The type of trainee that will benefit most from kettlebell training is anyone who is interested in decreasing risk of back injury, gaining true strength, increasing stamina and burning calories.  During dynamic natural human movement, the kettlebell becomes a loaded extension of the body.  This is exactly why chiropractors and physical therapists are now gaining interest in the role kettlebells can play in rehabilitation.  The hand to hand swing alone could potentially prevent millions of serious back injuries nation wide. Whether an athlete or an office manager, a chef or a deckhand, I believe that almost anyone can benefit from kettlebell training.  Individuals with unsafe kinetic chain imbalances and who are in desperate need of neural re-education may have better success by initially holding off on kettlebell training and seeking more appropriate methodologies.

There is a debate on the merits of various applications of kettlebell training. Some argue that the sole purpose of the kettlebell is for work capacity and that kettlebells are made for jerks and snatches. Others argue that kettlebells work great as a weight training implement. What is your take?

I say there is nothing to debate about.  Kettlebells can be used to prop your door open, tie your dog to, flatten aluminum cans, display your favorite magnet, drive in a nail when you can’t find the hammer, or to enter the house when you can’t find your key.  Use the kettlebell for whatever you want!  Ask yourself what your goal is with the kettlebell, then make the appropriate decision in how to achieve your goal.  If you want bigger biceps, then do preacher curls with it.  If you want to do more consecutive jerks, then do more consecutive jerks. Do whatever you like with the kettle, just know what your objective is first.  If someone is using kettlebells differently than you are, it doesn’t mean they are wrong, their goals may just differ from yours. 

What are some common mistakes that people make with kettlebell training?

Some of the most common mistakes that I see people making with kettlebells involve the incorporation of slow speed into very dynamic exercises.  For example, if it takes someone 10 seconds to do a swing or a snatch, 5 seconds up, 5 seconds down, they are missing the boat.  They are also putting themselves at risk of injury.  Kettlebell swings and snatches are very dynamic movements and if they are slowed to a crawl, undesired stress will be immediately placed on the joints of the shoulder and lumbar spine.  Move the bell quickly to the top of the exercise, and please, let gravity do it’s job on the way down. Another big mistake I see kettlebell lifters making is trying to make somebody else’s rack position work for them.  Try finding a position that works best for your body type.  This will allow you to conserve more energy by supporting the kettlebell with your passive structures, not your active ones.  This will yield more repetitions and/or more weight to be moved. 

Schedules and locations for this week are:

• Monday – Glen Ashley Beach – 5.30pm KETTLE BELL CLASS
• Tuesday – Glen Ashley Beach - 12.10pm – Boot Camp
• Tuesday – SALT ROCK MAIN BEACH – 5.30pm – KETTLE BELL CLASS
• Wednesday – Glen Ashley Beach – 6.00am and 6.30am – Boot Camp
• Thursday - Glen Ashley Beach – 12.10pm – Boot Camp 
• Thursday  - Glen Ashley Beach – 5.30pm – KETTLE BELL CLASS
• Friday – Glen Ashley Beach – 6.00am and 6.30am – Boot Camp 
• Saturday – Salt Rock Main Beach – 8.00am - Boot Camp

 See you on the beach!

So the Kettle Bell – EVEN the lightest ones are a great device to great training in a minimal time frame.  

Why is this? What is the formula? The theory is due to the speed of the movements as such, it creates a force much higher than the weight you are holding. Perhaps two and a half to three times the actual weight of the bell.

 Since force equals mass time acceleration; the ‘virtual’ force one uses throwing through your upper body is much, much greater than anyone realizes.Your body doesn’t distinguish between force that comes from heavier weights(more mass) or more speed (acceleration). Force is force. Producing, reducing and re-directing that force totally transforms your body, especially arms, legs and bums, shoulders and back.

One must use the right tool for the job and if one uses too heavy a bell the forces are actually lower than if the right size bell is used. Swings, snatches and cleans must be done crisply and with power or the bell is too heavy. Kettlebells are truly a force magnifier if there ever was one.

We are already at the end of another crazy year and its been great training and helping all of you.  I’m already looking forward to what the new year holds and ill start by giving you a glimpse today of whats to come.

