Russian Kettlebell Training and Girevoy Sport

I want to share and maybe clarify a few things about training with Russian Kettlebells (RKB) here in USA. Russian kettlebells can be used in fitness training as well as in the more traditional sport of Girevoy or GS. (Girevoy Sport)

You need to understand the difference between GS training and just RKB training, and there is a MAJOR difference.

Let's talk first about GS. What is GS?

GS is a very specific type of kettlebell training/direction. This is the professional sport of kettlebells, which includes two types of competition: Classic (Jerk and Snatch) and the Long Cycle (clean and jerk)

During a GS competition the athlete competes in one of the above mentioned competitions. The goal is to complete the highest number of reps in 10 minutes WITH OUT setting the kettlebells down.

The main focus of GS is to compete. (The fitness side of it is just an added benefit) GS is a very difficult sport that requires many things to be competitive. Technique, Consistency, Guts and Patience, and extreme conditioning. Sounds simple right? (Trust me it is not easy.)

There are a few steps that you need to follow and also know how to follow:

a. Technique
b. Strength
c. Conditioning
d. Goal
e. Consistency
f. Focus
g. Knowing how to train to pick out right on time.
h. Small steps

And above all else and most important is get the right coach. One with the experience of competing AND coaching for competitions. In the sport of GS it is crucial that your coach leads by example. You need a coach "Who walks the walk" and NOT just "talks the talk." I have been honored to have such a coach.

My coach Panteley Filikidi is a man I respect not only for his accomplishments with in the sport of GS as a competitor, but also for his coaching style.

Now let's talk about KB training:

A kettlebell is a very versatile tool to train with. You can do pretty much every single exercise that you can do with dumbbells plus a few new ones.

Most people train just to get some training done. This normally includes few sets of swings, some presses and some snatches or lifting very heavy kettlebells for few sets.

No structured workout and no specific goal.

Pretty much the same workout as always but with a new training tool (KB).
No correct technique involved but a HUGE possibility of injury. (Especially from lifting very heavy kettlebells.)

When people say I do weightlifting you don't know what exactly they are doing, when they say I do Olympic Weightlifting then you know exactly what they training for. It is a very specific type of training/direction.

With kettlebells it is the same thing. GS is specific direction, Kettlebells or KBs are wide variety of things.

I believe the GS approach for training is by far more advanced and useful training, then just KB training. And here is the one of the main reasons: Every exercise in GS must involve the right technique otherwise you will never see high numbers in competition.

And correct technique translates into "Safety" and longevity.

I want to share and maybe clarify a few things about training with Russian Kettlebells (RKB) here in USA. Russian kettlebells can be used in fitness training as well as in the more traditional sport of Girevoy or GS. (Girevoy Sport)

You need to understand the difference between GS training and just RKB training, and there is a MAJOR difference.

Let's talk first about GS. What is GS?

GS is a very specific type of kettlebell training/direction. This is the professional sport of kettlebells, which includes two types of competition: Classic (Jerk and Snatch) and the Long Cycle (clean and jerk)

During a GS competition the athlete competes in one of the above mentioned competitions. The goal is to complete the highest number of reps in 10 minutes WITH OUT setting the kettlebells down.

The main focus of GS is to compete. (The fitness side of it is just an added benefit) GS is a very difficult sport that requires many things to be competitive. Technique, Consistency, Guts and Patience, and extreme conditioning. Sounds simple right? (Trust me it is not easy.)

There are a few steps that you need to follow and also know how to follow:

a. Technique
b. Strength
c. Conditioning
d. Goal
e. Consistency
f. Focus
g. Knowing how to train to pick out right on time.
h. Small steps

And above all else and most important is get the right coach. One with the experience of competing AND coaching for competitions. In the sport of GS it is crucial that your coach leads by example. You need a coach "Who walks the walk" and NOT just "talks the talk." I have been honored to have such a coach.

