Here's a scenario for you:
A woman marches into a boardroom to take her place among the other company executives. They're all men. Once they figure out she isn't there to pour the coffee they proceed to ignore her. When she speaks, they interrupt. When she asks a question it goes unanswered. Basically, it's as if they are embarrassed by her presence and are dealing with it by pretending she's not there.
Suppose you were that woman? What would you do? Would you slink out in shame and resign your position forthwith?
Oh, hell no! You wouldn't put up with that sh!t for a minute, would you???
So why do you do it at the gym?
Unless the terms of your membership say otherwise, you have the same right to be in the weight room as the guys do. And you're owed the same courtesy. Meaning, they have to let you work in when equipment is in short supply. And they have to respect your physical space. If you're in the middle of a set of barbell lunges they can't move in and start doing dumbbell curls so close to you that your range of motion is limited. Nor can they just help themselves to your equipment or your space when you're resting between sets. They need to ask whether you're done, and if you say no they need to ask permission to work in. Just as though you were a guy. Your gender doesn't entitle you to special treatment in the weight room, but it doesn't make you a second-class citizen either.
Believe me, I understand that the weight room can be an intimidating environment for women. When guys work out they often grunt and sweat and curse (or cuss, if you're in the South :)) and drop weights on the floor and generally act in ways that don't come naturally to most women unless they are in labor. They're generally not doing it to be rude, however, and women need to keep that in mind and be a bit tolerant of uncouthness that is not deliberate.
Speaking from experience, I can tell you that the guys will rapidly come to accept your presence in the weight room once they realize that you are there to work hard and that you know what you're doing. In fairness to the guys, women sometimes do behave cluelessly in the weight room. You know how the rear view mirror in your car isn't there so you can finish your makeup while stuck in morning traffic? Well, by the same token the squat rack isn't a ballet barre, and it isn't there to protect you from falling dumbbells while you do your Pilates routine. Of course you know that, but I've seen plenty of women who don't, and because of them you likely won't be given the benefit of the doubt the way a guy would be. Instead you'll have to prove yourself a bit. That's annoying as hell, of course, but it is what it is, and in time it likely will change as more and more women take up resistance training.
It's already happening in the board room, right?
Friday, October 1, 2010
Thursday, September 30, 2010
Wait ... wasn't the Folsom Street Fair LAST weekend?
I can't help it, the Hard-Style catalog put out by Dragon Door makes me giggle.
Purporting to sell "hard core tools for hard living types," the latest edition of Hard-Style features a hybrid TRX/kettlebell circuit training workout that promises to "jackhammer your heart, bludgeon your muscles, make your body scream with positive pain." I swear I am not making that up. Download the catalog for yourself if you don't believe me.
Wait, it gets better:
Hurtle to New Heights of Wiry Strength and Stallion-Like Staying Power When You Combine the World's Two Most Potent Portable Exercise Systems--TRX and RKC Kettlebell--Into One Relentless Juggernaut of a Workout ...
Really, who writes this stuff? Stallion-like staying power?? Potent??? Is this meant to be a workout or a cure for E.D.? Yeah, baby, get the new TRX/Kettlebell Iron Circuit Conditioning DVD and you can throw away your Rx for Cialis 'cause you'll be READY!
In all seriousness, I kinda think John Du Cane et al. are missing an opportunity here, and it's a shame. As it happens, I've been a fan of suspension training and the TRX for a couple of years now, so just seeing the words "kettlebell" and "TRX" juxtaposed on the catalog cover was enough to pique my interest and persuade me to read further. But if I didn't already know the TRX was a good thing I imagine I'd have pitched the catalog unread, in much the same way that I automatically delete email messages that mention penis size in the subject line. And what a pity that would be, because the TRX really is a great tool and a terrific complement to kettlebell training.
Not to mention, women are far more likely than men to buy exercise DVDs.. The good people at Dragon Door are shooting themelves in the collective foot by not tapping into this huge market. I'm not saying they need to go all pink and frilly and start dressing Pavel up in a Sugar Plum Fairy outfit or anything, but a slightly more gender-neutral approach might not be the worst idea in the world.
In the meantime, ladies, try not to be put off by the Viagra-ad come-ons. Assume the Cro-Magnon posturing is meant to be tongue-in-cheek, and don't take it to heart. You don't need to be a Viking, a convict or a Soviet superman to benefit from Dragon Door products. All you need is the desire to improve.
