We love that Kettlebells are becoming a popular tool to train with.
Kettlebell training is a full body workout which incorporates strength and conditioning to make this form of resistance training the most efficient and effective training you can do for increasing full body strength, cardiovascular fitness and endurance and torching body fat.
One of our favorite Kettlebell exercises is the “Get Up” or “Turkish Get Up” as it is also know. This moves works mobility, stability and strength. We use it as a warm up and I personally love it for ironing out stiffness in the body.
Like any exercise to get the most benefit out of performing this move it must be executed and performed correctly. You will discover a lot of video’s on YouTube on how to perform Kettlebell moves, not all of them are correct.
As a Certified Kettlebell Instructor it is my duty to ensure you receive correct information and demonstrations on how to use these great tools so that you keep you safe while using Kettlebells.
So today I want to show you the “Get Up” – the incorrect and correct way to perform this move.
We strongly advise if you are interested in learning Kettlebells to seek the instruction of a Certified Kettlebell Instructor.
We offer a range of services including but not limited to Online Training and Kettlebell Tuition and are always on hand to help teach and keep you safe. To find out more about us and our services contact us today
Keep Safe and Good Kettlebelling
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This is a great informative post by Emily Rosen from the Institute For The Psychology of Eating.
This clip explains the exact reason WHY at Sydney Kettlebell School of Strength For Women our No.1 Rule is nobody talks about weightloss.
This is a must watch. Please SHARE this message.
How have numbers impacted your physical and mental health?
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Research: Exercise Program Affects Body Composition But Not Weight In Postmenopausal Women.
The aim of this study was to investigate the effect of a 12-month moderate-to-vigorous exercise program combining aerobic and muscle strength training on body composition among sedentary, postmenopausal women.
RESULTS: The exercise program did not result in significant effects on weight, body mass index, and hip circumference. The exercise group experienced a statistically significant greater loss in total body fat, both absolute (-0.33 kg) (borderline) as in a percentage (-0.43%) compared with the control group. In addition, lean mass increased significantly (+0.31 kg), whereas waist circumference (-0.57 cm) decreased significantly compared with the control group.
Full paper here http://www.ncbi.nlm.nih.gov/pubmed/19188848
The low down…
Body composition change (how lean you look) results from reducing fat from your body.
The less fat covering your muscles the leaner you appear not to mention the less fat around your organs the healthier you will be.
As indicated in the research above; reducing body fat does not necessarily impact on scale weight. What reducing body fat does is reduces the amount of fat covering your muscles. For example when you start to lose belly fat (muffin top) your waistline gets smaller. 97cm to 87cm…
Imagine your bed…
- Imagine your big fluffy doona as body fat.
- Imagine your mattress as muscles.
When the doona is on the bed – you can’t see the mattress (muscles). The fluffy doona (body fat) hides what’s underneath right?.
When you combine a nutrition and strength program the following happens http://wp.me/P1mPqI-15.
The doona becomes thinner and thinner (fat reduces) – the thinner the doona gets what becomes more visible? The mattress (muscles)
So when people look lean and toned – it doesn’t boil down to how much they weight on the scale – it’s about how much body fat they have covering their muscles. See image below.
So, if you want to appear leaner EMBRACE THE CHALLENGE of getting FITTER and STRONGER – EAT TO NOURISH and the body will naturally take care of itself.
A “toned lean muscular body” had nothing to do with scale weight – it’s body fat.
What is your favorite way to train?
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I’ve had many of my Kettlebellas and followers ask how they go about using the foam roller so I have put together a series of videos “Rollin With My Foamie” to demonstrate how best to use this great tool in relation to releasing tight muscles to help restore mobility for better movement.
In this video I talk about working the Iliotibial Band (ITB) – the band that runs down the outside of the leg and is often the cause of knee pain.
CLICK HERE to purchase a foam roller
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Plateau, it’s a word we are all to familiar with in the fitness biz. We are often exposed to headlines such as, 7 ways to bust through any plateau, 11 reasons why you are not breaking training plateaus, you get where I am going here.
The truth is your body doesn’t hit a plateau it simply adapts the training stimuli it is being exposed to.
When you start a health and fitness program you may see significant changes to your fitness, strength and body composition straight away, particularly if it has been a long time since you’ve done anything.
