KETTLEBELL WORKSHOP 

 INTRODUCTION TO KETTLEBELLS

 Introduction

·                     Safety and how to handle a kettlebell

·                     Demo - types of KB exercises – rhythm / ballistic and griding

·                     breathing – power vs endurance

Warm up

Joint mobility exercises to prepare your body for KB lifts 

Kettlebell Exercises

The following exercises have been chosen to give you a selection of basic movements that will get you started. These will train the entire body.

·                     swing – two hand, single hand, alternate

·                     Presses - Push Press, Military Press (single, double, alternate)

·                     High Pull

·                     TGU

·                     Windmill

·                     KB squats (front squat, squat and press)

·                     Clean (swing clean, dead clean, dead hang clean)

What to bring:

Kettlebell, loose clothing, water, wrist (sweat) bands, towel.

Benefits of training with kettlebells:

Soviet science discovered that repetition lifting with kettlebells was one of the best tools for all around physical development. In one oft-quoted study (Voropayev, 1983), two groups of college students were observed over a period of a few years. The control group followed the typical university physical training program, which was military-oriented. The experimental group just lifted kettlebells. In spite of the lack of practice on the tested drills, the kettlebell group showed better scores in every test.

 In the Soviet times, weightlifting legends such as Vlasov, Zhabotinskiy, and Alexeyev started their Olympic careers with old-fashioned kettlebells.

 In addition, the official kettlebell lifts also develop the ability to absorb ballistic shocks. If you want to develop your ability to take impact try the official kettlebell lifts. The repetitive ballistic shock builds extremely strong tendons and ligaments.

 The ballistic blasts of kettlebell exercise become an excellent conditioning tool for athletes from rough sports like kickboxing, wrestling, and football.

 For the heart:

A study done in Siberia by Shevtsova (1993) showed a long-term decrease in heart rate and blood pressure in seventy-five Russian kettlebell lifters after three to five years of experience working with kettlebells. The average resting HR was recorded at 56 beats per minute, the BP 110/70 in the summer and 114/74 in the winter. The heart rate took a dive not just at rest, but also during and after exercise. The time it took the heart to slow down back to normal also decreased. Overall, the researchers reported "a normal adaptation of the cardio-vascular system to training stress" and "an increased functional capacity of the heart".

 PICTURES FROM KETTLEBELL WORKSHOP 2009