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why not now

Why You Should Be Using Kettlebells

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Why You Should Be Using Kettlebells

First, what are kettlebells?! Kettlebells were first developed in Russia and are traditionally cast-iron rounded weights with a handle. Though you may have seen or used one in an exercise class, they’re actually still used a lot by special forces, martial arts masters, and national champion lifters, as well.

What makes this certain type of weight so special, you may ask? It’s because of how many athletic components you’re able to work. Research has shown kettlebell-specific routines to increase strength, strength endurance, general endurance, work capacity, balance, coordination, and agility, and to lower heart rate and blood pressure. A study commissioned by the American Council on Exercise (ACE) in 2010 found that, during a kettlebell snatch (a type of olympic lift) workout, subjects were burning at least 20.2 calories a minute. This is equivalent to running a 6-minute mile pace, and they compared that calorie expenditure to the amount of calories burned while cross-country skiing uphill at a fast pace. With all of these possible benefits that basically cover every spectrum of fitness and athletics, why not train with kettlebells?

If you’re just getting into training and are overwhelmed by all the different machines and weight types throughout the gym, the kettlebell can be your answer to simplify things. I recently earned my StrongFirst Kettlebell Certification, which focuses on 6 lifts that can essentially be the entirety of your workout routine. You may need a couple different weights, but you can basically replace an entire gym full of equipment with just a couple of kettlebells. A national champion track and field thrower, Dan John famously said “with this kettlebell in my bedroom I can prepare for Nationals.” Form and technique are very important while using kettlebells to train, so make sure you’ve got a coach that can introduce you to the basics - as StrongFirst says: “safe execution first, perfect is a journey.” Even with light weight, just because of the nature of the exercises using this modality, you will get a large training effect.

For those athletes out there trying to up their game, this style of training will be hugely beneficial for you, as well. A big component of what makes kettlebell training transfer to sports is the relationship between relaxation and tension that is ever present. To hit a ball it’s furthest, or to throw the most powerful punch, an athlete needs both of these components at certain times. First starting loose so that they can react, then an initial tensing as they initiate the movement, followed by another relaxation period as the arm or bat flies to its target at top speed, and finally when connection has been made, tensing with everything the athlete has against his or her target. With this order, you can achieve maximum speed in the movement while backing it with power and strength. By training with kettlebells, you’re working on these same ideals, especially during the kettlebell swing which, of the main kettlebell lifts, most closely mimics this order. In the swing, you’re relaxed as you swing in the down motion, followed by tension to initiate the movement, relaxation as the bell starts to swing up, and finally achieving full tension at the top of the swing. The swing, snatch, and clean are all considered “ballistic” movements by StrongFirst and will follow this same basic principle, while the get-up, front squat, and overhead press are considered “grinds” that’ll improve the amount of tension and strength your body can achieve. Prof. Leonid Matveyev, a soviet scientist, noted that higher-level athletes could relax their muscles faster, observing an 800% difference between novice and olympic-level athletes in the speed of tension to relaxation in muscles. If you can’t relax your muscles, then they can’t hit maximum speed, which will ultimately hinder how much force you’re able to produce.

What does all of this mean? It means that any level of athlete can gain big benefits from a kettlebell workout routine, whether you’re training for a sport, competition, or just to look better. If you’re looking to mix things up - or to improve your own kettlebell skills - I suggest looking for a Strongfirst SFG certified trainer and get swinging!


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How "Why Not Now" Started

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How "Why Not Now" Started

When it comes to making fitness a priority, we've told ourselves, "We'll start on Monday," or "It'll be my New Year's resolution."  Well, why not now?  Empower yourself in the present and make it your lifestyle!

Movement

How many of us are in love with fitness, training, rehabilitation, or anything related to the word I try to avoid using: exercise? Okay, I like to call any of the previous terms “movement” because it’s more intentional and it’s something we all need to do not only to survive, but thrive. You don’t need to love to move, but you do need to commit to movement in one form or another. For some of us, it’s because we’re training to perform our best at something. For others, movement may be used to recover from injuries. For most of us, exercise is not natural or enjoyable but we know we need to do it in order to look, feel, and be the best versions of ourselves. Believe it or not, I don’t personally enjoy fitness unless I’m training for a sport or an event. There are a few unique specimens who are passionate and sometimes obsessed with resistance training, running, plyometrics, etc. because it’s fun for them and allows them to reach a state of flow. Flow, aka “the zone”, is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. We can discuss that next time as it’s a subject that I’m particularly interested in. For now, let’s stay on task - I’m here to talk about: commitment.

Commitment

“A commitment is falling in love with something and then building a structure of behavior around it for those moments when love falters” - David Brooks’ lecture “The Next Big Challenge In Your Life”

I’m currently falling in love with the idea that I will be a parent soon, but I refuse to have a “dad bod”. My love and commitment has evolved, changed, and failed me several times - and that’s fine. I don’t have sporting events to train for, and I have no interest in training for a recreational event at the moment. In 2016, my commitment was to avoid having surgery to repair my ACL (yes, not having the surgery is an option). My focus was training hard to build the strength and body awareness necessary to have a fully functioning knee without a fully functioning ACL. Life is full of twists and turns and you don’t always have time to prepare for them, and that’s where motivation comes in. Your motivation is dictated by the current challenges you face. Motivation will keep you committed, and most importantly, keep you disciplined enough to keep you moving forward.

A Winning Mindset

Prior to the 2013 season, Russell Wilson inspired the the Seattle Seahawks with the phase “why not us”. In February of 2014, they won their first Super Bowl. Inspired by Russell Wilson, Justine and I came up with P4L’s slogan of “Why Not Now?” Why wait until tomorrow, next week, next month, or next year to focus on your fitness? Or better yet, why wait to commit to something you love? We all have a love for something, and that love will motivate us to stay committed to reaching our goals.


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