All that aside, kettle bell workouts also just didn’t seem necessary since I have dumbbells and resistance bands to cover lots of fitness routines. However, given the inherent difficulty of attending gyms right now with a face mask and the potential risk of exposure, I decided to shake things up and took the plunge: I ordered a kettle bell.
If you’re likewise looking for the best kettle bells to buy, you’ll quickly find lots of options and some might seem very similar to others. I’ve found a lot of value in even basic exercises, which challenged my body in gym-worthy ways, an especially significant value in workout gear as we head into winter.
Other fitness pros I talked to had predictably different takes on the best approach to equipping your home gym with kettle bells. Peter Bahia, director of personal training at Athletic Development and Performance Training, told me he realizes a kettle bell can be a substantial investment for some, but still considers it a unique piece of equipment that can build functional strength and improve range of motion — both worthwhile endeavors in the work from home reality many of us face.
It’s easy to use and ultimately gives you unrivaled flexibility with what weight size you want in your kettle bell given you have the appropriate dumbbells to match with it. Heidi Pocono, a personal trainer and manager of training at GYMGUYZ, recommends a vinyl coated cast iron kettle bell.
“This is my go-to piece of equipment, no matter where I’m training,” Pocono said, noting the “comfortable” cast iron handle glides smoothly in her hand whether she’s performing a kettle bell swing, snatch or a windmill. Former gym owner and personal trainer Alicia McKenzie said that a kettle bell is always one of the first pieces of equipment she recommends for anyone attempting to start a home gym — it took me more than eight months of in-home workouts to find the motivation to test a kettle bell.
I used the CAP brand when I owned a gym and their equipment can really take a beating,” McKenzie said. Are you worried about bringing such a heavy piece of equipment into your home and the associated risk of denting your floors?
“It is durable, can withstand general wear and tear — but most importantly, it isn't going to damage your home or hurt (as much) if you slam it into your foot.” The handle on this kettle bell is relatively large, too, which gives you plenty of grip space for two-handed movements like a kettle bell swing. Kettle bells challenge your balance because they change your center of gravity, turning regular exercises like lunges and squats difficult.
Student candidates who are registered to attend an SFG certification live during these dates will have the option to submit outstanding skill requirements via video 6 months from the last day of the Certification (Sunday date). Because our SFG Instructors meet the highest standard in the industry, you should expect to be challenged and tested.
Candidates must wear clothing which would allow the testing instructor to see whether the elbows and the knees have locked out, e.g. a T-shirt and gym shorts. Upon the testing instructor’s command the clock starts and the candidate swings the kettle bell back between the legs and snatches it overhead in one uninterrupted movement to a straight-arm lockout.
The candidate is allowed to place the free hand on the hip or waist (but not on the thigh) and move the feet. However, the student must stop all movement when fixing the weight in the top position.
If you have a medical condition that prevents you from fully locking out your elbow you must notify your Team Leader before the snatch test is administered. The biomechanical breathing match is encouraged, but not a standard for the snatch test.
An unlimited number of hand switches and back swings is allowed. Failed to stop all movement (the kettle bell, the body, and the feet) at the lockout.
Touched the chest or the shoulder with the working arm and/or the kettle bell on descent. Chalk is allowed: belts, gloves, wrist wraps, and other supportive equipment are not.
Pass the kettle bell snatch test administered on the last day of the certification. Those who fail less than 4 test skills will have an opportunity to submit any skills or snatch test to their Team Leader within a 90 day/3 month time frame following their SFG Certification.
In rare cases a highly accomplished, national, or international-level coach or athlete may be exempt from the strength or technique tests due to chronic injury. I then dislocated my shoulder and after a lay off I couldn't get my arm overhead well but dips were fine.
In one of his old videos (I think on hanging leg raises in hard style abs) he mentions that he can't lockout one of his elbows, due to an older injury or so. Thanks for the replies gents, interesting the shift. Maine-ah — hearing you have had such carry over from dips to overheads, I would have thought the movements planes were too different for much transfer but seemingly not!
Bauer — I thought id read somewhere Pavel has to deal with an old arm injury too. Snowman — thanks for the article link, explains it all perfectly to answer my questions, thanks
Even if a very adept dipper, power dips on rings is asking for trouble, I'd have thought. The only thing missing is that I would guess he is strong enough that he would need to weight his push-ups for QED, but not dips, making it the simpler solution for him.
Maine-ah — hearing you have had such carry over from dips to overheads, I would have thought the movements planes were too different for much transfer but seemingly not! I also think that the extra work the anterior delta and pectorals helped a lot and that you have to maintain the anti-shrug throughout the movement.
