Opens March 1, 2021
Opens March 1, 2021
Kettlebells truly give pumping iron (or should I say, swinging iron) a whole new meaning! With Russian roots dating back to the early 1700s, kettlebells are cast iron weights that resemble a cannonball with a handle. They’re lifted using a swinging motion to provide a total body workout.
With research continuing to emerge about the effectiveness of kettlebell training, classes have steadily grown in popularity and are now being offered at both large gyms and small training studios throughout the country.
The class is challenging, but we focus heavily on technique, safety and quality of movement, all of which are imperative when training with kettlebells. The class size of 2-5 people will allow for a more individualized, intimate class experience with personalized instruction. The duration of the class will be 30 minutes.
We will spend time performing a dynamic warm-up, followed by learning proper mechanics and key moves with the kettlebell combined with bodyweight exercises, in a fun and intense interval style. Our unique approach makes classes challenging, but flexible enough for individuals of all fitness levels.
What You Can Expect
This class will get your heart rate up and will challenge your entire body. From strengthening the key muscles of the lower body (glutes, hamstrings and quads) to challenging the muscles of the core and upper body (back, shoulders, forearms, triceps and biceps), kettlebells truly are a highly effective training tool for improving total-body strength. Also, because of the high-intensity nature of this style of training, it serves as a great option for boosting your cardiorespiratory fitness as well, which means you get quite a good bang for your buck.
Leaning the hinge is critical to performing the deadlift and swing, two very common kettlebell exercises forming the foundation of the class. According to the science of neurology of how we move we will learn and follow instructions much faster and do so internally much more efficiently if we do not use the body parts names. For example instead of saying sit back into your hip we will say sit back. In most situations using words outside the body that are like directions will cause people to learn and perform much more efficiently. Below is an example I have learned from Dr. Weingroff DPT.
1. Rock and lock
2. Karate chop get back
3. Sit back and grip the KB
4. Left foot dial counter clockwise and right foot dial clockwise
5. Spread knees out and dial harder and spread harder
6. Squeeze imaginary towel in your armpit, crush the KB, pack neck, and lift up
7. Put it back down where you found it
You will repeat the above (1 through 7) many times over until you understand the cues before you precede to the following. Repeat 1 through 6 and add the following
1. Hold the position at the top
2. Push and make your foot print larger
3. Without moving pull everything up like closing a zipper
4. Your back end is a bowel of water and squeeze all the water out
5. Pry the KB apart
6. Know put it down
The breath will be incorporated in the above move. You will take a volume of air prior to picking up the hinge and release the breadth at the top creating a positive neurophysiological effect.
The technique above is referred to a feedforward mechanism. This is defined as anticipatory motor impulses sent before movement to prepare the musculoskeletal system for postural adjustments. The feedforward mechanism is thought to help prepare muscles to perform required tasks. The goal is to be able to consciously perform this function called feedback mechanism. Once your reach this goal you than can add speed. This is the ultimate goal.
At all times you will look at the horizon (5 feet in front of you) rather than look up avoiding cervical extension, thus preserving the integrity of the spine and avoiding spinal disorganization. If someone is not able to touch their toes or maybe they are very tall than elevating the KB for safety reasons is an option. People with posterior chain tightness may find that gripping harder may give you more mobility. There are corrective exercises for this dysfunction. We also use the tripod foot position and avoid toe gripping. Although toe gripping may increase tension it does restrict your mobility. The reason is neurologically the body will sense this position as highly threatening and thus cause increased tension. Above are examples of using modern science in order to train the KB client safely.
Based on experience some people will be able to progress to a double KB deadlift, one arm KB deadlift on the same side and opposite side following the 3 x 3 strength matrix as a means of challenging difficulty. Other classical KB exercises consist of the Goblet Squat, Clean and Press and its variation, Turkish Get-up and others.
However, you will have to have gone through our Fundamentals Program class, which serves as a prerequisite before entering the challenging kettlebell fitness classes.
Technique is key when it comes to kettlebell training, and mastering proper form takes both practice and quality instruction. Dr. Capitano is a qualified instructor and will ensure your experience with kettlebells is one that's both safe and effective.
At SquareONE Rehabilitation we do not make clients sign monthly or yearly contracts. Instead you pay as you train for your session prior to your attendance.