As you know I have been using kettlebells for some time now and just wanted to catch up with a friend of mine Troy Anderson from over the Atlantic and discuss kettlebell Training.

In the interview we cover:

– Kettlebell Certification IKFF vs RKC which is most useful

– How to use kettlebells to improve sport performance of both Rugby and Soccer

– How to implement KB’s for reducing pain and injury when training for long distance endurance races

– Also Kettlbell Concepts Course discussed

Kettlebell Concepts Course

and

A course for combat sports athletes

 for the interview go to….

http://kbfatloss.ning.com/forum/topics/uk-kettlebell-expert-jamie

Enjoy!

Jamie

‘1 Day Kettlebell Punch Course For Combat Sports and Martial Artists’

 Jamie Lloyd, one of the the UK’s top kettlebell coaches  will hold an outstanding one day Kettlebell Course For Combat Sports and Martial Artists  that will take your training through the roof and help you pack a better punch!

This is a kettlebell workshop for experienced combat athletes who want to sharpen their fighting skills through the use of Kettlebells.  

This course is aimed at experienced and non-experienced kettlebellers! And will definitely challenge you!  

Here is what people are saying:

‘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 the Strength & Conditioning coach for the Pancrase London fight team it is my responsibilty to make sure each fighter is 100% for each fit, whether it’s Jess Liuadin getting ready for his next UFC fight or any of the Amateurs  entering their first fight.  Jamie has shown me in detail how to improve explosive strength, mental conditioning and routines to get the best out of my fighters using his KettleFIT system!”

Harry Selby Strength and Conditioning Coach For Pancrase Fight Team September 2008 

 Reasons why you should attend and not miss this unique opportunity…. 

• We tell you why a martial artist should should practice proper strength training, and how does one begin?
• How To Develop An Efficient Strength Training Regime For Combat Sports. 

We also show you you how Kettlebell training help you: 

1.      Pack a more powerful punch

2.      Deliver more combinations in a fight

3.      Overcome your opponent by gaining more ‘knockout power’

4.      Become more mentally stronger for a fight

5.      Increase your speed focus and power for all over body fitness

6.      Improve your efficiency and endurance and last more bouts

 Also! learn specific Kettlebell exercises are best explosive strength, power, mental toughness and core strength for martial arts or combat sports like… 

 1. Explosive Double Swings and the Swing variations.

2.      Alternating Hang Clean and Press

3.      Full Body Attack

4.      Full Body Defence

5.      Guard Attack

6.      Jerks

7.      Snatch and Cross Over snatch

8.      Windmills and its variations

• Also learn great bodyweight combos and mobility drills that will make you look sharper, stronger and fitter that will prepare you for every fight!

What else will you will learn at the KettleFIT Punch Course?

Here’s a taster of some of what you’ll learn in the course: 

History of the kettlebell. 

Safe Hands and Kettlebell Safety. 

Kettlebell Training and the benefits of barefoot training. 

What size kettlebell is right for me? 

The Functional Anatomy Of The Kettlebell 

The benefits of kettlebell training. 

How can Kettlebell Training help for fat loss. 

How can Kettlebell Training help strengthen your back for good.  

Warm up drills to help you and your clients become fast and loose.

You will also learn that Kettlebells are now the tool of choice for accomplishing these objectives, and when properly integrated will definitely increase the speed, power, endurance and movement skill of the martial artist.  

There is no course like this in the UK and this course is not to be missed!  

Only 12 places available!  

Dates:

March 14th

May 9th

Investment is £147 per person and you will get a FREE T SHIRT, FREE TOWEL, FREE JOINT MOBILITY PROGRAM, KETTLEBELL CONCEPTS MANUAL, FREE 4 WEEK PROGRAM!!!

        PLUS HUGE DISCOUNTS OFF KETTLEBELLS AND DVDS!

To sign up today contact Jamie Lloyd on 07949162554 or e-mail him on jamie@russiankettlebellsuk.com

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!

 
Sadly, for most of us, this isn’t the case. The stresses and strains of a hectic lifestyle can mean health and fitness become a low priority. Well, no more excuses! Take action today- make the commitment to get KettleFIT and you’ll be training with one of the best strength and conditioning coaches in the UK. We’re so confident we even offer 200% money- back guarantee on all our services.

Early Bird Kettlebell Bootcamp!

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

So How Would You Like To Feel FANTASTIC And Get Workout Where You Are….

Physically Pushed, and You Feel “Energised, Vibrant, Healthy, Strong, and were buzzing with Confidence?”, all while being supported by other people just like you…

You’re About To Explore

A Phenomenal Workout That Will Make You Feel More Confident With Yourself and Other People

How to Lose Up to 8 Pounds Every 21 Days

An Experience That Will Have You searching For A New Wardrobe After Only A Few Weeks

How to Feel Empowered and Invigorated everyday

A Fitness Solution That Will Have Your Friends Telling You That You Look Younger Than Ever

Discover a workout system for MEN and WOMEN that you have never experienced before!

How would you like to feel….

• More confident
• Happier
• Alert

Would you like to…

• Be strong
• Be more confident
• Lose a clothes size in 21 days
• Have toned and firm muscles
• Be bursting with energy 

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 is KettleFIT Bootcamp?

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…..

*Supercharge your fitness
*Get Stronger
*Feel Confident
*Look Toned and Curvy
*Have More energy

You will also get:

-FREE Detoxification Diet
-FREE cookbook with recipes to follow
-FREE Food planner to get you started
-FREE Food diary to help you stay on track
-FREE T shirt
-FREE home exercise program with colour photographs and explanations.***The Bootcamper Of The Month will Win 2 X 60 Minute Personal Training session worth £120!***

You will be expected to give 100% and follow everything we say!

After all we know what it takes to help you!

Investment: 12 sessions for £99 before 8th February or £127  on the day.

 Every Monday, Weds and Friday

06:15- 07:00am

All in Wimbledon in the great outdoors!

All training will take place in Wimbledon and is outdoors.

If you don’t see any results within the 30 days of training with us, we will give you a full return on your investment and give you a place on the next BOOTCAMP! 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!

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!