Kettlebells have been around for years and are now starting to make a comeback. At IHP, we see the kettlebell as an excellent tool for training. Our fitness clients as well as our athletes perform many exercises with the kettlebell. The entire IHP staff has been trained by Brett Jones on Pavel Tsatsouline's training systems and is well versed in this effective training method. We urge everyone to give this training method a chance. We are certain you will find it intense, fun, and effective. What is Old (School) is New Brett Jones Sr. RKC, CSCS One of the "newest" tools coming across the training world is the kettlebell. While not new at all, the kettlebell (KB) presents a tremendous opportunity for those willing to get into the swing of this old-school style of training. A kettlebell, or girya, is a traditional Russian cast-iron weight that looks like a cannonball with a handle. The KB goes way back-it first appeared in a Russian dictionary in 1704. So popular were KBs in tsarist Russia that any strongman or weightlifter was referred to as a girevik, or a kettlebell man. "Not a single sport develops our muscular strength and bodies as well as kettlebell athletics," reported the Russian magazine Hercules in 1913. The KB was used in the conditioning programs of the Russian military, and researchers in Russia have concluded that the KB is an excellent tool for improving fitness and performance. The Russian military, in fact, does not test push-ups, but instead tests the KB snatch. And in the United States, the Secret Service has instituted a 10-minute KB snatch test. This test is a 10-minute set of maximum repetition snatches where the KB is passed from hand to hand as many times as possible. The record at the moment is 250 reps in 10 minutes with a 24-kilogram KB. In the context of a well-rounded program, the KB is an excellent tool to add to a conditioning program. Why is this? - A displaced center of gravity - The center of gravity of the KB is 6 to 8 inches below the center of your hand. This offset makes the weight "alive" in your hand and increases the difficulty and benefit of drills when you use it. A KB can do anything a dumbbell can do, and even do it better. A dumbbell, however, can't do everything a KB can.
- Thick handles - Thick-bar training is a proven way to increase grip strength and the difficulty of certain drills.
- Variety - The number of possible KB drills is only limited by your imagination and safety. One-KB, two-KB, and combination drills provide unlimited protection from boredom.
- Training for hip extension - Ballistic KB drills provide an intense load to the hips and posterior chain. Very similar to the vertical leap, this grooved hip extension transfers to many athletic skills.
- Training for deceleration - When you catch the KB by "throwing" it behind you, the agonists and antagonists must cocontract to reduce forces and decelerate the weight.
- Balance of tension and relaxation - Tension is strength and relaxation is speed, and athletes must balance both to maximize skill. KB training utilizes a balance of tension and relaxation.
- Training will - When the KB drills are done for high repetitions they forge an iron will and iron body. Try a 10-minute set of snatches for proof and enjoy the pain.
- Fun - The ability to actually juggle, spin, pass hand to hand, and throw the KB gives the KB a fun factor not found in traditional training.
Where to Start? The kettlebell swing is the foundation of KB training. It teaches the hip snap (an aggressive hip extension) and is the basis for all the other drills. Begin by finding your ideal vertical leap stance, with the shins nearly vertical, hips pushed back, and back neutral to arched. Grasp the KB and swing it back between your legs, and as it swings begin to extend the hips as if getting ready for a vertical leap, but don't leave the ground. Drive through your heels and "snap" the hips in order to transfer the energy from your hips into the KB. Project the KB to a point roughly level with your head. At the top of the swing you will get some air forced out, and as the KB swings back between the legs again you will breathe air in through the nose and pressurize the abdomen (this paradoxical breathing will brace the spine) as you "catch" the KB with the hips. Then immediately repeat for the desired number of repetitions. You will notice an intense cardiovascular effect from the swings and a crisp, explosive hip action. Start swinging to begin incorporating the KB into your conditioning program as a tool to increase force production and fun. About Brett Jones and Michael Castrogiovanni Brett Jones holds a bachelor degree in sport medicine and a master's in rehabilitative science and is a senior instructor in the Russian Kettlebell Challenge program. Also a certified strength and conditioning specialist through the NSCA, Brett uses a combination of techniques to maximize the performance of his clients. Michael Castrogiovanni holds a degree in kinesiology emphasizing fitness nutrition and health and is a Russian kettlebell instructor, CSCS, and an ACSM health fitness instructor. He has been involved in the industry for over 10 years and prides himself on his unique style of training. “A clear presentation of the RKC kettlebell training fundamentals. A must for any strength coach and personal trainer. Highly recommended if you are planning to become a certified RKC instructor.”
Pavel T. Tsatsouline, RK Chief Instructor “While it can be impressive when someone shows a great variety of skills, I have always been most impressed by those teachers who can cover only few topics, but go extremely in depth and approach them from every conceivable angle that applies. This DVD shows understanding of the material presented.”
Steve Cotter, CSCS, RKC Sr., Full Kontact Kettlebells "This is must-have information for private trainers or strength coaches who want to incorporate kettlebells into their program design and can't get to the RKC, or to prepare for the RKC. Brett is extremely articulate and knowledgeable. This is something I will watch over and over and get something new from every time."
Mark Reifkind, RKC
Owner, Girya Kettlebell Training Studio
Head Coach USAPL Women's World Teams, 1995, 1997
|
JC's Band Product Training featured in the Semptember issue of Men's Health. 
| Affiliates | Blog | Email JC | Contact | Staff | IHP Combat | IHP Latino
