In 2005 new rule have been implemented, forcing to hold kettlebells for longer duration at lock out position. The change lead to improvements in techniques of Girevoy Sport (GS) athletes. Improved quality and time of lock out position. These changes led to changes in breathing pattern of GS athletes.

Beginners to GS and even some Masters of Sport in Kettlebell Lifting tend to hold their breath and flex breathing muscles while holding kettlebells at lock out position. It takes 6-8 breathing cycles to recover from such needless exertion and get ready to next kettlebell jerk (S. Mishin, V. Tixonov 2009).

Diversion of breathing and movement patterns lead to extra movement of arms, legs and torso, which lead to early onset of fatique and poor performance (A. Votorinzev 2002).

Since January of 2005, breathing patterns of GS male athletes of various qualifications were analyzed.

The study revealed: read the full article at www.girevoysport.us

Definitely.

Sure, we got our favorites, but is there one movement that is superior to all others?

The best kettlebell exercise is (ready?) defined by your posture.

There, I said it.

There is a best exercise that will do wonders for your strength, stamina, flexibility and overall fitness. The thing is it will only work for YOU. Yes, you are unique.

Let me give an example. Lets say that someone has shoulders that are rolled forward (tight chest muscles and stretched, weak back muscles). Such dysfunction would imply limited range of motion in the shoulder joint. Those effected, may not be able to lift their arms straight up as elbows are locked. In severe cases hanging from a pull-up bar is not possible…

Any kind of exercise that involves holding a kettlebell above their head on a locked out arm would cause lower back to compensate and lead to lower back injury or strain (in the best case scenario).

For those folks, kettlebell snatch (the czar of kettlebell exercises) is going to do more damage than good.

For the shoulder dysfunction described above the best kettlebell exercise would be kettlebell swings coupled with kettlebell windmills. Such combination would ensure balancing of shoulder muscles (resulting in increased mobility and range of motion) along with proper amount of cardiovascular load.

The best exercise for you? I’m afraid to say – it depends. On your posture and the outcomes that you are looking for. To make it more complicated, your best exercise will evolve with your your posture and fitness level.

Remember, your best kettlebell exercise is not a static unit. It will change and transform many times.

To make things even more confusing, the exercises that you love the most may be the worst for you. But more about that in the next post.

Exhilarating results will suffer if improper exercises and exercise sequences are used.

Which kettlebell exercises should be done (or not done) depends on your posture and fitness level (read Order does matter. Few Words on Kettlebell Training and Choice of Exercises).

I got few emails asking about relationship between neck tightness/stiffness and pain after playing with kettlebells and would like to discuss the matter in a bit more detail (it may be useful to few of you).

Neck stiffness, tightness and pain are often symptoms of forward head posture (rounded shoulders and back, head pushed forward).

Kettlebell Swings, Snatches and even Presses can aggravate symptoms if done incorrectly or out of proper sequence.

How to keep your neck feeling awesome(during and after kettlebell training):

• Use proper swing form (too much upper body involvement will lead to neck stress)
• Use proper kettlebell size (read Kettlebell Size For Beginners). Doing swings with a weight that is too heavy leads to upper body involvement/neck stress with subsequent pain
• Relax while doing high volume sets, keep your neck loose
• Warm up and go through re-alignment exercises (read Quick Solution for Neck and Upper Back Tension and Pain

Keep in mind that your posture is unique to you. Yes, we can generalize but your posture and body mechanics are unique.

Keep track of your workouts and exercise sequences (especially if you’re just starting out).

That way if you have pain (or if you feel supah-fun-tastic), you have record what you did right (or wrong).

Does your neck get stiff and painful? What exercises do you do? What is your posture like?

Feel free to share and I will try to help you.

What’s next?

Comment and subscribe. Like this post? Link to it!

Increase your Workout IQ and read some more:

• Read Order does matter. Few Words on Kettlebell Training and Choice of Exercises
• Read Quick Solution for Neck and Upper Back Tension and Pain
• Read Neck tension is your fault!

Want Postural Tips and Workout Of the Day? Follow me on Twitter (mini blog – 140 letters per post)

Many different merchants are now offering ‘russian’ kettlebells for sale. Some bells are actually made in China (that was a bit of a shock).

We don’t need authentic Russian kettlebells, but being picky pay off as there are differences in quality and price when it comes to diverse kettlebell variations.

1. Lifeline USA – Best combination of quality and price (read my review of lifeline USA kettlebells)
2. Dragon Door – Awesome kettlebells. Expensive. Get a 20% discount sign up as their affiliate.
3. Ader Kettlebells – nothing special. OK kettlebells, above average price.
4. K2 Fitness – OK (meh..) kettlebells. Above average prices, below average quality.
5. Iron Woody – Having a close out sale. No more Woody Kettlebells.. Perhaps for the better… Read forum thread reviewing Iron Woody Kettlebells.

What kettlebells do you use/like?

What’s next?
Leave a comment, subscribe… Like the post? Link to it from your blog.

Want Workout of the Day? Follow me on Twitter!

Snatches? Swings? May be kettlebell windmills?

Once you narrow down the exercises, does the order matter?

What should the sequence be? Snatches, then swings? Does it even matter?