Purporting to sell "hard core tools for hard living types," the latest edition of Hard-Style features a hybrid TRX/kettlebell circuit training workout that promises to "jackhammer your heart, bludgeon your muscles, make your body scream with positive pain." I swear I am not making that up. Download the catalog for yourself if you don't believe me.
Wait, it gets better:
Hurtle to New Heights of Wiry Strength and Stallion-Like Staying Power When You Combine the World's Two Most Potent Portable Exercise Systems--TRX and RKC Kettlebell--Into One Relentless Juggernaut of a Workout ...
Really, who writes this stuff? Stallion-like staying power?? Potent??? Is this meant to be a workout or a cure for E.D.? Yeah, baby, get the new TRX/Kettlebell Iron Circuit Conditioning DVD and you can throw away your Rx for Cialis 'cause you'll be READY!
In all seriousness, I kinda think John Du Cane et al. are missing an opportunity here, and it's a shame. As it happens, I've been a fan of suspension training and the TRX for a couple of years now, so just seeing the words "kettlebell" and "TRX" juxtaposed on the catalog cover was enough to pique my interest and persuade me to read further. But if I didn't already know the TRX was a good thing I imagine I'd have pitched the catalog unread, in much the same way that I automatically delete email messages that mention penis size in the subject line. And what a pity that would be, because the TRX really is a great tool and a terrific complement to kettlebell training.
Not to mention, women are far more likely than men to buy exercise DVDs.. The good people at Dragon Door are shooting themelves in the collective foot by not tapping into this huge market. I'm not saying they need to go all pink and frilly and start dressing Pavel up in a Sugar Plum Fairy outfit or anything, but a slightly more gender-neutral approach might not be the worst idea in the world.
In the meantime, ladies, try not to be put off by the Viagra-ad come-ons. Assume the Cro-Magnon posturing is meant to be tongue-in-cheek, and don't take it to heart. You don't need to be a Viking, a convict or a Soviet superman to benefit from Dragon Door products. All you need is the desire to improve.
Dare To Do Less
When you're just starting out, whether it's with kettlebells or another demanding physical discipline such as ballet or distance running, I tend to think you're best off adopting what I call a "dare to do less" approach. Ease your way into it. Don't feel like you have to kill yourself. Stop short of complete fatigue, while your form is still impeccable. Don't push the envelope. Quality first, then quantity.
The RKC catchphrase for this is "greasing the groove." The theory is that under stress we all revert to our training. Therefore if you always train with perfect form your technique won't break down even when you're placing insane demands on your body. Theoretically.
As a trainer I approve, because perfect form means less joint stress and a greatly reduced risk of injury. This, incidentally, is one of the things I dislike about CrossFit, at least as it is practiced at many studios. Students are encouraged to keep up the intensity even if it means sacrificing form, and that can be downright dangerous. If I'm having a client do kettlebell swings and I see his back starting to round, the set is OVER even if he hasn't gone the full minute (or whatever) yet. But at many CrossFit studios that's not the case. The instructor won't put the brakes on, and it's up to the client to take responsibility. That's not all bad, of course. Clients DO need to take responsibility for their workouts and their results. But at the same time, if the client doesn't have a lot of experience with a particular lift I think the trainer needs to be more interventionist, because the client won't necessarily realize that his or her form is starting to slip.
If, however, the client has "greased the groove" sufficiently, this becomes a non-issue because the client has the experience to know when he needs to put down the kettlebell and take a breather without me telling him. This is empowerment, and I like it! I never want a client to feel as though he needs me there every session to keep him safe. (He doesn't want that either. I am expensive and unpleasant.) I want him to be able to go for the intensity CrossFit-style if he so desires, with minimal risk of injury. I want him ... eventually ... to push the envelope and Dare To Do More.
And it will happen, if at first he Dares To Do Less.
The RKC catchphrase for this is "greasing the groove." The theory is that under stress we all revert to our training. Therefore if you always train with perfect form your technique won't break down even when you're placing insane demands on your body. Theoretically.
As a trainer I approve, because perfect form means less joint stress and a greatly reduced risk of injury. This, incidentally, is one of the things I dislike about CrossFit, at least as it is practiced at many studios. Students are encouraged to keep up the intensity even if it means sacrificing form, and that can be downright dangerous. If I'm having a client do kettlebell swings and I see his back starting to round, the set is OVER even if he hasn't gone the full minute (or whatever) yet. But at many CrossFit studios that's not the case. The instructor won't put the brakes on, and it's up to the client to take responsibility. That's not all bad, of course. Clients DO need to take responsibility for their workouts and their results. But at the same time, if the client doesn't have a lot of experience with a particular lift I think the trainer needs to be more interventionist, because the client won't necessarily realize that his or her form is starting to slip.
