Are you a mom looking to get fit with kettlebells?
Recently I began Adding Variety And A New Challenge To My Workouts With Kettlebells
Since the start of the new year I looked into adding a new strength component to my Fit Yummy Mummy workouts.
The main message I try to send all the women who follow Fit Yummy Mummy is that the key to getting LEAN and losing more fat and inches is getting STRONG. I have used a variety of “tools” to create the Fit Yummy Mummy workouts to help acheive lean, toned, defined and STRONG bodies for thousands of women. To add a new level of challenge and to spice up the variety I have explore the world of kettlebells.
Now I had “played” around with kettlebells in the past – but no official training. So after moving to Louisville, I spent some time training with Dave Randolph at Iron Body Fitness .
I then had the opportunity to get KB certified with my good friend and colleague Pamela MacElree - co-founder of Kettlebell Athletics. We had a blast and I learned so much more about program design and how to implement kettlebells into my current Fit Yummy Mummy programs.
I have enjoyed adding this new tool to my Fit Yummy Mummy workouts and I am excited to soon launch one of many new DVDs which included Fit Yummy Kettlebell Mummy – coming August 2009!
Since I have started using Kettlebells I get hit with a load of questions. So allow me to help clarify and answer what many of you have asked.
Kettlebell Questions
1. What is a good sized kettlebell to start with?
The size you choose all depends on your strength and fitness levels – no different than if you were to purchase a set of dumbbells. Typically women who have been working out are able to begin with an 8-12 kg (about 17 – 26 lbs) kettlebell. The KB I use in the video is about 30 lbs.
2. Why aren’t you wearing shoes? Wont you hurt your foot if you drop your kettlebell?
I do not wear shoes (nor do many others who train with kettlebells) in order to establish balance and to stay grounded throughout these power based moves.
Yes, if you drop anything on your feet – kettlebell, dumbbell, barbell, your hair dryer….it will hurt. Wearing shoes will not really minimize this – unless you choose to wear steel toed boots. As long as you know what you are doing and train with awareness and with enough space, many have the agility to jump out of the way of a falling KB.
3. This looks like it would hurt your back and your knees.
This is in reference to “The Swing”. Well without proper training, wouldn’t any challenging resistance training move potentially harm your back and knees??? This is why I recommend EVERYONE check with their Dr/physician before starting a new exercise program – PLUS seek the guidance of an expert for proper instruction before starting anything new. Also, I have personally worked with clients who struggled from knee and back pain that was due to improper form for squats and lunges.
As for the power exerted in this explosive movement, when performed correctly, the force comes from properly trained hips, legs, back and core. So once again let me emphasize that KB training takes skill and practice with the use of proper technique to avoid injuries (pretty darn similar to advice you would receive before starting ANY new exercise program).
And let me just add….that NO, this is not for everyone. If watching these videos frightens you, then this is a sign it is not for you. If watching these videos excites you and compels you to add a new level of strength and challenge to your workouts, then this may be for you.
4. Your arms have been getting seriously ripped since you started KB! I mean it’s really a dramatic difference? in such a short time!
Thanks ~ However, what you need to know is that while I had consistently taken 6 weeks of kettlebell classes when I moved to Louisville in January ~ in May I pulled a muscle in my back…completely NOT workout related….and avoided any KB training until Pamela came to town for the certification in June. So the “ripped” appearance is the result of my nutrition habits – since part of the time I could NOT workout with intensity so I CLEANED up what I was eating – and the continuation of my Fit Yummy Mummy workouts.
Bottom line….you want to get ripped? Then eat clean (which is more than half the work of any true fat loss program) and make sure you are following a resistance training program that makes you stronger.
Have any additional questions about Kettlebells?
Please feel free leave a reply and list them below.
PS: Here is a Fun Clip of Pamela and I where we get fit with kettlebells!
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Where can I purchase one of these?
I can’t wait to try this out! Looks like a KILLER workout!
Do the wrist bands help prevent you banging up your forearm? If so where can I find them?
AMAAAAAZING!! I LOVE KETTLEBELLS!
Can’t wait for this new plan to come out!!
Yes, the wrists bands help.
You can find them at any sporting goods store….or any store that sells sporting goods – like Target, Walmart, etc.
Holly,
You are right that Kettlebells are not for everybody.
Although I was assured that Kettlebell swings would not injure my back if done correctly, my low back was out of commission for over a week following a certification course. Yes, I was observed and told that my form was perfect
I have had a low back injury since 1969 and told the instructor that I was worried about the swings. He told me that he has used the swings many times to rehab an injured back. Not in this case though. I should have listened to my intuition.
I think that it looks like a great workout – I’m looking forward to it!
But I’ll be starting out slow – maybe 2 lbs :0)) (I’ve had lower back/tailbone problems in the past so I’ll be working my way up, but I can see how it could really be effective, btw, strengthening my body was the best thing that I did to recoup after it had healed enough that I could.)
I loved your comment about losing fat and getting lean is about getting strong. It really is a good point to focus on.
I tried the Kettlenetics workout about 3 months ago. It’s more dance-y and I started with the 4 lb. bell. I love it. It’s a fun change. I can’t wait for Holly’s kettlebell workout
This looks like a great workout and something my students will be interested in trying. Let me know when it becomes available. Will you advise as to where to purchase the KBs. I am from Canada.
Have you noticed more perkiness in the booty since you started KB? Those moves look like they really fire up the glutes! If so then I need some Kettle Bells in my life LOL!
Steve,
I’m curious, you said you were at a certification course? If you were doing kettlebell swings for an extended period of time for the first time, I would expect some soreness. In your case if you’re interested in trying them again start with low reps until you get used to the movement. You can also easily use Kettlebell High Pulls instead of swings to achieve the same metabolic conditioning type workout. Hope this helps you out some.
Let us know.
I would love to give kettlebells a go…. it looks like a fun way to get a workout.
You guys have me so pumped up to try this! I am so excited. I am looking into proper form first, then there will be no stopping me. I can’t wait for the kettlebell workout!
I’ve had try to pick up 5lb KB at the sport store.
On that time I sure know it not for me yet,but I will
add in my workout one day
Wow that really looks challenging and yet fun. I can’t wait to see the program you come up with using the KB. I do have lower back issues that are minor so I’ll listen to my body when I start.
Kettlebells are the very best method to get fit. I in no way bother with any other gear nowadays, just several kettlebells and I appear in prime form.