Kettlebells: The King Of Cardio & Fat Burning

New ACE Study Proves Kettlebells King of Cardio, Fat Burning
Scientists at University of Wisconsin are stunned by research: Kettlebell calorie burn is off the charts. Pavel Tsatsouline and Dragon Door Publications introduced kettlebells to America in 2001 with their landmark Russian Kettlebell Challenge programs. Their claims that the kettlebell delivers superior fat loss to any [...]

High Five

Kettlebell training is best performed barefoot or with a flat shoe. Wrestling shoes, Converse Chuck Taylor’s, Vans, or most styles from Puma.  Fancy running shoes compromise your performance, they might even set you up for a back or knee injury.
Give these a try, VIBRAM FIVE FINGERS. It’s as close to being barefoot as you can [...]

Linkage vs. Leakage

“Linked” joints are “compressed” with the tension of the surrounding muscles. The increased stiffness improves the transmission of the force up the chain with minimal waste. An example is “sucking the shoulder into the socket” during punches, overhead lifts, pull-ups, ect.

Stay Tight!

*Brace (don’t suck in) your abs.
*”Breathe behind the shield”, while keeping your abs braced for a punch.
*Cramp your glutes.
*Tense your quads and pull up your kneecaps.
*Crush the kettlebell handle.

Cleans & Snatches

STAY LOOSE THROUGH YOU ARMS! Kettlebell cleans and snatches are NOT curls: the arms barely pass the force generated by the hips. Should your arms tense up, especially on the downswing, you are asking to tweak your elbows.

Stay Tight Through Your Waist!

Maintain a tight muscle corset around your waist to protect your back. The abdomen should neither suck in nor protrude. Imagine bracing yourself for a punch!

Benefits of Kettlebell Training

* Easy on high-mileage knees.
* Strengthen the legs and hips without overdeveloping them.
* Builds strong backs. 
* Dramatically reduce the odds of back injuries.
* Forge a vice grip.
* Develop championship conditioning and burn fat without the dishonor of aerobics.
* Muscular, flexible, and resilient shoulders.
* The conditioning of a world-class athlete.  
* Developes functional strength.

 
 

Eight Kettlebell Safety Tips

1. Check with doctors before you start training.
2. Always be aware of your surroundings.
3. Wear authorized shoes
4. Never contest for space with a kettlebell.
5. Practice all safety measures at all times.
6. Keep moving once your heart rate is high.
7. Building up the training load gradually using common sense, and listen to your body.
8. Instruction cannot [...]