Kettlebell Koncepts

The Kettlebells are Coming...

Granted, our Brothers across the "pond" in Britain have a different way of doing things.  Some of those are really good - and others are not so good.  I particularly like their style of journalism - especially The Sun.

One of their exports - The Spice Girls - made a big splash many years ago and they even staged a comeback tour last year (2007 I believe).  To see the "girls" back at was heartening but the reason for this post is that Gerri Halliwell (see the picture) was very vocal about her use of Kettlebells to get her back in shape.

Read the whole story on The Sun website - but be careful where and when you open the website... we don't want anyone getting the wrong idea!

Laser or Shotgun?

A potential client contacted me with some questions about the monthly workshops that I have been giving for the last seven years. The questions centered on the amount of material I teach at my workshops compared to another popular (and heavily published/promoted) kettlebell instructor.

 

This other instructor makes some amazing claims surrounding his workshops, the amount of material that will be covered and even offers a money back guarantee.  One of his claim centers on the fact the he “guarantees” that you will learn a very large number of techniques in a very short period of time.  Not only will you learn the basic techniques, but a large number of variations as well.  Wow, he must be a really phenomenal instructor to make that sort of guarantee – or, he’s just banking on the fact that most people are just too darn embarrassed to ask for their money back.

 

As an instructor with over 30 years of experience (teaching everyone from Navy SEAL’s to Soccer Moms) I like to think that I’ve learned a few things.  One of the most important things that I’ve learned is that people don’t learn new skills quickly and most importantly, the more that you throw at them the less that they retain.  Retention relies upon a lot of factors and inundating people with a tremendous amount of information at one sitting is a sure method to ensure that they retain little or nothing at all.

 

I asked this potential client if they understood the difference between a laser and a shotgun.  He said of course.  A shotgun shoots a lot of pellets over a large surface area (with accompanying gaps in between the pellets) and the farther they get away from the barrel the more the shot disperses.  A laser is an intense light that can be focused on a single spot and maintains its intensity regardless of its distance from its source.

 

I took his knowledge of both and extended the analogy to how I teach Russian Kettlebells (and pretty much everything else).  Let’s take the shotgun approach first.  As an instructor I would throw a ton of information at the student, everything from soup to nuts, and some of it would stick - but a lot of it wouldn’t.  Chances are you, as the student, would come away a few more skills and a little more knowledgeable than when you started.  How about the laser approach?  As an instructor I would I focus on only a few topics, but cover them in depth and with a high level of intensity.  With this approach there’s a good chance that you would come away with a pretty solid technical skill-set and a good intellectual understanding of the information that was covered.

I asked the potential client if he understood the point I was trying to make - he said it made a lot of sense to him.  (Of course, I used small words and lots of pictures, which I’m sure helped!)

The potential client had one more question - why is it that I only charge about $80 and he charges $300 for the same amount of time?  “Do you really want me to go into this?” I asked him?  Do you really need me to explain that by “promising” to do more (which will be impossible to deliver in the first place) he is attempting to justify an exorbitant fee by subconsciously inferring value?  I didn’t think so…

BTW – For what it’s worth I’ve been to several of his workshops and the last one I asked for my money back (twice – and never got it) and neither did several other people who have attended workshops he’s done.  So much for that guarantee...

How to pick up women - the Kettlebell way!

Change or Die!

People try to change - they really do.  But how 99% of the people go about it pretty much guarantees that they won't succeed.  You see, real change requires that you do something DRASTIC to break old habits and create new ones.  Drastic sometimes means painful and people will go to great lengths to avoid even the slightest amount of discomfort, much less pain.

Take getting "in shape" (a term I loathe) for instance.  For someone who is sedentary a drastic change would be getting up off of their butt and going for a walk once a day.  That kind of change would create a change for that person and improve their life and longevity.  Let's take a more extreme example - someone who is already "in shape", or thinks they are.  A drastic change for them would have to be more profound to have an impact on their level of fitness and their life - something along the lines of CrossFit and Kettlebells.  I see it on an almost daily basis, someone who looks like they are in shape decides to step "outside the box" and give one of our workouts a try - and they are absolutely devastated by the workout.  They are sweating, they are winded, they are completely gassed - when they barely break a sweat or breath heavy during their regular workouts.

One of two things happen as a result of trying out our workout - they either recognize that their day-to-day workout is not going to cut it anymore or they ignore what happened  and go back to the comfort, safety and familiarity of their old workout.  Both results are okay by me - I only want to surround myself with people who want to challenge themselves, not someone who is satisfied with the status quo and the workout/exercise of the month from a glossy muscle magazine.

