Do you have New Year's resolutions out the wazoo? Give yourself permission to change your life and the world in a four year period instead of one unrealistically crammed year. If your New Year's list is too long, you may get discouraged and give up.

For example, a New Year’s resolution of losing 50 pounds in a year may seem daunting and, for many, impossible. A person who loses 35 lbs. that year, while he may be happy with his progress, may end up disappointed that his original goal wasn’t met. This is not exactly positive reinforcement for such a great accomplishment. The following New Year, the resolution might be dropped to a “more realistic and reachable” 30 lbs. Or worse yet, no resolution might be set at all.

While 50 lbs. in 1 year may seem aggressive, 100 lbs. in 4 years (25 lbs. per year) doesn’t seem as unattainable. The same person who loses 35 lbs. in his first year will be extremely ecstatic for the same amount of progress and motivated to do even more. Even if he does comparatively worse his second year and loses only 15 lbs., he’s still right on target for his four year goal.

Why “Leap” To A Four Year Plan?

Having a four year plan levels the playing field some. I know a personal trainer or two who seem to proudly live in some sort of personal mental bubble and are convinced that life’s problems can not and should not ever get in the way of your workout. If that is your personal mental attitude, the more power to you. It takes a special personality that can look fearlessly in the eyes of adversity without flinching. But for the rest of of us who are realists and not blessed (depending on who you ask) with such bold A-Type personalities, we know that bad things sometimes happen. A four year plan gives us permission to handle those issues as they come up, without feeling like we’ve “failed” from our original goal.

Life isn’t always like the movies. “The Eye of the Tiger” doesn’t just start playing in the air when you need your second wind.

Now, before everyone starts to object and thinking that I’m against setting shorter term goals, let me clarify. I am NOT saying that you should not have annual goals. You should. You should have goals to meet in a year, some in less than a year, and so on. But it is also important to have larger goals in mind. Every ultimate goal is simply a bunch of smaller milestone goals… so set long-term, mid-term, and short-term goals. My main point is that, too often, in our sincere eagerness to force a change in our life, we’ll take a long-term goal and cram it into a short-term time period. Don’t do that. Unrealistic expectations can set one up for failure. Life isn’t always like the movies. “The Eye of the Tiger” doesn’t just start playing in the air when you need your second wind. One should not only think in terms of one year goals. If he does, he will either fail often or he will succeed, but may lose sight of the big picture. Having longer-term goals ensure that your shorter-term goals continue to be challenging, while tempering them into reasonable bite-size chunks.

It’s kind of like estimating a couple extra hours or even a half a day into a road trip, so that you can take a detour for whatever reason, if necessary. If you plan too tightly, you’ll feel pressured to get to your destination on time. But if you give your permission to take a little longer (but still with a definite direction and reasonable speed) and allow for emergencies, you’ll enjoy the trip alot more and not be frazzled when you get to your destination.

Larger Timeframes Equal More Ambitious Goals (In Other Words, “Dream Bigger, Do Bigger”)

Not only does successfully reaching your immediate target goals get more realistic, it also allows you to think more outside the box of what you can achieve. Your limitations, your boundaries, are extended a little bit farther. Do you think that if you were given a million bucks and an acre of land, that you would build the same house than if you were given $250,000 and a quarter acre? Even if that million bucks was broken into four annual installments, you’d design and build the house knowing in the back of your mind that you’d have more to spend later. More than likely, the house would be designed in such a way that you could add on to it over the next four years as your receive this money. It’s not that the $250,000 house would be crappy. But no one designs a $250,000 house thinking that in four years it’s going to be expanded four times its size or quality. Sure, you might add on a room or two over time and even plan for it… but the one KNOWING that more money will be available later is likely to design DIFFERENTLY and more AMBITIOUSLY.

An Illustrative Case Study

Bigger goals take smaller goals to reach them. Bigger goals also motivate you to make your smaller goals bigger as well.

Joe is a middle-aged man with a beer belly, 70 lbs. of extra fat, a favorite couch. One day he looks in the mirror and decides that this isn’t the way he wants to live his life anymore. Something needs to change. Over the next day, he begins to steam over how much he’s wasted the past years drinking and partying and letting his body go down the crapper. At three in the morning, he wakes up and makes up his mind. Things are going to be different starting the next morning. He decides that, over the next year, he’s going to get back into shape… lose the fat, build more muscle, etc. You could probably pull his resolution out of a jar of common resolutions. There’s certainly nothing wrong with that. But what happens if he comes head to head with some challenges and is in danger of failing his goal? What happens if he meets his goal? Let’s see:

• If he encounters challenges, it’s possible he just might give up. Some people are like that… they know that the clock is ticking (only 364 days to go) and if they go off-course for whatever reason, they might try to recover a few times… but after a while, they might just give up and say, “Aw heck! I’ll just wait till next year! Next year is only four months away! Or he might just go the opposite direction and throw in the towel all together, accompanied with “I give up. I’m a loser. I’m just gonna be fat I guess. Might as well go get something to eat.”
• If he successfully meets his goal at the end of the year, he will no doubt deservedly celebrate… but he will have crossed the finish line that he envisioned; he has finished the race. What’s next? Well, his next annual goal might be to “maintain this new and improved me” or he might even think, “Cool! Let’s keep this going! Last year was all about dieting and building a little muscle. This year, I’m gonna put on 15 to 20 pounds of muscle using kettlebells and bodyweight exercises.” So his following year turns out to be the next obvious increment, and then the next year another increment, and so on and so forth.