If, however, the client has "greased the groove" sufficiently, this becomes a non-issue because the client has the experience to know when he needs to put down the kettlebell and take a breather without me telling him. This is empowerment, and I like it! I never want a client to feel as though he needs me there every session to keep him safe. (He doesn't want that either. I am expensive and unpleasant.) I want him to be able to go for the intensity CrossFit-style if he so desires, with minimal risk of injury. I want him ... eventually ... to push the envelope and Dare To Do More.
And it will happen, if at first he Dares To Do Less.
Sunday, September 19, 2010
Thoughts on "Physique Transformation" As A Training Goal
This is a bit of a digression, but not really, because it relates to what I said in the previous post about kettlebell training not being your best choice if your main goal is to look like a physique competitor or fitness model. You can throw in some kettlebells if you want, particularly if you're in the leaning-out phase of your training, but they shouldn't comprise the bulk of your training unless you are a genetically gifted (or hormonally enhanced) individual who has already built all the muscle he or she will ever need, in which case you might conceivably get away with it.
It's not just kettlebells; I would say the same about any sort of "functional" training. Generally speaking, as a trainer I am biased in favor of multi-joint exercises that require the body to move in all three planes of motion because they do a better job of preparing our bodies for the rigors of daily life. Real-world movement is multi-joint and multiplanar, so if your goal is general physical preparedness I believe you're best off with an exercise routine that's comprised mainly of multi-joint multiplanar exercises. Enter the kettlebell :) Or the dumbbell or the stability ball or the medicine ball or the TRX suspension trainer--there are no shortage of options.
Of course bodybuilders need some functional training too, because what's the use of having a beautiful body if it doesn't work properly? Even if you don't give a rat's ass about being able to get around without a walker when you're 80 (and of course most bodybuilders do), you still want to be able to hit your poses, right? And if you think that doesn't involve simultaneous recruitment of multiple muscle groups and a lot of freakin' hard work, you've plainly never tried it :)
But as well as functional training bodybuilders also need lots and lots of isolation exercises to "bring up" any areas that are not developing in the desired proportions. Biceps curls, triceps extensions, lateral raises and other exercises that are kind of a waste of time from a functional-fitness standpoint may make perfect sense as part of a bodybuilding program.
And you know what? I'm fine with that. That kind of training may not be my thing, but so what? Anything that gets a person off the couch and into the gym is A-OK as far as I'm concerned. Different people are motivated by different things, and as a trainer it's my role to facilitate, not judge. I actually have a major problem with trainers who presume to tell people what they should want. I mean, how presumptuous is that? Success means different things to different people, and when it comes to setting a training goal, the only definition of success that matters is yours. If you ever encounter a trainer who doesn't get that, run don't walk.
And for heaven's sake don't let the functional fitness snobs get away with treating you as some sort of knuckle-dragging Neanderthal if you choose to train for aesthetic reasons! There's nothing "less than" about what you're doing.
Likewise if you're more interested in getting strong than in losing that last 15 lbs, don't let anyone rain on your parade! This can be an issue for women in particular due to the pervasive belief that smaller is always better unless cleavage is involved. If you've added 25 pounds to your bench press and 50 pounds to your deadlift in the last three months, don't let anyone tell you your program isn't working just because you've had to buy bigger pants to accommodate the new muscle in your thighs. If anyone tries, knock him to the floor, power-clean him to the rack position, then press him overhead until he cries for his mommy :)
Basically what I'm saying here is, we want what we want, and it's all good. (Yeah, I live in San Francisco. What's your point?)
It's not just kettlebells; I would say the same about any sort of "functional" training. Generally speaking, as a trainer I am biased in favor of multi-joint exercises that require the body to move in all three planes of motion because they do a better job of preparing our bodies for the rigors of daily life. Real-world movement is multi-joint and multiplanar, so if your goal is general physical preparedness I believe you're best off with an exercise routine that's comprised mainly of multi-joint multiplanar exercises. Enter the kettlebell :) Or the dumbbell or the stability ball or the medicine ball or the TRX suspension trainer--there are no shortage of options.
