Unique Gloucestershire March 2016

Unique Fitness
Swingers and Squatters
14 15
Kettlebells are a unique and versatile piece of kit! A number of fitness trainers and
fitness facilities have added these beauties to their armoury over recent years.
This is not a new craze or trend, however. History shows that the kettlebell has
been around since the 1700’s. They were used by Russian farmers as a measure
of weight, called a pood, in which to weigh the amount of crops they had garnered.
They eventually integrated into a form of strength and power tool in place of lifting
heavy weights; they were deemed as such for better functionally in everyday life
instead of just looking strong through weight lifting.
Ask yourself, which is beneficial in life, looking strong but less mobile or being
strong, looking lean and having a full range of functionality?
Today, kettlebells are utilised for just that - Core and full body strengthening with
the added cardio benefits through intense training.
Kettlebells are also used as a technique in a manner of sports which is growing in
popularity as a test of intensified ‘jerk’ and ‘snatch’ repetitions.
Design and colour can be very appealing to the novice. Don’t buy into how
a kettlebell looks but how it is moulded. Like anything marketed these days,
there is too much choice. Purpose lost through style! Also, the wrong shape will
hinder certain exercises. For example, if the base is not rounded, renegade rows
can make you look like a poor man’s toy soldier (face down, immovable and no
stability).
Choose a Kettlebell that will allow you to swing and snatch without compromising
comfort and movement. A starter for women is 8-12 kg and men 16-20kg (different
weights should be used for different exercises). The weight is important, if it’s too
light, you will not reap the rewards. If you can’t pick it up, maybe it’s too heavy for
now but something to work towards in future.
Look for cast iron or steel moulds without any vinyl coats. Many have seems in the
handles which can cause skin damage. There are reputable UK brands of kettlebell
like Wolverson and Jordan which can be found on www.kettlebells.co.uk
These canons with handles can be pricey but the durability and ease of where and
when you can use them is like having a mobile gym in your home or in the boot of
your car.
You will only gain true benefit from using a kettlebell if (like all exercises) you are
using correct technique and form. One of the basic (maybe your best friend in
weight loss and core strengthening) is the swing. There are a few variations, like one
handed, two handed, hand to hand release and advanced double swing (1 kettlebell
in each hand). The primary muscles used in this dynamic exercise are hamstrings,
glutes and core. However, almost all other muscles in the body are also in use. The
movement is a controlled swing of the kettlebell backwards through your legs using
the gravitational swing forwards to thrust the weight forwards and upwards until
it reaches about forehead height, using your hips in a snapping motion (a more
aggressive thrust than the one you use to close the cutlery drawer in your kitchen).
Goblet squats are another favourite…we all love squats, right!? By holding the
kettlebell at chest height, grip the handle with both hands bringing the hip flexors
in play with your abs crouch down, keeping your back aligned and upright with your
weight on your heels. As you reach ‘biting’ point you drive through your heels to a
standing point with your shoulders and squeeze your glutes, hamstrings, quads and
abs.
These are just some of the basic exercises anyone can put together on a regular
basis through repetition. Your heart rate will race, which is great for cardio and
fat burning but I would also advise that if you are not sure, to consult your doctor
before attempting any exercise. Also, seek out a local certified instructor to help
with correct form and technique.
Most importantly, play safe, these are heavy weights, they hurt!!
Be the change you want to be!
Chris Vonk - SPARK Fitness
Certified Mobile Personal Trainer (REPS Level 3)
Kettlebell Instructor (Level 1) - Cheltenham
Kettlebells are a great way to fit a 15 to 30 minute workout into your busy lifestyle.
They improve your strength in muscles, bone density and cardio. Even if you are
already into a specific training programme, you can easily fit kettlebells into your
routine to increase strength, endurance, core strength and mobility.
One of the main attributes which is not taken into consideration for many fitness
activities is that your balance and coordination will noticeably change, improving
motor and cognitive behaviours.
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Mobile: 07500 030324