Now that endurance athletes are in the off-season, they will start to work more on overall conditioning. As a beginner triathlete, I started training using some kettlebells last month. I started researching the effectiveness of kettlebell training online when I encountered a Google+ conversation with Chris Brogan, who was using kettlebells in his workout routines. A highly spirited online conversation ensued with lots of comments.
In that conversation I was referred to Jon Haas, owner of Warrior Fitness. I am pleased to introduce Jon as my guest this month to discuss the benefits of kettlebell training.
To kettlebell or not kettlebell? Here’s part one of a three part series on the use of kettlebells for conditioning, not just for endurance athletes but for everyone. Here’s an interview with Jon today:
Q: Jon, why did you start Warrior Fitness?
Jon: The idea for Warrior Fitness, as it exists today, began almost 10 years ago while I was working as a business consultant in the financial services industry. The job involved about 80% travel and we usually worked 10-12 hour days, long after the client had left for the day. Since most of the work involved sitting in front of a computer, or in meetings, for long stretches at a time and eating out on a daily basis, I began to put on a little weight and develop low back and neck pain. I realized that I needed to do something to help compensate for the periods of inactivity, but long workouts simply did not lend themselves to such crazy work hours. I began to formulate brief, yet intense workouts in my hotel room using just my bodyweight and usually a chair or two. After discovering kettlebells, I usually brought one along in the trunk of my car as long as the client was in driving distance. Daily joint mobility work helped to keep all my joints lubricated and using yoga asana (postures) after workouts, or as a low intensity workout of their own, helped to abate muscle soreness and compensate for the training, as well as for the hours of inactivity at work.
As my ideas gradually formulated, and the resulting benefits increased, I began to share my fitness and conditioning discoveries with friends, co-workers, family, and students. My knowledge and experienced deepened as I read books and articles on sports science, experimented with fitness protocols, and applied these on both self and others. My book, Warrior Fitness: Conditioning for Martial Arts, is the culmination of my experiences. But, it hasn’t stopped there; I recently became a certified Underground Strength Coach under Zach Even-Esh so that I keep learning, growing, and evolving as a fitness professional and a person.
Q: Ha! That actually sounds like some of the research I do for myself (I’m a total geek) – the reading up on sports science, that is, but I’m not sure I have what it takes to venture out on my own.
Q: How did you learn about kettlebells?
Jon: I was first introduced to kettlebells through a Russian friend who was teaching me Russian Martial Art back in 2001-2002. At the time I was just starting to seriously get into strength training and he turned me onto Pavel Tsatsouline, a former Soviet Special Forces physical training instructor who basically kicked off a fitness revolution by reintroducing kettlebells to America. I purchased my own kettlebell soon after and begin integrating it into my fitness regiment. When I began teaching and coaching friends and clients, kettlebells, along with bodyweight exercises, were the implements of choice.
Q:What are kettlebells exactly?
Jon: Kettlebells, if you’ve never seen them before, look like cannonballs with handles on them. They are an awesome tool for building real world, functional strength, flexibility, and power throughout a range of motion.
Q: Why are kettebells so effective for training?
Jon: The advantage kettlebells have over a more traditional form of weight training, such as dumbbells for example, is their displaced center of gravity. Due to the unique construction of the kettlebell, the weight is not centered in the middle of the grip like a barbell or dumbbell, so it feels heavier than it actually is. The leverage disadvantage of the kettlebell makes it more difficult to employ, thus providing a greater training effect.
Q: How do you recommend starting off in kettlebell training?
Jon: I think the best way to get started with kettlebells is to learn from a qualified fitness professional who was experience using kettlebells in his (or her) own workouts and with clients. The basics are the most important and are the building blocks of an effective, and safe, program. Don’t rush through them, take the time to learn them correctly and continuously improve upon them.
Q: Suggested kettlebell weight to start off with?
Jon: The usual recommendation for women to start off with either the 9 kg or 12 kg kettlebell, depending on strength and athletic ability. For men, it is recommended to begin with either the 16 kg or 24 kg kettlebell, again depending on strength and athletic ability. The 24 kg is the standard issue in the Russian Military. But these are just general guidelines. Remember that there is a definite learning curve to working with kettlebells and that due to the off-centered weight distribution they will feel heavier. Keep your ego in check and start off with a more moderate weight to learn correct technique first before moving on to a heavier weight.
Q: What is the most important exercise to do when using kettlebells?
Jon: In my opinion, the most important exercise to do when using kettlebells is also the most basic, the swing. Swings are an excellent way to build the posterior chain, basically all the muscles you can’t see in a mirror. The hamstrings, hip flexors, and back are weak areas for most people and kettlebell swings are a great way to attack them. Swings are also incredible whole-body movement for building amazing cardio strength and endurance.
Q: How often should one use kettlebells in a week?
Jon: I find that 3 times a week is usually good. Having a day or so between sessions allows the body to recover from the intense effort that is kettlebell training.
Q: Will kettlebells cause women to “bulk up”?
Jon: Short answer? No. Kettlebells, like all other forms of weight training will strengthen and tone women, but will not cause them to bulk up.
Q: Are there any people who should not use kettlebells?
Jon: Kettlebells can be effectively used by almost anyone to achieve greater levels of strength and conditioning.
Thanks, Jon, for the interview and an intro to kettlebells! Using kettlebells is a great way to improve overall conditioning for anyone looking to improve their fitness.
Stay tuned for part 2 of 3 !
You can find Jon Haas at http://warriorfitness.org/.
We’ll keep training.
(Read Part 2 of 3 by clicking here.)
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