My coach Panteley Filikidi is a man I respect not only for his accomplishments with in the sport of GS as a competitor, but also for his coaching style.

Now let's talk about KB training:

A kettlebell is a very versatile tool to train with. You can do pretty much every single exercise that you can do with dumbbells plus a few new ones.

Most people train just to get some training done. This normally includes few sets of swings, some presses and some snatches or lifting very heavy kettlebells for few sets.

No structured workout and no specific goal.

Pretty much the same workout as always but with a new training tool (KB).
No correct technique involved but a HUGE possibility of injury. (Especially from lifting very heavy kettlebells.)

When people say I do weightlifting you don't know what exactly they are doing, when they say I do Olympic Weightlifting then you know exactly what they training for. It is a very specific type of training/direction.

With kettlebells it is the same thing. GS is specific direction, Kettlebells or KBs are wide variety of things.

I believe the GS approach for training is by far more advanced and useful training, then just KB training. And here is the one of the main reasons: Every exercise in GS must involve the right technique otherwise you will never see high numbers in competition.

And correct technique translates into "Safety" and longevity.

Read more

Kettlebell Get-Up for Golf - Ultimate Whole Body Exercise for Golf!

Shoulder injuries are as common in golf as pink spandex in the aerobics studio. This is usually the result of poor posture, flexibility issues, and a decreased level of muscular strength and endurance. Of course without stability in the shoulder girdle your swing will not be as efficient as you want it to be. In fact the result usually ends up in developing poor swing mechanics and then rotator cuff injuries. The finest exercise for the shoulder and the core is the Kettlebell Get-up (or some people call it the Turkish Get-up). The Kettlebell Get-up will effectively teach you to brace the abdominal muscles, glutes and lower back. In addition it will work all the major muscle groups' surrounding the shoulder, including small stabilizing muscles, tendons and ligaments of the shoulder. The Get-up has proven itself as a phenomenal exercise for developing strength, flexibility, and stability in the shoulder joint all of which are essential for an effective powerful swing. Without a doubt including this exercise in your current golf exercise routine is essential if you want functional strength, flexibility and stability, all of which is essential to packing a powerful golf swing. Give it a shot, try it with your bodyweight at first, than add a dumbbell if you don't have access to a kettlebell. For more exercises like this one check out http://www.back9strength.com, and pick up your copy of Back9Strength: The Ultimate Golf Fitness Rolodex.

How to perform the Kettlebell Get-up

1) Lie on the floor, in a supine position (i.e. face up), next to an appropriate size
Kettlebell.

2) Use both hands to press the kettlebell vertical - directly above your shoulder. Once in position, keep your elbow locked, wrist straight, and your eyes on the kettlebell.
Post your foot close to your buttocks (same side as your working arm.)

3) Allow the weight to drift slightly forward, then push off your posted foot and sit up. It is acceptable to allow your free arm to assist slightly in sitting up.

4) From sitting, slowly move to the kneeling position. This can be done a number of ways. The main thing is to move slowly, keeping your working arm perpendicular to the ground and to finish in well supported, 3-point kneeling position.

5) Slowly straighten your torso, then stand straight up.

6) Now that the fist half of the KGU is over, simply reverse the steps until you have reached your starting point.

Shoulder injuries are as common in golf as pink spandex in the aerobics studio. This is usually the result of poor posture, flexibility issues, and a decreased level of muscular strength and endurance. Of course without stability in the shoulder girdle your swing will not be as efficient as you want it to be. In fact the result usually ends up in developing poor swing mechanics and then rotator cuff injuries. The finest exercise for the shoulder and the core is the Kettlebell Get-up (or some people call it the Turkish Get-up). The Kettlebell Get-up will effectively teach you to brace the abdominal muscles, glutes and lower back. In addition it will work all the major muscle groups' surrounding the shoulder, including small stabilizing muscles, tendons and ligaments of the shoulder. The Get-up has proven itself as a phenomenal exercise for developing strength, flexibility, and stability in the shoulder joint all of which are essential for an effective powerful swing. Without a doubt including this exercise in your current golf exercise routine is essential if you want functional strength, flexibility and stability, all of which is essential to packing a powerful golf swing. Give it a shot, try it with your bodyweight at first, than add a dumbbell if you don't have access to a kettlebell. For more exercises like this one check out http://www.back9strength.com, and pick up your copy of Back9Strength: The Ultimate Golf Fitness Rolodex.

