How to Shape up the Body in the Martial Arts
The kettlebell is a cast iron weight looking somewhat like a cannonball with a handle. Kettlebell workouts are designed to increase core strength, endurance, agility and balance. Each workout challenges both the muscular and cardiovascular system with dynamic (as opposed to static), total-body movements.
In the late 20th century Soviet science verified that repetition kettlebell lifting is one of the best tools for all around physical development. A study observed two groups of college students over a few years. A standard battery of armed forces Physical Training tests was used which included: Pull-ups, a standing broad jump, a 100 meter sprint, and a 1k run. The control group followed the typical university physical fitness training program which was military oriented and emphasized the listed exercises. The experimental group just lifted kettlebells. No other training of any kind. In spite of the lack of practice on the tested drills listed above, the kettlebell training group showed better scores in every one of them.
Using a kettlebell works far more muscle groups than almost any other exercise, so you get a true all-over workout, and it improves your posture too. Because you are moving the weight around or swinging it, the whole body has to work hard to move and to stabilise it.
Kettlebells are nothing new – the word girya, meaning kettlebell, first appeared in a Russian dictionary in 1704 – and they have been used for centuries by strongmen. They became popular in the west and have now started a fitness craze within the last few years ago.
The kettlebell is the AK-47 of physical training hardware. Hunk of iron on a handle. Simple, sinister, brutal—and ferociously effective for developing explosive strength, dramatic power and never-say-die conditioning. The man’s man’s choice for the toughest, most demanding, highest-yield exercise tool on the planet. Guaranteed to forge a rugged, resilient, densely-muscled frame—built to withstand the hardest beating and dish it right back out, 24/7. Click here to order Pavel’s Enter the Kettlebell! book NOW.
Following are the 4 foundational exercises you can do with a kettlebell:
This is a full body conditioning movement that can be performed with either one or two-hands.
✓ The kettlebell swings at arm’s length from between the legs to approximately head-level.
✓ Use the legs, hips, and lower back to provide the moving force.
✓ The arms should only be used to hold on to the kettlebell (they will not bend and only move with the force of the lift).
✓ The weight moves from a lower position to over the head
✓ The arm is extended.
✓ A competition lift, like the kettlebell snatch, this lift culminates with the weight overhead at arms’ length.
Kettlebell Power Clean Squat Thrust
✓ First lift the kettlebell to about chest height
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by Rick Tew
Learn Martial Arts Online with our Martial Art Home Study Program and Ninja Training – Black Belt Distance Learning Course!
About the author:
Rick Tew is an internationally acclaimed Sensei or teacher in the martial arts and founder of CMS – College of Martial Science and NinjaGym. He runs Live-In Short and Long term Martial Arts Training and Adventure Camps in California and Thailand.
Utilizing the martial arts as a gateway to excellence, he created his personal development programs. His courses are for everyone who wants to integrate mind, body, and spirit to access his or her true potential.
Rick Tew’s Winjitsu, The Mental Martial Art System for Success, has helped his students to overcome their fear and become successful in what they love and passionate about.