Of course bodybuilders need some functional training too, because what's the use of having a beautiful body if it doesn't work properly? Even if you don't give a rat's ass about being able to get around without a walker when you're 80 (and of course most bodybuilders do), you still want to be able to hit your poses, right? And if you think that doesn't involve simultaneous recruitment of multiple muscle groups and a lot of freakin' hard work, you've plainly never tried it :)
But as well as functional training bodybuilders also need lots and lots of isolation exercises to "bring up" any areas that are not developing in the desired proportions. Biceps curls, triceps extensions, lateral raises and other exercises that are kind of a waste of time from a functional-fitness standpoint may make perfect sense as part of a bodybuilding program.
And you know what? I'm fine with that. That kind of training may not be my thing, but so what? Anything that gets a person off the couch and into the gym is A-OK as far as I'm concerned. Different people are motivated by different things, and as a trainer it's my role to facilitate, not judge. I actually have a major problem with trainers who presume to tell people what they should want. I mean, how presumptuous is that? Success means different things to different people, and when it comes to setting a training goal, the only definition of success that matters is yours. If you ever encounter a trainer who doesn't get that, run don't walk.
And for heaven's sake don't let the functional fitness snobs get away with treating you as some sort of knuckle-dragging Neanderthal if you choose to train for aesthetic reasons! There's nothing "less than" about what you're doing.
Likewise if you're more interested in getting strong than in losing that last 15 lbs, don't let anyone rain on your parade! This can be an issue for women in particular due to the pervasive belief that smaller is always better unless cleavage is involved. If you've added 25 pounds to your bench press and 50 pounds to your deadlift in the last three months, don't let anyone tell you your program isn't working just because you've had to buy bigger pants to accommodate the new muscle in your thighs. If anyone tries, knock him to the floor, power-clean him to the rack position, then press him overhead until he cries for his mommy :)
Basically what I'm saying here is, we want what we want, and it's all good. (Yeah, I live in San Francisco. What's your point?)
Tuesday, September 14, 2010
But wait! Before you make that call ....
to set up your first kettlebell training appointment, or place that order for an instructional DVD and kettlebell to use at home, here are a few more things to consider:
While it's true that you don't need to be an advanced exerciser to use kettlebells, it's also worth keeping in mind that kettlebells are not the easiest tools to learn to use correctly. Their shape makes them harder to control than dumbbells of comparable weight, so there tends to be more of a learning curve than with free weights. A typical novice weightlifter can learn to perform, say, a 1-arm dumbbell row pretty competently in a matter of minutes, but it may take weeks before a novice kettlebell user can perform a clean--also a pulling motion, but a much more complex one--without banging up his or her forearm. I speak from personal experience here :)
(So why do cleans at all, you may be wondering, especially if you don't like going around with bruised-up wrists? Cleans--and this is true of all kettlebell exercises--don't just work your lats and biceps the way rows do. Actually, this is oversimplifying because of course your core muscles are also coming into play as stabilizers when you do a row, but for right now just take my word for it that you are using way more muscles when you do a kettlebell clean than when you do a 1 arm dumbbell row. The more muscles you use in a single exercise, the greater the intensity ... which is great if fat loss is a goal, or if you're just looking to get your workout done at warp speed. Many exercisers feel more fried after a 15 minute kettlebell workout than they do after an hour of free weights.)
My point here is that if you're into instant workout gratification kettlebells may not be your best bet. If you are new to resistance training you can buy a Gin Miller DVD and a couple sets of dumbbells and expect to be able to follow along pretty well from the get-go, but you're picking up a kettlebell for the first time you can't just pop Art of Strength Providence into your DVD player and go to it. I mean, you can--it's a free country and all that--but I really wouldn't recommend it unless of course you consider back pain, shredded hands, and bruised wrists a desirable outcome. Which you may. After five years in San Francisco not much surprises me any more.
You might also want to give some thought to your goals before you decide whether it's worth it to you to put in the time learning to use kettlebells. If you are an aspiring physique competitor you may decide that they are more trouble than they are worth. This is not to say that kettlebells can't fit into a bodybuilder's training regimen--in fact, many top physique competitors and fitness models DO use kettlebells--but they probably shouldn't be the foundation of it. Again, it comes down to the total-body nature of kettlebell exercises. Great for conditioning, not so helpful for maximum hypertrophy and symmetry. Turkish get-ups will give you fantastically strong and healthy shoulder joints, but they won't do a thing to "cap your delts" or bring up any other lagging body part. For that you need isolation exercises, most likely either freeweight or machine. The bottom line here: you always want to pick the best tool for the job, and sometimes the best tool is not a kettlebell.
