DOCSLIB.ORG

Sports Massage and Kettlebells Training

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Sports Massage and Kettlebells Training Sports massage and kettlebells training Christina Warren, MFHT, provides an introduction to kettlebell training*, including its benefits, kettlebell exercises, and how massage can benefit those doing kettlebell training Kettlebells are iron balls with handles, offering training using dynamic moves targeting strength, balance, agility and cardio endurance. It is possible to work virtually the entire body with just a small group of kettlebell exercises. Results can be extraordinary and the technique is popular. Kettlebells can be used by men and women to help achieve fitness goals, transform the body and provide a challenging and fun workout. Because we typically sit so much these days, our core muscles become weak and our posterior chain tight and stressed. Kettlebells can help address this imbalance. A dynamic workout is also a motivational way to work stress out of the body. Kettlebell training demands maintaining your centre of gravity whilst supporting a moving load. Swinging the heavy kettlebell creates a displaced centre of gravity, which the body has to respond to. Benefits The benefits of exercising with kettlebells may include: Fat loss and toning Kettlebells can be beneficial for fat loss and muscle toning due to the intensity of the workout keeping the metabolic rate raised even after the session has finished, meaning more calories are also burned at rest. Functional fitness Kettlebells work the body through functional training, using movements our bodies we are designed to perform in everyday life, including bending, squatting, twisting, swinging, pressing, pulling and pushing. Increased strength and power Kettlebell movements are ballistic; a form of strength training applying force, using fast twitch muscle fibres, where we lift, accelerate, and then release weight, rather than slowly lowering it. Ballistic training requires muscles to contract quickly and forcefully to develop muscular strength and power. Stamina Kettlebell training can increase condition, stamina and endurance, increasing the ability to work out longer and harder, with less fatigue. Core strength and stability Kettlebell training encourages core stability, improving posture by working postural muscles in a functional way. This can potentially help to reduce the risk of lower back problems, as core muscles strengthen and stabilise the spine. Weak and unbalanced core muscles may be associated with low back pain as the muscles are unable to help maintain appropriate posture and reduce strain on the lower spine. Strong posterior chain Muscles down the back of the body, including back muscles, glutes, hamstrings and posterior calves play a key role in many lifts during kettlebell training, promoting a stronger posterior chain. A fun workout Kettlebell workouts are dynamic, varied and fun, which increase their popularity with clients. Kettlebell exercises Some examples of kettlebell exercises include: Swing The swing exercise embodies speed, power, strength, and endurance; it leaves muscles fatigued and the body catching its breath. Swings can be one or two- handed, powerfully working core, back and shoulders, arms, glutes, hamstrings, quadriceps and driving through the hips as the ball is raised to chest level. One-arm clean This exercise builds strength and endurance, involving both a swing and lift component. The upper body gets a workout as the kettlebell is lifted up against the upper arm. One-arm snatch One-arm snatch The one-arm snatch builds explosive strength, power and endurance. Similar in form to the swing exercise, kettlebell snatch differs in the end point, where the kettlebell is punched overhead, making the core muscles work hard to keep the body stable through the punch. Deadlift / stiff leg deadlift This technique helps to tone and strengthen hamstrings, core, lower back and glutes. Windmill The windmill exercise involves twisting to touch the opposite foot, placing emphasis on the abdominals (particularly obliques) and building a strong back, arms and shoulders, with the bonus of working on balance and stability. Lunge By extending a leg and lowering the body’s Squat with kettlebell centre of gravity, resistance is displaced onto the leg muscle areas to firm the lower body. Squats Squats with kettlebells work the quadriceps, gluteals and hamstrings. Muscles used The muscles used in kettlebell training include: Hamstrings The