Kettlebell Fundamentals Class

Posted: June 30, 2012 in cast iron strength, Kettlebell, kettlebell circuit, Kettlebell Swings, kettlebellhell, strength
Tags: ,
English: Arthur Saxon performing a bent press....

English: Arthur Saxon performing a bent press. Français : Arthur Saxon effectuant un dévissé à un bras (bent press). (Photo credit: Wikipedia)

I’ve been swinging kettlebells since 2009, so why return to the fundamentals?  Fundamentals enable advanced skill development.  Without the basics you can’t expand your abilities or perfect your game.  If you think about it, sports and music are similar in that they both take dedication, commitment and frequency of practicing skills and drills to expand your talent.

So when my kettlebell trainer, Dr. Dan Nelson, mentioned that he was going to start a new 8-week kettlebell class focusing on core skills, I was in!  (By the way, he was recently certified as one of 12 Advanced Kettlebell instructors in the U.S., so it was time for him to spread the wealth of his new-found knowledge!)

The class was small (only 7 or 8 students) so we had lots of personal attention, and we were also able to partner up for a few drills, which keeps everyone working hard.  It was a 75 minute class, and focused on a dozen or so core kettlebell movements.  We would start with about 10 or 15 minutes of warm-up exercises, then we’d learn a few new movements, and then start the “circuit of the day” which was often grueling!

Warm ups are something I usually skip in my workouts, so it was good to get an idea what I should be doing.  My tendency is to jump right into my workout without spending too much time warming up.  I know it’s important (and in a class environment, this is especially true) but on a day-to-day basis, we know what we’ve done throughout the day and if we need to spend time on a warm up or not.  The other day I went for a quick 15-mile bike ride… so I figured that was my warmup.   But you know your own body.  You’ll know if you need 10 or 15 minutes of floor exercises.  But I like the idea of mixing kettlebells with other activities, so typically I’ll do a morning yoga class and then come home and swing a few kettlebells immediately afterward.  Or, a few days ago I went for a longer ride (about 40 miles) which was my main workout, but I supplemented with some kettlebell lifts for triceps when I got home.  Today we did a hike in the mountains, and again, mostly a leg workout… so it’s tricep time!  (lying on your back, kettlebell positioned on the floor over your head… hold the ball part of the bell and lift up keeping elbows by ears.  This is my new favorite.)

But I digress.  The fundamentals class reminded me of how pure and perfect these exercises are… and the effectiveness of these core movements for cross training, injury prevention and rehabilitation.  Building core strength will help you in all areas of your life… for the rest of your life… it is the key to everything else we do.  I am still amazed at the power of kettlebells!

Look for some videos soon of some new fun stuff… coming soon!

Peace,
Kate

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