I'm going to leave you with a quotes from Walt Disney and Tony Robbins that I feel sum up this topic:

"The Way to get started is to quit talking and start doing." - Walt Disney

"If you do what you've always done you'll get what you've always gotten." - Tony Robbins

Debrief: CrossFit KB Certification

The CrossFit Level I Kettlebell Certification last weekend (03/08 & 03/09/08) was a huge success.  Attendees came from all over the Northeast - from as far away as upstate New York to as close as Gaithersburg, Maryland - with a burning desire to train with Jeff Martone and learn more about kettlebells.  The sold-out crowd spent two full days going over the basic kettlebell lifts (deadlift, squat, swing, clean, military press, push press, snatch, jerk, etc.).  We also covered basic technique progressions, technique variations, common technique faults and how to fix them, and much, much more.  We left no stone unturned and no question was left unanswered.  Everyone left the certification sore, tired, amped and ready to take their newfound knowledge back to their gyms and clients.

Most, if not all, came to the certification with some experience with kettlebells but none were prepared for the depth of information that was presented.  Jeff consistently amazed everyone with his demonstrations, technique breakdown and entertaining "Jeff-isms" ("If you're going to be stupid you better be tough!"; "No good will come of that!"; "That was some high-quality pain!"; etc.).  Mike (Krivka) provided additional instruction, hands-on tips on how to correct technique issues, testing structural integrity and some creative workout cycles to keep everyone moving and motivated.

NOTE: If you missed this certification and are interested in attending one, we will be announcing another date for a Level I KB Certification in the coming weeks.  Stay tuned!

March AM & PM Kettlebell Workouts

We are now offering both weekend morning and weekday evening kettlebell workouts.  These CrossFit-style workouts are comprised of both instruction and workout.  Workouts begin with a dynamic warm-up and detailed instruction on one or two of the core techniques that will be part of the workout.  Following the warm-up and instruction will be a 15-20 minute workout that will challenge your strength, endurance and mental tenacity.

AM Kettlebell Workouts (Saturday & Sunday 0900 - 1000 AM) will be held on:

• 03/01/08
• 03/02/08
• 03/15/08
• 03/16/08
• 03/29/08
• 03/30/08

PM Kettlebell Workouts (Tuesday & Thursday 0700 - 0800 PM) will be held on:

• 03/04/08
• 03/06/08
• 03/11/08
• 03/13/08
• 03/18/08
• 03/20/08
• 03/25/08
• 03/27/08

NOTE - To ensure the highest level of instruction and safety, clients are required to RSVP prior to attending a class.  Admittance to a class will not be guaranteed without previous RSVP for the class.

February AM Kettlebell Workouts

Learn more about Russian Kettlebells while having fun and getting a great workout!  These 60 minute training sessions (from 0900 AM - 1000 AM) are comprised of a dynamic group warm-up, Russian Kettlebell instruction, followed by a group workout that reinforces the techniques and principles that were introduced. Part instruction, part group workout - and all fun! Space is EXTREMELY limited and RSVP is required.

We will be having Sunday morning kettlebell group workouts on the following days from 0900 to 1000 AM:

• February 3rd, 2008
• February 10th, 2008
• February 17th, 2008
• February 24th, 2008

January AM Kettlbell Workouts

  Learn more about Russian Kettlebells while having fun and getting a great workout!  These 60 minute training sessions (from 0900 AM - 1000 AM) are comprised of a dynamic group warm-up, Russian Kettlebell instruction, followed by a group workout that reinforces the techniques and principles that were introduced. Part instruction, part group workout - and all fun! Space is EXTREMELY limited and RSVP is required.

We will be having Sunday morning kettlebell group workouts on the following days from 0900 to 1000 AM:

• January 6th, 2008
• January 13th, 2008
• January 27th, 2008

10 Reasons Why I Train With Kettlebells

Following are ten reasons why I choose to use Russian Kettlebells as my primary strength and conditioning tool - and why you should too!