Now, what if we changed just one variable in this equation? Instead of an annual goal, what if Joe made a four-year commitment to change and self-improvement? Four years is alot of time. The boundaries are extended… as are the possibilities. In four years, one can go from high-school graduate to college graduate, or from a governor or senator to President of the United States.

Not only does successfully reaching your immediate target goals get more realistic, it also allows you to think more outside the box of what you can achieve. Your limitations, your boundaries, are extended a little bit farther.

With a four year goal in mind, Joe thinks bigger. Rather than the typical and broad “Lose the gut, build some muscle”, he thinks more focused and ambitious. He starts out with the bigger picture, the million dollar home on the acre, instead of the $250,000 house on a quarter acre. Sure, he has to START small… but he is determined to FINISH big!

With that in mind, he decides that the next four years are going to be life changing. It’s not longer “lose fat, build muscle”, but it’s “lose all 70 lbs. of fat, put on at least 25 lbs. of muscle, and become a world-class competitor in Kettlebell Sport (Girevoy Sport)”. You see, now the goal encompasses so much more. Of course, he’s not going to be world-class in his first year. He might not even think about competing in his first year… but now he knows where he’s going for the entire road trip, not just for the first part of the journey. Having that bigger goal in mind will motivate him to continue on, with a clear path and a clear ultimate goal. And if he messes up, falls off the wagon, or whatever… he still has plenty of time to recover. The clock is still ticking… but he doesn’t have to feel like he’s in a panic and that it’s do-or-die-NOW. Every year, or even six months, he might set his immediate short and mid-term goals to focus on, but always with that four year end-target goal in mind. With this new laser-like focus, his potential for success is much greater with a leap year plan.

What Are You Waiting For? Leap To Your Next BIG Goal!

I hope that I have given you some things to think about regarding goal making and that you’ve seen how having more ambitious longer-term goals can benefit you even in the short term. Check out LeapYearsResolution.com and consider submitting your own “Leap Year’s Resolution“. The great thing about this site too is that you can actually post your own personal resolution for all to see. Sometimes that public declaration and having that accountability will help one stick to the plan. Even cooler, it looks like the site plans on bringing on experts from different areas to help people with their four year plans.

In four years, one can go from high-school graduate to college graduate, or from a governor or senator to President of the United States.

Granted, if you’re the type that is rigid in your routine and have got it all figured out, or if you are a driver personality and have a hard time being empathetic for those who move slower than you, then this might not be for you. For some of us, “getting there” will take a little longer than it might take others… but the important part is that we do get there. This site will help some of us get some of the items crossed off of our list, slowly, but surely.

No matter what your personality or lifestyle, may you find out what works best to motivate you to accomplish all your life and fitness goals, big and bigger!

Hammer Time At Crunch – Yes, That Is Actually A Guy Dressed Like A Fireman In The Background. No Comment.

Out-of-shape people everywhere, at one point or another, decide that they’ve “had enough” and they march into their local gym for a membership, determined to start making changes. All too often though, that determination fizzles. Why? Usually it boils down to a few different reasons… among the culprits is the feeling of being intimidated by the equipment and not knowing where to start, a lack of guidance and motivation (which is similar to the previous reason… but add to it not having to be accountable to anyone and not having anyone push you or encourage you), and, well, boredom.

Yawn.

Just Two Options Weren’t Enough

There’s always been two main ways to work out. You either: a) went to a hardcore gym where everyone’s biceps are bigger than your head (intimidating on many different levels for the 98 lb. weakling or the 298 lb. couch potato), or b) you could go to a Ken-and-Barbie health club where there were rows of stationary bikes propped in front of TVs, chrome and plastic-covered dumbbells, and some machines that made you scratch your head trying to figure out how to use it.

Here’s A “Ruff” Workout For Ya – Press Your Pooch To Lose The Pouch!

No wonder that there are so many gym members on paper, but very few at the gym. In fact, according to the International Health, Racquet & Sportsclub Association, 50.2 million people belong to a health club in the U.S. However only 35% visited more than a hundred times a year.