While it's true that you don't need to be an advanced exerciser to use kettlebells, it's also worth keeping in mind that kettlebells are not the easiest tools to learn to use correctly. Their shape makes them harder to control than dumbbells of comparable weight, so there tends to be more of a learning curve than with free weights. A typical novice weightlifter can learn to perform, say, a 1-arm dumbbell row pretty competently in a matter of minutes, but it may take weeks before a novice kettlebell user can perform a clean--also a pulling motion, but a much more complex one--without banging up his or her forearm. I speak from personal experience here :)
(So why do cleans at all, you may be wondering, especially if you don't like going around with bruised-up wrists? Cleans--and this is true of all kettlebell exercises--don't just work your lats and biceps the way rows do. Actually, this is oversimplifying because of course your core muscles are also coming into play as stabilizers when you do a row, but for right now just take my word for it that you are using way more muscles when you do a kettlebell clean than when you do a 1 arm dumbbell row. The more muscles you use in a single exercise, the greater the intensity ... which is great if fat loss is a goal, or if you're just looking to get your workout done at warp speed. Many exercisers feel more fried after a 15 minute kettlebell workout than they do after an hour of free weights.)
My point here is that if you're into instant workout gratification kettlebells may not be your best bet. If you are new to resistance training you can buy a Gin Miller DVD and a couple sets of dumbbells and expect to be able to follow along pretty well from the get-go, but you're picking up a kettlebell for the first time you can't just pop Art of Strength Providence into your DVD player and go to it. I mean, you can--it's a free country and all that--but I really wouldn't recommend it unless of course you consider back pain, shredded hands, and bruised wrists a desirable outcome. Which you may. After five years in San Francisco not much surprises me any more.
You might also want to give some thought to your goals before you decide whether it's worth it to you to put in the time learning to use kettlebells. If you are an aspiring physique competitor you may decide that they are more trouble than they are worth. This is not to say that kettlebells can't fit into a bodybuilder's training regimen--in fact, many top physique competitors and fitness models DO use kettlebells--but they probably shouldn't be the foundation of it. Again, it comes down to the total-body nature of kettlebell exercises. Great for conditioning, not so helpful for maximum hypertrophy and symmetry. Turkish get-ups will give you fantastically strong and healthy shoulder joints, but they won't do a thing to "cap your delts" or bring up any other lagging body part. For that you need isolation exercises, most likely either freeweight or machine. The bottom line here: you always want to pick the best tool for the job, and sometimes the best tool is not a kettlebell.
Friday, September 10, 2010
Getting started with kettlebells
Okay, so I've talked you into it. Brilliant! Now what?
You've got some options here. Your best choice IMO is to seek out a certified kettlebell instructor in your area for some in-person coaching. Your best choices--again IMO--are an HKC/RKC or an AKC or IKFF certified instructor. These are the certifying organizations that have been around the longest and are the most reputable. The HKC/RKC certification is the one with which I am most familiar, and I admit I have a bias in favor of that certification because I know first-hand just how thorough and exacting the instructor training is. But all are good. You may even be able to find an instructor in your area who has multiple kettlebell certifications, and that's the best of all possible worlds IMO.
Please note that a certified personal trainer is not the same thing as a certified kettlebell instructor and vice versa. Even a good, reputable personal training certification such as ACSM or NASM isn't going to give a trainer the tools he or she needs to instruct someone on the basics of kettlebells (or yoga or Pilates or any other specialized discipline). Now, just because a personal trainer doesn't have a specialized certification doesn't necessarily mean he or she is incompetent to teach a particular specialty such as kettlebells. But really, other things being equal it just seems to me to make sense to look for an instructor who is certified because then you're assured of getting someone who knows what he or she is doing.
(Well, hopefully you're assured of that. This is really a subject for another post, but there's more to being a good trainer/coach than simply acquiring theoretical knowledge. Trainers also have to be observant, intuitive, empathetic, motivating, able to listen and communicate, and so forth.
If your trainer seems to lack these essential qualities, she can have certifications coming out of her ears and she still won't be able to help all that much.)
Many kettlebell instructors offer introductory workshops and these can be a good, low-risk way to see what kettlebells are all about. If possible try to find a workshop with a low student/instructor ratio so you'll be assured of some individual attention and feedback. If you have a good experience and want to learn more, the instructor may offer classes you can join. Or if you prefer individual instruction you can generally book some private sessions.
