KETTLEBELLS

Q: What is a Kettlebell? A: A kettlebell is a cast iron weight that is shaped like a bowling ball with a thick suitcase-style handle. Kettlebells range in weight from 4kg (9 lbs) to 48kg (106 lbs).

Q: How did Kettlebells come into existence?
A: Kettlebells first appeared in Russia over 100 years ago. Originally kettlebells were used in fairs and markets to balance scales when weighing heavy objects. The Russian military began using them within their training regime because they demand an overhaul of all of the body’s energy systems simultaneously.

Q: Who uses Kettlebells?
A: Kettlebells are used by a variety of people including stay-at-home moms, business professionals, athletes, martial artists, law enforcement, firemen, military, and other people who are looking for a more efficient and functional workout.

Q: What size Kettlebell should I start with?
A: Kettlebells come in 'poods'. A pood is an old Russian measure of weight, which equals 16kg, or roughly 35 lbs. An average man should start with a 35-pounder. It does not sound like a lot but believe it; it feels a lot heavier than it should! Most men will eventually progress to a 53-pounder, the standard issue size in the Russian military. Although available in most units, 70-pounders are used only by a few advanced guys and in elite competitions. 88-pounders are for mutants. 106-pounders, pull up a chair and enjoy!

An average woman should start with an 18-pounder. A strong woman can go for a 26-pounder. Some women will advance to a 35-pounder. A few hard women will go beyond.

Q: Are the Kettlebell techniques difficult to learn?
A: At first, kettlebells look deceptively challenging. However, once you experience them, you will find that most people will be able to learn basic technique within 3-4 hours of hands-on instruction.

Q: How many days a week can I train with Kettlebells?
A: Think of Kettlebell training more like practicing a skill. Like playing the piano, the more you practice the better you get making you more efficient. As you begin to master the Kettlebell techniques and learn to link your body together as one unit results will come quicker. With Kettlebells we don’t normally train our muscles to complete failure therefore, training more often is ok.

Q: Is training 2 days a week enough to get results with Kettlebells?
A: It will make it much more difficult to get lasting results. But it can definitely make you more coordinated, healthier, stronger, and more athletic. 2 days a week is not ideal for fat loss because you are not burning as many calories. We recommend 3 days a week along with careful attention paid to your diet can produce measurable results. Adding in 2 more days of some other type of exercise will also help.

Q: Can I get a total body workout using only one kettlebell?
A: Yes you can! The combinations are endless. The creativity of your kettlebell routine is only limited to your own mind or your instructor’s mind.

Q: Can you continue to burn calories after doing multi-joint total body exercises?
A: Yes, with multi-joint total body exercises you can raise your metabolism for 24 to 48 hours after a workout. As a result you’re burning more calories throughout the day for everything that you do from sleeping, to driving to working.

Q: Does Kettlebell Training allow me to eat whatever I want and still achieve fat loss?
A: No, did you know fat loss is 70% diet and 30% training? Kettlebell training can be a very effective way to give your metabolism a boost. However, anyone that tells you that you can lose fat with Kettlebell training and a poor diet is misleading you. If you’re having trouble making healthy food choices. Go here.

Q: I’ve heard when training with Kettlebells you shouldn’t wear shoes. Is that true?
A: Yes, working out bare foot helps to strengthen the ankles and feet. It also provides a more stable base to stand on. If you prefer to wear shoes, we recommend flat-soled shoes, like Chuck Taylors or wrestling shoes, no running shoes.

KETTLEBELL ADVANTAGE CLASSES

Q: Do I have to attend your Kettlebell Intro Class prior to starting? A: Yes, Kettlebell training is probably unlike any other form of weight training/cardio you have ever done. It is very important to grasp the proper techniques used to perform the basic Kettlebell exercises safely and correctly. It could be dangerous throwing around large hunks of cast iron if you don’t know what you’re doing. Q: I haven’t worked out in a long time, will I make it through a 90min. Kettlebell Intro Class? A: Yes, the Intro Class is broken up into instructor demonstration and practice of about 12 core Kettlebell exercises.

Q: Will my muscles be sore the next day?
A: Most likely yes. Anytime you begin a new exercise routine you can expect some muscle soreness for a few days following the activity. Especially with Kettlebell training because you are using your entire body. Even if you consider yourself in pretty good shape you’ll understand the benefits of Kettlebells within the first 48hrs of the workout.

Q: Do I need to bring my own Kettlebells to your classes?
A: No, we have over 50 Kettlebells at our Studio.

Q: I’m ready to start. How do I reserve a spot for your next Intro Class?
A: Check our Calendar or Contact us for the most up to date class schedule. Note: class size is limited to the first 6 paid participants.

Q: Do I need to bring anything else to the first class?
A: Yes, prior to your Intro Class you will need to complete an Informed Consent Waiver and Health History Form. We will provide those to you when you register for class. These must be filled out and turned in to participate.


KETTLEBELLS, COACHES AND ATHLETES

Q: How can Athletes benefit from Kettlebells? A: No matter what sport you participate in - a strong core is absolutely essential. Think of the muscles that make up your core as the hinge that connects your upper and lower bodies. It doesn't matter how strong that door is, if the hinge is weak, then that door is weak. It is the same with your body. If you cannot stabilize, transfer and generate appropriate force from your core, then you will be ineffective, regardless of how strong your other body parts may be. Kettlebells develop a strong core. The kettlebell workout is unique in how it strengthens the stabilizing and supporting muscles. Regular weightlifting actually discourages the use of stabilizing muscles, tendons, and ligaments. The machines isolate one particular muscle group at a time. Weightlifters are also encouraged to wear weightbelts to support their (weakened) abdominals. What you end up with are big, bulky muscles that are, for all practical purposes, useless.

Q: Why should we consider hiring a Certified Russian Kettlebell Instructor to train our athletes on the core exercises?
A: All RKC’s have successfully completed 23hrs of training necessary to teach Kettlebell exercises safely and correctly. Without this hands on training you are putting your athletes at risk of injury. Being responsible enough to hire an RKC for the initial introduction of Kettlebells is the smart thing to do. Most athletes can learn the basic techniques required within 2 to 3 sessions with a Certified Instructor.

Q: Can’t we just buy some books and DVD’s?
A: Books and DVD’s are no substitute for personal instruction. However, once you have grasped the basic techniques to Kettlebell training there are many books and DVD’s we can recommend to further expand your knowledge of Kettlebells.

Q: How many Kettlebells do we need for our Team?
A: It depends on how many athletes you have. We can recommend the proper sizes and number of Kettlebells based on your individual needs.

Q: Do you offer any discounts on Kettlebells for Coaches or Schools?
A: Yes, depending on the number of Kettlebells you need we can offer discounts on Dragon Door Kettlebells. Contact us for volume pricing.