Kettlebells - Welcome to the Revolution!

Kettlebells aren’t simply a new fad. At the most basic level, they are essentially weight-lifting, or resistance training; and can be used in much the same way as ‘traditional’ lifting.

Where kettlebells come into their own, though, is the nature of the design. Kettlebells are off-centre – that is to say, the main bulk of the weight is always a little further away from the body than is the case with dumbbells, or barbells.

Normal gym-work teaches us to keep control and always know where the weight is; kettlebells take that concept and throw it out of the window. The whole point of kettlebell training is that your body doesn’t always know where the weight is, and as a consequence your muscles have fight to keep stability and control. This constant battle for stability is at the heart of what any kettlebell enthusiast will tell you – they’re fantastic for core development, both appearance AND strength. A training tool that gives you an impressive midsection as a by-product? Now we’re talking…!

So, if KBs are so great, why doesn’t everyone train with them? Well, like anything, it comes down to your individual goals. Want to be a 200lb, 8% body fat bodybuilder? You’re not going to build enough muscle solely with kettlebells to hit that goal. Need to drop from 300lbs to a ‘normal’ weight for your size? Again, kettlebells are unlikely to help; you’re unlikely to have the range of movement and basic fitness levels to make the best of them. So who are kettlebells perfect for? In my opinion as a PT, the list below are the kind of people who will get the most out of kettlebell training:

• Anyone looking to lose body fat

• Women seeking to gain a ‘toned’ appearance who have no interest in traditional weight-training

• Regular gym-goers who wish to build muscle whilst keeping body-fat levels under control

• Almost any person involved in a sport that demands a good level of CV conditioning

• Anyone who has ever used the simple phrase ‘I just want to get fitter’

• Strength trainers who rarely venture into higher rep ranges • Anyone who takes part in endurance activities (including marathons, 10ks, etc)

When you first start training with a kettlebell, as with anything new, take it easy! There’s no rush, no need to fly into the latest highimpact routine that will leave you feeling like a car crash victim for days afterwards. All the key, basic, big moves in kettlebell training start with the ‘swing’. Master this first, getting both the ‘half squat’movement AND the ‘straight back’ spot-on before graduating to more complex moves. Like with any new sport or training method, get the basics right first and you’ll avoid wasting time (and avoid potential injuries) further down the line. I’d recommend you then learn the kettlebell snatch and the clean and press.

After you have these mastered, you’ll have a good appreciation of kettlebell work, and can start getting to grips with some more complicated moves, and begin to incorporate body weight exercises as well to create some of the most demanding circuits you’ll ever do.

If you’re completely new to any kind of structured weight training, I’d suggest starting with a 4kg (females) or a 12kg (males). This is obviously a very broad generalisation, but it’s based on my personal training experience and it goes against the usually recommended 8kg for females, and 16kg for males. I’ve seen regular gym-goers utterly humbled by a 16kg KB; and there’s nothing like annihilating your confidence to put you off trying something that could otherwise be perfect for you. Similarly, women new to training often are simply incapable of pressing an 8kg weight above their heads, and to insist they just try harder is demoralising (not to mention ignorant of the trainer!)

If you’re used to the gym, and are capable of body-weight equivalent lifts (in the squat, bench press, and chin-ups for example) then by all means dive in at the higher end of the starting range; but don’t be surprised if a 16kg KB feels a LOT heavier than the equivalent dumbbell. Just for reference, it is often cited that a 16kg kettlebell, at the bottom of a ‘swing’, actually weighs nearly three times the weight because of the momentum generated, and the force needing to be applied to slow it down. Worth bearing in mind…!

To sum up, kettlebells can introduce a whole new level to your training. If you’re a complete newbie to fitness, they are a genuinely fun and interesting way to get some excellent, quick results. If you’re more seasoned, you’re still very likely to find even the most basic routine a good new challenge, and will be surprised to uncover some weaknesses (and strengths!) that you didn’t know you had.

RWF group exercise classes - 'Boot Camps'

It was brought to my attention recently that the term 'Boot Camp' has put off a few people from having a go at attending these sessions that we run. So, I thought I'd put a blog together to explain what the sessions are like, and to try and dispel a few misconceptions.

First of all, let me tell what ISN'T going to happen:

1. No-one will make you feel weak, or inadequate, if you can't do everything.

Every person at these classes (the trainers included!) has been where you are now - perhaps nervous, unsure about exercise, out of shape, out of practice etc. Everyone starts somewhere. RWF have a zero tolerance policy towards any kind of belittling behaviour. The atmosphere we encourage is a supportive one (with an element of informal competition between those people that like competing)

2. No-one is going to stand and shout at you, Sergeant Major-style.

Shouting at someone and pushing them simply makes people feel that they aren't good enough, and embarrasses everyone involved. If you want/need to be shouted at, then these sessions aren't for you. There are plenty of bootcamps run by over-zealous Army wannabees who will charge you to be shouted at for an hour. We won't. You'll be pushed, and encouraged, but it's constructive - not to satisfy your trainer's ego.

3. You won't be made to continue if you can't keep up.

You'll work at your pace. Sure, we'll encourage you to keep up. We'll let you know if we think you could do better, but we'll never push you beyond your capabilities. Saying that, you'll probably find you are capable of a lot more than you think you are.

4. You won't be doing Army-style training

We aren't going to make you run for 30 minutes. We won't make you crawl in the mud under cargo nets, or make you wear Army camouflage for an 'authentic' experience. You won't have to climb up and over 10ft high obstacles.

So, what will you learn to do?

You'll get good at being able to manipulate your own bodyweight to use as a training tool. You'll learn, and get good at, basic bodyweight moves. These are fundamental things that many adults lose - the ability to squat, to press up their own bodyweight, to jump, to sprint, to lunge. We make no apologies for not having a Bosu-ball to balance on for an hour, or for not having a Vibroplate to hone you into shape. We concentrate on the tough things that actually make a difference.

You'll learn how to add resistance. Using gymnastic rings, kettlebells, TRX, medicine balls, power bags - basically, anything that makes a standard exercise more difficult. But, you'll do it when you're ready, and when you're capable. All we ask is that you try. There's no shame in not being able to do something, but there is in not even attempting it.

Ultimately, you'll learn that even if you currently think you're fit, or even if you know you aren't, that your current capabilities are nowhere near your potential. Frankly, you'll be amazed at what you can do within a couple of months.

So, don't be afraid to come along and have a go. It's a good, supportive atmosphere. You will work hard, but it'll be within your own limits, not the limits of the person next to you. All we ask is that you push yourself to improve, week on week.

For more details on timings and prices, go to the website here