hamstrings get called into play when the knees go from a straight to bent position. Any squatting exercise will recruit the hamstrings. They are also contracted for stabilisation with exercises like one/two arm swings, single or double snatch, and clean and press. Quadriceps The quads primarily extend the knee. One of the quads (rectus femoris) also crosses the hip joint and is a hip flexor. Any type of squat with kettlebells activates the quads. Back muscles Classic kettlebell movements like snatch, clean and swing involve heaving the kettlebell from the ground up into the air, so the back muscles are involved. Latissimus dorsi, rhomboids and erector spinae get recruited with any exercise that involves a pulling (‘rowing’) motion toward the body. Shoulders Overhand grip for swinging kettlebell exercises works shoulders and arms. Gripping the kettlebell tones forearms. Overhead clean and press, or even basic snatch, works shoulders: levator scapula, trapezius, deltoids and rotator cuff. Shoulder muscles are stabilisers with all kettlebell exercises and any exercise involving an overhead movement. Gluteals Different fibres of the gluteals flex, extend, abduct or externally rotate the hip, so the glutes get recruited when the thighs go from a close body position to a straight leg position, or vice versa. These muscles are also recruited for stability when doing swings and deadlifts. Core The core muscles, such as rectus abdominis, obliques, transverse abdominals and erector spinae, stabilise the spine and pelvis, and some run the entire length of the torso. When lifting, swinging or even holding the bell, the abdominals are contracted to maintain postural alignment and stability, and create a solid base of support, allowing powerful movements of the extremities to be generated while protecting the back. How massage aids kettlebell training Kettlebell training is a demanding form of training using the whole body. Many people sit all day for a desk-based job, then train rigorously and physically, placing two very different sets of demands on the body. If muscles are already stiff and tight, this increases the risk of injury and slows down recovery from exercise. Any new form of training places the body under mechanical stress, and although movements in kettlebell training mirror those the body is designed for, they are not what the body is necessarily used to doing, as modern lifestyles often involve a significant amount of sitting, increasing stiffness and reducing flexibility. Regular massage helps to keep muscles supple, flexible and better able to cope with the demands of kettlebell training and other sports. Massage reduces micro-scarring and adhesions in muscles associated with day-to-day poor posture, lifestyle or existing injury, and stimulates blood flow through tissues, allowing oxygen and nutrients to feed muscles and aid repair. The demands of training and sport, along with lifestyle factors outside of sport, may all contribute to muscular tightness and imbalance. Massage can play a preventative role as part of a client’s training plan, keeping muscles flexible and supple in the first place, minimising stiffness and reducing the pull on tendons to allow muscles to then be worked harder during exercise and sport. Benefits of regular massage: recovery; injury prevention; rehabilitation; body awareness; psychological Stimulates blood circulation, increasing the flow of oxygen and nutrients to cells and tissues. Restores flexibility to tight, sore muscles; enhances flexibility. Relieves chronic muscular stress; breaks down scar tissue and micro- scarring through ‘stuck’ muscle fibres. Loosens bound fascia and alleviates trigger points within muscles. Encourages flow of lymph, helping metabolic waste be drained away. Reduces pain by stimulating release of endorphins (the body’s natural painkiller). Tailored techniques: deep tissue massage, muscle energy techniques, soft tissue release, neuromuscular techniques, postural assessment. Psychological: the client will feel good and in peak condition; a confidence booster. Every treatment can be tailored to be relaxing yet deeply effective, or more technical. * This article does not relate to kettlebell technique. It is essential to work under the guidance of a qualified instructor. Further information Christina, Pure Urban Massage T. 07739 572985 www.pureurbanmassage.com © Christina Warren, Pure Urban Massage Kettlebells pictures: Chris Rogers, Advanced Extreme Kettlebell Instructor, Bath (www.grablifebythebells.co.uk) .