Well, finally, club owners and trainers started to realize that more was needed than simply a place to work out. It’s not enough to provide some equipment, some high-tech machines, and a loud stereo system blaring “St. Elmo’s Fire” or “Eye of the Tiger”. It was just as critical to provide the new fitness newbie with guidance (as in instructor led programs) and a variety of interesting programs to keep the attention of these new fitness recruits. After all, the decision to march into a gym is often an emotional one, which means that it’s often a non-committal, fleeting thought that one can be easily distracted from, once the discomforting feelings that led to the epiphany is gone.

Let’s Get Crazy

According to the recent Wall Street Journal article, “Gung-Ho at the Gym, Then Boredom Sets In“, an effective solution is to have a variety of classes… not just the standard spinning or yoga class, but other programs as well.

Dodge Ball – Work Out Your Frustrations – Here’s A Bunch Of Goofballs Getting Ready To Peg Someone In A Game Of Dodgeball.

Why are classes so effective? Well, for one, you have the camaraderie of those around you… many who feel like they’re gonna die, just like you, during that level 7 climb. The stronger tend to give encouraging words to the not-so-strong. The trainer is also pushing you. And afterwards, the secret, competitive side of you whispers inside, “Ha! I lasted longer than you!” The healthy competition tends to push one further than if that person to simply work out on his or her own. Another reason, again, is the cure to boredom. I mean, hey, what can be a more interesting workout than hoisting your dog in the air (yes, there really is a class for this), a game of dodgeball, or swinging a sledgehammer. It beats wandering around in a midst of machines wondering, “which one should I do next?”

High-end fitness chain Equinox adds new classes to the schedule every quarter, which the company says are based on the latest research and fitness trends. Recent examples have included an interval-training class called Tabata and an entire program centered on a rubber cylindrical weight called ViPR.

Win A Chance To Work Out With Kelly Rowland. If You’re A Fan And You Lose, You Still Win. Of Course, If You’re NOT A Fan And You Win, You Still Lose.

If curing the boredom isn’t enough, Crunch has added bribing as another incentive to battling the bulge regularly. Crunch offers a class called Motivation. If you attend six classes, you’re actually entered into a contest to win a trip to New York City to work out with Kelly Rowland, singer of the hit song “Motivation” (which also features Lil Wayne).

I’m glad that the mainstream fitness industry is finally starting to get it. I mean, sometimes it borders on silly… but hey, whatever works. If you’ve gotta sing, dance, cackle like a chicken, or bribe them… if it gets people into the gym on a regular basis, it’s good for the body and good for the industry’s bottom line.

I was disappointed that the Wall Street Journal article did not mention kettlebell training classes. After all, not only will they kick your butt more than a spinning class led by Lance Armstrong (who, by the way, works out with kettlebells) on RedBull, they’re extremely versatile and fun. With the right instructor and with a group of other fellow victims, er, workout partners, you will always be kept on your toes. A good, hardy CrossFit workout, to me, is the ultimate in variety and challenge wrapped up into a tidy little fat-burning, strength-building, butt-kicking, pain-loving package. It’s too bad they didn’t mention anything like this, but you know what? I think it’s great that American fitness for the general public is stepping it up. The day I see Russian kettlebells,

TRX Suspension Training, and Ropes Gone Wild is the day I’ll know that the Battle of the Bulge may someday soon see its end.

We’re Having A Sale… THE FOOLISH APRIL SALE!!!

Ok, we’re going to practically give away a few advertising spots on Kettlebell.com. These ads will appear on EVERY SINGLE PAGE of Kettlebell.com and NOT in rotation with other ads. That’s right… it’s a little crazy, but hey, that’s how we roll here at The Bell!

We're Having A HUGE Sale On Ads!

Yes, this is a foolish idea. I mean, think about it… you’re getting the opportunity to have your banner with an exclusive few others on every page of THE ULTIMATE KETTLEBELL RESOURCE, Kettlebell.com. For how much, you ask?

This is the crazy part:

Have your 125×125 banner on Kettlebell.com for $69 for 30 days, $119 for 60 days, $149 for 90 days*. First come, first served. We may decide to close this special offer at any time, so act now!* We will also be rolling out other banner sizes and options, so if you’re interested, contact us.

If you’re interested in advertising with us, send an email to kettlebelldotcom@gmail.com.

This Is First Come, First Served

Some are saying that we’re really FOOLISH here at The Bell for practically giving away these crazily priced banner ads on Kettlebell.com… We say that only a fool would not take advantage of this incredible deal!

*Upon final approval by Kettlebell.com.

Lance Armstrong Swings A Kettlebell - CREDIT: Art Streiber/Men's Health

Kettlebells blend strength, cardio, and mobility into one super-efficient workout. The kettlebell swing is the foundation of kettlebell training. It is an explosive movement that works the posterior chain (glutes and hamstrings) like no other. If you want amazing butt, this is one my top picks for getting one. I also love single leg squats and single leg deadlifts for getting your rear end looking right.

