If you are looking for a Kettlebell Course that gives you a thorough understanding and a solid foundation, then this is the course for you!  

See what other people say about our courses…  

“A Must for anyone SERIOUS about taking their Kettlebell Performance to the next level. I learnt more in 3 hours than I have in months of DVD’s and books.”

John Limpus – Personal Trainer and Exercise BootCamps, Chiswick, London www.urbanvitality.com

“I have been using Kettlebells for about two months and following the RKC Enter The Kettlebell program and really wanted to see an RKC to nail down my technique as I had been generating tension in my neck.

Jamie was very hot on getting the right technique, this is the main emphasis of the course. He was able to spot problems and solve them – no more neck tension afterwards. As well as this it is a great pleasure to work with Jamie as he has clear enthusiasm and dedication for his work and has a surprising depth of knowledge, being both RKC and IKFF certified and this knowledge extends well beyond kettlebells. One simple tip instantly increased my pressing power.

I came away with a lot more than expected and all I learned on the course is covered by detailed supplementary information. I would recommend this course to anyone who wants to better their technique in a safe and well paced manner with a knowledgeable and likeable instructor. I plan to return for more later in the year!”

Roger Frederick West Feb 2010

” I attended Jamie’s  Kettlebell Concepts Course and I must have to say it was a very well presented course. Having never worked with kettlebells before I was unsure how much effect exercising with them would be. With Jamie’s great teaching skills mixed with his humour it soon became easy to understand the drills and improve all the way through the session. I certainly found out a lot about my own body and where I am needing to make improvements. I was impressed with his techniques for opening up the hips , thus allowing a much deeper squat within 2 minutes. I’m sure that anyone who attended Jamie’s courses would definitely benefit from the knowledge and drills you learn with him for your own training or for teaching your own clients. I would definitely be interested in future courses coming up. Cheers Jamie!”   

Darren Sutton Personal Trainer- Inspiring Fitness Warwick January 2010 

“As a Personal Trainer and Sports Massage Therapist I am constantly looking at ways of updating my knowledge. I have had a personal interest with the Russian Kettlebells for a number of years ever since I first saw them in my gym. Not really knowing what to do with them I never really used them. However, after purchasing some myself and ‘experimenting’ with them I decided the only thing to do was to get some professional help. So after a lot of searching I found Jamie Lloyd. I wanted to learn from a reputable Kettlebell Coach and Jamie helped me hone my technique, and ensure I was safe, so that I could teach my clients to use them- so it was the only way. The Kettlebell Concepts  Course provides a fantastic introduction on how to use the Kettlebells safely and effectively and also how to teach them.You come away feeling tired but also with a buzz, you will feel worked all over and you will even work muscles that you didn’t realise you have! I would highly recommend this course to anyone, even you even if you are not a fitness professional, it gives you a great foundation to start training with the Kettlebells.” 

Samantha Armstrong January 2010  

“I have been involved in the fitness industry for a long time as a Personal Trainer and Conditioning Coach. 
I am not easily impressed, but have to admit that the Kettlebell Concepts Course I attended was outstanding.
Jamie Lloyd has a huge amount of technical knowledge, and more importantly, is able to pass this knowledge on in a structured, easy to understand, safe and effective manner.
The course is ideal for fitness professionals who wish to fine-tune their existing skills, fitness enthusiasts who want to take their training to the next level, and complete beginners who are looking to learn the basics.
As such, I would wholeheartedly recommend this course for anyone who is interested in learning how to use kettlebells.” 

 
 Sam Tilbury,  December 2009
Personal Trainer, Zest Fitness. 