Load more

Recommended publications
  • 4 Week Home Kettlebell Workout
    Weeks 1 & 4 4 WEEK HOME KETTLEBELL WORKOUT Day 1 Full Body Tabata: Day 2 Full Body ARAMP: Perform each exercises for 20 seconds then Perform as many exercises as you can within rest 10 seconds. Repeat Circuit x 3. Rest 90 60 seconds. Rest for 90 seconds after seconds between circuits. completing the full circuit. Repeat Circuit x 4. Circuit 1 ARAMP Circuit Kettlebell Goblet Squat Kettlebell Reverse Lunge w/ Press x 30s side Rest 10 seconds Kettlebell Press Kettlebell Single Arm High Pulls x 30s side Rest 10 seconds Kettlebell Deadlift with Burpee x 60s Kettlebell Plank Drag x 60s Circuit 2 Kettlebell Tricep Extensions x 60s Kettlebell Two Arm Swing Kettlebell Hip Thrusts x 60s Rest 10 seconds Single Arm Row (10s per side) Rest 90s before repeating ARMAP circuit again Rest 10 seconds Circuit 3 Kettlebell Jack Press Day 4 Full Body EMOM: Rest 10 seconds Perform the total number of reps for each Kettlebell Russian Twist exercise Every Minute on The Minute Rest 10 seconds (EMOM). Every minute time frame has a programmed work amount (such as, 10 push Day 3 Full Body Ladder: ups) with the remaining amount of time to be take as rest. Each exercise will start with 6 reps. You will go through all exercises first before you start another round. Each round you add 2 reps to each exercise (6, 8, 10, 12, 14, 16) until you Minute 0-1 Kettlebell Squat & Press x 12 get to 16 reps per exercise Minute 1-2 Kettlebell Lateral Walks x 12 side Minute 2-3 Kettlebell Renegade Row x 8 side Ladder Circuit (6, 8, 10, 12, 14, 16) Minute 3-4 Kettlebell Pass-through lunge x 12 Kettlebell Deadlift Minute 4-5 Kettlebell Front Raise x 12 Kettlebell Sit & Press Minute 5-6 Kettlebell Speed Skaters x 12 side Kettlebell Lateral Lunge (per side) Kettlebell Windmills (per side) Repeat all exercises for 5 rounds rest for 30 seconds between rounds Kettlebell Overhead Walking Lunge (per side) Kettlebell Chest Press Rest 90s before repeating again Weeks 2 & 3 4 WEEK HOME KETTLEBELL WORKOUT All four workouts comprise six exercises divided into three supersets, labelled 1A and 1B, 2A and 2B, and 3A and 3B.
    [Show full text]
  • Steve Cotter
    Kettlebell Training Steve Cotter HUMAN KINETICS Library of Congress Cataloging-in-Publication Data Cotter, Steve, 1970- Kettlebell training / Steve Cotter. pages cm 1. Kettlebells. 2. Weight training. I. Title. GV547.5.C68 2013 613.713--dc23 2013013814 ISBN-10: 1-4504-3011-2 (print) ISBN-13: 978-1-4504-3011-1 (print) Copyright © 2014 by Steve Cotter All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought. The web addresses cited in this text were current as of August 2013, unless otherwise noted. Acquisitions Editor: Tom Heine; Developmental Editor: Laura Pulliam; Assistant Editor: Elizabeth Evans; Copyeditor: Alisha Jeddeloh; Graphic Designer: Joe Buck; Cover Designer: Keith Blomberg; Photograph (cover): © Tono Balaguer/easyFotostock; Photographs (interior): © Human Kinetics; Visual Production Assistant: Joyce Brumfield; Photo Production Manager: Jason Allen; Printer: United Graphics We thank Grinder Gym in San Diego, California, for assistance in providing the location for the photo shoot for this book.
    [Show full text]
  • The Strongman Guide by Josh Thigpen
    THE STRONGMAN GUIDE BY JOSH THIGPEN ABOUT THE AUTHOR Josh Thigpen is a Pro Strongman who has qualified for Worlds Strongest Man 5x. He has competed in over 60 competitions over the last 15 years with more than 50 of those being pro competitions and has stood on the podium of many international competitions. He is the creator and author of the revolutionary training program The Cube Method For Strongman & co-author of The Performance Nutrition Encyclopedia both of which you can get in the Starting Strongman Store. Follow on Instagram @Josh_Thigpen Facebook https://www.facebook.com/JoshThigpen23/ Twitter @Joshua_Thigpen For online custom training program and coaching e-mail [email protected] DISCLAIMER The information herein is not meant to replace the advice, diagnosis or treatment of a medical professional. Always consult a medical professional before beginning any exercise or nutrition plan. Any information within the Strongman Guide is for informational and educational purposes only and any use thereof is at your own risk. STRONGMAN HISTORY There is no better way to begin a complete guide to strongman than with the history and origin of the sport itself. On some level strongman has existed as long as man has existed. Humans have always had to lift rocks and logs, or carry loads of wheat or wood on their back etc. Further down the line in history we had to move ships by rowing with oars on a boat, or pull heavy loads with ropes. Human strength in its rawest most functional form has always been important for our survival. Ancient stories of strongman like Samson in the bible and the Greek myth of Hercules has captivated us for centuries.
