Creative kettlebells

For the uninitiated, kettlebells might seem intimidating. Indeed training with kettlebells requires some instruction, preferably by a certified instructor. Kettlebell certification teaches you not only proper form and technique, but it ensures you are training safely because training safely means you can continue to train over the long-term without layoffs due to injury. And training safely means enhanced enjoyment of the activity. As Shawn Mozen, Canada’s premier kettlebell instructor of instructors says, “without a well-designed training system, a tool is just an expensive paper weight.”

That being said, once you understand the basic movements and you develop body awareness and a strong foundation, the possibilities are limitless. Kettlebells are such a versatile tool, they can be adapted to almost any sport, or any training goal. You can train strength, conditioning, endurance, coordination, build muscle and work specific skills using kettlebells.

Case in point: this winter, as a personal trainer I trained a triathlete looking to build strength specific to her sport, during the off-season. And currently I am working with a junior hockey player training the many attributes specific to hockey. Kettlebells also complement the strength, coordination and movement patterns used in the martial arts.

There is no other tool that is as effective as kettlebells at developing strength and power along the posterior chain, that chain of interconnected muscles that runs down the backside of the body. Kettlebells are also well suited to working transverse rotation in the body. If you’re not sure what that is, think spiral or corkscrew-like movement. These two areas are sadly lacking in today’s fitness industry, and yet they are the basis for building full body strength and power in a functional setting. Just think of all the movements we are required to do in our daily lives (assuming we are living as the highly functional, mobile beings we were meant to be). They are not all frontal (left/ right) or sagittal (forwards/backwards).

Using kettlebells rarely do you isolate just one muscle or muscle group. Rather, most kettlebell exercises work a combination of muscle groups all at one time. This makes for a more efficient workout. It also adds intensity by demanding more of the cardiovascular system. As an example how demanding are standing biceps curls, a common dumbbell exercise, compared to a kettlebell snatch. Not very. Plus, you get the added benefit of working a more complex skill which means you are making new neurological connections benefiting the brain as well as the body.

This is not to say that you couldn’t work on isolating muscle groups if you wanted to. But the nature of the kettlebell lends itself to working the whole body as a unit, so why not take advantage of that?

From competitive sport to fitness tool, kettlebells are designed to deliver strength, endurance and, let’s not forget, an incredible calorie burn. In fact, a study done by ACE tested kettlebell training against other popular fitness modalities and found kettlebells burned more calories per minute than any other method: An incredible 20 calories per minute! This fact alone may account for the growing popularity of kettlebells with trainers and fitness enthusiasts.

On Sunday, May 31^st, you will get the opportunity to test your endurance at the Kettlebells for Heart marathon being held in Clarke Fields in Barrhaven behind the building where Stronger You Martial Arts is located. There will be something for everybody. Some will swing for the whole two hours with short breaks every quarter hour. Others will rotate out and let team members take a turn. The option is yours. Work to your ability. Challenge yourself. Have fun. And best of all, you will be helping earn important research dollars for the Heart and Stroke Foundation. I hope you will join us!