 “Jamie’s Kettlebells course was just what I was looking for.  It has given me the confidence and knowledge to progress my fitness program, particularly my core strength.  All kettlebell concepts were explained thoroughly and Jamie made sure everyone both understood and successfully applied the techniques until he was satisfied.  I also found my flexibility could be improved further with some new joint mobility exercises to warm up with.  I thoroughly enjoyed the course and recommend it to anyone who wishes to enhance their existing training or get seriously fit in short, sharp workouts” – Rick October 2009 

“I signed up for the Kettlebell Concepts  Course based on Jamie’s experience with having trained with some of the top names in the kettlebell field, and wasn’t disappointed. Jamie clearly demonstrates a broad knowledge of kettlebell training, with the emphasis of the course placed on safety and perfection of a comprehensive range of techniques in order to maximize and get the most from your own training potential and build a strong foundation to allow you to go on to challenge yourself with more advanced training. Julian March 2009 

“I was immensely impressed! Jamie’s depth of knowledge and passion for kettlebells is clear from the outset, and his enthusiasm is infectious. The course was hard work, but always fun and interesting, too. The focus was very much on technique and safety, which I think is the hallmark of a good instructor. As a significantly overweight and unfit beginner with a history of back trouble, I was apprehensive when I signed up, but I can’t fault the instruction. I was pushed and challenged but never beasted, belittled or patronised and, although the muscles I’d been working ached for a couple of days afterwards, I didn’t have so much as the slightest twinge in my back! The emphasis is on the individual and troubleshooting technique from the word go, giving the most solid foundation possible for subsequent training. What can I say Excellent Course!”  

Gwennan Thomas Journalist November 2008  

“As the Strength & Conditioning Coach For the London Pancrase Fight Team it is my responsibility to ensure each fighter is 100% and is physically and mentally fit for each fight. Whether it’s preparing top fighters like Jess Liuadin or even amateurs, Jamie has shown me in detail how to prepare my athletes by teaching me how develop their explosive strength, mental conditioning and endurance. All this training has given me a fresh approach and a solid foundation so that I can get the very best out of my fighters-thanks to Russian Kettlebells UK’s KettleFIT System.” 

Harry Selby  

Strength and Conditioning Coach For The London Pancrase Fight Team September 2008 

 ‘This course was very thorough, with a very sound emphasis on creating really solid basics. The tuition was clear, with careful demonstration and explanation, as well as each exercise being supported by well chosen build-up routines. The workouts incorporated were sensible, and people of different levels of knowledge and experience were well taken care of. There was none of the ‘I’m fitter than you’ stuff which sometimes can spoil these days. Unhesitating recommendation as a start for kettlebells’  

Andy Hathway January 2008  

‘Extremely hands on session. Jamie’s goal is to ensure your technique is honed rather than showing you 100 exercise variations. What you leave with is a great understanding of the benefits of kettlebell training, great technique on10+ foundation exercises, and some serious muscle fatigue! This is not a course for hand-off PT’s, you will learn a lot, have some great tuition and a damn good workout’. 

 Rob Wilkes Feb ‘08  

” As a newly qualified personal trainer I really reccommend Jamie Lloyd if you want to learn how to use kettlebells for your clients. He a friendly, highly knowledgable kettlebell instructor. He has a great teaching style breaking down each move to help you really understand and perfect the technique and get the best out of yourself. I’m definately really keen to use kettlebells with my clients in the future and will be using Jamie’s expertise again to further my knowledge!”  

• Busy people who struggle to find the time to exercise.
• Anyone who wants to learn in a fun and efficient way to help strengthen their entire body whilst learning how to make their bodies into fat burning machines.
• Are bored of conventional gym workouts.
• Athletes who want to take their training to a higher level such as martial artists, runners, triathletes, boxers, rugby players, soccer players, swimmers and almost anyone who is involved in sport.
• The at home exerciser who wants to gain new ideas for their current training.
• Personal Trainers, health practitioners of any level who want to use Kettlebells to rehabilitate their clients and boost their income.
• People who are currently using kettlebells and find that their current Kettlebell technique is under par.
• Anyone who wants to learn hands on from one of the UK’s Top Kettlebell Coaches in a small group setting and don’t want to spend hours making notes.

Excellence is top of our list when teaching you Kettlebells. Our unique KettleFIT™ system addresses your safety, form, posture, breathing, timing and grip. Rather than teaching you a bunch of exercises just to make you feel good, we will not only show you how to train with Kettlebells correctly, but we will further explain why each exercise is beneficial to you. It helps you individually to become proficient and efficient at each move.  