    [Show full text]
  • Steve Maxwell, Vic Holtreman, Expanded Issue Gives You Running for the Hills
    News From The Publisher books. Lisa used kettlebells during and after her third Strongmen love their pregnancy — and by the look of her it’s hard to believe kettlebells she ever went through pregnancy even once! I strongly recommend her manual to anyone at any level of kettlebell proficiency. Fascinating that many of the world’s strongest men love the results they get from their kettlebells. While the And I also want to give a big personal plug for Steve individual bells may weigh a fraction of the poundage Maxwell’s excellent new kettlebell DVD, Abs, Back & Dragon Door these great men are used to heaving, the kettlebell Core. Steve is a master innovator and proves it again remains an almost magical tool for achieving and with this outstanding set of 13 killer KB drills for Publications presents maintaining an extra edge in all competitive sports. punishing your body into new levels of physical power and strength. See World Champion Powerlifter Donnie Thompson’s Hard-Style interview in this issue for confirmation of the kettlebell’s www.hard-style.com uncanny impact on elite physical training. I was Announcing two www.dragondoor.com particularly interested in what Donnie had to say about new kettlebell sizes the future impact of kettlebell training on American Football. He believes his kettlebell-trained football Many of you, particularly women, have asked us for an Publisher & Editor-in-Chief players are going to eat other teams alive. intermediate weight between the 4kg and 8kg. Well, John Du Cane here it is, the 6kg! And what’s a tougher-than-tough US Marine going to Editorial do when he leaves the Corps? Will Williams, one of our I saw a tee at the last Arnold that cracked me up.
    [Show full text]
  • Masterstraining Guide
    MASTERS TRAINING GUIDE Copyright 2020 © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ® of CrossFit, Inc. All content herein is Copyright © CrossFit, Inc. No content, in part or in whole, may be reproduced without prior written consent from CrossFit, Inc. DV5.1-20200521KW Masters Training Guide | TABLE OF CONTENTS INTRODUCTION 3 REDEFINING THE MASTERS ATHLETE 5 THE MASTERS QUADRANT 6 USING THE MASTERS QUADRANT TO GUIDE COACHING 10 ASSESSING THE MASTERS ATHLETE 10 KEY PRINCIPLES FOR COACHING 11 MASTERS QUADRANT—CONSIDERATIONS, RISKS AND PRIORITIES 12 THE EFFECTS OF AGING 16 COMMON MYTHS AND MISCONCEPTIONS ABOUT THE AGING ATHLETE 20 IMPLEMENTING AN EFFECTIVE MASTERS PROGRAM WITHIN THE AFFILIATE 28 UNDERSTANDING THE MASTERS MINDSET 34 COACHING AND PROGRAMMING FOR WELLNESS 42 EXAMPLE 12-WEEK ON-RAMP PROGRAM 46 EXAMPLE CLASS PLAN FOR A LATE MASTERS ATHLETE 52 LESSON PLAN: BARRAZA 53 EFFECTIVE SCALING 55 TRAINING FOR QUALITY OF LIFE—THE STORY OF MICHAEL 60 APPENDIX 1—REFERENCES 64 RECOMMENDED READING 64 SCALING 65 STORIES FROM THE COMMUNITY 65 BOOKS 68 REFERENCES & LITERATURE REVIEW 69 2 of 77 Copyright 2020 © CrossFit, Inc. All Rights Reserved. V5.1-20200521KW INTRODUCTION introduction This text frame is TOC-Sensitive. Keep offPage, with bottom edge of text frame touching page area. Introduction Masters Training Guide | INTRODUCTION Like it or not, we all get old and will have to deal with the physiological and psychologi- cal changes associated with the aging process. However, to a very large extent we have control over the degree to which those changes impact our quality of life, because we are only as old as we believe we are.
