Performance Based Comparison of Kettlebell Methods

It is a sport that deals with work capacity in terms of reps per minute. The results are easily quantifiable by the numbers performed. The Girevoy Sport athletes have studied the most efficient manner of lifting kettlebells. Their particular approach to kettlebell lifting will hereafter be referred to as the fluid style (FS). After almost four years of sustained exposure to kettlebell lifting, practiced in the rigid style, I became interested in the...

Matching methods to goals

To understand performance, we must first understand the goals. An important question to be able to answer before selecting a particular tool or modality is why Why would you select one tool over another, or one approach instead of another So, why use kettlebells This is a relative question because what we are really asking is why we would select a kettlebell instead of something else (dumbbell, barbell, a can of soup, or something else). The kettlebell is a tool that that is used specifically...

The emergence of kettlebell lifting as a viable fitness method

With the growth and popularity of kettlebell lifting as a mode of effective exercise, it is time to get a clear view of what has transpired over the past seven years, when kettlebells have been marketed to the American public. In the early days, virtually all the educational information about kettlebell lifting was coming from one source. This information was and still is presented as the Hard Style or RKC (Russian Kettlebell Challenge) school. It is a school of thought as well as a school of...

Key differences in approach

The fluid lifter works primarily to time, not to reps. There is a natural cadence that is right for each person, and that varies according to conditioning and control of the body. In the fluid style, the muscles of the girevik (kettlebell lifter) have to be able to recover ATP stores while holding the KB. This means that he or she is working while resting. This quality of resting under load is a demand unique to kettlebell lifting among the competitive lifting sports. In many other forms of...

Overload Adapting to the amount of training

The one thing that is totally consistent in the research literature is that if you work the body harder than it is used to, it will adapt and improve in that area. You simply have to stress the body to realize any fitness gains. The overload principle is complex isn't it It must be, if people actually believe sitting on a recumbent bike spinning their legs in a circle while reading People magazine is going to provide effective overload. I have a sense that we didn't evolve gathering food or...

Dumbbell Conditioning for Rotational Strength and Health

A cone or other object in front of you as a target to touch on the forward part of the movement. Overhead Extension Anterior Reach < Squat with a light- to moderate-weight dumbbell at the floor just outside your right ankle, with both hands holding the dumbbell handle. Then, in a smooth motion, stand and rotate to the left, pulling the bell diagonally up across your body and up over the left shoulder until the arms are fully extended upward and to the left. As you execute the move, your torso...

Steve Cotter

There is an art to kettlebell lifting and it begins with selecting a formula for success. This article aims to highlight differences among kettlebell training methodologies and to help you understand these differences so you can maximize the productivity of your kettlebell lifting practice. If you ask someone why they do something a certain way and their answer is because that is the way it was taught or because that is the way everyone else

Reversibility Adapting to a reduction in training

The reversibility principle is also known as the use-it-or-lose-it principle. Once you reach a desirable level of physical fitness, a regular program of activity must be maintained to prevent deconditioning or a loss in functional capacity. I find, however, that mere maintenance isn't much of a CrossFit concept CrossFit athletes are always looking to improve their performance. The use-it-or-lose-it principle is pretty obvious, so why do many people fall off the bandwagon after starting an...

Individual differences Limits on adaptability

We cannot expect all individuals to train at the same work rate and to respond to a given training dosage in precisely the same manner. Most people realize that there are limits to the adaptation they can achieve. Look at the records boards on any CrossFit gym. You'll likely find some names that recur frequently, but the top performer is probably not the same across the board, on all the benchmarks. Some athletes quickly adapt to aerobic training and can achieve a very high level of aerobic...

Greco Roman Takedown

Now that Dan is in position, he will begin to execute the takedown itself. First he steps between Thierry's feet with his right leg. Then, he aims his left elbow toward his left hip and pivots his right hip and shoulder down and in. As his left elbow pivots downward, his right foot pivots outward, and his hip follows. Dan keeps Thierry's head close to his chest throughout the movement. Dan continues this pivot all the way to the floor. Thierry will land on his side and Dan will be on the ground...

How to get on the water

Learn the body coordination first on the indoor rower, and then take your skills to the water under experienced supervision. Don't expect to get a good workout the first time on the water. Take the time to master blade handling and get comfortable before chasing intensity. Find a sculling camp to attend, or a local boathouse that offers lessons. The following websites will help you locate clubs, programs, and camps Judy Geer was a member of three U.S. Olympic Rowing Teams (1976, 1980, 1984)....

Developing capacity

In the broader scope of strength and conditioning training with kettlebells, we regularly mix the dosages and durations of the sets. We may wish to go very, very fast for a shorter period of time, to train power, or more slowly for a more extended period, to train muscular stamina and cardio-respiratory endurance. The interesting nature of kettlebell training is that you can go from slow to fast (i.e. pick up the pace later in the effort), but you cannot go from fast to slow. You have to learn...