We will take the time to make sure your technique is honed 110% right before you move on to the next exercise. After completing the course you will have a solid foundation to become proficient and efficient in handling Kettlebells and achieve greater personal results.  

If after doing our KettleFIT Concepts Course™, you do not think that this is the best Kettlebell experience YOU have ever had, then we will give you DOUBLE your money back! And we mean that!  

What will you learn?  

• History Of The Bell
• The Benefits Of Kettlebell Training
• Joint Mobility and Kettlebell Warm Up
• Safe Hands and Kettlebell Safety
• The Functional Anatomy of the Kettlebell
• Proper Breathing for Optimal Lifting
• Muscle Activations Techniques to help you overcome tight hips and tight glutes
• The 2 Arm Swing
• The Dead Clean
• Front Squat and it’s variations
• Military Press
• The Windmill
• Program Design and the 5 Pillars of Kettlebell Training
• BONUS!!! learn some great ab exercises to help you get a six pack!!!

What will you gain?  

KettleFIT Concepts Course™ participants can expect one of the most comprehensive, in-depth day of kettlebell training that tests their current skills and instructs them on new kettlebell techniques that they’ve probably never seen or tried. Even the most experienced kettlebell user will undoubtedly find their form will be improved on every exercise, whilst understanding the reasons behind the movements being performed.
What really sets the KettleFIT Concepts Course™ apart from other Kettlebell Courses, is the attention for detail Jamie provides for each KettleFIT Concepts Course™ participant. Jamie leaves no stone unturned, and ensures everyone leaves the course feeling more confident at practicsing Kettlebells. The KettleFIT Concepts Course™is very hands on and you will be challenged but guided in a friendly small group format unlike some courses where they are overcrowded. The beauty of being taught in a small group format is that you will get 100% personal attention and every one of your questions will be answered on the day. Additionally, there is no questioning Jamie’s experience. He is undoubtedly seen as top quality Kettlebell Coach who has taught Kettlebells to hundreds of people, and is deemed to train everyone that comes across his path in detail and is the best prepared and qualified to take a group of people and give all of them what they are looking for out of a single class. Nobody gets left behind and nobody is beasted.   

Earlybird Offer: £97 or £147 after September 10th !   

What will you get for all this? 

• CERTIFICATE OF ATTENDANCE by email
• FREE T SHIRT
• FREE TOWEL
• FREE KETTLEBELL CONCEPTS MANUAL (covering everything you have learned)
• FREE JOINT MOBILITY MANUALS INCLUDING VIDEOS
• FREE KETTLEFIT CLASS (yes you may attend one of our KettleFIT Classes™ for free after attending this course!)
• FREE 4 WEEK PERSONALISED PROGRAM WORTH £50

UPCOMING COURSES !!!!     

• September 26th (only 4 places left!)
• October 17th
• November 14th
• December 12th

Courses are limited!  Only 10 places are available per course, so early booking is advised. To book your place and for course outline, contact Jamie Lloyd on: 

jamie@russiankettlebellsuk.com  

8 Reasons why you should attend and not miss this exclusive opportunity…  

1. We will explain why doing long slow aerobic training is no good for fat loss.
2. We will go over the basic mechanics of the core Kettlebell exercises and show you what you can do to help you shift 8lbs of fat in 30 days from just 10 minutes training a day.
3. Give you new drill combinations to take your metabolism through the roof.
4. Show you the real secrets of how not to rip your hands up when doing cleans.
5. Show you how to rehabilitate your back and shoulders forever with some fantastic bodyweight drills.
6. This is the meat of the course. Many of these exercises you have never seen before! Your body will have a new experience that cannot be missed!
7. We will cover tried and tested concepts for troubleshooting your Kettlebell technique and we will ensure you will have the best Kettlebell experience that you will ever have.
8. Discover how to improve your running fitness by just training with Kettlebells.

Course will be held at Wimbledon 12-3pm!

Sign up now 

Who else wants to tighten their belts a notch or two and have your friends commentating on how great you look after 21 days training?

Well for most of us this isn’t the reality!  

Training with us needn’t feel like an uphill struggle.

We won’t beast you.

We won’t make you do crunches or force you to run round the park.