But suppose you live in the wilds of Manitoba and the nearest certified kettlebell instructor is hundreds of kilometers away? (Actually I have no idea whether this is the case or not, but I'm guessing it is.) In all honesty, if you have very ambitious training goals such as maybe becoming an RKC yourself, you at some point are going to need to get yourself to a certified trainer or it's extremely unlikely you'll be able to achieve what you want. But if all you're looking to do is try kettlebells out, there are some good instructional books and DVDs that'll get you started. Again, I feel strongly that your best bet is to look for one of the products put out by an RKC or AKC or IKFF instructor, and my personal pick would be Pavel's Enter the Kettlebell! book and DVD. I recommend getting both the book and the DVD, although if you're not so much a visual learner you can probably do without the DVD. The book is key because it gives you a precise roadmap to follow for 16 weeks, at the end of which you theoretically at least will have achieved a certain level of competence at the basics of kettlebell lifting. It's also probably the best-written, most entertaining exercise manual I've ever read, which is extraordinary when you consider that English is not Pavel's first language. Really, he's like the Nabokov of fitness gurus and for that reason alone he should be encouraged :)
If you want a product that's "strong enough for a man but made for a woman," Master RKC Andrea DuCane's Kettlebell Goddess DVD is another good choice. It's actually meant to be a work-along DVD as opposed to an instructional one, and while some coaching is included it isn't nearly as in-depth as what you get with Enter The Kettlebell! I've also heard some criticisms of the workout's production values, which admittedly are not great. It doesn't bother me in the least, but if you're someone who's motivated by a pretty set, a large and decorative workout cast, and so forth, the Kettlebell Goddess workout may not be for you.
Another reasonable option is Art of Strength's Kettlebell Clinic DVD, which includes some fairly extensive coaching on the basic lifts along with two short work-along programs. Art of Strength's founder, Anthony DiLuglio, is an RKC but at some point seems to have gone his own way; at any rate, Hardstyle purists won't approve of certain aspects of the Kettlebell Clinic. Just putting that out there :) For whatever it's worth my inital exposure to kettlebells was through Art of Strength, and there was nothing about it that struck me as unsafe, ineffective, or otherwise unworthy of your time. It may be derivative, but it's not so watered down that the essential benefits of kettlebell training are lost. In other words it's not Kettlenetics :)
You've got some options here. Your best choice IMO is to seek out a certified kettlebell instructor in your area for some in-person coaching. Your best choices--again IMO--are an HKC/RKC or an AKC or IKFF certified instructor. These are the certifying organizations that have been around the longest and are the most reputable. The HKC/RKC certification is the one with which I am most familiar, and I admit I have a bias in favor of that certification because I know first-hand just how thorough and exacting the instructor training is. But all are good. You may even be able to find an instructor in your area who has multiple kettlebell certifications, and that's the best of all possible worlds IMO.
Please note that a certified personal trainer is not the same thing as a certified kettlebell instructor and vice versa. Even a good, reputable personal training certification such as ACSM or NASM isn't going to give a trainer the tools he or she needs to instruct someone on the basics of kettlebells (or yoga or Pilates or any other specialized discipline). Now, just because a personal trainer doesn't have a specialized certification doesn't necessarily mean he or she is incompetent to teach a particular specialty such as kettlebells. But really, other things being equal it just seems to me to make sense to look for an instructor who is certified because then you're assured of getting someone who knows what he or she is doing.
(Well, hopefully you're assured of that. This is really a subject for another post, but there's more to being a good trainer/coach than simply acquiring theoretical knowledge. Trainers also have to be observant, intuitive, empathetic, motivating, able to listen and communicate, and so forth.
If your trainer seems to lack these essential qualities, she can have certifications coming out of her ears and she still won't be able to help all that much.)
Many kettlebell instructors offer introductory workshops and these can be a good, low-risk way to see what kettlebells are all about. If possible try to find a workshop with a low student/instructor ratio so you'll be assured of some individual attention and feedback. If you have a good experience and want to learn more, the instructor may offer classes you can join. Or if you prefer individual instruction you can generally book some private sessions.