Can I pick random lifts, mix it up and have an awesome workout?

Yes, yes… many questions…

And the answer is (wait for it)

Order of exercises does matter (especially for beginners). In fact, if the order is wrong, there is a much higher possibility of strain and injury (boo!).

Lets look at three basic exercises: kettlebell snatches, windmills and swings.

What should you do first? What should the order be? Does it matter?

The order of exercises should depend on your posture

As an example lets talk about rounded shoulders and how such misalignment may effects your choice and sequencing of above mentioned kettlebell exercises.

Rounded shoulders are generally associated with rounded back and tight pecs (chest muscles).

Rounding also effects Range of Motion(ROM) of shoulders. As a result a simple task of lifting arms overhead without compensation (arching of lower back, for example) is almost impossible.

Lifting arms overhead without compensations is critical when it comes to kettlebell training (think snatches or any kind of press).

If rounded shoulders stand for compensated movement and inability to complete a lift without involvement of lower back, proper lead-in exercises are needed to help shoulders understand what proper movement should be.

In our example, Kettlebell Windmills would have to go first.

Why?

Kettlebell Windmills force proper shoulder positioning, upper back and shoulder blade engagement. As a result, after few properly done sets of kettlebell windmills, shoulders are much less rounded!

Now you are ready for snatches to further reinforce that proper positioning and alignment.

Given shoulder rounding, kettlebell swings would be last(or even omitted).

Reasoning is simple. Kettlebell swings, due to the nature of the movement, tend to pull shoulders forward. Beginner(especially with rounded shoulders) may be unable to engage upper back and squeeze shoulder blades throughout the movement.

Only after proper reinforcement of shoulder position (by kettlebell windmill, then snatches), body will understand how to properly do this movement.

Of course, nothing happens in isolation.

Rounded shoulders are usually accompanied by myriad of different compensations and misalignments.

All of that must be taken into account for a safe and effective routine.

I’m here to help. Really.

My outcome is to help you with your fitness and health goals.

So help me help you.

What are you interested in?

• How to get stronger with russian kettlebells?
• How to lose weight?
• Better eating habits
• Product reviews?
• How to stay motivated?

I’m open for questions (suggestions too).

Let me know if you have questions about specific kettlebell technique, drill or exercise.

Ask your question as a comment or email it to me (denis@workoutiq.com)

I will answer as many as I can.

Look forward to hearing from you!

Kettlebell training can be tough on hands.

Luckily there are few things we can use to make it all better(read Hand Care and Kettlebell Part 1)

This post is about how to properly tape your hands for effective kettlebell workout.

Please watch the video for proper taping technique.

What do you use to protect your hands?

Received a great question from Nathan:

“Denis,

I am pretty new to Kettlebells. Recently i had a callous ripped off during a workout. Do you have some recommendations for what to do with that? Ways to prevent it? Maybe a good article to reference?”

Lets face it – higher volume kettlebell training is tough on hands. Torn callouses is a common but(luckily) unnecessary accessory to kettlebell lifting.

What to do about it:

• Use chalk when training
• Use athletic tape to tape up your hands

What do you do/use(if anything) to keep your hands healthy?

Kettlebell Snatch is one the best exercises you can do.

Virtually all muscles are involved, weak links are revealed and addressed.

Snatch is truly the Tzar of exercises.

Following tips will instantly improve your kettlebell snatching technique:

1. Keep your arm and grip relaxed
2. Focus on straightening your legs as the kettlebell is coming up
3. Go up on your toes after locking your knees
4. Bring the shoulder of kettlebell-holding arm up(done after locking knees and going on toes) to generate extra upward momentum
5. Walk around while holding kettlebell above head for better arm position/shoulder flexibility/strength
6. To bring kettlebell down, go up on toes and ‘bump’ the kettlebell off(reduces jerking of arm as kettlebell comes down)
7. Use double breath – breathe out twice. First time while bringing kettlebell up. Second time while bring kettlebell down

What tips have helped you with your kettlebell form the most?

Technorati Tags: kettlebell snatch, snatch technique, kettlebell technique, tips for better kettlebell form, improve kettlebell form, kettlebell form, kettlebell, kettlebells, snatching technique

As a beginner to kettlebells you may be aware of the benefits of kettlebell training. You may even be impressed enough to try kettlebell training yourself.

Before you can start swinging, snatching, and pressing kettlebells you first want to pick kettlebell size that is right for you.

Kettlebells come in many different sizes – from 4lb all the way to 108lb.

On average I recommend

• Guys start with 16kg or 20kg
• Women start with 8kg or 12kg

There are, of course exceptions.

Think of your fitness level and overall condition when you start.

Questions to consider:

• What was the last time you worked out?
• In the last 6 months, how often have you worked out?
• Do you have any chronic knee or lower back pain?
• Do you have rounded shoulders and chronic neck tension/pain?

If you are out of shape, start with lighter kettlebells(12kg or 16kg for men, 8kg for women).

To make sure that a kettlebell is right for you try these 3 simple drills. If the drills are too easy and provide no challenge – pick a heavier kettlebell.

Happy kettlebell training.

Technorati Tags: kettlebell size, kettlebell sizes for beginners, kettlebell, kettlebell training, beginner to kettlebells, correct kettlebell size