    [Show full text]
  • The Coyote Point Kettlebell Club Represents the Finest Mix of Humanity Introduction: Hool” and “Bulk and Power,” Dan Martin (Founding Member
    Coyote Point Kettlebell Club Dan John Introduction: The Coyote Point Kettlebell Club represents the finest mix of humanity ever gathered! Or, perhaps, it represents a great group of people who get together once a week to work out, train and enjoy delicious food together. It is a community of people that have bonded by shared interests, ideally the perfection of the human physique, but, more likely, the excellent sandwiches. The Internet is a big part of the history of the Club. For years, at sites like “Old School” and “Bulk and Power,” Dan Martin (Founding Member and Maker of Sammies) talked with Gary John. Gary has only been to one gathering of the CPKC, the first, only to make fun and leave. Five years before the first gathering of the CPKC, Fred Cordova noted that there was a need for some help “carrying things” at the Santa Cruz Strongman Show. Gary volunteered himself and his son, David, to help. At the event, Gary met Dan Martin finally. Gary and David worked tirelessly dragging all the implements back to the starting lines. Laree Draper, famed publisher, wife of legend Dave Draper and all around “good person,” asked Dan “who is this guy?” Dan Martin’s simple reply started not only the CPKC, but, in addition, the publishing career of someone else: “That’s Gary John. Do you know his brother, Dan John, who writes stuff about strength training? You two should meet.” Thus began the wonderful relationship between Laree and Dan John that has let to multiple successful DVDs and the bestselling book, “Never Let Go.” Dan John A year later, Dan Martin and Laree joined Dan John at the Pleasanton Highland Games (Dan’s winning Caber Toss is here: http://www.youtube.com/watch?v=diRs0dPITpw) and the friendships were cemented.
    [Show full text]
  • Effects of Kettlebell Swing Vs. Explosive Deadlift Training on Strength and Power
    International Journal of Kinesiology & Sports Science ISSN 2202-946X Vol. 5 No. 1; January 2017 Australian International Academic Centre, Australia Flourishing Creativity & Literacy Effects of Kettlebell Swing vs. Explosive Deadlift Training on Strength and Power Matthew R. Maulit Center for Sport Performance and Human Performance Lab, Department of Kinesiology, California State University, Fullerton, CA, USA 800 N. State College Blvd., Fullerton, CA 92834-6870, USA E-mail: [email protected] David C. Archer Center for Sport Performance and Human Performance Lab, Department of Kinesiology, California State University, Fullerton, CA, USA 800 N. State College Blvd., Fullerton, CA 92834-6870, USA E-mail: [email protected] Whitney D. Leyva Center for Sport Performance and Human Performance Lab, Department of Kinesiology, California State University, Fullerton, CA, USA 800 N. State College Blvd., Fullerton, CA 92834-6870, USA Email: [email protected] Cameron N. Munger Center for Sport Performance and Human Performance Lab, Department of Kinesiology, California State University, Fullerton, CA, USA 800 N. State College Blvd., Fullerton, CA 92834-6870, USA Email: [email protected] Megan A. Wong Center for Sport Performance and Human Performance Lab, Department of Kinesiology, California State University, Fullerton, CA, USA 800 N. State College Blvd., Fullerton, CA 92834-6870, USA Email: [email protected] Lee E. Brown (Corresponding author) Center for Sport Performance and Human Performance Lab, Department of Kinesiology, California State University, Fullerton, CA, USA 800 N. State College Blvd., Fullerton, CA 92834-6870, USA E-mail: [email protected] Jared W. Coburn Center for Sport Performance and Human Performance Lab, Department of Kinesiology, California State University, Fullerton, CA, USA 800 N.