But suppose you live in the wilds of Manitoba and the nearest certified kettlebell instructor is hundreds of kilometers away? (Actually I have no idea whether this is the case or not, but I'm guessing it is.) In all honesty, if you have very ambitious training goals such as maybe becoming an RKC yourself, you at some point are going to need to get yourself to a certified trainer or it's extremely unlikely you'll be able to achieve what you want. But if all you're looking to do is try kettlebells out, there are some good instructional books and DVDs that'll get you started. Again, I feel strongly that your best bet is to look for one of the products put out by an RKC or AKC or IKFF instructor, and my personal pick would be Pavel's Enter the Kettlebell! book and DVD. I recommend getting both the book and the DVD, although if you're not so much a visual learner you can probably do without the DVD. The book is key because it gives you a precise roadmap to follow for 16 weeks, at the end of which you theoretically at least will have achieved a certain level of competence at the basics of kettlebell lifting. It's also probably the best-written, most entertaining exercise manual I've ever read, which is extraordinary when you consider that English is not Pavel's first language. Really, he's like the Nabokov of fitness gurus and for that reason alone he should be encouraged :)
If you want a product that's "strong enough for a man but made for a woman," Master RKC Andrea DuCane's Kettlebell Goddess DVD is another good choice. It's actually meant to be a work-along DVD as opposed to an instructional one, and while some coaching is included it isn't nearly as in-depth as what you get with Enter The Kettlebell! I've also heard some criticisms of the workout's production values, which admittedly are not great. It doesn't bother me in the least, but if you're someone who's motivated by a pretty set, a large and decorative workout cast, and so forth, the Kettlebell Goddess workout may not be for you.
Another reasonable option is Art of Strength's Kettlebell Clinic DVD, which includes some fairly extensive coaching on the basic lifts along with two short work-along programs. Art of Strength's founder, Anthony DiLuglio, is an RKC but at some point seems to have gone his own way; at any rate, Hardstyle purists won't approve of certain aspects of the Kettlebell Clinic. Just putting that out there :) For whatever it's worth my inital exposure to kettlebells was through Art of Strength, and there was nothing about it that struck me as unsafe, ineffective, or otherwise unworthy of your time. It may be derivative, but it's not so watered down that the essential benefits of kettlebell training are lost. In other words it's not Kettlenetics :)
So what exactly IS Hardstyle, anyway?
And why would I want to do it? And more to the point, why would you?
First things first: Hardstyle is a system of kettlebell training that is tension-based, distinguishing it from the more relaxed style known as girevoy sport. RKCs and their students practice hardstyle; IKFF- and AKC-certified instructors and their students practice girevoy sport. If you hang out on internet forums catering to kettlebell enthusiasts you'll sometimes encounter heated exchanges between practitioners of the two styles regarding which is the more authentically Russian. This is not something most of us should be losing sleep over in my opinion. Really, unless you're planning to write a historical novel about Catherine the Great and you want to put in a scene where she's swinging a kettlebell--please send me an advance copy if you are, by the way--I don't see that it matters much what Russian gireviks did way back when. For most of us it's enough to know that both methods are safe and effective means of producing desirable physical adaptations.
But they don't produce exactly the same physical adaptations, and that's something to think about if you're new to kettlebells and wondering which style might be better for you. Hardstyle, because it's tension-based, is fantastic for developing muscular strength as well as joint and spinal stability. Girevoy sport, because it's more relaxed, lends itself to building endurance. Which you choose should depend on what your physical needs and goals are.
Since I am not naturally a strong person I initially gravitated toward Hardstyle because as a trainer I know that the things I suck at tend to be the ones that end up benefitting me most. I have to give my body a reason to adapt by placing demands on it that I can't meet if I stay at my present level.
Also--and this is something I didn't fully appreciate until I'd been training with kettlebells for a while--Hardstyle's use of muscular tension to stabilize the joints beautifully complements my ballet training. If you dance, or if you danced as a kid, you know exactly what I mean by the use of tension to stabilize. Quite simply, if you're relaxed in the legs and glutes you'll never be able to rise up on point or hold any kind of a balance. You have to push down through the floor with your feet, lock your knees and contract your leg and butt muscles for all they're worth, or you'll wobble around like a baby deer. The Hardstyle swing involves exactly the same pushing down, locking out, and contracting, so it's awesome for ballet dancers.
Now, you may not be a ballet dancer, but perhaps you've got hypermobile joints. It's a common problem and it can be a serious one. A joint that's fully extended and locked is stable and strong, but one that's hyperextended is at risk. I myself have hypermobile shoulders, elbows and wrists, but I've been able to improve the situation by doing Turkish get-ups.