Training with Russian Kettlebells UK will seem life changing; you won’t even need to step inside a sweaty smelly gym again! Even your aches and pains will go away and your goals will seem achievable. This is because we have developed our unique KettleFIT system that will make you feel amazing in just 21 days from now.

Wouldn’t it be fantastic if you could wear that size 12 dress again, be able to actually step on the scales and see a ‘new you’, have less aches and pains, and have more energy, and your whole body feels more firmer and toned than ever before. Most of all you would look FAB even in your swimwear.

Our KettleFIT system is guaranteed to help you achieve everything mentioned. Its one of the most popular life changing success systems in the fitness industry today, and you can certainly be part of it only if you want to take 100% action TODAY.

If you are looking for a London Personal Trainer who can promise guaranteed results within 21 days then give us a call today!

In fact high quality, Personal Trainers in London are hard to come across. You will probably find it difficult to find the same Personal Trainer who works under the same roof as London’s’ Top Practitioners and still offers a DOUBLE your money back guarantee.

So if you are really serious about transforming your body and taking action today then e mail jamie@russiankettlebellsuk.com or call 08001123410 for training in Wimbledon..

Some of the tools Jamie uses to get his clients guaranteed results:

Apart from Kettlebells, Jamie uses Boxing, Speed and Agility and Quickness Ladders, Sledgehammers, Tyres, Medicine Balls, Foam Rollers, Swiss Balls, Bosu…..oh and not to mention YOUR own bodyweight!

For Men and Women run by one of the UK’s top Kettlebell and strength Coaches Jamie Lloyd

Imagine Losing Up to 8 Pounds Every 21 Days?

See what others say when training with us….

“I tried gym memberships aerobics dvd’s, crash diets, slimming clubs…nothing worked!
I then decided to give Russian Kettlebells UK a try.I had my initial training and felt great. After just 6 weeks of training twice weekly with Jamie, I had lost a whopping 9lbs…that’s over 4kgs
My fitness level, strength and endurance are improving each week and every session is one to look forward to because it’s fun but oh so efficient!
Take it from me…if you are considering training with Jamie it will be the best investment for you! As it definitely worked for me!”
Sophie January 2009

We’ll we guarantee YOU will get in Fantastic Shape, Look Fab and have fun or we’ll give you a full return on your investment if you don’t lose more than a clothes size within 21 DAYS of training with us (but you must follow our guidelines!)

What are The Metabolic Kettlebell Classes?

In addition to covering all the basic kettlebell drills from my KettleFIT System for ALL, I put a real emphasis on having fun so you won’t have to worry about getting bored or waiting for any machine!
So if you are feeling like a couch potatoe and are stuck in a rut we will help you…..

• Drop a clothes size in 21 days or we will refund you every penny back
• Have fun
• Meet other like minded people
• Bust your belly fat
• Banish your bingo wings
• Sky rocket your fitness
• Increase energy levels
• Improve strength
• Supercharge your fitness           

You will also get: 

You will be expected to give 100% and follow everything we say!
After all we know what it takes to help you!

Investment: £99 (and thats just £12 a sessions compared to £65 of my 121 training sesions

 Every Monday and Wednesday at 7:30pm-8:30pm

***NEW**** Saturday Classes are here!

These are suitable for all levels and are just once a week and are suitable for the weekend warriors!

4 week course every Saturday 10-11am

All Kettlebell classes take place in Wimbledon in the great outdoors!

All training will take place in the great outdoors in Wimbledon.

If you don’t drop a clothes size within 21 days of training with us, we will give you a full return on your investment and give you a place on the next METABOLIC Kettlebell Classes for nothing!

So you have nothing to lose!
Only 10 places available!

to book contact:

Jamie Lloyd
http://www.russiankettlebellsuk.com

This 60 minute session will supercharge your fitness and melt your unwanted FAT. This session is taken place outdoors and is not your regular aerobics class! All the exercises will be done using kettlebells and your own bodyweight. You don’t need to be fit to do the Kettlebell Classes- its open for all levels and suits both men and women. We get more women coming to Kettlebell Classes than men- so come on girls!

What are Kettlebell Classes???