    [Show full text]
  • Dumbbell/ Kettlebell Wods
    DUMBBELL/ KETTLEBELL WODS www.crossfitbink36.nl A P P . C O #MORETHANABOX www.crossfitbink36.nl A P P . C O #MORETHANABOX NO BOX, NO BARBELL, NO PROBLEM! For now the boxes are closed and we all miss the community every day. To make the best out of a bad situation Crossfit Bink 36 allready offers: Every day online wods. Everyday running and homewods on the website. To give you guys some extra inspiration, we offer in this PDF 20! dumbbell/ kettlebell wods you can do at home or outside. So 20 more reasons the keep working out! tag us on instagram en facebook and let us know your scores. ENJOY! www.crossfitbink36.nl W O D 1 W O D 2 W O D 3 21-15-9 emom 20min amrap 12min db/kb snatch burpees over db/kb min 1: max distance 12 push ups db/kb carry 12 seated db/kb strict rest 5min min 2: max db/kb press (6L/6R) squats 14 db/kb overhead 9-15-21 min 3: max db/kb lunges db/kb snatch clean and jerk 14 sit ups burpees over db/kb min 4: rest T O T H E N E W Y E A R W O D 4 W O D 5 W O D 6 amrap 4min x4 400m run emom 12min amrap 16min max rounds in remaining time of min 1: max db/kb 12 db/kb deadlifts 12 db/kb push press rows (alt) (6L/6R) (6L/6R) min 2: wallsit 24 db/kb swings 6 burpees min 3: max v-ups 36 double unders 3min rest between rounds #MORETHANABOX www.crossfitbink36.nl W O D 7 W O D 8 W O D 9 For time 5 rounds for time 3 rounds for time 100 burpees over 12 pike push ups 30m bear crawl with db/kb 12 db/kb clean and db/kb 75 db/kb snatches jerks 30m db/kb overhead 50 db/kb squats 12 db/kb chair step lunges 15 db/kb sit-ups ups (15mL/15mR)
    [Show full text]
  • Demands of the Kettlebell Snatch
    Demands of the Kettlebell Snatch Submitted by James Alexander Ross BHS, MExSci A thesis submitted in total fulfilment of the requirements of the degree of Master of Exercise Science (Research) School of Exercise Science Faculty of Health Sciences Australian Catholic University i Statement of Authorship and Sources This thesis contains no material published elsewhere or extracted in whole or in part from a thesis by which I have qualified for or been awarded another degree or diploma. No parts of this thesis have been submitted towards the award of any other degree or diploma in any other tertiary institution. No other person‟s work has been used without due acknowledgment in the main text of the thesis. All research procedures reported in the thesis received the approval of the relevant Ethics/Safety Committees (where required). Further paragraphs will be included in the Statement of Authorship and Sources if applicable, specifying: (a) the extent of collaboration with another person or persons (b) the extent and the nature of any other assistance (e.g. statistical analysis, computer programming, editing) received in the pursuit of the research and preparation of the thesis. ___________________________ __________________ James Alexander Ross Date ii Acknowledgements There are so many people I need to thank, without whom this thesis would not have been possible to complete. Over the five years that I have worked on this research, many major life events have taken place. I closed one business and opened another, had shoulder surgery and even got married. Throughout this time my family, friends and supervisors were very patient and supportive.
