When people first come to KDR they are usually (this is based off on our experience and the clientele that comes in) de-conditioned and not as strong as they could be. Plus, they are generally intimidated! Coming into a weight room full of equipment you don’t know how to use or have never seen before can be very overwhelming. So, we need a tool that isn’t intimidating, can help bring up someone’s conditioning level fast and that also helps to build strength quickly.
Kettlebells are a great way we can accomplish these goals, i.e. improve your aerobic fitness and get you stronger at the same time. PLUS! Thanks to social media and TV, KB’s are a piece of gym equipment most people have seen before so for beginners, KB’s aren’t that intimidating. After all…it’s just a ball with a handle.
According to a recent study by American Council of Exercise
demonstrated that Kettlebell training significantly boosts aerobic capacity, while also improving strength and dynamic balance.
“Kettlebell training increases strength, which you’d expect, but you also get these other benefits,” says Porcari. “You don’t really do resistance training expecting to get an aerobic capacity benefit, and you don’t do resistance training and expect to improve your core strength unless of course, you’re specifically doing core-strengthening exercises. But with kettlebells, you’re able to get a wide variety of benefits with one pretty intense workout.”
My training is heavily influenced by kettlebells as well as most of our members. Here are just a few things I have witnessed due to training with KBs:
- Increased ability to go longer during runs – without running.
- Increased ability to go faster during runs – without running.
- Increased strength in core, glutes, hamstrings AND back.
- Decreased back pain.
- Decreased knee pain.
- Better posture.
- More power and explosiveness.
Link below for your research pleasure.
Exercise Technique Tip – KB Single Arm Rack Post Lunge
Lunges are unilateral exercises, meaning that they train one side of your body independently from the other. Training one side at a time improves your balance and coordination. Lunges are great for improving Quad strength as well as increase hip flexor flexibility.
This exercise will also work that CORE. The main job of the core is to prevent movement (twisting, bending and flexing). One way to facilitate that is by using a KB in a rack position while lunging.
KB SA Rack Post Lunge steps:
Clean the KB to the rack position.
Take a big step backwards.
Pushing your knee into the floor.
Keep the KB in the rack position and torso upright.
Repeat with other leg.
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Are you a runner? Do these three exercises before and after your next run for pain free hamstrings and faster foot turn over.
Ben Dearman, owner KDR Fitness
It’s 70 out and that means people are itching to start running. And that means the typical running injuries of – tight/pulled hamstrings, knee pain and shin splints are just around the corner for most of you.
Incorporate these 3 basic movements into your pre and post running routine to help combat those nagging injuries.
We call this the Triple Threat! Start with only a few reps of each movement pre and post run. Go for the burn, as soon as you feel your muscles start to burn stop. Also, think controlled and slow for this movement.