2 x 60 minute sessions a week taken by Jamie Lloyd, and usually takes place in the great outdoors in Wimbledon.

Mondays 19:30-20:30

Wednesdays 19:30-20:30

Each Kettlebell Class is based on 2 diffrent workouts just using Kettlebells and your own bodyweight….

KettleFIT Cardio and Strength

KettleFIT Cardio and Core

Each class is suitable for all levels and we will challenge you and your fitness every time-but we promise you will get guaranteed results and drop a clothes size in 30 days or will will give you a refund and DOUBLE your money back!

We also cover proper cooldown, stretching and even provide you with a 4 week program to do on your own when not at class!

You will also get:-

FREE T Shirt
FREE Towel
FREE 4 Week Detoxification Diet with follow along recipes and cookbook .
FREE KettleFIT Home Exercise Program
You will be asked to follow this 100% for 30 days to help you melt that extra fat.

Who are Kettlebell Classes for?

Anyone who wants to burn off 8lbs of fat in 30 days and for those who are sick and tired of their current training and wants guaranteed results!

With our new Kettlebell Classes you will get quality training in half the time of your normal workout.

It is a unique solution that is ideal for anyone who wants to…

• Sculpt Your Body
• Slash and burn fat quickly
• Increase flexibility, agility and mobility
• Build muscular strength
• Add tone and definition to your body
• Boost your energy level
• Reduce stress and tension in your body
• Build confidence

Book your place today!

Where?
Wimbledon Chase and in the great outdoors!

New classes start February 1st!

Investment: £99 for 8 classes

Book Your Place Today!

Only 12 places per class! (4 places left now!)

Apply to:-

jamie@russiankettlebellsuk.com

* FACT: KettleFIT Classes will supercharge your metabolism and help rid of unwanted fat forever like no other exercise class. Losing 1% of bodyfat a week over 8 weeks is not uncommon.

re only 12 of them.

• All classes will be paid for up front in advance
• Classes will take place in all weather
• Any missed sessions can be made up before the month ends. No refunds will be given for any reason and no sessions will be made up at a future date
• All class participants must sign a medical disclaimer before participating
• All class participants will promise to give 100% when the going gets tough
• Everyone will be guaranteed to have fun and get guaranteed results!
• Earlybird price is £99 or £117 on the day!

Join London’s most popular Kettlebell Class  Today and Sign up now!

Overhead Kettlebell Squat

Ok try this for an advanced version of the squat!

Execution:

• Firstly clean the Kettlebell in the rack position and then punch the Kettlebell overhead.
• After pressing the bell overhead, retract the scapula and lock out arm.
• Twist the body slightly at the hips, towards the side pressing the bell.
• Lower youself down slowly as low as you can go, stick your bum out and imagine you are sitting back in a chair, inhaling on the way down.
• Squeeze your glutes and engage your core musculature.
• Pause at the bottom for a split second before standing back up.
• Stand up with bell over head and exhale on the way up.
• Keep eyes fixed on the bell throughout the squat.

Main Muscle Worked: Quadriceps
Other Muscles Worked: Calves,Shoulders,Glutes
Equipment: Kettlebells
Mechanics Type: Compound

Start Position Finish Position

• All classes will be paid for up front in advance
• Classes will take place in all weather
• Any missed sessions can be made up before the month ends. No refunds will be given for any reason and no sessions will be made up at a future date
• All class participants must sign a medical disclaimer before participating
• All class participants will promise to give 100% when the going gets tough
• Everyone will be guaranteed to have fun and get guaranteed results!
• Earlybird price is £99 or £117 on the day!

Sign up now

When doing Kettlebell Snatches for the first time most people tend to get sore forearms and sore hands. This is because that they are inexperienced and try to muscle the bell overhead with improper technique. But through repetition, proper practice and coaching from a qualified and experienced Kettlebell coach your blisters will soon disappear as your technique becomes more proficient. So how do I avoid getting blisters and sore hands when snatching?

