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| QC Dance Inc. | 1051 109th Avenue | Blaine, MN 55434 | 763.754.4094 | |||||||||||||||||||||||
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Studio Hours:Monday-Thursday 5-9pm
ADULT FITNESS
- CLOGGING
- ZUMBA GOLD
- KETTLEBELLS
- HIP HOP FIT
BLAINE PARK & REC
4-7 week sessions
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NEWSLETTERS
February 2012CLASS SCHEDULE
Fall 2011-2012
Kettlebell FAQ
Kettlebell FAQ's
What is a kettlebell?
A kettlebell is a centuries-old Russian training tool that looks like a bowling ball with a handle. It is essentially a weight, with a handle that displaces the weight from your body.How are kettlebells used?
Kettlebells can be used in ballistic or swinging movements or used in press and pull exercises similar to those one would use with a weight. The displacement of the weight from the hand requires that the stabilizing muscles engage more with each movement than would be required of a similar movement with a weight such as a dumbell. Kettlebell exercises are whole-body exercises requiring full body integration and core stabilization. There is no such thing as isolated muscle work in Kettlebell training.Why would I want to use them?
Real Fitness Results. With proper training and real physical exertion --yes, you do work hard with kettlebells -- a 20 minute workout will get your heart pounding, strengthen your muscles and even increase flexibility. It's an efficient whole-body workout for strength, stamina, strong abdominals, aerobic exercise and dynamic flexibility. Time-efficient, functional and effective.Who uses kettlebells?
People from all walks of life use kettlebells. From office workers and housewives to firefighters and military, people of all types use kettlebells to increase their level of fitness, lose fat, get a physical edge in athletics or physically demanding professions, get stronger, or just feel physically better in general.Athletes --The 1980 Russian Olympic athletes swept Gold in all throwing events after training with kettlebells. Pro- and amateur athletes from triathletes to football players to martial artists to dancers have discovered the benefits of kettlebell training. Athletic-trained individuals usually feel an immediate affinity for kettlebell training. The movements make sense in the body. Athletes routinely work with momentum and therfore experience direct benefits when working with momentum-based kettlebell moves.
Military --Long used by the Russian military, it's no
surprise that when kettlebells were brought to the U.S., one of the
first groups to recognize the benefits of working with kettlebells was
the U.S. Military and Secret Service.
Moms --Mothers and other busy women gravitate toward kettlebell training when they discover the kinds of results they can gain in a time-efficient workout. Yes, kettlebell training provides excellent results for all the areas women complain about --abdominals, buns and thighs. Minimal time but NOT minimal effort! You don't have to be an athlete to train with kettlebells.
Executives --Male and female, working executives, college students and office personnel all face the challenges of high stress, minimal available time and too much time sitting. Too much sitting can lead to bad posture and weakened hip and back extensors, hamstring and gluteal muscles. Counteract stress and muscle imbalances, increase cardiovascular endurance, improve stamina and forget about the office! You won't even be able to think about the office because kettlebell training requires concentration and focus. You can sweat out your troubles in 20 minutes or less! (Physical exertion required!)
Can women train with kettlebells? Will I bulk up?
Absolutely! There are tremendous benefits to women with kettlebell training. Most of our students are woman because they feel comfortable in our environment. What kettlebells does, is work your system entirely different from bodybuilding-style weight training. The dynamic, cardiovascular aspect and whole-body moves of kettlebells make them completely functional. That means you're not building muscle for show. Instead, your getting your body to work better. Traditional bodybuilding techniques are designed for bulking up, so if that is your goal, kettlebells will not be your best bet.Is this good for my back?
If you are a healthy, active individual without back pain, kettlebell training may keep your back healthy and pain-free. Basic kettlebell moves require back endurance and strengthen the back extensors. Proper training teaches abdominal bracing --a method of supporting the spine. Robin McKenzie, a world-renowned physical therapist who devoted his life to the study of mechanical disorders of the spine and their treatment, found a correlation between back pain and lack of back endurance. Kettlebell training builds great back endurance and strengthens the postural muscles of the back. As with any exercise, it is important to learn correct form and technique before performing a new move. Check with your doctor if you have back issues.What about shoulders?
The Russians don't know rotator cuff injuries. Kettlebells almost force proper shoulder form. People have reported increased range of motion and greater joint integrity (balanced strength around the joint) from using kettlebells. As with everything, proper warm-up, sequencing and form are important. Always check with a doctor before beginning any new exercise program and if you have physical issues. The great thing about kettlebells is that you can work with a lighter bell to develop proper form before adding greater load.It looks like a lot of arm work. Is it?
