properly – everybody does. It’s part of the experience. It’s like letting go of a bell – if you Drop it, it’s ten pushups…I did a dozen in three months. But it’s more fun and more intense than weights and regular cardio. I lose fat and I’m stronger Already. Other women are curious; I get asked about all this time.”

Will’s next client is Mary, a 33-year-old mother of two. She’s slightly undersized compared to Pam, and she’s relatively new to it, having only started “boot camp” a month ago, which Will also participated in. She said it increased her energy, made her stronger, and helped her mentally adjust to eating better. Like most women, she doesn’t want to get bigger. The fear of “accidental” muscle hypertrophy is a common misconception about weight training and women, but it’s a boon for kettlebells and women. Will admits that most men who want to gain muscle size won’t get it from kettlebells. “Bodybuilders shouldn’t touch these,” he told me, while acknowledging that he also does a lot of heavy traditional free weight training.

I noticed Will continued to use his stopwatch. He told me that the correct time to be under tension should be less than a quarter of a minute. After he helps Mary do pistols (single-leg squats) and tactical lunges (kettlebell swings under the front legs), Will has her do swings, releasing the handles at the top of the swing to “let it float.” ” I asked what would happen if it “floated” away. “If you lose it, let it go,” Will replied. “It’s better than hurting your wrist trying to save it. He added that the owners of the facility below were not happy with the resulting noise. So early one Saturday morning, I found Will training alone on the dewy grass outside the World Stadium, practicing advanced “floating” moves. Once he Having to “let it go” causes the sphere to thump into the lawn, with Will falling with it, repeating the confession—a battered twisted push-up with one foot in the air and one hand on a kettlebell (begging for forgiveness? ). Then he gets up again, swings it, levitates it and catches it—like so many practitioners, an addict. On the sidewalk, a more socially acceptable place for addiction, the establishment’s sympathy for the past Annoyed by the wicked noise, the door wouldn’t open for hours, its plate glass windows vaguely oblivious to Will and his folly. A liquor store.

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