Search Results for “swing”

Kettlebell Swing for Fat Loss

Huge Fat Loss and the Kettlebell Swing

Kettlebell Swings are huge for fat loss, period.  I can safely say that if you’re seriously into kettlebells and the swinging of them – it is usually difficult for one to keep weight on one’s body.

I really want you to note something.  This is not just an exercise that will help you in your journey.  It’s not just something that you can add in because it will probably work.  Swing a kettlebell 300x per day, twice per week and work your way up do doing this every day, and we completely remove that word – “probably”. Continue Reading…

kettlebell strength routines by Camilla Silva

Kettlebell Swing Preparation 1.0

Camilla Silva, Master Kettlebell Instructor (and she’s Brazilian)

Belleaza Camilla – ta bom demais eh?

“Warning:  After reading this article, you may may succumb to vigorous outdoors exercise routines that are actually fun, absorbing mood boosting  vitamin D, convening with nature, and become slightly spiritual.  Worse, it may become social and happy.  You may start to actually enjoy working out, and see how it may actually fit into your life.   Eventually, you may start to enjoy working out more than alcohol, shopping and general laziness.  Please be advised.”

The Russian kettlebell swing is one of the three fundamental kettlebell movements, on which all other routines are based. The other two are the getup and the deadlift (as opposed to barbell training, where the three quintessential movements are the pull up, the squat and the bench press).  Now stop right here. All of you who want to work core and but should listen – because the three most fundamental kettlebell moves intensely work the but and core (not simply isolating the chest and back). And kettlebells have greater transference to sports and general athleticism than even the squat, according to at least one in depth study here.

Top three recommendations for learning the sport and the art of Russian Kettlebells:

1. Workout Outside Continue Reading…

Go Ahead and Eat

By Dan Piper, RKC, FMS, Dan’s Kettlebell and Barbell Club

Hello Awesome Athletes – 

As a group of people who have taken on more responsibility in life, you will need to accompany this with HEAVIER EATING. 
 
Now I said that –  “Heavier Eating” so that you would actually read the rest of this article – one that I want you to take to heart. And I mean what I said – you will need to eat  both hardier and heavier meals to achieve what you want to in you’re business and work lives, to live a healthy, slim, and strong existence – oh, and also to fight cancer and heart disease.  

I’ll break this into quick points, but first, don’t forget the main point – EAT HEAVIER and HARDIER.  You’re goal for each and every meal is to become satiated. But what does this mean and why?

  “I will not bother eating unless the
 meal is at least 800 + Calories
  (500-600 for women)”

Continue Reading…

bodybuilding routine vs kettlebell routine

Confessions From a Recovering Bodybuilder

Reblogged Confessions From a Recovering Bodybuilder

Hey Awesome Athletes! I’m re-blogging this article from Strongfirst.com Scott Iardella, Physio, whose training protocols I’ve studied and used, so please enjoy. Note the CK-FMS designation below, which combines Russian Kettlbell Training with FMS.  To look like Scott does, we’ll still need to bench press –  this is a type of usable strength that can not be ignored in sports such as Football, Disc Throwing, and Wrestling, among many others What one coach says is not the have all to end all – but it’s great to take in the opinions and experiences of people who are quite smart, and who dedicate their lives to improving your health.

Dan

____________________________________________________________

Article by Scott Iardella, MPT, CSCS, CISSN, SFGII, CK-FMS, USAW. Scott is an SFG Level II Instructor, former Orthopedic/Sports Medicine Physical Therapist.

This is a little embarrassing, but I admit I was an obsessed bodybuilder for about six years of my life.  My training was completely different about twenty years ago.  One of the key things I learned through all these years is that functional strength training and bodybuilding training are radically different.  Yes, the way I used to train was outstanding for hypertrophy, but not much else.  Let me explain exactly what I mean.

As a former competitive bodybuilder, bodybuilding was a very life changing and rewarding experience for me.  The six years I competed were an amazing time of what I thought was “hard core” training.  You know what, it was “hard core” training, just in a very different way.  At the peak of my bodybuilding career I would spend four hours in the gym, six days a week.  That’s right, 24 hours out of every week were dedicated to high volume lifting with my training partner who was, at the time, training for the Teenage Mr. America.  You can probably guess, we did a lot of sets, reps, and isolation exercises.

I can still remember an example of a chest workout we used to do twice a week:

*    Four sets of flat barbell bench

*    Four sets of incline barbell bench

*    Four sets of dumbbell flat bench

*    Four sets of incline dumbbell bench

*    Finish off with four sets of either a cable fly or dumbbell fly

What you may notice is that all the exercises were done while lying down on a bench.  This is not very functional, obviously.

After our chest training, we’d then proceed on to our back program, usually 20 to 24 sets, and then abs or calves to finish. Slightly crazy as that was 24 work sets, not including warmups.  Rep ranges were in the 8 to 12 range for everything.  You can see why the workouts were four hours in duration.  The word “overtraining” should be coming to mind here.  There were many problems with this type of training, but it served the purpose, at the time.  This was typical bodybuilding training.  This was not strength training.