Here are a few cool facts about the kettlebell swing:

1. Kettlebell swings are an awesome conditioning and fat burning tool.

2. They develop back endurance which Dr. Stuart McGill, a leading spine/back expert, says helps with the reduction of back injuries.

3. They are the foundation of the kettlebell snatch which was shown to burn at least 20.2 calories per minute during a recent study in which the participants performed a 20 minute snatch workout!

4. Swings work the abs and strengthen the core muscles.

5. They work the all the muscles of the posterior chain including the glutes, hamstrings, and entire back. It is extremely important to develop all these muscles, especially if you do a lot of sitting. This will also help out with your posture.

6. Did I mention they’ll make your butt look WAY better?

If you want to learn how to burn twice as much fat in half the time by using kettlebells, come check out our 21-Day Rapid Fat Loss Boot Camps in Suwanee, GA.

Watch this video to learn how to do a kettlebell swing:

When you’re done viewing the gallery, be sure to check out the accompanying article about the commercial corruption of the kettlebell…

[cincopa AMLANEaZrhsz]

We’d love to hear to hear your thoughts on this… What do you think about Jillian Michaels trying to teach the Nielsons how to swing the kettlebell using nothing but your back and upper body strength? Has anyone tried working out with a five pound kettlebell? Does anyone actually HAVE a five pound kettlebell? Let’s get a review. Perhaps some of you mini-bell users have feedback contrary to the opinion of the writer of “The Commercial Corruption of the Kettlebell”. Please, leave us some comments below and let’s see where the conversation takes us!

Check out the accompanying article about the commercial corruption of the kettlebell…

Ok, I guess since the kb is going mainstream, I shouldn’t be surprised to see it… but it still makes me wince. I’m curious what you think.

I Mean, Seriously. A 5 lb. Kettlebell?

When I started out with kettlebells, way back in like, 2000, the smallest size kettlebell you could get was the 1 pood (16kg – about 35 lbs.). Back then, there weren’t incremental sizes… you went from a one pood to a two pood. No in-between. In fact, when Dragon Door starting out with incremental sizes, the crowds (“The Party”) went wild.

Then Dragon Door made another great move. They departed from selling only the traditional one pood size and up, and went downward instead. Creating the 12kg and even the 8kg kettlebell allowed more people, particularly the average build female, as well as younger gireviks to enter the world of kettlebells.

Five pounds. It looks like a pacifier.

Jillian Michaels - Kettlebell Pseudo-Trainer

Eventually, the popularity of kettlebells grew until the inevitable happened. Once the kettlebell hit the commercial mainstream, people who had ZERO ideas about kettlebells or the culture behind it began to try to make their quick buck. Those who ate kettlebells for breakfast absolutely groaned when they saw Jillian Michaels supposedly “training” contestants of “The Biggest Loser”. She even gave kettlebell training tips on the show for the innocent viewing audience. And what really busts my bell is the five pound kettlebell by KettleWorx, and similar sized kettlebells by other commercial corrupters. Yes, that’s right. Five pounds. It looks like a pacifier. Can you say “Mini-Kettlebell”?

Enter the Mini-Kettlebell

What can you possibly do with a five pound kettlebell? Seriously. I guess you can jog with one, the way you do with Ken and Barbie dumbells… but you’ll look like an idiot! Personally, I found even the 8kg kettlebell hard to work with, because it is so light. For example, when doing a snatch with an 8kg kettlebell, it’s hard to really feel the momentum. It’s so easy to simply hold the bell in place with a halfway-firm grip on the handle, that it’s really difficult to work with.

The miniature kettlebell is perpetuating the softening of America. If the rest of the world follows, we will see a new generation of out-of-shape wimps.

But I guess I understand. There are some people out there that would have a difficult time even with an 8kg. I suppose that there may be someone out there that would find a 5 lb. minikettlebell useful out there. For example, maybe someone like Romeo Dev. I can even see this being a good size for someone going through some sort of physical therapy. But it’s not like they’re presenting this as a therapy tool. Rather, they market it as simply another size. To make this a mainstream size… that’s just laughable.

Aditya Romeo Dev Can Be Excused For Working Out With A Mini-Kettlebell.

But it gets better.

KettleWorx isn’t the only player in the mini-kettlebell world. Jillian Michaels sells her “ultimate” (Ahahahahahaha!!! Um, sorry. Got carried away.) adjustable kettlebell that can be adjusted in weight from five pounds to 20 pounds. We also have well-known brands such as Marcy, CAP Barbell, Everlast (They call it a “kettle weight”. Yeah, you heard me right), and yes, even Weider. Weider?!!! Say it ain’t so, Weider Joe! (RIP. I wonder if Joe would turn in his grave if he knew what his company was marketing now.) Come on guys! You should all know better!