As you have already noticed Ive changed the gym around to help decongest and make the gym more spacious.

Please note that there is now a separate area for various activities:

Mat area by the radio:

For abdominal and stretching only!….no weights please!

Mat area by the boxing bags:

This area is reserved for kickboxing and jiu-jitsu training…..definately no weights

between 1pm and 2pm i do jiu-jitsu and kickboxing….outside of these times the area can be used for stretching and abs.

 Carpeted area by 300 club:

This area is for kettlebell and dumbbell usage generally between 1-2pm

 CLUB 300:

 There is one week left for you to get on the board for the 1st 300 club!

From December this is the new 300….some exercises are harder some easier but the result is the same….PAIN! ;O)

“300” is a one-time test, a challenge undertaken by those deemed ready for it.

   Like many workouts “300” is not hard once you’ve done it but the apprehension built up ahead of it – something to be encouraged – It’s enough to make some people fear it to the degree that performance is compromised.  This workout is a crucible that some have passed through and others still have hanging over them.

 1.  WIDE CHINS

2.  SNATCH SQUAT

3.  PLYOMETIC WIDE PUSH UP

4.  HANGING KNEE UPS

5.  LONG JUMPS

 6.  ROW SNATCH

7.  LUNGE PRESS

8.  DIPS

9.  DYNAMIC PLANK

10. SIDE OVER  BENCH JUMPS

 11.  REVERSE CHINS

12.  PUSH UP BURPIES

13.  HANDLE CLOSE GRIP PUSH UPS

14.  LEG RAISE CRUNCH

15.  MOUNTAIN STEPS

20 REPS FOR EVERYTHING…..22MIN FOR LADIES…24 MIN FOR MEN GETS YOU ON THE BOARD…….ENJOY!

BOXING WITH A PRO:

I have employed a boxing pro, Grant Matias, who works from my gym at home…..if you want boxing coaching from the best give me a shout.  Grant is a multiple SA champ and was top 10 in the world when he toured with Brian Mitchel and Harold volbretcht.

 DECEMBER TRAINING:

 I am on leave from the 21st December…. so normal training up until then. I will have programs ready for you to maintain your fine physiques while I’m away fro 2 weeks.

If you are going away and wont have access to a gym maybe think about getting a kettlebell and i will write you a program so you can use it were ever you go.

Please remember normal fees apply for December and JJanuary.  I am planning a gym end of year party for Friday night  530pm the 19th December so please keep that night open…..I will have further details soon on what we will doing ;o)

On a personal note and many of you already know,  i am finally getting married to my beautiful Sandy King on the 16th January 2010….we have been engaged for 5 years and already have our little boy Bronson….. i would love to invite all you wonderfull people but alas it is not possible…..i know you will be there in thought.

  FIGHT CLUB JANUARY:

 From January i will be having a fight club kickboxing / grappling class every Saturday morning 930am- 11am……if you want to learn how to defend yourself and have a great workout at the same time drop me a mail if you are keen and i will assess numbers.

 DEANZONE WEBSITE:

 Thanks to Kimlyn my new website will be up and running in January where i will have new info and pics up on a weekly basis.

At the end of each month the person that has performed the best over the month will be featured on the site and will receive a war supplement package.

 DEAN AND CANDY PERSONAL TRAINING:

 I am basically fully booked and only have the odd session available here and there for training but Candy has plenty space and would love to help any out there that want to get in shape…..Candy concentrates on ladies and does awesome dynamic 1 on 2 personal training sessions so if you are keen to kick start your new year give me a shout and i will set your apps up.

 Candy’s cost:

 R550 per month for 2 sessions per week

R700 per month for 3 sessions per week

 WAR SUPPLEMENTS:

 We have launched our new 30 serving container of Whey protein!….so if 2kgs doesn’t quit get you through the month and your budget doesn’t allow you to get another 2kgs then you can get 30 servings for R139

 We have also finally got all our stock problems sorted out so if you need anything from multi vits to creatine drop me a mail and i will order for you.

So lets have fun this December and train hard with the holidays in mind…..remember your state of mind dictates your training intensity….think positive, set yourself realistic goals and above all have fun achieving them!

Catch you in the gym

D3ano