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the KETTLEBELL versus the DUMBBELL
Is there really any difference?
Do kettlebells possess some magical quality that dumbbells lack?
The obvious answer to that question is, of course, no. There's no magic, no hocus pocus. It's what's done with the equipment that matters.
In this article, I hope to clear up some misconceptions about what a kettlebell lifter really does. Specific equipment IS required, not just any iron ball with a handle. Real kettlebell lifting mandates the use of Professional Grade Kettlebells™ and the reason is simple. Pro Grade Bells enable the user to achieve, over time, a high level of technique where the bell can be moved for a much longer period of time without setting it down or switching hands. Dumbbells or even inferior grade kettlebells won't allow this type of training.
If you pick up an inferior quality kettlebell or any dumbbell, it's not likely you'll last any longer than a couple of minutes. Extreme fatigue and pain in the smaller muscles of the hands, arms, and shoulders will halt the set for you. But what would happen if you found a way to interact with the bell, a specifically designed kettlebell, utilizing very specific technique.
In my gym that question gets answered every day. When the lifter can stay in the set for ten minutes and more, profound physical acclamations take place. The kettlebell lifter typically experiences a high level of cardiovascular efficiency and reduced body fat, as well as extreme increases in both endurance and pure strength. Flexibility and range of motion improve and connection tissue becomes as strong as the muscle driving it. For firefighters this means a high degree of safety.
For fitness, the weight used is relatively light, and the reps performed are high. Each rep represents a only slight workload. Because of the high level of technique with the pro grade kettlebell, which permits the ultra-high rep scheme, extreme physical acclamation is possible. All programs center around seven movements with some variations, as there is no need to invent endless exercises and programs just to keep people entertained. The programs work as is!
FREQUENTLY ASKED QUESTIONS
1. What are the exercises involved in Kettlebell Lifting?
2. Why do I need to do sets without putting the bell down or switching hands?
3. Are there specific exercises or programs developed for First Responders?
4. Can I get a cardio workout with kettlebells?
5. What's the best way to learn how to lift kettlebells?
6. Can I integrate kettlebell lifting with other programs?
ASK YOU OWN QUESTION - CLICK HERE
1. What are the exercises involved in Kettlebell Lifting?
Real kettlebell lifting as taught by my coach and friend, Valery Fedorekenko and the American Kettlebell Club, features the dynamic movements of Swing, Clean, Press, Push Press, Jerk, Long Cycle, and Snatch with some variations. Sets are done for high reps over time, as in minutes per hand (MPH) and reps per minute (RPM). Check out the online kettlebell videos for some demos: CLICK HERE
You can pick up a kettlebell in any way you like and call it exercise, but Kettlebell Lifting consists of these few lifts in high-rep, timed sets with specific technique. The programming varies from fitness to strongman, and it's what makes kettlebell lifting appropriate for so many different people.
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2. Why do I need to do sets without putting the bell down or switching hands?
Putting the weight down, or ending the set after only seconds in some cases defeats the purpose of what we're trying to accomplish. It's the very act of staying continually under load, much like real life that makes this training so valuable. It's no coincidence that CPAT, the standard firefighter physical test in the country, is one continuous 10-minute event.
Think about it... don't put the bell down after 10 or 15 reps, or possibly work with two bells for ten minutes where they never hit the floor. This builds true strength, conditioning, health, work capacity, and all that comes with it. I'm talking about fat loss and muscle tone - what Americans seem to want most. If you can find ways (via AKC technique) to make the smaller muscles of the hands, arms, and shoulders hold up, the rest of the body also gets extreme positive conditioning.
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3. Are there specific exercises or programs developed for First Responders?
Kettlebell lifting, in my opinion, is the closest thing to being involved in the suppression effort of an actual structural fire, but with a controlled progression that adds a huge element of safety that's hard to recreate elsewhere. The workload handled by firefighters is akin to time under the bells, and timed kettlebell sets provide the perfect conditioning tool for firefighters today. Similarities are many, such as breathing control, high workload, explosiveness and power, length of exertion period, necessity to remain calm and relaxed, the mental discipline required, and the list goes on.
Valery and I have selected the Push Press and Half Snatch as the mainstay exercises for first responders. These two movements match the way firefighters need to generate force, expend energy, and recover. Our new Kettlebell First Responder Program puts it all together in a firefighter-specific manner.
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4. Can I get a cardio workout with kettlebells?
Real kettlebell lifting has a major cardio component as sets are done for time, and at a specific pace. Runners find that learning to progress with kettlebells is not unlike a disciplined runner's progression. Don't be misled. This is not a jog in the park, but make no mistake; a ten or even twenty minute set can really condition the heart / lung system. >> Back to Top of Page
5. What's the best way to learn to lift kettlebells?
As an AKC Master Coach and Trainer, I'd have to say the best way to learn is from a knowledgeable AKC coach or trainer. There's a bit of a learning curve, but conditioning starts before technique is mastered, so you're body begins to change right away. It's important to start off on the right track.
I also have an online video coach program for both kettlebell lifting and first responder programming.
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6. Can I integrate kettlebell lifting with other programs?
Although kettlebell lifting can relieve the necessity of doing any other type of exercise, I personally recommend a Yoga based flexibility program, as well as light cardiovascular exercise. It can be combined with any other program, and will only enhance your abilities, but other type of extreme exercise may limit your progress with range of motion, speed, and flexibility in kettlebell training, slowing overall progress. But it's all about your goals as an athlete / exerciser. >> Back to Top of Page
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