Of course it's at least as likely that you lack mobility, especially in the hips. Anyone who spends a lot of time sitting is prone to tightness in the hip flexors--the quads, illiopsoas, adductors and so forth. This leads inexorably to back problems, because if the hips won't move, well, something has to give and it's likely to be your spinal erectors. This is not an issue for me personally but I see it in plenty of my personal training clients, and I've been able to help them improve their hip function by means of goblet squats as well as swings. The goblet squats restore mobility while the swings re-activate the glutes, which tend to be weak in people who've got tight hips.
So, anyway, that's why I do kettlebells and why I gravitated toward Hardstyle. It has nothing to do with being a macho-man badass, although I admit I find it fun and empowering to fling around heavy chunks of iron :) If you're a female you might enjoy getting in touch with that side of yourself as well, just because.
And if you're a guy, consider taking a ballet class. As Jean-Claude Van Damme once said, "If you can survive a ballet workout you can survive anything." (Feel free to tuck some vodka and pickle juice in your dance bag if it'll help you feel better about the whole thing:))
First things first: Hardstyle is a system of kettlebell training that is tension-based, distinguishing it from the more relaxed style known as girevoy sport. RKCs and their students practice hardstyle; IKFF- and AKC-certified instructors and their students practice girevoy sport. If you hang out on internet forums catering to kettlebell enthusiasts you'll sometimes encounter heated exchanges between practitioners of the two styles regarding which is the more authentically Russian. This is not something most of us should be losing sleep over in my opinion. Really, unless you're planning to write a historical novel about Catherine the Great and you want to put in a scene where she's swinging a kettlebell--please send me an advance copy if you are, by the way--I don't see that it matters much what Russian gireviks did way back when. For most of us it's enough to know that both methods are safe and effective means of producing desirable physical adaptations.
But they don't produce exactly the same physical adaptations, and that's something to think about if you're new to kettlebells and wondering which style might be better for you. Hardstyle, because it's tension-based, is fantastic for developing muscular strength as well as joint and spinal stability. Girevoy sport, because it's more relaxed, lends itself to building endurance. Which you choose should depend on what your physical needs and goals are.
Since I am not naturally a strong person I initially gravitated toward Hardstyle because as a trainer I know that the things I suck at tend to be the ones that end up benefitting me most. I have to give my body a reason to adapt by placing demands on it that I can't meet if I stay at my present level.
Also--and this is something I didn't fully appreciate until I'd been training with kettlebells for a while--Hardstyle's use of muscular tension to stabilize the joints beautifully complements my ballet training. If you dance, or if you danced as a kid, you know exactly what I mean by the use of tension to stabilize. Quite simply, if you're relaxed in the legs and glutes you'll never be able to rise up on point or hold any kind of a balance. You have to push down through the floor with your feet, lock your knees and contract your leg and butt muscles for all they're worth, or you'll wobble around like a baby deer. The Hardstyle swing involves exactly the same pushing down, locking out, and contracting, so it's awesome for ballet dancers.
Now, you may not be a ballet dancer, but perhaps you've got hypermobile joints. It's a common problem and it can be a serious one. A joint that's fully extended and locked is stable and strong, but one that's hyperextended is at risk. I myself have hypermobile shoulders, elbows and wrists, but I've been able to improve the situation by doing Turkish get-ups.
Of course it's at least as likely that you lack mobility, especially in the hips. Anyone who spends a lot of time sitting is prone to tightness in the hip flexors--the quads, illiopsoas, adductors and so forth. This leads inexorably to back problems, because if the hips won't move, well, something has to give and it's likely to be your spinal erectors. This is not an issue for me personally but I see it in plenty of my personal training clients, and I've been able to help them improve their hip function by means of goblet squats as well as swings. The goblet squats restore mobility while the swings re-activate the glutes, which tend to be weak in people who've got tight hips.
So, anyway, that's why I do kettlebells and why I gravitated toward Hardstyle. It has nothing to do with being a macho-man badass, although I admit I find it fun and empowering to fling around heavy chunks of iron :) If you're a female you might enjoy getting in touch with that side of yourself as well, just because.
And if you're a guy, consider taking a ballet class. As Jean-Claude Van Damme once said, "If you can survive a ballet workout you can survive anything." (Feel free to tuck some vodka and pickle juice in your dance bag if it'll help you feel better about the whole thing:))
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