At least Gold’s Gym, Go Fit, Valeo, and Dragon Door have drawn the line (so far) at 10 pounds. I don’t think a ten pound kettlebell is so unreasonable. I wouldn’t even call such a kb a “minikettlebell”. I mean, I think for men and athletic women, this would rarely be used. But for the less fit, I think a 10 lb. kettlebell is probably about the smallest you can get and still be practical.

…these tiny, little kbs have their place. They should be sold in shops that specialize in personal therapy supplies, or even on shelves in the toy department.

Awwww! What A Cute Little Lunch Box!

So anyway, the list goes on. There’s no surprise that Danskin has given us a feminine pink five pound kettlebell. MBody has a nine pound kb. Body-Solid makes a five pounder. J Fit has an 8 pounder, while Empower gives us the handy 5 pound kettlebell, in a box. (What’s that? Your lunch box?) The Firm has their own DVD and 5 pound kettlebell set.

Even Gaiam has decided to jump on the bandwagon by selling the Kettlenetics Slim & Tone Kit, complete with a 4 pound kettlebell. Finally, the grand prize goes to well-known trainer Kathy Smith for her “Kathy Smith’s Kettlebell Solution“. Yesirreebob, this is quite the starter kit… you get a DVD (complete with a picture of her, on the cover, doing a BICEP CURL with her minibell), a workbook, and not one, but TWO kettlebells! Ooooooh! Did I mention that the big, advanced size kettlebell is a 5-pounder? Yep, the other is even smaller… It weighs in at a very intimidating THREE POUNDS! Careful! Don’t injure yourself!

I guess I’m just ranting here. I mean, I guess that these mini kettlebells can have their place in a more cardio-centric workout or in physical therapy, such as for shoulder injuries. Exercises that incorporate a medicine ball could be ideal for a mini-kettlebell. (Heck, are there any excercises that incorporate a tennis ball? We could sub out the three-pound kettlebell for it!) So I’m not saying that they are useless. I just can’t believe that these are being sold on the shelf as the “starting weights” for the mainstream, general public. I actually read on one site that the 10 pound kettlebell is recommended only for the advanced student. By “advanced”, do they mean someone really advanced in age? Like 105? I mean, I know that not everyone is in the best of shape… but a person not being able to do a proper two-hand kettlebell swing with a ten pound kettlebell is going to be the exception. So I can’t see justifying the expense of putting the product on the shelf for everyone to consider as an “advanced” weight.

The miniature kettlebell is perpetuating the softening of America. If the rest of the world follows, we will see a new generation of out of shape wimps.

Say It Ain't So, Weider Joe!

In all fairness, again I say that these tiny, little kbs have their place. They should be sold in shops that specialize in personal therapy supplies. That’s why I can’t be too critical of Fitness by Cathe (Altus). They do offer a four pound, six pound, and eight pound kettlebell… but it’s actually just a medicine ball with an attachable handle. At least they are promoting it as a medicine ball that can convert to a kettlebell, rather than outright trying to pass it off as a “real” kettlebell.

I think it’d be reasonable to see these on the shelves in the toy department. It’d be a much healthier alternative to video games… Except the Wii. Wii Fit (and similar types of Wii fitness applications) might not actually replace a well-used gym membership, but at least it’ll get the couch potatoes active… and hey, it’s “playing”, not “working out”. The Wii rocks.

Are You Sure You Want To Work Out With The 5 Pounder? Maybe Little Jonah Can Spot You.Thanks to kettlebellathleticsblog.com

I’d love to see my kid (if I had one… four dogs are plenty for me) “working out with Daddy” with a five pound kettlebell. (I think even a toddler would laugh at the three pound kettlebell.) Of course, I’m not talking about teens. If they’re old enough to work out, they should be starting out with at least the ten pound one. By the way, my friend Steve Maxwell has a good older article on encouraging your kids to exercise.

To be fair to those who might actually be interested in these micro-sized kettlebells, I looked at reviews at various websites that sold these. Surprisingly, the reviews highly rated these products. I guess the one good thing about such a tiny, tiny, tiny sized kettlebell is that it definitely is not intimidating. Perhaps these paperweights are just what some very unfit need to get off the couch. Again, though, I remain standing by the fact that most people in the general public don’t fit in this category. Of course, walk into any buffet in America, and you just might beg to differ.

I’ve always looked forward to seeing kettlebells become more well known, because I know it’s such an effective tool. But at the same time, I’ve always also wished it could be a little known secret. Way back in 2001, when someone on the forum asked if the kb was going mainstream, I definitely had my opinion (check it out… under the post by “WarpedMind”) that it would be best if it remained that way.