Firstly ensure you get a qualified Kettlebell coach to look at your form.
This will help you understand where you are going wrong. For most people they tend to learn from You Tube or a Kettlebell DVD, and they muscle the bell overhead and go out hard as if they were sprinting a 100m dash. Do this over and over again you will soon consume a lot of ATP and burn yourself out! Believe me when I first started doing snatches about 3 years ago, I tore up both my hands due to using a very aggressive technique- and you know what?? I lost about 3 weeks training time because I ripped up my hands. It’s not tough and it’s not clever!

So before you start inflicting pain think about your technique first!

The ‘Hard Style’ Kettlebell Training way will force you to burn yourself out and you won’t last very long. So think of a ‘marathon runner’ and train like a marathon runner and remember to be efficient.

So how do you become efficient?

Ok as the Snatch uses the whole kinetic chain to execute the lift, then you need to be excellent at every component of the snatch.

Yes you should be excellent, to make yourself efficient to avoid burning yourself out and getting injured.

So bare these simple rules when snatching:-

1. Develop a powerful hip snap
Use a very heavy Kettlebell that you can swing with perfect form over 10 times. Maybe use this as a strength day. Do 10 x 10 sets with 30 seconds recovery. This will condition your hip thrust and enable you to gain maximum power from the legs, core and hips when snatching.

2. Strengthen your core
Strengthen your core by doing Turkish Get Ups, Windmills and Slingshots. Yes you can do these exercises back to back to develop core strength.

3. Improve your Grip Strength
Improve your Grip Strength by using grippers, doing Bottoms Up Cleans, Bottoms Up Presses Hot Potatoe or Farmers Walks. Train your grip at least 1 x a week; this will help you get strong forearms and grip for the Snatch.

4. Condition your aerobic fitness
Condition your aerobic fitness by training for TIME not ripped hands! So maybe do a 6-10 minute snatch test at least once a week using a light weight. For guys use a 12/16/20kg and girls use 8kg/12kg and do 10 minutes of snatches but with alternate arms, changing after every minute. Don’t count reps. Aim for time, that way your strength endurance will improve and it will teach you to slow down and be more efficient.

5. Practice
Perform a maximum snatch test 1 x a week without alternating arms on a weight that you feel comfortable with. Ensure you have excellent form.

So what is excellent form?

Well as there are 3 components to the snatch, The POP, The PULL and The Punch, train these 3 different moves on their own.

The pop being one arm swings. So when doing one arm swings use the index finger and thumb and grip the Kettlebell on the knuckle of the bell.

Then The Pull is the second part of the Snatch where you are doing a HIGH PULL.

The third part of the snatch is the ‘Punch’ known as the ‘Military Press’.

So maybe do 5 sets of 5-10 reps of these 3 components 1 day a week as well.

6. The right grip
Remember to ‘wrap’ the bell around your hand using a ‘corkscrew technique’ in the lockout phase of the Snatch. (This is where you are holding and wrap the bell around your hand and hold the bell overhead position). What you should do is to use a slight flick of the wrist to ensure the Kettlebell travels outward wrapping around the wrist without any impact to your forearm. It’s a much more efficient way to perform the Snatch and gets you moving like a marathon runner-getting more reps in without overloading your body and your flexors and extensors in your forearms!

But inexperienced Snatch enthusiasts will usually use the flip method, with a slight pull to decelerate the bell onto the top of the forearm- eventually banging and bruising their forearm. This is not good when doing high reps as you will fatigue very quickly and get a nice purple lump on your arm and it will you’re your recovery put a set back to your training time.

7.  Avoid pinching of skin between the handle and palm
When the Kettlebell is in the downward phase some people pinch their hand and eventually ripping their hands up. This can be avoided with a technique called the ‘OK GRIP’.
The ‘OK GRIP’ is achieved by holding the Kettlebell handle by the knuckle- using the index finger and thumb.

When the Kettlebell is over head in the ‘Press Position’ it is given a little momentum upwards and the Kettlebell moves away from the body. It is then possible with proper timing and good judgment to rotate the handle using the ‘OK’ grip. The Kettlebell is then cushioned and lands comfortably with thumb pointing back ready for the next Snatch. This method again allows for more reps by not pinching the skin and aggravating any blisters that may be present.