This occurs because you are exposing the body to new stimulus. When the body becomes so accustom to sitting on the couch doing very little every day, when you actually don your runners and training kit and go do some physical training your bodies like – dude what’s this? You’ve taken your body out of its comfort zone and it has to now work to adapt to new stimuli.
So as you continue training and doing the same thing in your workouts day in day out, week in week out, just like sitting on the couch the body get’s used to doing the same training and it gets comfortable and this is when change stops happening. You’re fitness and strength no longer continue to improve because your body has adapted.
So, to continually make improvements in your training – increase cardiovascular fitness, strength, flexibility and change your waistline naturally you must continually challenge your body to avoid the body adapting to what it is doing.
Now, this doesn’t mean you need to train something different everyday. Follow a specific training program. For example let’s take a Kettlebell Strength Program that includes 2H Swings x 10 (12kg) and Goblet Squats x 5 (12kg) x 5 rounds.
You may struggle to complete the swing and squat with the 12kg weight for 5 rounds. Over 4-6 weeks, as your skill, strength and cardio conditioning improve this program get easier to the point it is no longer challenging. When it is no longer challenging you this means the body has adapted to the training stimuli and it’s time to change things up.
2 Ways to Train For Continual Training Gains
- Increase the weight and decrease the reps (16kg or 20kg – 4-5 reps – strength)
- Keep the weight the same and Increase the reps (12kg – 10 – 20 reps – strength endurance)
They are not massive changes but enough to once again take the body outside of what it is comfortable doing and work different energy systems of the body.
Key Note: a training program doesn’t need to be fancy to be effective. You do not need to do copious amount of random exercises to get results. Smart, specific, progressive training is the key to continually making improvements and gains in your training.
Adaptation, let us understand it and let us start programming training correctly to avoid it.
How do you program your training to overcome adaptation?
If you need help training please don’t hesitate to contact us we are only to happy to help where we can
Picture above: Kettlebella Annette overhead walking a 12kg Kettlebell. When she first started with us 14 weeks ago she could not walk with a 6kg locked out overhead. As her skill and strength increased, her body adapted so we increase the weight accordingly. Progressive training.
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How To Perform The Deadlift
Learning to Deadlift is the cornerstone of movement and the Kettlebell Swing. The Deadlift helps to train your core, glutes and hamstrings to reduce the stress on your lower back.
How To Perform The Kettlebell Deadlift
- Place the Kettlebell on the ground and straddle it with the handle in line with the arches of your feet.
- Push your hips back, keeping your chest up reach down for the handle of the Kettlebell.
- Pause to set your posture.
- Push your shoulders down towards your hips and brace your stomach.
- Drive your heels into the ground, bring your hips forward to stand up straight with your knees to full extension.
- Stay long through your spine and keep your core braced.
- At the top of the Deadlift your ankles, knees, hips and shoulders should be in a straight line.
To Place the Kettlebell Back on the Ground
- Push your shoulders down towards your hips and brace your stomach
- Push your hips backward and slowly lower the Kettlebell back to the ground aiming to place the Kettlebell at your heels.
The Deadlift is a hip hinge movement. Do not lower your bottom to the ground at any stage during this movement.
If you feel this move in the front of your legs (quads) you are squatting. Lift your bottom a little higher until you feel the muscles in the back of your legs (hamstrings)
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WHAT’S ON at Sydney Kettlebell School of Strength for Women – MAY 2015
KETTLEBELL INTRODUCTION CLASS – a 60 minute beginners class for those wishing to try Kettlebells. Suitable for all ages and fitness levels. For upcoming class dates click here
UNLIMITED CLASSES OFFER – sign up to 12 Week Unlimited Group Training and pay only $59 p/w. Save $84. Offer valid May only. To redeem this offer click here
NEW CLASS – KETTLEBELL MUMS – we have added a Kettlebell Mums Class to our timetable. This class will run at 9.30am Tuesdays from Pierre de Coubertin Park Newington. Class will commence Tuesday 5 May. For more information or to join this class click here
ONLINE TRAINING – an ideal solution for those looking to keep up training over winter. We can now train you from anywhere, at anytime – home, office or even while on holidays. To find out more Click here
For more information about us or our services please don’t hesitate to contact us