Imagine The Great Muhammad Ali Training With This. This Kettlebell Would Float Like A Butterfly... And Stink Like A Behind. Ok, Bad Joke. Sorry, Couldn't Resist.

Now it has hit the mainstream and I see the kind of crap that the commercial world is coming up with to corrupt the kettlebell culture, I really wish it remained somewhat unknown. I guess the secret is out. Commercial Corruption is here to stay. Three and five pound minibells. Jillian Michaels doing kettlebell training on “The Biggest Loser”. What has this world come to?

All I can say is, there is alot of good stuff out there… but “Buyer Beware”. Research before you buy. If you want to learn about kettlebells, learn from a certified trainer or coach. Don’t learn from a celebrity simply riding a wave. And don’t just buy something because it’s on a store shelf and has the word “Kettlebell” on it.

With that lesson learned, I leave you with this video of the great Jillian Michaels, showing us how to injure ourselves. *Shudder* I guess her technique would be safe with that five pound kettlebell. Maybe. (Editor’s Note: Since the publishing of this article, the original video has conveniently been removed. On a search, the only videos of Jillian training with kettlebells seem to be a somewhat “new and improved” version. I guess the kettlebell world’s feedback made its way to the powers to be. Thank goodness. So the video below replaces the original.)

https://www.youtube.com/watch?v=pSxxzluPri8

What is your opinion on the commercialization of the kettlebell? Is it a good thing or are the cons outweighing the pros on this one? Is any publicity better than nothing? Or do you wish it was still “our little secret?” Let’s hear it. Maybe I’ve got this whole mini-bell thing all wrong. I have to admit, I’ve never worked out with a kettlebell that small. Please leave a comment with your opinion… no holds barred. Oh, and by the way, if anyone actually HAS a 5 lb. kettlebell, I’d really, really love to hear from you in the comment area. I’m curious as to what sort of review you’ll give.

Check out the accompanying gallery of mini-kettlebells…

I have been in the fitness industry since 1982 when I joined my first gym and also worked the front desk while helping members with their workouts.  Gyms were much different back then. We had a full line of the original Nautilus machines, tons of free weights, dumbbells, cable machines, squat stands (not racks), a weightlifting platform, and absolutely no cardio equipment. Rock music blasted the stereo and the mirrors were always fogged up from the humidity. This was a serious bodybuilding gym where Mike and Ray Mentzer would often pop in for a workout using High Intensity Training and putting on a great show posing for us. 

…I told my kettlebell class to grab a sandbag, a kettlebell, and get ready to do some TRX exercises as well. This moment changed the way me and my clients performed our workouts forever.

Fitness has changed a lot since then.  Now, we hear about Crossfit, core and functional training, Tabata Intervals, and the list goes on. Gyms like LA Fitness are much different now than my first gym in 1982 and mostly a social outlet with a lot of fluff and more cardio machines than anything. I never did get a decent workout at these types of gyms.

In early 2009 I left behind the 25+ years of gym training and started to workout at home and began using a combination of kettlebells and the TRX Suspension Trainer with a Tai Chi cooldown. My body was actually in a state of shock from having to actually “work”, balance, stabilize, and use its core during the entire session.  It paid off though, I rehabbed a torn Labrum in my right shoulder and actually regained a lot of strength while putting on some lean body mass in only 30 days.

In June 2009 I opened my boutique 900 sq ft fitness studio (which is now 2400 sq ft), Supreme Ultimate Fitness, in Boca Raton, FL and began teaching classes that consisted of kettlebells, sandbags, and the TRX. I was already using kettlebells for me and my clients when a Facebook friend told me about sandbags and then one day I told my kettlebell class to grab a sandbag, a kettlebell, and get ready to do some TRX exercises as well. This moment changed the way me and my clients performed our workouts forever.

Kettlebell-TRX

Now that I’ve preached the word of kettlebells, TRX, and Sandbags let me show you a typical 14 minute workout, not including warm up and cool down:

kettlebell 2 handed swings – 60 sec

kettlebell alternating swings – 30 sec

kettlebell cleans right – 30 sec

kettlebell cleans left 30 sec

kettlebell goblet squat  – 30 sec

TRX Pistols (one leg squat) left 30 sec

TRX Pistols right 30 sec

TRX rows – 30 sec

TRX Chest Press 30 sec

Sandbag clean and press – 60 sec

Sandbag deadlift with side to side rotation -60 sec

Kettlebell snatches right 30 sec

Kettlebell snatches left 30 sec

Kettlebell single leg deadlift right 30 sec

Kettlebell SLDL left 30 sec

TRX Bicep curl 30 sec

TRX Triceps Press 30 sec

Sandbag shouldering – 60 sec

Kettlebell overhead press left 30 sec

Kettlebell overhead press right 30 sec

Sandbag Russian Twists – 60 sec

TRX suspended crunch – 30 sec

TRX plank – 30 sec

You can switch exercises and order. I like to use combo of upper and lower body, push and pull, and keep it moving with no rest. Use a gymboss timer or something similar so you can focus on the workout.  More advanced students can go up to 30 minutes with this workout. Tons of different exercises and combination. You will never have to do the same workout twice.