7. Protect your Hands
Use Red Indian Oil/ hand cream to keep you hands supple.

8. Prepare your hands
Soak your hands in warm water for 10 minutes 2 x a day.

9. Use climbing chalk
Try to use climbing chalk to allow the sweat to be absorbed and so that the bell can glide through your hand.

10. Practice Safely
Ripped up hands east into your precious training time!

To Your Success!

1. They help you train Acceleration and Deceleration.
   Elasticity During Kettlebell Training
   When kettlebell training it is important to know that it helps create elastic potential. This is because due to the nature of the tissues in muscles elastic potential occurs. This is seen when doing ballistic movements when doing kettlebell swings. Stored elastic energy is present in the concentric phase of the movement. Another example is seen, by stretching a rubber band or compressing a spring, energy is stored in the band or spring. By releasing the stretched band or compressed spring, the elastic potential energy is converted to kinetic (motion) energy. This is seen in sport where athletes jump or even in martial arts where elastic potential is required to throw an opponent to the ground.
2. Kettlebells Trains the Posterior Chain
   The Posterior Chain
   Unlike dumbbell training, Kettlebells helps train the muscles that you don’t see when walking away from the mirror-this is know as the posterior chain. The posterior chain is a group of muscles in the lower body that are important in force development for explosive movements like jumping and sprinting. The muscles that fall into the posterior chain are the Semimembranosus, Semitendinosus, Bicep Femoris, (known as the hamstrings), the Gastrocnemius and Soleus (known as the calves), the Gluteus Meduis and Gluteius Maximus (known as the glutes) and the Erectae Spinae (known as the back). The primary exercises for developing the posterior chain are Swings and deadlifts-the common denominator among these movements is an emphasis on hip extension. So when doing kettlebell swings, you help strengthen the core and lumbar spine and therefore kettlebell training is useful as a back prehabilitation tool.
   Hip extension is important when training with kettlebells as it isometrically keeps the lower body in place whilst doing upper body exercises and it helps you concentrically and powerfully lifting a kettle-bell. When doing Kettlebell moves like Swings it is important to understand hip extension and also to understand that there is 3 parts of the extension:-
   1. Hip
   2. Knee
   3. Ankle

   The muscles used when the hips are extended are:-

   • Gluteus Medius
   • Semitendinosus
   • Semimembranosus
   • Bicep Femoris
   • Gluteus Maximus

   The muscles used when the knee is extended are:-

   • Rectus Femoris
   • Vastus Medilalis
   • Vastus Intermedius
   • Tensor Fasciae Latae

   The muscles used when the ankle is extended are:-

   • Gastrocnemius
   • Soleus
   • Peronus Brevis
   • Peronus Longus
   • Flexor Hallucis Longus
   • Flexor Digitorum Longus
3. Kettlebell Training Helps You Get Full Range of MovementWhen kettlebell training don’t be scared to go through full range of movement as our bodies are designed to do this and won’t be damaged as they are protected and surrounded by ligaments and tendons. Even so, one of the benefits of kettlebell training is that they allow you to go through full range of movement which promotes flexibility. So then when we adduct and abduct our arms or legs or when we flex and extend our torsos when exercising the joint is protected and equally balanced to allow for the correct movement.
4. Kettlebells Help You Engage Your Core On Every Exercise
   Again unlike most traditional exercises, Kettlebell training will help you recruit your core musculature. Unlike a dumbbell or barbell, the Kettlebells’ centre of mass is offset from the handle. This means the weight constantly pulls against your hand and requires not only strength and co-ordination when exercising with it, but also the recruitment of other muscles through your arms, shoulders and core stabiliser muscles.
   So when the deep trunk muscles, Transversus bdominis (TA), multifidus (MF), Internal Oblique (IO), paraspinal, pelvic floor, are activated when swinging the kettlebell, they provide an active support of the lumbar spine. The co-contraction of these muscles produce forces via the “thoraicolumbar fascia” (TLF) and the “intra-abdominal pressure” (IAP) mechanism which stabilise the lumbar spine, and the paraspinal and MF muscles act directly to resist the forces acting on the lumbar spine. It is not just the recruitment of these deep-trunk muscles, but how they are recruited that is important. Hodges and Richardson (1996) showed that the co-contraction of the TA and MF muscles occurred prior to any movement of the limbs. This suggests that these muscles anticipate dynamic forces that may act on the lumbar spine and stabilise the area prior to any movement. Hodges and Richardson showed that the timing of co-ordination of these muscles was very significant. Anyone can benefit from a regular kettlebell workout- from those who just want to be fit and healthy or for those who want to reduce injury and move more efficiently for everyday living. A kettlebell workout will develop your all-important body core stabiliser muscles those that help you trunk to become strong to prevent back pain, and also help you train the whole kinetic chain!

