kettlebell basic training DVD

"This is a must have for those looking to develop safe, effective and fun kettlebell techniques."

-Sean Armstead

Why are kettlebells such an effective workout tool?

The unique structure of kettlebells, as compared to dumbbells, barbells, medicine balls and bands, alters the manner that the user manipulates the resistance. Two basic lifts (among many others), are grinds or ballistic lifts. Grinds are lifts that require slow movement with tension to control the resistance safely and effectively. Ballistic lifts are quick, multi-joint exercises that help achieve full-body development. Momentum is also utilized with kettlebells to execute moves that can be done for extended periods of time, thus using energy systems that promote fat loss and lean muscle development. Bulky, stiff muscles are uncommon outcomes for well rounded kettlebell lifters because of the many movements that are done with full range of joint motion and multiple muscles working. The versatility of the kettlebell makes it such that one tool can address a lot of outcomes (weight-loss, lean body mass, athletic performance, general fitness). You can do many exercises with one kettlebell, thus reducing your reliance on tons of additional equipment that are less adaptable to use for multiple purposes.
 

What are the benefits of this workout?

Kettlebell lifting done with skillful, safe and effective progressions can be fabulous for developing lean, functional muscles.  Many of the movements listed in this workout as well as traditional Kettlebell lifts such as the snatch, jerk, clean and jerk are tremendously effective for strength, cardio and melting away body fat.  How have many clients that have lost 10-50lbs doing primary Kettlebell lifting.  Additionally, they have improved their strength, athleticism, confidence and aesthetics.   A significant number of my clients are females.  They are by far the most savvy in kettlebell lifting.  They focus well, take direction and will train consistently when they see improvement and have fun.  Everyone who does kettlebell training has seen notable improvement in the butt, shoulders, back and arms.  Especially the glutes!
 

Wrist Bands

I am a proponent of using wrist bands while training with kettlebells. As you improve your skills and the strength in your shoulders, core, hips, legs and grip; you will be able to do longer sets. Hard, long work on the bells will produce sweaty hands and wrists that will create the chance for slippage of the kettlebell. A pair of wrist bands will help create a dry spot for the bells to land and rest, while lifting and racking the bells. Some folks choose to use sweat bands to cushion the landing of the bell from cleans and snatches. The banging and bruising of the wrist are symptomatic of technical challenges and should be addressed and not masked by the pillow effect of a wrist band, (see “Banging Wrists & Snatching”). Accomplished lifters use a short piece of “ace bandage” to absorb the sweat, which provides no cushioning effect at all. Use wrist bands as a tool to enhance efficiency; not as a crutch, reducing your progress because you fail to address the root cause of bruised wrists, faulty technique. You should snatch and clean as if you are trying to not break an egg on your wrist.
 

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Testimonials

- Andrea Castagna

"I thought your class was laid out very well. It was great to have the education and perspective of a PT combined with the education on kettle weight lifts and technique. I have attended many fitness conferences and what was unique about your class was the individual critique to each student, you don't normally get that in group classes. Great job"

- Nicholas Schodtler

"In the short time that I worked with you I was able to gain valuable insight into the subtle nuances that allow for refined skill in my kettlebell sport technique. It seems anyone and everyone these days is a proclaimed expert at "Swinging" a kettlebell around. I am fortunate to have had the opportunity to work under someone like you that has such a high degree of skill and understanding of the "True Girevoy" way …The Fedorenko Method. I am confident that what I learned from you will prove invaluable during my upcoming AKC Coach Certification."

- Bob Palazola - Expert Personal Trainer

"Kettlebells aren't very easy to learn or teach and Sean did an excellent job paying attention to all of our learning styles. I'm more confident in my kettlebell techniques as well as my teaching skills."

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