Sunday, November 28, 2010

This Week's Routine- Let It Flow

This week, focus in flowing from one exercise into another.  Your pace should be rhythmic, safe, and consistent.  The weight used should be appropriate for the weakest lift in the flow sequence.  Complete all prescribed reps and exercises on one side of your body before you change to the other side.  Feel free to repeat the flow sequence 2-3 times.

Getups x 5
Windmill x 5
Snatch x 10
Clean and Press x 5
Front Squat x 10

Safely switch arms...

Rinse and repeat.....

Friday, November 26, 2010

Why Choose Kettlebells Instead of Dumbells?

Don't choose! They are simply different strength tools and should be considered complimentary, not exclusive. The primary benefits of kettlebell training lie in the philosophy of the movements that have grown up around it. Kettlebell drills have historically focused on working many muscle groups in unison. Dumbbells have been more commonly used for isolation drills (preacher curl, front raise, etc.) in traditional western weight training. Kettlebells are also more convenient for explosive movement patterns which are frowned upon in most traditional mainstream gyms.

You can certainly perform many of the kettlebell drills with a dumbbell. Swings, for instance, just feel more pleasant and natural with a kettlebell. The round, compact shape and offset handle are made for this movement pattern. The wide, angular dumbbell shape makes the movement awkward and less intuitive.
Some kettlebell drills have dumbbell alternatives that offer lower difficulty levels. For instance, I love the added instability challenge that comes from perching atop two kettlebells in the Renegade Row... but, I often start my clients on this drill with dumbbells for a more stable base.
As I always say, "Use the right tool for the job." Here is a sample workout combining both kettlebells and dumbbells:
  • A-1: Kettlebell swings - x20
  • A-2: Dumbbell or kettlebell one arm suitcase deadlift - x6 (L,R)
  • A-3: One leg, single arm deadlift using a dumbbell or kettlebell - x6 (L,R)
  • Repeat 2-5x
  • B-1: Kettlebell Turkish get up - x1 (L,R)
  • B-2: Dumbbell or kettlebell one arm suitcase row - x6
  • B-3: Kettlebell lunge cocktail (back lunge, straight up with a twist)
  • Repeat 2-5x
  • C-1: Alternating seated kettlebell or dumbbell press (from the floor) - x6
  • C-2: Dumbbell renegade row - x6
  • C-3: Kettlebell Figure 8 to hold
  • Repeat 2-5x
  • D-1: Kettlebell crush curl - x6
  • D-2: Dumbbell tricep extension - x6
  • D-3: Kettlebell snatch - x6-20 (L,R)
  • Repeat 2-5x

Tuesday, November 23, 2010

Winter 2011 MCRD Kettlebell Seminars

I will be holding another 8 session kettlebell course for the winter 2011 season in association with the Montgomery County Department of Recreation. For those interested, you must register online. Their are two different classes. One is designed for adults of all ages, and the other targets adults over 50. Please forward this information to interested friends and family in the area. The links to more information and to register are below. 


Kettlebells for Everyone

Location: East County Community Center
Day: 8 Saturdays in a row

Dates: 1/15/11 - 3/5/11
Time: 11am - 12noon

Cost: $120, register online below



http://recweb.montgomerycountymd.gov/Activities/ActivitiesDetails.asp?ProcessWait=N&aid=54381&From=fas
Kettlebells for 50+


Location: East County Community Center
Day: 8 Saturdays in a row

Dates: 1/15/11 - 3/5/11
Time: 12noon-1pm

Cost: $120, register online below
http://recweb.montgomerycountymd.gov/Activities/ActivitiesCourseDetails.asp?aid=84993&cid=296876

Location: Marilyn J. Praisner Community Center
Day: 8 Tuesdays in a row

Dates: 1/11/11 - 3/1/11
Time: 11am-12noon

Cost: $120, register online below 
 

Sunday, November 21, 2010

This Weeks Routine

Kettlebell Flow - Getup and Go!

One of the more unique methods of using kettlebells are to flow from one exercise to the next, without stopping.  Try putting these exercises together in a row.  Complete the prescribed repetitions and exercises on your right side first, then repeat the whole flow routine on your left side.  You can certainly be creative and add your own variations!  

Directions: For each exercise, perform 5 reps, then move onto the next exercise, for 5 reps.  Continue in this manner until you are done your right side completely.  Then repeat on your left side.

Exercise Order:

1) Getups
2) Windmills
3)  1 Arm Snatch
4)  1 Arm Swings






Sunday, November 14, 2010

This Week's Routine- Full Body Blitz!

Full Body Blitz!

This week, your focus will be on cardiovascular output and power endurance.  Your workout will be brief, but intense.  You will only perform 3 exercises, all of them ballistic. 

Directions: Each exercise will be performed in a 5 minute period of time.  Every minute that starts during those 5 minute period, you will perform 6-10 reps on each side.  Once you complete the prescribed number of reps, you will rest, until the next minute begins. So on the minute, EVERY minute, you will START your prescribed repetitions, and not stop to rest until those repetitions are completed on each arm.  After the first 5 minutes are complete, you will continue the pattern, but change the exercise.  You will follow this same pattern until all 3 exercises are completed, at which time, 15 minutes should have elapsed. 

Be sure to spend 5 minutes warming up and 5 minutes cooling down with stretches.  This will be very taxing for your body, so do not mistake 15 minutes of exercise as "easy."

Exercises (IN ORDER)

1.) 1-Arm Snatch - 8 reps each arm
2.) 1-Arm Clean and Press- 6 reps each arm
3.) 1-Arm Swing - 10 reps each arm

Monday, November 8, 2010

Winter 2011 MCRD Kettlebell Seminars

I will be holding another 8 session kettlebell course for the winter 2011 season in association with the Montgomery County Department of Recreation. For those interested, you must register online. Their are two different classes. One is designed for adults of all ages, and the other targets adults over 50. Please forward this information to interested friends and family in the area. The links to more information and to register are below. 


Kettlebells for Everyone

Location: East County Community Center
Day: 8 Saturdays in a row
Dates: 1/15/11 - 3/5/11
Time: 11am - 12noon
Cost: $120, register online below

http://recweb.montgomerycountymd.gov/Activities/ActivitiesDetails.asp?ProcessWait=N&aid=54381&From=fas
Kettlebells for 50+

Location: East County Community Center
Day: 8 Saturdays in a row

Dates: 1/15/11 - 3/5/11
Time: 12noon-1pm
Cost: $120, register online below

http://recweb.montgomerycountymd.gov/Activities/ActivitiesCourseDetails.asp?aid=84993&cid=296876

Location: Marilyn J. Praisner Community Center
Day: 8 Tuesdays in a row

Dates: 1/11/11 - 3/1/11
Time: 11am-12noon

Cost: $120, register online below 
 

Friday, November 5, 2010

This Week's Routine

It's important to have a plan for your weekly exercise routine.  Planning ahead increases the chance that you will actually complete your exercise.  And of course, staying consistent with exercise is the most important behavior for a healthy, active lifestyle.  For those who need a little guidance in their weekly kettlebell plans, I will try to post a routine each week for you.  Here is this week's plan:

10 Minute Warmup: 5 Minutes calisthenics or aerobic exercise, and 5 minutes joint mobility drills
5 Turkish Getups on each side
30 Snatches on each side
50 Hand to hand swings

Try to complete the 3 exercises after the warmup in 30 minutes or less.  Good luck!