There seems to be so much confusion these days where trainers and their clients have an ongoing discussion as to whether squats should be performed in full range of movement (all the way down) or just at 90 degrees. It’s still seen today that in many aerobics type classes and even in personal training sessions, where instruction during squats, deadlifts, and lunges (as taught by many personal trainers), is not to allow the knees to travel beyond ninty degrees.
But why?
People are told in doing so will damage the ligaments and tendons around the knee.

This annoys the hell out of me!

There are certain instances where partial range of motion (ROM) is indicated, but if you can go past ninty degrees then do so. After all the body is meant to move in full range of movement over every joint.
During my KettleFIT Concepts Courses I teach people the full squat for the following reasons:

It is one of the primal movement patterns known to man; even our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position. Even in Chinese societies they squat all the time!

Also, in case anyone hasn’t noticed, we spend 40 weeks in the fetal position (which is basically a full squat) before entering this wonderful world – so do we come out with bad knees???? Don’t think so.

We should strive to train in full ROM over every joint and in every exercise. The squat is no exception!

Every exercise produces stress around a joint – the body then adapts to this stress.

Cocontraction of the muslces in the legs…..quadriceps, hamstrings and gastrocnemius maintains integrity and stability around the knee joint.

Sheering and compressive forces do occur around the knee joint (as opposed to only sheering forces that occur in some open kinetic chain lower body exercises, such as the leg extension); however, the large contact area of the patella with the femoral groove (as knee flexion increases during the full squat) helps to dissipate compressive forces.

Therefore, not only is the squat a functional exercise- a closed chain exercise – considered a primal movement pattern with high functional carryover, but it is also a safe exercise if performed correctly (and that includes full ROM!)

Drawer tests are performed at a knee angle of 90 degrees because there is a greater amount of laxity in the knee joint at that specific angle. So, does it make sense to only go down half way where you are most vulnerable especially when greater loads can be used (because you are much stronger in this partial ROM?)

Think about it, if you constantly trained in a limited ROM, the likelihood of injury increases if one day you happen to squat beyond your trained ROM.

Partial squats performed on a regular basis will decrease flexibility and boy will your glutes get tight!

There is a low incidence of lower back pain and knee injury in Aboriginal and Oriental societies which perform full squats on a regular basis.

Even Olympic weight lifters who practice full squats have quite healthy knees compared to other athletes.

Although you may find some research that indicates full squats as potentially harmful to the knees, only one study has ever proved this to be true. However, it was performed on a skeleton – the same results do not hold true with surrounding connective tissue. On the other hand, numerous studies show the benefits of full squats.

Unfortunately, many personal training certification courses are teaching squats to ninty degrees as a safe version suitable for all individuals and this has now become set in stone!God forbid that you deviate from this golden rule to do something that our bodies are meant to do! Read this carefully: squatting should be performed in a full ROM where the hamstrings make contact with the calves (so that no light can be seen passing through your legs at the bottom position.) It is okay for your knees to travel beyond the toes (just do not relax the knees in the bottom position.) In other words, keep the legs tight and try to stay as upright as possible throughout the exercise. So, next time some fitness instructor approaches you in the gym and advises not to go deep while squatting tell him/her that they don’t know diddly squat about the squat!

So thats squats in a nutshell but have you ever tried squatting with a kettlebell?

Most people take it for granted that doing squats will tone/strengthen the lower extremities, but the next time you do a KB squat feel your core musculature working-its a phenomenal core stregnthener!