Many of you that watch the TV show Biggest Loser witnessed the workout the other night that included Kettlebells. I have to say I'm glad I didn't see it. But, thanks to my good friend Brad Nelson you can watch the review of Jillian Michaels kettlebell technique over at his blog, BradRants.com or just go here http://clicks.aweber.com/y/ct/?l=ONw.0&m=1a7pCXfJfs4Bb1&b=YB8P.CYNDF7VWo7VROmgKg

While we're on the subject of teaching proper kettlebell technique it's a good time to get you a quote I've been saving from the Chief Science Officer of American Council on Exercise or as most people refer to it as ACE.

If you've never heard of ACE here is some background:

Our Mission

The American Council on Exercise® is a nonprofit organization committed to enriching quality of life through safe and effective exercise and physical activity. As America’s Authority on Fitness, ACE protects all segments of society against ineffective fitness products, programs and trends through its ongoing public education, outreach and research. ACE further protects the public by setting certification and continuing education standards for fitness professionals.

Background

Founded in 1985, today ACE is one of the largest fitness certification, education and training organizations in the world. We currently have more than 40,000 certified fitness professionals in 107 countries. ACE certification, continuing education and training are among the most respected in the fitness industry.

Not too long ago ACE put out some of their own Kettlebell Demo's on their youtube page that also got quite a response from many Certified Kettlebell Instructors. The response was so huge that they actually took the videos off of the site and had this to say:

"Due to the complex nature of kettlebell training and the level of in-depth instruction our audience desires for this subject, the American Council on Exercise has decided to remove our video overview on kettlebell exercises. We recognize that our short video format does not lend itself well to this subject and we want to ensure we are continuing to fulfill our non-profit mission of protecting the public. Until a more detailed video is available, we have recommended to our audience that they visit the Dragon Door website for in-depth information and instruction on kettlebells. - Cedric Bryant, Ph.D., FACSM, Chief Science Officer, American Council on Exercise"

This is all more evidence you should seek out the professionals to learn proper Kettlebell techniques. Find an RKC near you and pay them whatever they charge to get trained.

April 9, 2009

Simple is good!

• Turkish Get Ups (4 min).
• 2 Hand Swings (30 sec work 30 sec rest for 4 min).
• Turkish Get Ups (4 min).
• Figure 8 to a Hold (30 sec work 30 sec rest for 4 min).
• Turkish Get Ups (4 min).
• Snatches or High Pulls (30 sec right 30 sec rest 30 sec left 30 sec rest 4 min).

Take 1 minute rest between each set.

April 6, 2009

Down the Ladder today...

• Single Arm Swings (r & l)
• Push Ups
• Alternating Cleans (r& l)
• Push Press (r & l)
• Alternating Lunges (r & l)
• Single Arm Rows (r & l)
• Walkout Plank
• Figure 8 to a Hold (r & l)

Round one is 10 reps right, 10 reps left. Round 2 is 8/8, round 3 is 6/6 and round 4 is 4/4. Push Ups and Walkout Planks are just 10, 8, 6, 4. Try and complete this one in under 30 minutes.

March 30, 2009

Grab your Deck of Cards for this one...

• Hearts = Swings (double face value)
• Spades = Goblet Squats
• Clubs = Snatches or High Pulls (Right & Left)
• Diamonds = 5 Burpees or 10 Push Ups
• All 12 Face Cards do 30 seconds of Figure 8 to a Hold

Take all Aces and Cards up to 5 out of the deck to start. This will make the lowest number a 5 for all exercises. Try and get through this in 30 minutes or less.

March 19th, 2009

Set your Gymboss Interval Timer to 30 sec. work and 15 sec. rest.

Start with Goblet Squats as listed above for 30 sec. Rest 15 sec. The following 30 sec. perform 10 reps of Kettlebell Swings. It should take you between 15 & 20 sec. to get in 10 solid Swings. Rest 15 sec. and then start the next station in the circuit.

Complete 2 or 3 rounds. You can always mix it up. Today we started with 2 min. of Get Up Sit Ups. You could start with Turkish Get Ups 3-5 min. Maybe hit 3 min. of TGU's between each round of the circuit.

The workout is only limited by your ability to think outside the box. This is another reason to attend a regular Group Workout if you can. Your Trainer does the thinking for you. You just have to show up! Group ACCOUNTABILITY is huge!!! Going to the gym and wondering what exercise to do next is a big waste of time. 45 min. in and out the door getting more work done than most people who spend over an hour at the gym. What's your time worth???

Video demo below of the Kneeling Press.

March 18th, 2009

Notice two different ways to position your hands while performing the Renegade Rows. The second picture demonstrates an alternative if you are doing multiple reps on the same side. First picture would be the true Renegade Row alternating sides every rep.

Set your Gymboss Interval Timer for 30 sec. work and 15 sec. rest.

Every exercise listed in black above will be completed on both the right and left sides. Example: 30 seconds Suitcase Deadlifts right side, 15 sec. rest followed by 30 sec. on the left side. Rest 15 sec. then perform the bodyweight drill in orange either for a solid minute and 15 sec. or 30 sec. on 15 sec. rest then 30 sec. on. Take about 25-30 sec. rest then move to the next station in the circuit. Complete 2 or 3 rounds.

March 16, 2009

Set your Gymboss Interval Timer for 45 seconds work and 35 seconds rest.

• Goblet Squats
• Swings (right arm)
• Swings (left arm)
• Plank or Super Plank
• Around the World
• Figure 8 to a Hold
• Dead Clean (right arm)
• Dead Clean (left arm)

For today's workout you will alternate between the above listed exercise and KB Overhead Walks (pictured above). Start with Goblet Squats for 45 seconds. Rest 35 seconds. KB Overhead Walks right for about 30 yards, switch to the left go 30 yards or stop when you've gone 45 seconds. Work your way through the exercises doing KB Overhead Walks after each one.

Around the World should be done with a challenging weight. Heavy enough to strengthen your midsection and work your grip.

The Dead Cleans should also be done with a medium to heavy KB. Start with the KB between your feet and make sure to look straight ahead the entire time. Rip the KB off the floor and tighten your glutes at the top.

Enjoy!