#kettlebell certification

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Kettlebell Certification

IronFire F.I.T. Course Requirements Kettlebell certification is one of the best fitness and training practises that can improve strength, cardiovascular endurance, core strength, and mobility, and kettle bells are the most fun and effective functional training tool in fitness today.

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Developing Superhuman Strength & Fitness with Kettlebells

by Phill Wright

Kettlebells have become widely used as a versatile piece of resistance equipment. They’re    easy to store, accessible for all levels of fitness, they’re even used by celebrities (they must be good!!) and they’re ultra-effective, assuming they’re used correctly. So, the question is, how do you get the most out of them? In the years I’ve used them and after teaching hundreds of fitness professionals, I’d say it boils down to one thing...becoming efficient. Efficiency is what enables your body to fully utilise the physiological benefits of kettlebells. It allows your muscles to become conditioned to the demands whilst not over-working, efficiency leaves you stronger for longer with more in the tank and more in control of breathing. 

So, I’m breaking down the different components that I believe contribute towards efficiency. Just to clarify, I’m talking about these factors in relation to the bigger, signature exercises such as lifts, swings, snatches, clean & jerk etc, not isolated exercises like bicep craps…sorry, I mean curls:

Practice

Like any skill based activity, kettlebells deserve and require practice. Just like a free kick taker spending extra hours flighting the ball into the most acute part of the goal mouth, they require regular practice. Most big movements should be driven by bigger muscles, glutes being a key driver for many. Whenever I’ve had gaps away from using them, my back and hamstrings always feel it more than they should and that’s down to a lack of practice leaving supporting muscles compensating for lazy driving muscles. You’re likely familiar with the term ‘lazy a@$e’ - this also applies to the natural disposition of the glutes! They’re a lazy set of muscles and with them being so fundamental in a lot of the big kettle bell exercises (lifts, swings, snatches etc) you need them working properly. It’s certainly a good part of the body to consider within your warm up!

Flexibility

Having good flexibility is key. Particularly thoracic flexibility, hip flexibility and posterior chain flexibility (hamstrings and back). The good thing about using kettlebells though is that, if you use them correctly and work full range, your flexibility will most certainly improve and develop. This beats having to spend hours stretching which many people find tedious and tend not to value enough for making time for. This benefit is often the complete opposite to using resistance machines or performing isolated exercises like curls or flyes whereby muscle groups can often shorten and become tighter without either a balanced programme or lots of stretching.

Two exercises that I would say are most effective for this are the kettlebell swing and double clean and jerk.

Breathing

When teaching kettlebells, we tend to be confronted by some rather shocked faces when we say that racking the bells (holding them into the chest) or overhead lockout are actually rest positions. The reality is that when you first learn kettlebells, these ‘rest positions’ are probably not very restful, excessive muscular tension will be zapping your energy and your heart rate will most likely be shooting up, particularly when the bells are overhead. In simple terms, avoid holding your breath excessively and find natural points within the rhythm of the movements to breathe out. Don’t worry too much about breathing in, your body will draw the air in without you thinking about it so just exert the expiration and focus on rhythm. We teach the optimal breathing points on our course but finding a rhythm that suits you is a good starting point. The other point is to make sure that any ‘rest positions’ are not relying on muscle and tension from the bells is released into the skeleton. This means ensuring that in overhead positions, joints are locked out and in the rack position, tension is traveling through the skeleton (elbows sitting into hip complex, spine flexed and glutes engaged). This will help keep breathing economical.

Balance

Doe to the constant forces created from kettlebell exercises, which is different for each movement, keeping balance is key and I guess includes two elements; avoiding loosing balance and constantly striving to balance out muscle engagement. To help this, I would always encourage training in either flat footwear or barefoot. This will help improve your connection and sensitivity to the floor. The constant changing forces will want to pull your body in all directions and if you have a solid connection with the floor where you’re better able to feel these, then your body’s natural unconscious balancing system; proprioceptors will keep you on your feet. Furthermore, trying to keep symmetry and counter movement within each exercise is a rule of thumb that will help you stabilise much more centrally and engage your core stabilising muscles as well as your dynamic stabilising muscles. In simple terms, it’ll help avoid muscle pain, commonly back pain.

Awareness

Kettlebells and associated exercises shouldn’t be attempted or executed without thought. Unlike running, or other potentially rhythmic exercise, you need to be focussed. You need to be aware of which muscles you’re hoping to engage, your posture, where your weight is being distributed through your feet, your breathing. I guess in that sense, they’re a little bit like yoga or pilates; they demand full awareness and mindfulness. In many ways, they offer a platform for you to develop your understanding of your body and develop much greater control. You learn how to engage your core fully, how to develop power, how to stabilise, how to relax and how to breathe in such a way to switch on muscle groups.

Willingness to challenge

Just as with any form of exercise or activity, the body adapts quickly. As such, over time, the physiological benefit decreases or pushes smaller margins. That is of course if you commit to continually challenge your body. Whether it’s through learning exercises, changing durations of sets / rest periods or through using heavier weights. I’d suggest a combination of the three over time will give you such variety to help your body continually benefit from your journey of using kettlebells.

Economy of Effort

This comes quite naturally with time and practice but should always remain a conscious thought. Once movements are learnt, your body will have a sense of familiarity with that pathway and over time, this familiarity will deepen to the point where it becomes less conscious. The danger with this is that the body is often quite lazy and as already mentioned, muscles compensate and the body always strives to take the path of least resistance. Maintaining awareness through movements will maintain conscious control and through this, you’re better able to determine how much effort to spend on the repetition or exercise. Always strive to spend the right amount of energy, not too much (over-egging the movement could create excessive force and strain parts of the body), not too little (insufficient drive may mean you are unable to execute full range or, muscle compensation occurs), enough to execute it with perfection and nothing more. Again, being economical keeps you stronger for longer with plenty in reserve.

So, these are my thoughts on how to get the very most out of using kettlebells. Why not take a look at our instructor course to take your ability to the next level?

[chrissjonss]

What To Look For In A Kettlebell Certification

When choosing a kettlebell certification there is a wide variety of elective courses. So where to start you? Firstly, the quality of the information and training they receive should be your priority . Fortunately ,kettlebell certification most of the training and certification programs available today are decent kettle bell in the scope and quality of information . You'll want to dig a little more, but not only in the quality of information, but also the quality of the training yourself and your skills development. Ultimately kettlebell certification, the course should be developed as a coach , both as a professional and an instructor who delivers results for its customers. So the key question is, " will this course help me to be not only a coach, but a coach who has the skills to get results for their clients, so he or she is always in demand ? " kettlebell certification This is an important question you need to ask yourself before you begin any fitness certification . kettlebell certification In addition, the course must not only teach you the skills , but to help you grow . The difference is that it must go beyond showing you the skills and show you how to develop your skills over time so that you also develop the confidence to know that you can get results for their clients. See the difference? Certification must not only say that you can load the skills and relevant exercises , but is also certified as a professional who can make a living ,kettlebell certification providing customers with something more valuable than what they pay . If you ask most people overweight, pay $ 100 a month to lose 10 pounds in a month is a good deal, especially when you consider that most people trying to lose weight have spent hundreds of times return no results to show, through the purchase of equipment and diet pills that simply do not work. kettlebell certification So in short , a certified kettle bell should help you achieve your goals. Must do more than you can carry certified and teach the exercises , you must be certified as a professional fitness who has the tools to make a living as a professional , offering the highest level of training available that offers valuable service kettlebell certification, it is expected of a professional club. So looking through kettlebell certification options you have available to you , make sure you make the right decision to scrutinize..

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