1.  Kettlebells provide an intense full-body workout in a short period of time.  Most workouts are less than 30 minutes long and leave you drenched with sweat and gasping for air.   Most "trainers" recommend that you perform lengthy cardio and resistance sessions for up to 6 to 8 hours a week.   A week's worth of Kettlebell workouts equals only a fraction of that time commitment with better results.  Some athletes will look for additional cardio to round out their workouts - and as long as the cardio supports the activity that they are involved in it makes sense.  Doing roadwork for the sake of doing roadwork doesn't make sense and doesn't have carry-over into combat athletics.  NOTE: if you have never experienced the lung-searing cardiovascular response to a kettlebell workout then you are in for a rude awakening.
2.  Kettlebells require that you develop a high level of grip strength that readily carries over into combat athletics.  The Kettlebells displaced center of gravity create grip and forearm strength requirements that cannot be matched by other free weights or machines.   Tension, in its proper form and application, is of paramount importance to the martial athlete. Not only is it a factor in strength, but also in speed, flexibility, and endurance as well.   Muscles become stronger by learning how to contract them more effectively, explosively, and efficiently. The body as a unit becomes stronger by learning how to instigate a coordinated firing of muscles in a more effective, explosive, and efficient manner. NOTE: while some resistance training exercises will directly or indirectly enhance grip strength, kettlebells require the user to respond dynamically, as opposed to statically, to stressors placed on the hands and forearms.  Think tight-loose-tight as opposed to just tight.
3.  Kettlebell training requires you to "be in the moment" – allowing you to develop a high-level of concentration and body awareness.   Lapses in concentration or body awareness are swiftly punished.  The ability to maintain focus in extreme circumstances can define your survival probability. How many people have you seen staring off into space while they were working out – don't even think about doing that with Kettlebells unless you enjoy sitting in the ER waiting room.
4. Kettlebells require you to constantly challenge your spatial awareness, hand-eye coordination and timing – once again, very martial skills that will crossover into your training in combat athletics.   Doing a 7.5 foot ROM (range of motion) Snatch requires a much higher degree of skill and muscle mastery than a 1.5 foot ROM biceps curl does.  Think about it. NOTE: while comparing snatches to biceps curls may seem like an unfair comparison, think again. If you look at how most combat athletes train you will see that most, if not all, are still using a body-building workout structure to hit individual muscle groups as opposed to training the body as a unit. Silly boys with tribal tattoos and an attitude problem…
5. Kettlebells develop thick, dense muscles that deliver when you need them – as opposed to the puffy, tribal-tattooed "look good in a Speedo" muscles that most people are looking for.   By forcing the muscle to support the KB you end up activating the deeper, harder-to-work, stabilizing and supporting muscles.  BTW - if you ever see anyone using a kettlebell on a therapy ball you have my permission to pop the ball and drop the kettlebell on their (hollow) head!  Functional stabilizers are not necessarily developed by training in an unstable environment - they are developed by learning how to stabilize a heavy weight in motion.
6. Kettlebells require that you develop unilateral skills and strength.   There is no hiding behind your strong-hand in Kettlebell training.   Try getting the meathead at the gym with the 250# bench press to military press your 53#'er – try not to laugh when he can't get it off of his shoulder because I can't!  BTW - If you're thinking the kettlbeller can't do the 250# bench, you'll be sorely disappointed.  As a matter of fact, I'll bet that the kettlebeller's bench, incline and (standing) military press will be greater than the combined numbers for the meathead!  I've proved it enough times to be absolutely confident that I'll take your money...
7.  Kettlebells combine strength, flexibility and anaerobic training in one workout. KB training specifically trains all of the physical traits required by the martial athlete and succeeds where other methods fail. In particular, KB training addresses strength, endurance (muscular & cardio-respiratory), agility, and coordination. Instead of having to do three separate workouts why not do one instead?
8. Kettlebells training develops a high level of mental toughness and controlled aggression.   You can't approach a Kettlebell workout without either – the Kettlebell is the enemy and it has to be submitted, controlled or destroyed; or the Kettlebell will destroy you.  NOTE: an old gym rat commented on one of my workouts recently. He was watching my progress and while I was catching my breath he said “You really attack that thing don’t you?” I replied with a straight-face that “the Kettlebell is the enemy and I DESTROY my enemies. It’s either me or the Kettlebell - and I plan on walking out of here alone!” He smiled and went back to his calf raises.
9.  Kettlebells require you to learn how to move your body.  Sitting on a machine or lying on a bench is not going to give you the athletic ability to do a single leg takedown or knock-out an opponent.   Kettlebells will slap you in the face with your weaknesses until they are strengths – and then humble you again and again. Functional strength means strength that assists you in performing your sport and unless your sport involves lying on your back and pushing something off your chest then you need to really re-think your training.
10. Kettlebell training is in a word – FUN!  No other workout tool that I have ever found allows you to work your butt off and enjoy the whole process. The workouts are challenging, exhausting, and mentally engaging – something that a machine will never be able to match.

Sunday Morning KB Workouts

We are currently having group Kettlebell workouts on Sunday Mornings from 0900 AM to 1000 AM.

These workouts consist of a dynamic group warm up followed by a short instructional block on Kettlebells and/or bodyweight skills.  Following is an intense 10 to 20 minute workout that utilizes the new skills that were developed earlier in the workout.

For more information, or to RSVP for a workout, contact Mike Krivka at 301/404-2571.