I still train for muscular hypertrophy, but it’s totally different for me these days. I absolutely want to increase lean muscle mass as much as I possibly can (once a bodybuilder, always a bodybuilder), but the training protocols have completely transformed.  A major contributor to this transformation was the simple discovery of the kettlebell.  It was that tool that helped to change my entire training philosophy, as soon as I learned how to use it properly.

Instead of 24 hours a week, I’m down to four hours a week and usually less than that.  That’s four days a week of one-hour training sessions, where the actual training ranges from 30-45 minutes, with the other time being spent on joint mobility and technique work.  That’s an 83% reduction in my weekly training time.  I’ve also become a “technique fanatic” for the primary benefit of training with maximum safety, efficiency, and results.

If you remember one thing from this article, remember this.  Proper technique combined with smart programming equals optimal results, period.

For me, long gone are the days of hours of training, and double digit sets and reps.  Today, it comes down to just three simple modalities, for the most part.  The kettlebell, the barbell, and bodyweight applications.  It’s a training session that has five fundamental movements and usually includes such movements as a hinge, squat, push, pull, and a carry.  (Thanks Dan John!)

“Fundamental movement is fundamental.” ~Dan John

A typical training session today usually looks something like this:

(By the way, I like to use the term training session as opposed to workout.  Anyone can “work out.”  A “training session” means you are working to improve and build your skills.  Keep this in mind.)

*    Barbell Deadlift, two warmups then 3×5 (pull)

*    Double Kettlebell Military Press, 2×5 (push)

*    Barbell or Double Kettlebell Front Squat, 2-3×5 (squat)

*    Kettlebell Swing, 3×50 (hinge)

*    Kettlebell Turkish Get Up, 2-5 reps (plus one)

*    Racked Walk (or other loaded carry) for distance. (carry)

*    Done…

Take notice of the differences from my previous bodybuilding workouts.  All of these exercises are total body movements, nothing lying down or even seated.  All exercises are a total body integration with no isolation exercises.  This is how the body is designed to be used, as a system.

The big benefits?  Less time, total body integration, functional movement, and skill development, just to name a few.  All are major exercises that work the big muscle groups, stimulate the maximal hormonal effects, and have the greatest systemic benefits.  This is important.  We get stronger, we move better, we feel better, all with the added bonus of gaining muscular hypertrophy.

I change my protocols, rotate different periodization approaches, and sometimes perform more volume to match my training objectives.  But, my primary goals now are improving strength and skill mastery.  All the other goals come after that.  Training the way I used to for bodybuilding did one thing really well.  It was excellent for increasing muscular hypertrophy, but it lacked so many other things.

Now, in addition to increasing muscle mass, I have countless other benefits and I understand what it is to truly train for strength and performance. Pure strength training is king and all goals can be accomplished by being stronger. In my early years, I didn’t realize what I know today, that you must be strong first.


Are you ready to start getting stronger and fitter? Why not book your ONE WEEK FREE TRIAL NOW?

Strength Training at Dan’s Barbell and Kettlebell Club, Alameda, CA

Practice Like You Play with Kettlebells

I haven’t got time to waste, have you?  That’s why we’re training with kettlebells.

As soon as an athlete of mine so much as lifts a kettlebell off the floor – they are engaging their core and working those abs in standing position.  After a 1/2 hour of kettlebell swings, presses, squats, windmills, and snatches,  their entire body from the muscles in your feet to their teeth (if that’s even possible) is SMOKED!!!

If I suggest that we now proceed to work abs, I’m likely to get a towel thrown in my face, because that person KNOWS that they are DONE.

Across the gym, someone else is poking along with their split routine, sitting down like they do at the office (why is this even allowed in places where exercise is performed?) working out one muscle group at a time. If they’re on leg day, my athlete is on their 3rd leg day of the week.  And if they have decided that they now have 10 minutes left to work abs, we’ve already  been hitting abs for  1/2 hour straight (someone please come mop the sweat from the floor around us!) as an iron core is required in all sports, and all activities that leave out the word “GYM”.

Like a soccer player, there’s no part of their body that goes unchallenged.  And there’s none of this “I didn’t get to work on my core as much as I wanted today, but definitely got a nice pump!”  Sorry!

They won’t be playing the “Gladiator” soundtrack when you walk into the office either (or you won’t in your own head), because you will be just be one more wiry, badass in a suit – with nothing to brag about.  Sorry to take all of that away.  So yes, all you big GYM RATS need a reality check; practice like you play when training with kettlebells, step into their room with me for 5 minutes, please.

 

Trained directly by Pavel, Karen Smith is the only female Master SFG in the world.   She will be my instructor for SFG I certification in Santa Cruz this November.

Continue Reading…