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Fit and Fifty: 200 Kettlebell Snatches in under 10 minutes

Master Trainer Phil Ross, RKC Team Leader and 8th Degree Black Belt performs 200 Kettlebell Snatches in under 10 minutes with the 24kg (53 lb) Kettlebell. to celebrate his 50th Birthday. For more free workouts, tips and movements, subscribe to this channel. For classes,workshops, online workouts & videos visit www.kettlebellking.com or call 201-612-1429.

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The Worlds' Best Rack: Master Trainer, RKC Team Leader and 8th Degree Black Belt Phil Ross demonstrates the Dual Clean - Rack & Hold. Suitable for increasing endurance and training your body to handle the adrenaline dump that occurs in stressful situations. For more workouts, workshops, online training, personal or group sessions call 201.612.1429 or visit our site at www.kettlebellking.com

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Master Trainer, RKC Team Leader and 8th Degree Black Belt Phil Ross demonstrates one of the best Kettlebell Complexes for building Raw Power. Dual Swing, Dual Clean, Dual Front Squat & Dual Press. For more workouts, workshops, online training, personal or group sessions call 201.612.1429 or visit our site at www.kettlebellking.com

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How heavy of a Kettlebell should I use?

Kettlebells are the new fitness rage. In my opinion, and many others, Kettlebell Training is the best overall tool for complete fitness. All of the major goals can be met with proper training: Strength, Conditioning, Flexibility, Durability and Athletic Ability are all increased with proper implementation of a Kettlebell Program.

That’s all well and good, but where do you start? First you need to find a qualified instructor and/or a thorough video. If you are basing your training on the workouts displayed on youtube, you are in trouble. Yes, you can get some great ideas (and a lot of harmful ones) from the free internet service – but you do get what you pay for.

What weight do I start with? Common sense dictates that you start light. Yes and no. “Yes and no” – you may be asking yourself how can I say that?!? You HAVE start light. In certain exercises, yes you need to build up, but in many kettlebell exercises it is actually detrimental to your technique execution if the weight it too light. I will expand on this notion with an example.

Let us consider the Kettlebell Clean. The Clean is an essential Kettlebell movement used as a stand alone exercise, in Complexes and Chains as well as a means to get the Kettlebell into position for other exercises: such as presses and squats. If you use too light of a kettlebell, you will complete the exercise improperly.

If you can simply “curl” the Kettlebell into position, it’s too light and you are doing the technique improperly. We have a “Cheat Curl” to help you get the properly weighted Kettlebell into the rack position, provided your cleans are not yet up to snuff.

With the light bell, you will not be firing your core or stabilizers. You need a properly weighted Kettlebell to recruit these muscles and maximize the benefits of working with Kettlebells.

If you clean a Kettlebell that it too light, you will tend to smash it against your wrist and arm. This will cause bruising and unnecessary pain, not to mention the practitioner not gaining the benefits from Kettlebells.

There are many other facets of training that proper choice of Kettlebell weight are necessary. The alignment of the knees, spine, shoulders and other joints. Breathing behind the shield.

There are, of course, instances when using too much weight can be detrimental as well. If you haven’t developed the proper shoulder stabilization, using too much weight on an Armbar or a Turkish Get-up could result in injury. You must know how to pack your shoulders, lock your joints and employ proper full body tensioning to successfully hoist heavy weight with quite a few Kettlebell maneuvers. So, one does have to start with using lighter weights before these movements are even to be attempted with heavy one.

So to answer the question: “How heavy of a Kettlebell should I use?” I will make the following statement with no hesitation at all – “It depends”. It depends on the movement, your ability and your level of fitness. You also need to employ good judgement and start with basic movements to gain your confidence an learn how the Kettlebell moves.

As always: Train Hard & Train Often!

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