    [Show full text]
  • FF-Intro-To-Kettlebells.Pdf
    INTRO TO KETTLEBELLS WITH NADYA SUNTAY hy train with kettlebells? W Kettlebells deliver all around functional fitness. They are compact, virtually indestructible, and can be used anywhere requiring very little space. Kettlebells are effective and efficient in improving strength, power, and endurance. They can be used by individuals of different specialties. You do not have to be a seasoned power-lifter or cross-fitter to train with kettlebells. If using proper technique and appropriate weight, kettlebells can be used by anyone and do not require a background in training. This Intro to Kettlebells will set a foundation for effective training in order to gain functional strength. The program will breakdown the following kettlebell skills: Kettlebell Deadlift, 2-Arm Kettlebell Swing, Cheat Clean to Overhead Press, Goblet Squat, and Turkish Get-Up. A general rule of thumb when choosing a kettlebell is by looking for a weight that you can safely press overhead for a maximum of 5-8 times with good form. If you are using only one bell, this will be the one. If you are using two, this is your small bell. A bell 10-20 lbs. heavier than your small bell will be a good size for your large bell. If you are unsure and want to focus on getting the technique down first, then opting to use the small bell is a great starting point. We will use the small bell for all overhead work including the TGU, and the large bell for deadlifts, squats, and swings. WEEK 1: KETTLEBELL DEADLIFT The Kettlebell Deadlift is the foundational movement to a majority of the kettlebell skills.
    [Show full text]
  • Kettlebell Study
    t’s funny how workout trends come and go, and how a centuries- old piece of cast iron can inspire Exclusive Ilegions of exercisers in 2010. That’s the way it seems to be going ACE research for the good ol’ kettlebell. These cannonball-shaped iron orbs with handles lifted in a swinging motion were developed by Russian strong- examines men in the early 1700s as a way to build strength, bal- ance, flexibility and endurance quickly. And they do work well. If you want proof (at least anecdotal), rent the the fitness film epic 300 and take a look at the physique of lead actor Gerard Butler who plays King Leonidas of Sparta. Butler used kettlebells to prepare for his role in the film. But it’s not just benefits of Hollywood types who are getting into it. Kettlebell-themed fitness classes are now being offered at gyms across the country. “It’s great because it brings cardio and strength training together kettlebells in one quick exercise,” says Michael Shade, kettlebell instructor at Sports Club/LA in Miami. “Instead of lifting weights for a half hour and doing the treadmill for another half hour, you can get everything done with kettlebells in 20 minutes.” Shade says that in his gym, kettlebells went from gathering dust in the corner to becoming so popular there is now a wait- ing list for his weekly kettlebell bootcamp Kettlebells: classes. There are even kettlebell-only gyms opening around the country that attract exercisers who really like the simple, total-body exercises. Given kettlebells’ surge in popularity, the American Council on Exercise (ACE) decided to look into the science Twice the behind this workout trend.
    [Show full text]
  • Determination of a Crossfit® Benchmark Performance Profile
    sports Article Determination of a CrossFit® Benchmark Performance Profile Nicole Meier , Stefan Rabel and Annette Schmidt * Institute for Sports Science, Faculty of Human Sciences, University of the Federal Armed Forces Munich, 85579 Neubiberg, Germany; [email protected] (N.M.); [email protected] (S.R.) * Correspondence: [email protected]; Tel.: +49-8960044412 Abstract: In the trend sport CrossFit®, international competition is held at the CrossFit® Games, known worldwide as the definitive fitness test. Since American athletes are the best in the world regarding CrossFit®, there might be influencing factors on international competition performance. Here, we characterize the benchmark performance profile of American and German CrossFit® athletes (n = 162). To collect the common benchmark performance by questionnaire, 66 male and 96 female CrossFit® athletes (32.6 ± 8.2 years) participated in our survey in both nations. By comparing the individual performance variables, only a significant difference in total power lift performance by males was identified between the nations (p = 0.034). No other significant differences were found in the Olympic lift, running, or the “Girl” Workout of the Day (Fran, Grace, Helen) performance. Very large to extremely large (r = 0.79–0.99, p < 0.01) positive correlations were found between the power lift and Olympic lift variables. Further linear regression analysis predicted the influence of back squat performance on performance in the Olympic lifts, snatch (R2 = 0.76) and clean and jerk (R2 = 0.84). Our results suggested a dominant role of back squat performance in the assessment of physical fitness of CrossFit® athletes. ® Keywords: benchmark performance profile; CrossFit sport performance; high-intensity interval training; back squat performance Citation: Meier, N.; Rabel, S.; Schmidt, A.
    [Show full text]