It may look that way to the uninitiated because it appears as if the swings are done by pulling up with the arms. In fact, it's just the opposite. Swings are leg, hip and core training. The swing is all about "hip drive", the same motion used in jumping or running. It's a very functional move that works most of the body, and while the back and shoulders act as stabilizers, they do not pull up or lift the kettlebell during the swing.Will this be too hard for me?
Kettlebell training is not something you can do while being distracted or staring at a TV screen. You cannot just throw a kettlebell around or lift it up any way you choose. There are specific postures and skills required for effectively working with kettlebells. An athletic individual or someone accustomed to working with weights will likely pick up the technique and learn proper form more quickly than someone who has never trained before. That doesn't mean you need any particular background to train with kettlebells. Just about anyone can learn to work with kettlebells. Beginning kettlebell exercisers learn technique with a lighter kettlebell and then progress to a level that is more physically demanding.How heavy are the kettlebells?
Our facility has kettlebells ranging in weight from approximately 8 lbs. to 50 lbs. This won't really mean anything to the student until s/he learns to use kettlebells. Each person in the workshop will work at his/her level and will be guided toward finding the appropriate kettlebell for the various moves.Do I need any special training to use a kettlebell?
It is always best when first starting out with kettlebells to get some training with a certified instructor. This allows you to learn proper technique and prevent injury. Two or three one on one sessions or attending a workshop will really get you off to the right start. All of our classes will teach you the proper technique and have no pre-requisite unless specified. Watch for our FREE classes as well.
Are kettlebells dangerous? They look dangerous from some of the pictures I've seen.
Like any weight training equipment, if used improperly, they can be. Be aware of your surroundings and mindful of practicing proper form and you will be fine.
What size kettlebell should I start with?
Well, that all depends on your conditioning, experience lifting, strength etc... Generally it is best to err on the light side when starting out with kettlebells. An average woman should start with an 8kg/18lber. The average man should start with a 16kg/35lber. We do supply all kettlebells for our classes and recommend you take advantage of using several weights before purchasing.
If you are strong in the overhead lifts and consider yourself an experienced lifter, then a strong woman could start with at 12kb/26lber and a strong man could start with a 20kg/44lber.
How many kettlebells do I need?
Just one kettlebell to start. There are a large number of unilateral kettlebell exercises to use and to build a successful program with.
I have a set of dumbbells, can I use dumbbells to do the kettlebell exercises?
Yes, you can perform most of hte kettlebell exercises with a dumbbell. However, because of the characteristics of a kettlebell, greater gains can be achieved with a number of these exercises with a kettlebell. And for several of the exercises, like the swing and snatch, the kettlebell's shape makes the exercises much less awkward.
I currently train in a gym using machines. How will kettlebells help me?
Most kettlebell exercises involve big body movements requiring the chaining of several muscle groups working together to complete the lift. Because of this, a full body workout can be achieved in a minimal amount of time because major muscle groups are involved in a single lift. A fully complete and sufficient kettlebell workout can be achieved in as little as 20-30 minutes. Also, full body lifts more closely mimic the demands we put on our bodies in our everyday lives. This simply cannot be achieved with most gym machines.
I haven't worked out with weights in years. Would kettlebell training be for me?
Absolutely. Kettlebells are a great training tool for "getting back into shape". The highly efficient workouts also lessen the time demand of working out, so that you can easily work them into the busiest of schedules. Before you know it, your training will be a regular part of your day, and you'll have the body to show for it!
I used to workout with weights when I was younger. Now I'm in my mid-fifties and don't like where my body is heading. Can I get back some of my muscle tone from my younger days by using kettlebells?
Again, Absolutely! You can regain muscle tone at any age. And a kettlebell is a perfect tool for doing that. Not being in your 20s or 30s anymore does not mean the end of an awesome physique. With a good, clean diet, and regular strength exercise, you can start regaining some of the muscle tone you may have lost from your youth. Many older clients have been trained by kettlebell instructors and have transformed their bodies and now feel better than they have in years. All from regular consisten kettlebell training, 20 minutes a day, 3-4 days a week, and a clean diet. You can definitely do it too!
Is this a full body workout or do I need other weights too?
Kettlebells can be used as a stand alone strength training tool for a full body workout or as a supplement to your current training.
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