Introduction to Kettle Bell Fitness Training to be Held in Troy

A Kettlebell workshop will be held Sunday, December 13th from 11:00-2:00 at Krav Maga Detroit
in Troy. This workshop is for anyone looking to learn about kettlebells for the first time, and for people with some kettlebellexperience who want to improve their technique. Anyone currently taking our classes or for those who would like to start our classes would certainly benefit from this course. If you are looking to kick-start you
kettlebell knowledge then this class is for you. Space is limited, so pre-registration is required. Cost is $30 for the class. The class is open to everyone and no equipment is necessary. Class is from 11 a.m. – 3 p.m. at Krav Maga Detroit, 950 W. Maple, Troy, MI 48094. Class will be led by Bob Budai and Johanna Funk, certified Kettlebell Instructor/Trainers. To register, please call 248-643-4448 or email: info@kravmagadetroit.com

Fitness: Kettlebells 101

What is a kettlebell? Funny you should ask.

You could go see the latest Rocky movie, but let me give a little background (no offense to Stallone). A kettlebell, also known in Russian as “giri” or “girya”, resembles a cannonball with a handle. While its exact origins are not known for certain – several cultures, including the ancient Greeks, Scots, Germans, and Shaolin monks have record of using a “ball with a handle” – the kettlebell.

By most accounts, it appears to have its roots in Russia sometime around the 18th century. At one time, the kettlebell was used as a farming implement to measure grain, using units called “poods”, with 1 pood equaling 16 kilograms (about 35 lbs).

Currently, kettlebells generally range (with a few exceptions) between 9 lbs. and over 100 lbs. In the early 1900’s, kettlebells were used by many of the famous strongmen, including Eugene Sandow and Arthur Saxon.

In 1985, the modern sport of kettlebell lifting was developed with the current rules in the Soviet Union. In 2000, former Soviet special forces instructor Pavel Tsatsouline, introduced kettlebells to America and began the first instructor certification – the Russian Kettlebell Challenge (RKC).

Currently, there are 3 main categories of kettlebell lifting:

1. Classical (competition) – Includes 2 different lifts: a one arm snatch (raising the bell from just above the ground to overhead in one fluid motion repeatedly); and a two arm jerk (starting with two bells at chest level and press both overhead repeatedly). Each is performed for 10 minutes without stopping. Men use 70 lb. bells, while women use 35 lbs.

2. Juggling – Actually using various size bells and flipping them in the air

3. General fitness – Kettlebells have been shown to be one of the most efficient and effective training tools for weight loss, strength, endurance, speed, agility, power, flexibility, and balance; as well as requiring mental concentration and focus. The perfect portable gym, only one kettlebell is initially required, along with a 4 ft x 4 ft area, and as little as 10-30 minutes of time. Exercises can mimic common dumbbell exercises, but generally include kettlebell specific moves.

While kettlebells are nothing new in the coastal states, they are slowly gaining popularity in Michigan. You may have seen them advertised on-line or in magazines. You may have also seen them at local gyms and health clubs. These little tools have produced miraculous results for some people – weight loss of up to 100 lbs in one year (extreme example) – significant strength and endurance increases at all levels of fitness (including professional athletes), and rehabilitation for injuries.

Kettlebells are extremely safe and effective, however, in untrained hands – like anything – they can be dangerous. As is common in the fitness industry, people take a good thing and apply an instant gratification mindset. They don’t want to take the time to properly learn, so they are content to do it incorrectly. Do not be fooled by the so called “expert” personal trainer who appears very strong or athletic. Kettlebells require a different kind of strength than common exercise tools, as well as appropriate education.

There are few qualified certifying agencies for kettlebells, and only about 11 certified kettlebell instructors (not all of them practicing trainers) in Michigan. Personal trainers need to make the effort to properly learn kettlebells. You would not learn to play basketball from a book or video, you need actual instruction and practice, kettlebells are a skill, also, and require the same respect. If you are interested in exercising with kettlebells, follow this simple advise: do your homework when choosing a trainer, have an open mind, and give kettlebells a shot – you will be amazed with the results.

Bob Budai is a physical therapist, personal trainer, and certified kettlebell instructor. He can be reached for questions at: bob@functional-strength-training.com.