How to perform the Kettlebell Get-up

1) Lie on the floor, in a supine position (i.e. face up), next to an appropriate size
Kettlebell.

2) Use both hands to press the kettlebell vertical - directly above your shoulder. Once in position, keep your elbow locked, wrist straight, and your eyes on the kettlebell.
Post your foot close to your buttocks (same side as your working arm.)

3) Allow the weight to drift slightly forward, then push off your posted foot and sit up. It is acceptable to allow your free arm to assist slightly in sitting up.

4) From sitting, slowly move to the kneeling position. This can be done a number of ways. The main thing is to move slowly, keeping your working arm perpendicular to the ground and to finish in well supported, 3-point kneeling position.

5) Slowly straighten your torso, then stand straight up.

6) Now that the fist half of the KGU is over, simply reverse the steps until you have reached your starting point.

Read more

The Kettlebell Crush Curl Explained

The Kettlebell Crush Curl is one of those exercises most kettlebell enthusiasts hear about, but can't seem to find much information on. "Kettlebell Crush Curl Explained" will hopefully serve to clear up any confusion about this highly effective movement.

This exercise is actually a rather simple movement that will target your biceps, forearms, and pectorals. It should be performed in a slow & controlled manner to reap maximal benefits, this is not a dynamic movement.

To perform the kettlebell crush curl, you simply grasp the kettlebell on each side with a palms-facing grip. Squeeze as hard as you can, like you would with a box of valuables while moving. This will serve to keep the kettlebell from falling to the ground. I perform the kettlebell crush curl with the handle on top, this seems to be easier for me.

Starting at the bottom position, your elbows will be fully extended and the kettlebell should be in front of the thigh area. Keep your back straight throughout this exercise. While squeezing the kettlebell, slowly curl the kettlebell up. Pause at the top and lower the kettlebell in a controlled manner, all the while "crushing" the kettlebell. Repeat this for 3 sets of 5-8 reps.

As you can see, the kettlebell crush curl is a simple exercise, but the results are amazing. This movement will strengthen your pecs, biceps, and forearms not to mention your grip will be challenged as well. Next time you grab onto a kettlebell, try out the kettlebell crush curl, you'll love it!

The Kettlebell Crush Curl is one of those exercises most kettlebell enthusiasts hear about, but can't seem to find much information on. "Kettlebell Crush Curl Explained" will hopefully serve to clear up any confusion about this highly effective movement.

This exercise is actually a rather simple movement that will target your biceps, forearms, and pectorals. It should be performed in a slow & controlled manner to reap maximal benefits, this is not a dynamic movement.

To perform the kettlebell crush curl, you simply grasp the kettlebell on each side with a palms-facing grip. Squeeze as hard as you can, like you would with a box of valuables while moving. This will serve to keep the kettlebell from falling to the ground. I perform the kettlebell crush curl with the handle on top, this seems to be easier for me.

Starting at the bottom position, your elbows will be fully extended and the kettlebell should be in front of the thigh area. Keep your back straight throughout this exercise. While squeezing the kettlebell, slowly curl the kettlebell up. Pause at the top and lower the kettlebell in a controlled manner, all the while "crushing" the kettlebell. Repeat this for 3 sets of 5-8 reps.

As you can see, the kettlebell crush curl is a simple exercise, but the results are amazing. This movement will strengthen your pecs, biceps, and forearms not to mention your grip will be challenged as well. Next time you grab onto a kettlebell, try out the kettlebell crush curl, you'll love it!

Read more