Most of us want to be fit, healthy and pain free. Yet for some reason fitness, health and outstanding quality of life are simply not a priority for the most.
Yes, we all want to be healthy. We want it in the sense that if health falls onto our lap, we’ll take it. We want to be healthy while living an unhealthy and comfy lifestyle…
Unfortunately health and fitness will not just fall onto your lap…It must be earned through time, sweat and hard work. And so most brush effort (and health) aside and do nothing. They do nothing until it’s too late.
To get healthy and fit and reach your optimal quality of life you need to change your mindset, make your health important and act.
So..
1) Start Now – regardless of your current fitness and health, start moving and improving your fitness, health and body. Any improvement, no matter how small, is step forward your goal.
2) Make it Important – make your health important. Make it a priority and let others know.
3) Think Long Term – think about where you want to be health wise in a year or two. May be even five or ten years. Remember that your journey doesn’t have to be perfect. You may stumble here and there but as long as there is progress. Keep going. It will add up in the end to a healthier and fitter you.
Dropped by my son’s elementary school at lunch today. What a mad house! Kids were clinging and hanging from playground structures like little monkeys, running around, screaming, playing games… Typical lunch at an elementary school..
Adult version of lunch is very different. Less running, less playing, more eating, more seating…
In fact, most of us seat for a living. No wonder that there are so many unhealthy, weak people. Unhealthy people who are overweight, have poor posture and alignment, suffer from compensatory movement that leads to muscle strain and more discomfort and pain…
Solution?
Mandatory kettlebell training during work hours
Walks instead of stuffy conference room meetings (I always think better when walking)
Naps
Companies would end up with happier, more productive, healthier workers who do more and miss work less…
About 20 years ago, my kettlebell coach pulled me aside. “You are doing too much too soon” he told me. It was true. I was 12 and I was in a hurry to catch up to older and more experienced lifters. Too much weight resulted in poor technique and much frustration.
Luckily my coach was paying attention. He pulled me aside and told me something that stuck with me for the rest of my life.
Principle of Gradualism is the best translation that I can think of.
“Gradual changes lead to consistent progress. The opposite, too much too soon” he told me, leads to injury and kills motivation.
At that moment I disagreed but decided to follow my coach’s advice. And I glad that I did as it kept me strong, motivated and injury free.
Many kettlebell coaches pride themselves on making their victims puke. I’d like to suggest that perhaps there is a better way to progress.
Kettlebell training started out as a ‘manly’ activity. “The Only Workout with Balls”, marketing boasted…
Marketing apart, kettlebells provided phenomenal results and it didn’t take long for housewives, celebrities, grandmas, female athletes and execs alike to start reaping the benefits of kettlebell training.
How do women benefit from kettlebell training?
Fat Loss (kettlebells provide intense fat burning workouts)
Strong bones and joints (load-bearing workouts)
Strength without bulk
Endurance and stamina of marathon runners (without the running)
Muscle balance and function (promotes proper body mechanics)
Watch Ksenya Deduhina (at snatch a 24kg (53lb) kettlebell 120 times
Kettlebell Training and Fat Loss
Kettlebells use whole body as a unit. One movement (swing, jerk, snatch, long cycle jerk) engages many muscles (legs, core, upper body), as a results many calories are used up.
In short period of time it is possible to burn hundreds of calories. Kettlebell training can be time efficient, incredibly intense and effective (and fun) workout.
Strong Bones and Healthy Joints
All kettlebell exercises are load bearing and help bones regain and maintain strength.
Kettlebell exercises are gentle on joints as there is no impact. In fact, many women noticed joint health and range of motion greatly improving while participating in kettlebell training.
Strength Without Bulk – Toned and Dense Muscles
Kettlebell training allows for strength of Incredible Hulk without the incredible bulk. Yes, you can have strong lean body and look like a woman. Kettlebells can help.
I’ve seen a noticeable improvement in strength and endurance in female clients in as little as seven days!
Muscle Balance and Function
Kettlebells force body to work as one unit. As a result, weak links are revealed and fixed. Body regains proper muscle balance and improved functionality.
Some people tell me that GS aka Kettlebell Sport does not produce fit, ripped people. They say “sure they are strong, but they just don’t look that good. Often pudgy or wiry, lacking definition”.
In my opinion it is a matter of focus.
Some do sport for sport. Others do kettlebell training with specific goal of gaining strength, muscle mass and endurance.
Focus is everything. Just take a look at Olympic Lifting world record holder Hussein Rezazadeh:
Incredible athlete, but you won’t be able to find his six-pack. Does he care? No! It’s not his focus.
Now take a look at any serious crossfit enthusiast, who does same lifts as Mr. Rezazadeh but has a different focus. Most likely he will have less body fat but won’t be able to lift as much weight. Different focus.