This type of training does require that you start with proper technique using kettlebells and the TRX and moving slowly into a full blow workout after you have mastered the basic exercises. I would suggest finding a certified instructor in your area.  If you need any help with that let me know and I will be happy to locate one for you.

Dale Buchanan has been working in the fitness industry since 1982. He is the owner of Supreme Ultimate Fitness in Boca Raton, FL, where he instructs and coaches people on how to use kettlebells as well as conduct bootcamp style group classes with kettlebells, sandbags, ropes, TRX, and other fun tools. He also performs personal training sessions for the elite Boca Raton residents. His philosophy is a WHOLISTIC approach to fitness, health, and wellness. A lifestyle that encompass a balance between mind and body. Not just to look great; to feel great, move well, and have no injuries.

There was a study done by Ace Fitness, led by John Porcari, Ph.D., and Chad Schnettler, M.S., at the University of Wisconsin, La Crosse Exercise and Health Program. After taking baselines of their test subjects (another word for guinea pigs) based on a treadmill workout and a five-minute snatch routine, these 10 kettlebell-experienced volunteers, male and female, between the ages of 29-46, performed a 20-minute basic kettlebell snatch routine. A 12kg, 16kg, or 20kg kettlebell was used, depending on gender, weight, and experience level of each subject.

If you don’t feel like doing the math, we’ve done it for you. This workout will cost you 404 calories. And they can keep the change… because, don’t forget, that your body will continue to burn some calories for some time after your workout.

Here are the 20-minute workout details:

• Basic warmup
• Snatches for 15 seconds – dominant hand
• Rest for 15 seconds
• Snatches for 15 seconds – other hand
• Rest for 15 seconds
• Do the above set 20 times
• Cool down for 5 minutes

It doesn’t sound like much, does it? Well, looks can be deceiving.

The volunteers who performed the workout above had their heart rates monitored at 60-second intervals, as well as a blood lactate test immediately after the workout was completed.

The Results

You Can Have Results Like This With A Kettlebell And 20 Minutes!

During the 20-minute workout, the subjects burned an average of 272 calories, in addition to the calories burned as a result to the anaerobically. Based on estimated oxygen consumption, they burned an average of 13.6 calories per minute aerobically. Based on the blood lactate measurements, an additional 6.6 calories per minute were burned anaerobically. Total, they were burning at least 20.2 calories per minute, which is about the same as running at a 6-minute mile pace. With this simple snatch routine, you will burn more calories than cross-country skiing uphill at a fast pace.

If you don’t feel like doing the math, we’ve done it for you. This workout will cost you 404 calories. And they can keep the change… because, don’t forget, that your body will continue to burn some calories for some time after your workout. It may not be like the 400+ calories, but consider these calories freebies.

But that’s not all, folks!

The average HR (Heart Rate) during this workout was between 86 and 99  percent of the kettlebell HR max for all subjects (fig. 1). The average HR was 93%, but some averaged 99%.

The treadmill VO2 max was 23% higher (38.9 ml/kg/min vs. 31.6 ml/kg/min) than the VO2 max from the kettlebell VO2 max (tab. 1).

Your Heart Will Take A Healthy Beating

Why is this routine so effective? Snatches involve the movement of the entire body, not like an isolated muscle exercise such as the infamous bicep curl. Pair the whole body movement with the fact that it was done very quickly due to the interval-training approach, and you have a killer 20-minute workout.

Of course, you shouldn’t do this workout every day. You should vary your routine sometimes. You’ll lose more weight in this routine, which is of a much higher-intensity workout than the standard weight training routine. Better still, you’ll also be giving yourself a workout that improves your aerobic capacity.

So, there are no excuses. If you’d like to burn an additional 400+ calories a day, take out twenty minutes and your kettlebell, put on your wristwraps, and get to work!

Reference: https://www.acefitness.org/getfit/studies/Kettlebells012010.pdf

I’ve never dropped a kettlebell during a workout. Well, except when I’m doing some kettlebell juggling… but other than that, I’ve never lost my grip on one unless it was to intentionally squash a cockroach. (Ok, I’ve never actually used it for such crude (yet satisfying) purposes. I just thought I’d go with a little imagery. Work with me here.)

Sweatbands May Work, But They Won't Necessarily Make You Look Cool

A common fear among people who first hear of the Russian kettlebell is that, surely, it must be dangerous. Well, first of all, don’t call me Shirley. Um, sorry. Second, the cool thing about kettlebells is the fact that, the more you work out with them, the stronger your grip gets. This, in turn, greatly reduces the chances of your ever losing control of the beast.

