All posts in “Speed”

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…

Fitness Through the Ages vs Today, 6 Training Tips to Regain our Timeless Physical Strength

By Dan Piper, RKC, FMS, Kettlebell Beach Athletics

We’re all looking for some form of reverse evolution as it’s what we need. We don’t use our bodies like we did 100 or 1,000 years ago, so anything we do fitness-wise is there to shore up what we’ve missed out on due to our modern lifestyle. This phenomenon is not familiar to us as humans – now we must supplement what we’re missing in exercise with what we did before naturally…and innately this is very, very new.  

How We Once Were

As we were hunter/gatherers throughout the ages, we performed the movements that were necessary given the situation. Much like with food (we ate what we found available regionally, and this didn’t exclude very much),exercise went much the same way. When we encountered cliffs we scaled them, so we did motions much like pull ups and lunges to perform these feats. It’s also important to note also how often we typically rested. When we encountered enemies we fought them using the pectoral muscles more as we do in combat sports today.

We also walked, jogged and sprinted when necessary, depending on what was needed situationally. That is how simple our fitness was, arguably up until about 100 years ago when we still had to do much labor to bring about crops farming and hunting everything that what was eaten. This is how we have lived historically until just recently. This is how we stayed fit. So how are our natural, age old fitness routines best recreated so that our bodies get what they need in our modern era?

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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…

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.

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The Farmer’s Carry

Why perform The Farmer’s Carry for Strength Training?

Muscle Gain Workout using the Famer's Carry

 

The Farmer’s Carry is well known in strength training circles.  With the Farmer’s style, hold two heavy kettlebells with the palms face forward, as the arms are rotated and held externally, the lats and shoulders are flexed,  helping pack and hold the shoulders into their sockets, the shoulders are held back and downwards.  Pick a distance to walk, any distance, between 30-200 yards or longer.  Most of us have seen these in strongman events, like the “World’s Strongest Man”.  There are many practical applications for this.  As a matter of Fact,  some of the world’s top researchers recommend including these in every workout program for every athlete!

How to Integrate The Farmer’s Carry in your strength training routine –  The hows and whys:

1. Build Strength.  This exercise works every muscle in the human body.  The type of strength you are building is primal, as this exercise poses a challenge that modern man must re-create, and does not exist in our daily routines.   Continue Reading…