Tuesday, March 26, 2013

The CrossFit Garage Gym: Kettlebells

Garage Gym: Kettlebells

When setting up a home gym, often a primary concern is a lack of space, especially for lifting heavy weights. Kettlebells are a good solution, in that they don't take up much storage space and exercises can be completed in minimal floor space and sometimes, with low ceilings. Weights ranging from 5 pounds and more mean that anyone can swing a kettlebell and there is plenty of room to grow your training.
The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. [T]ypical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. (Source: Wikipedia)
Kettlebell Rx book cover

Without prior exposure or training, kettlebells can look and feel imposing -- the good thing is that the exercises, for the most part, can be quite basic and learned from a book, especially with supporting video. When purchasing kettlebells for your garage gym, I highly recommend also buying Jeff Martone's Kettlebell Rx (Las Vegas, NV: Victory Belt Publishing), which is a complete resource for home-use. The book is divided into  multiple sections, one for CrossFitters, a second for rotational power development, and the last for working on your kettlebell sport technique (along with a history of the sport).

Apart from well-illustrated explanations and how-tos for kettlebell exercises, Jeff also has an amazing section on mobility/flexibility, designing a program for kettlebells, participating in kettlebell sport, and also how these exercises transfer to Olympic weightlifting, wrestlng, and more.


"Before taking the KETTLEBELL Rx:
Ask your doctor if getting off your butt is right for you"

No matter how well-intentioned, you are going to make mistakes -- Jeff takes common flaws in the swings, demonstrates them in sequential photos, then shows the proper way to overcome those deficiencies. This is an amazing resource, especially as a lot of coaches might have a general feel for instructing kettlebell usage, but may not even realize subtle mistakes that are being made.

About the Author: Jeff Martone, renowned CrossFit and kettlebell instructor, espouses the proper usage of the kettlebell in strength and conditioning exercises for everyone from novices up to professional athletes. He’s one of the most knowledgeable experts in the world when it comes to kettlebell training. He’s not just an instructor, he’s a visionary who travels the country training instructors, certifying them on the proper usage of the equipment, and educating them on the best strategies for strength and fitness.

Disclaimer: This book was sent to me at no cost for review purposes. Some information was taken from the company's website, but all opinions are my own.

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4 comments:

  1. Nice review Kovas! Good to point out that form is important to avoid injury, especially lower back injury.

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  2. This comment has been removed by the author.

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  3. I've been thinking about getting some kettleballs

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  4. Kettlebells are the one thing I hurt myself doing w/ CF--triceps injury (very minor) but clearly I didn't have the form down!

    ReplyDelete

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