Kettlebell technique is no different. It is all about the focus and the desire behind the training.
If your focus is to be strong, fit and look awesome – original kettlebell technique and methodology is a perfect match. Just remember to watch what you eat and go easy on the donuts.
Found this question in our Facebook mailbox from Rino Lagacé:
“Hello M.Kanygin.
I was wondering if you could do a video or talk to me about the difference between Hard style and fluid style.I very much like and follow what you , M.Cotter and M.fedorenko are doing but I also see good stuff in the RKC and hard style…Whether it’s the biomechanic , the breathing or even the execution of a lift…
So I would really appreciate if you could give your opinion on the subject. The pros and cons or whatever your inspired to talk about on the diffence between the different styles……Did it change over the course of time ? Why is there so many style ? who has the right one ?Is there a right one ?
Thanks you M.Kanygin”
The question is an interesting one. I will share my opinion and you are more than welcome to jump with your opinions. Feel free to post it on your own blog or comment below.
I’d like to first say how grateful I am to Pavel Tsatsouline for introducing kettlebell training to United States.
The technique that Pavel and RKC organization is teaching is not wrong.
I’d like to stress this. What Pavel is teachingIt is not wrong.
It is simply incomplete.
Think of original Russian Kettlebell Training Technique and Methodology as a complete Jigsaw Puzzle.
Hardstyle technique is only a partially completed Jigsaw Puzzle of complete original kettlebell technique.
In a nutshell that’s the difference. Hardstyle is a stripped down version of original kettlebell technique. By original Russian kettlebell technique I’m referring to what is known as GS, Kettlebell Sport or fluid style of lifting.
Which one is right and which style is wrong?
In my opinion it is a personal preference.
Some are satisfied and ecstatic about their progress with Hardsyle, others want to learn more and explore a more complete picture of Kettlebell Training by seeking out more information about original Russian Kettlebell Technique. This is why “Science of Kettlebell Sport” DVD series were created. And yet others (like many of my students) start with original technique right away and get results that they desire.
For those practicing Hardstyle of training this is very good news.
It is good news because if they choose to explore and learn more, they don’t have to unlearn much. It’s more like adding to the picture and filling in some empty spaces. It’s like building on top of excellent foundation and taking it further to a new level.
I’m also finding out that there are many misunderstanding about what original Russian Kettlebell Technique and Methodology is. I think that topic deserves a whole series of posts on it’s own.
Would love to hear from you and get your take on it.
It is natural to focus on our strengths and sweep weakness under the carpet where no one can find it.
What I am suggesting here is to dig up, find and analyze your weakness. Granted, it is not the most comfortable and ego stroking method but in my opinion it is decisively vital to progress.
How should this concept effect your training?
First, find your weakness
Technique
Strength
Endurance
Second, create a plan to address the weakness
Technique: Do technique specific drills
Strength: Lift heavy (squat, deadlift, press)
Endurance: Higher volumes with lighter weights, jog
Finally, keep track, set benchmarks and watch weakness turning into strength, taking your fitness to a new level.
Here is your chance to win your own “Science of Kettlebell Sport” DVD.
Rules are simple. To be entered in the contest you need to:
Subscribe to Kettlebell Systema newsletter Become fan of Kettlebell Systema on Facebook or Twitter Link to kettlebellsystema.com from your website or blog
Please leave a comment on this post saying that you did so. The winner will be chosen at random by a random number generator. I will post the result 4 weeks from today, on August 2nd, 2010.
Such an honor to be a part of the first issue of the first Kettlebell magazine in North America.
The article is called “Survivng Long Cycle Competition” and it focuses, as you may have already guessed, on Long Cycle technique. To be more specific, you will learn about various technical variation of Long Cycle lift. You will learn about benefits and trade offs of Lower and Higher Stances, Behind the Knee Swing to save your back as well as few other tips to keep you going.
If you like the article, make sure to check out “Science of Kettlebell Sport” DVD as well as Kettlebell Systema Workshops and Certification Courses.
Some say that kettlebell sport technique taught by Kettlebell Systema is good only for kettlebell sport.
Not so!
Why do you think that kettlebell training is part of Russian Military? This is how most athletes were introduced to kettlebells in the first place, including world champion Ivan Denisov.
Competing and kettlebell sport are irrelevant to Russian Army. Increasing soldier’s strength, endurance and fitness, however, is vital.
So, proper technique is of outmost importance. It will keep you lifting heavier, longer and safer.
Training protocols, however, will differ depending on whether you focus on Kettlebell Sport or fitness. Remember to separate technique from training methodology.
Most of us want to be fit, healthy and pain free. Yet for some reason fitness, health and outstanding quality of life are simply not a priority for the most.
Learn more about Kettlebell Systema 
