Kettlebell Conditioning

 

What is a Kettlebell (KB)?

Kettlebells, which originated in Russia, are heavy cast iron balls with a handle that are used by athletes for functional strength development and by fitness enthusiasts for training variety. The design of the kettlebell makes it unique because when you grip the handle, the weight is displaced differently when compared to that of a KB. This weight displacement makes you work harder to control the movement by counterbalancing and control the handle by gripping it at different angles of movement. The size and shape of the kettlebell varies (depending on the manufacturer) in handle shape, thickness and bell density and size, which in turn challenges the body and technique requirements in many ways. Sizes start from around 4kg (8 pounds) and increase in 4kg increments with beginners using 4kg-16kg KB and more advanced athletes using KBs that are 20kg to 60kg or more

Benefits of Kettlebell Training

Kettlebell training aims to develop strength through all planes of movement. Because the kettlebell aligns with the body's center of gravity, the athlete must work harder to balance and stabilize the weight throughout all movement patterns. This requires a strong contribution from the muscles of the arm, shoulder and core region. Along with this comes improvement in strength, power and body awareness for better muscle control by addressing both acceleration and deceleration of movement. Best of all, the challenging nature of kettlebell training works the whole body, making exercise fun and rewarding!

4-Stage BodyBell® Training SystemT

Every good exercise program starts with a method by which training principles are based upon. In my book Awesome Abs, I devised a 5-Phase Abdominal Training System for maximizing your core potential. In Speed for SportT, I devised a 6-Stage Fastfeet® Training Model for maximizing your speed potential. In Functional Fitness, I devised a functional fitness method (FFM) with 6 Key Movement Patterns that aim to provide a balance of muscular strength, fitness and mobility throughout multiple planes of motion. In Strength Training for Men, I devised the 5-Phase Core-Strength to Power Conversion Training SystemT, which aims to improve the fundamental core-strength, mobility and coordination required for Olympic lifting and power gains. In Core-Fitness, I introduced a new approach focused on cavity-based training along with the Core-in-Motion MethodT for improved muscular control in functional athletic positions. In Athletic Abs, I introduced the Top 10 abdominal exercises of all time using the revolutionary Abdominal Wheel SystemT. In Dynamic Dumbbell Training, I introduced a 3-Stage Dynamic Dumbbell Training SystemT that progresses the practitioner through stages of strength, function and power training. And now, in this book, I have developed the 4-Stage BodyBell® Training SystemT that allows you to learn the basic strength and swing pattern drills before tackling more complex power-orientated movement patterns.

4-Stage BodyBell® Progression

In any training program, a method of progression first needs to be established so that one knows where he is starting and where he needs to progress to. The innovative 4-Stage BodyBell® progression applied here allows you time to establish appropriate strength throughout the body, in your muscles, joints, energy and nervous systems so that you can progressively adapt to new functional and more powerful swings and movement patterns over time for optimal athletic gains.

Stage 1: General Strength

The general strength preparation phase is based on a diverse range of strength movement exercises using kettlebells that aim to improve muscle coordination and endurance, neural adaptation and body awareness. The main exercises provided in Stage 1 involve individual isolated exercises, as well as compound movement exercises that target multiple muscle groups. This stage includes exercise instruction in technique and breathing for increasing body awareness and maximizing muscular strength, endurance and kettlebell control.

Stage 2: Swing Pattern

The swing pattern provides the foundation for ongoing kettlebell development. Swing movements are distinctive drills that separate kettlebell training from any other strength-based exercises. Correct technique and technical progressions allow the body to increase neuromuscular firing patterns, which improves strength, coordination and timing throughout the whole body.

Stage 3: Complex Kettlebell Exercises

As one improves general strength and masters the swing pattern, this stage provides the foundation for more complex, functional-based exercises to be performed, which further challenges strength, timing and neuromuscular coordination. Due to the complexity and muscular counterbalance required to control each movement, the aim is to start light and build muscular endurance before increasing the kettlebell weight. As movement function and control improve, the kettlebell weight is increased, as well as the repetitions (or time) and sets to heighten the challenge, with quality of movement (over quantity) the main objective at all times.

Stage 4: Power Development

After improving general strength and mastering the swing patterns and more complex kettlebell exercises, your body will have developed the essential core strength, coordination and timing (in addition to rewiring the strength of the neuromuscular framework throughout the body) for more advanced, full-body power-based technical drills. In Stage 4, we concentrate on exercises that link two or more strength foundation exercises together to form a part or sequence of a simulated Olympic-lifting style movement using kettlebells, which generates a high level of speed, force and power. The objective here is to never sacrifice lifting technique for a heavier KB weight and to ensure that strength and functional movement patterns are in place prior to implementation in Stage 4. This is essential for building correct technique, muscular coordination and developing the timing of more powerful lifts along with the continual adaptation of the neuromuscular framework as part of a power progression using submaximal KB loads for mastering technique before increasing KB loads.

Applying the 3Bs PrincipleT

Every exercise has a number of key elements to consider when setting up and performing a movement. Applying correct technique from the onset will help establish good form, which is ultimately maintained until the repetitions or set is completed. The key elements required in order to maintain good body position while exercising form part of a simple exercise set-up phrase that I've termed the 3Bs PrincipleT, which is outlined as follows:

1. Brace

Activating and bracing your abdominal (core) muscles while exercising is important because it helps increase awareness of your body position while also helping to unload any stress placed on the lower back region.

2. Breath

In foundation and core-strength training, you breathe out when you exert force, such as pushing the KB overhead in the shoulder press exercise or the body rising up straight from a squat position. You then breathe in with recovery, such as lowering the KB back down from overhead or lowering the body and bending the legs when performing a squat. In other exercises, such as Stage 2 Swing Patterns or more complex movement patterns, breathing should remain deep and constant at all times throughout each exercise. If unsure, just ensure that your breathing remains constant, in general - breathing out when you exert a force and breathing in upon recovery. Never hold your breath.

3. Body Position

To complete the 3Bs PrincipleT, the third B relates to one's ability to maintain good body position and technique with each exercise. In all exercises, ensure good head, neck, spine and pelvic alignment is maintained at all times. The overall focus of each exercise should be on the quality of the movement at all times.

The next time you perform any exercise, simply apply the 3Bs PrincipleT from start to finish in order to maintain correct technique and body posture, which will help maximize your strength and power gains.

Functional Warm-up

As the scientific knowledge and understanding of our body and training practices improve, it seems a functional (or dynamic) warm-up plays a number of crucial roles toward improving quality of movement and athletic performance in the following ways:

Gradually increase your heart rate and core body temperature by performing activities on the move Set your muscular and nervous systems in motion Work muscles and joints through an appropriate range of movement Heighten the ability of your muscles to contract and be ready for the activities that follow in order to reduce the risk of injury Allow you to warm up your muscles so that they are ready to work at full speed Improves physical and mental alertness by setting the tone for the rest of the session Incorporates a routine of exercises that improve balance, technique and coordination Improves athleticism...