This post is directed more at those who have never experienced a kettlebell workout but if you have already, this may deviate from what you’re used to. There seems to be a sort of intimidation factor here. The word kettlbell seems to run parallel to an extreme sport or something that the average person, starting up an exercise routine, cannot try. Some instructors teach their classes this way. They fill them with snatches, swings, jerks, bear crawls and renegade rows. I beg to differ. I like to encourage new clients to try a kettlebell workout. For a beginner I teach it similarly to a basic weight workout - minus dumbbells. Kettlebells are bottom-heavy and they challenge your core muscle groups in a way that dumbbells don’t. The pace of a kettlebell workout is slightly faster but like running, unless you have an injury/restriction that prevents you from performing certain exercises, everyone can participate.
I’ll skip my explanation about how great I think these workouts are, I’ll just give you a taste of how I run a basic class for beginners:
These classes run approximately 45 min. Efficient strength workouts DO NOT need more than 45 min. (If yours is more than 45 min, you’re wasting time!)
0-10 min
Follow-the-leader warm up. I run you through a warm up, explain the anatomy/history of the kettlebell, how to hold it safely, different positions, grips and how to move your body with it.
11-35 min
3 circuits of 3-4 exercises teaching you the basics: kettlebell squats, lunges, presses, pulls and core exercises.
36-45 min
Body weight core exercises and a quick stretch.
Not intimidating right? You will sweat, get your heart rate up and feel like you’ve accomplished something. As you get comfortable with these exercises I will challenge you.. introduce new exercises and make sure you keep getting stronger.
Give it a try.
jo.Z
May 21st, 2009 at 9:57 am
Interesting blog. Can you tell me where you give lessons and what time? This is a type of program I may want to try at some time, so joining several classes may encourage me. Thank you.
May 23rd, 2009 at 6:37 am
Tim - I teach the classes at Totum Life Science - it’s 445 King St. West. http://www.totum.ca Mondays 5:30, Tues/Thurs 1 pm. If those don’t work I can always do a 1 on 1 session. You can try the classes/services out for a week free if you like.