The Fundamentals Of Kettlebell Training

The Fundamentals Of Kettlebell Training



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This video is part of our “ultimate guide to kettlebell training”.

Watch it here: https://youtu.be/eEC2nItRb-s

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foreign so let's talk about the fundamentals first what is kettlebell training kettlebell training is executing mostly ballistic movements with fixed weights in moderate to high rep ranges and we consider kettlebells the Swiss army knife of modern training modalities because it can do so much all at once here are 12 benefits that regular kettlebell training can provide you with number one you will build muscle number two you will increase your fat burning potential number three you'll have a proper solution against back pain number four you can improve your coordination number five you can build massive endurance and strengthen your heart number six you'll have your own gym one kettlebell replaces a whole gym and its membership number seven it's low impact on the joints which means if you are banged up in the shoulder or the hips the Kettlebell is a perfect solution for you number eight you'll be able to save lot of time number nine you'll engage into the ballistic element which yields its own benefits such as building so-called special endurance number 10 you will increase your biomechanical efficiency number 11 it can be used as a minimalist program to exercises or even one exercise for your workout and you're good and number 12 it's versatile and a lot of fun so let's cover the who is who in the timeline of how kettlebells even got started one of the first recordings that we know of of people using weights to improve their recreational Fitness was halteres and the bibon stone in ancient Greece and stone locks from China from there spherical weights were used on marketplaces all around the world next came the European strongman who were using these spherical weights as Feats of Strength as recorded by historian Edmond Debonair around 1960 the first kettlebell sport competitions were held and in the 2000s Pablo satulin along with John Liu Kane and rkc for that matter gave birth to the modern Shadow Bell Renaissance let's check out what the proper kettlebell looks like you have the corners which are at the top of the handle then you have the handle itself and then the thing that connects the handle with the Kettlebell is called the horn and the thing in between the handle and the Kettlebell is the window then we have the belt itself and then we have the base in our case we use hollow car competition kettlebells that have a hole inside them there are other kettlebells on the market however we believe that the hollow car competition kettlebell is the best kettlebell that you can use if you're just getting started with kettlebells as a man you want to start with a 12 kg kettlebell if you are a woman and you're just getting started use an 8 kg kettlebell if you are an advanced lifter as a man you can maybe opt in for a 16 and as a woman maybe opt-in for a 12. as a woman you don't want to go below 8 kg and as a man you don't want to go below 12 kg of course there are exceptions to this rule however the idea is that you want to understand how to use the Kettlebell properly and for this we need some proper feedback when it comes to the weights in the world of kettlebell training we can say that there are two different styles and I'm adding the third category style number one is kettlebell sport or as I'd like to call it high volume kettlebell training with this type of style you can build power and so-called special endurance style number two is hard style or as I'd like to call it high tension kettlebell training with this type of style you can build strength and explosiveness in style number three is the hybrid there are many kettlebell practitioners who have gone before me using this hybrid formula of combining The Best of Both Worlds I'm just putting a name on it the hybrid style Embraces high tension and high volume and allows the participants to combine and ultimately profit from The Best of Both Worlds its versatility and independent framework also facilitate its unique and distinctive movement patterns the hybrid style is especially useful when a single weight class is the only option It ultimately boils down to using the most efficient exercises when it comes to the ballistics while also including powerful grinding lifts if this sounds a little bit too confusing don't worry we will cover the ballistics and the grinds later in this video now with that being said I just want to say one important thing and I want to keep it brief intent matters more than style let's cover some basic scientific principles said in his review of kettlebell research and its implications for exercise programming the burden of evidence in the field of kettlebell training supports the conclusion the Kettlebell training can have positive effects on cardiovascular fitness strength and power however the scientific literature still has numerous gaps that need to be addressed the study kettlebell training in clinical practice by my friend Neil May says that kettlebells can be used therapeutically to treat musculoskeletal conditions although this still needs to be demonstrated in the evidence based realm and in another powerful study by my friend Neil May which he called the Bell trial he states that the experience of the Kettlebell trial participants aged 59-71 include statements such as this is the best thing I've ever done and my condition has greatly improved the final study that deserves recognition is the kettlebell swing study by Dr Stuart McGill which I had the pleasure to have a conversation with on our podcast there's a lot of stuff to unpack in the kettlebell swing study which is outside the scope of this video however here's what I want to mention the heart style swing which we're going to take a look at a little bit later in the video can yield great benefits but can also wreak havoc for people who don't have a lot of sheer tolerance in their spine we have received numerous feedback from people who don't do well with a particular style of Swing this does not mean that you want to avoid the kettlebell swing altogether if you're having back pain however if you suffer from these pain points that I just mentioned in this particular style of Swing I want to show you some great variations later in

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