It’s for this second reason, among other reasons, that I always encourage my students to master the two handed swing first, followed by the one handed swing. They on swinging the kettlebell higher as the confidence level allows. Once they are comfortable with swinging the kettlebell, they then progress to snatches for the overhead action. The reason I tell you this is to back the fact that, as long as you start off at ground floor with the two-handed swing and progress from there and avoiding working to failure, losing your grip should never be an issue, even for a beginner.

That said, as you slowly begin to be hypnotized into the kettlebell cult and you begin to push yourself harder and harder, the risk of a kettlebell accident increases, especially if you begin competing in kettlebell sport. Trust me. An iron kettlebell is not something you want to drop. Check out this kettlebell fail, courtesy of Tom Furman:

Yes, I know. He didn’t actually lose his grip in the video above. This drop is the result of fatigue. However, imagine if you combined the fatigue with a grip wet with sweat. It would be a very dangerous combination.

Which brings me to wrist wraps.

Minimizing the sweat is an obvious benefit, as it reduces the likelihood of dropping the kettlebell on your head and conking yourself into the land of Oz.

Wrist Guards Are For Sissies

Kettlebell sport (otherwise known as girevoy or competitive kettlebell lifting) is a sport that is very minimalist in equipment. Compare it with football, where each player is wearing a helmet, protective gear, and so on. Usually, when we lift kettlebells, many of us don’t even wear shoes in practice because of Pavel’s past workout recommendations. So it’s understandable why most people do not think about wristwraps.

Now, the wristwrap is not worn for the purpose that many beginners might wear them. When learning the snatch, beginners often get a goose-egg type of bruise on their forearms. One may think that wearing these thick sweatbands or wrist bandages is for the purpose of protecting this vulnerable area. But that’s not the reason we wear them. The sort of bruising you get from banging your forearm with a kettlebell during a snatch is the result of poor technique. Believe me, the small amount of material in a wrist band is hardly going to protect your forearm from a 16 kg ball of iron’s inertia. It might help a little, but not enough. Some beginners may choose to buy a wrist guard for this reason. I personally don’t recommend a wrist protector though, because we don’t want to encourage bad technique. It is my opinion that it’s better to feel the bruising, as feedback that you’re snatching wrong and then to fix it. Don’t mask the symptoms of poor kettlebelling. Tough it out and get it right!

The Real Reason For Wrist Wraps

The main reason wristbands are worn by kettlebell competitors (not all do though… the guy in the video above wasn’t. Of course, he also kb-butted his head!) is that they act like sweatbands, minimizing the amount of sweat that reach the hands. Minimizing the sweat is an obvious benefit, as it reduces the likelihood of dropping the kettlebell on your head and conking yourself into the land of Oz.

A second reason for wearing these is that they do provide a little muscle support and a feeling of security. Wearing a wrist wrap makes you feel that your wrists are just a little bit stronger. The compression of the bandages to the forearm muscle do lend support to the muscles and tendons in the forearm and help them maintain their strength and endurance longer.

The third reason is that they make you look like you know what you’re doing. Ok, I’m being facetious. But you know what? I’m sure there are some vanity reasons for a few of you guys out there!

For those of you who would like to give bandaging your wrist a try, check out this video below from my fellow AKC coaching colleague, Bao Tran:

As you can see, there’s not much to preparing wrist bands, and the benefits will be well worth the effort. Training with kettlebells can be a very safe or a very dangerous workout. It really depends on you. Personally, I like to reduce the chance of allowing my hands to get sweaty to the point that I drop a 32 kg kettlebell on my collarbone. Yeah, not exactly my idea of a good time. So do yourself a favor. Buy yourself a box of Ace 3 inch non-adhesive bandages. If it’s good enough for world champion girevik and master of sports, Valery Fedorenko, then it should be good enough for you. Spend the five dollars and spare your collarbone, head, and dignity. It’ll be the best five bucks you’ve ever spent!

Let’s Wrap It Up

In summary, if you’re a beginner, progress in stages of difficulty, starting first with becoming comfortable with the swing and work up to being confident in holding your kettlebell above your head. Don’t wrap your wrists just to avoid bruising your forearm while you learn snatches. If you are bruising yourself, go out and hire an AKC coach/trainer or RKC trainer to learn proper technique. Your forearms will thank you. In any serious workout where you are really working up a sweat, I highly recommend wearing some wraps to soak up the sweat and to give you the extra support to the forearm muscles and tendons. Your head will thank you.

If Achilles was a kettlebell lifter, his weakness would have been his wrist, not his heel. Don’t let it be yours.

What are you thoughts about wearing wrist wraps while working out or competing with kettlebells? Have bandaging up your wrists made any difference in your kettlebell performance? Please add your comments to this article. Let’s hear it!