Having recently read QED and listening to the Podcast I've decided to change things up come the new year. Going to put SAS on hold and switch to the QED protocol 3x's per week.
Since it's described as a program that can be supplemented as is SAS, after finishing the QED I'm going to do a circuit of: Dips Evil Wheel Thus for three circuits and then finish the To as I always do with 50 consecutive snatches with the 24 kg (25l/25r). As this basic protocol worked great with SAS all I'm basically doing is adding press-ups and increasing the rest time between sets. Thinking about doing some light running on off days (talk test level) after listening to Pavel.
Additionally, GTG weighted pull ups daily...can't leave these out. The National Academy of Sports Medicine (NASA) is one of the most popular organizations for gaining a personal training certification.
The NASM-CPT program is NCCA-accredited, widely recognized and based on the organization's Optimum Performance Training model. Founded in 1987, NASA has over 20 years experience providing education to fitness professionals.
They certainly aren't a “fly by night” operation, like many that have appeared due to growth in the fitness market. While they are best known for their personal training certification, they also offer a number of specializations, including:
Corrective exercise (CES) Performance enhancement Behavior Change Fitness nutrition Group personal training This range of specializations provides plenty of scope for serving different subsets of clients after passing your CPT exam.
Additionally, there's the option of training as a NASA Master Trainer once you've passed your CPT exam. There are stricter requirements for this program, and it involves a live event with limited dates.
One thing you'll notice when reading NASA's website or other promotional material is the focus on evidence-based practice. This is the basis of the organization's Optimum Performance Training system, which is designed to improve your client's strength, power and endurance depending on their goals (see the section below for more details).
The organization is also partnered with the Athletics and Fitness Association of America (Afar) and Premier Global in the UK. To quote NASA, the OPT model “offers an industry-first comprehensive training system based on scientific, evidence-based research. “
The fitness industry is plagued by anecdotal evidence, poor techniques and models that simply aren't backed by science. NASA, however, has always based their training materials on scientific study — and the extension of this is the OPT model.
The goal is to build a solid foundation, with an emphasis on correcting muscular imbalances, before tackling the next phases. — Only when the client has established a foundation in stability and strength does the OPT model start adding moves focused on hypertrophy and power.
In practice, OPT is a repeatable system to help trainers design effective programs for their clients. It's adaptable, so it can be used with a diverse range of clients, and removes the guesswork from program design.
It also aims to improve all areas of functional ability, including core stability, balance, flexibility, strength, endurance and power. When you first get certified, having a system for getting results with almost any client can greatly boost your confidence.
Whether a client wants to increase their muscle mass, reduce body fat, gain strength or just improve their overall health, the OPT model can do the job. OPT is also just as suitable for individuals with specific needs as it is for athletes or people who regularly play sports.
This brings me to an important point about NASA: it's a well-rounded certification that teaches you how to train the vast majority of the fitness population. This is great for most trainers, but if you want a certification that focuses on the athletic population it may not be the best choice.
It's worth remembering that the average American is unfit, sedentary and overweight though, so it's vital to know how to design programs for these people. Many people also spend their day sitting at a computer, which leads to tight hip flexors, poor posture and weakened muscles, which is why NASA spends a lot of time teaching you how to fix these issues.
NASA also teaches the foundational principles behind personal training, such as biomechanics, kinesiology and exercise science. This makes the program harder than some alternatives, but you'll develop an understanding of the material rather than just regurgitating facts.
It's important to note that NASA doesn't assume any prior experience with exercise science or kinesiology. The self-study program includes the testing exam, text book (hard copy and PDF), lecture videos, cueing library, exercise library, practice exams, quizzes and a study guide, so there is plenty of material to learn from.
Most importantly, you get access to a mentor and coach, live workshop and discussion questions. If you think you'll need extra support when learning the exam material, this option provides much more interaction and opportunity to get feedback.
The CPT Development Program provides an opportunity to get real experience and tutoring from experts, which isn't the case with most certifications. The All-Inclusive package also includes a job guarantee: if you're eligible and complete the CPT development program and don't find a job within 90 days, the cost of the Development Program will be refunded.
Purchasing a study package with NASA also includes exam entry. NASA also provides a digital certificate which can be accessed within three working days.
The core training materials are the textbook and online study library (sometimes called teach or NASA app). You won't learn innovative techniques or advanced methods (kettle bell training, spinning etc) — that's saved for the specializations.
Instead, you're taught the foundational knowledge required to create effective and safe routines for the average person. I think NASA does an excellent job of teaching the foundations of personal training — and this knowledge will be useful throughout your career.
PSI runs a number of exam centers both nationally and internationally, although they tend to be found in large cities. Expect questions on all aspects of the syllabus, including assessment, exercise technique, program design, client relationships and nutrition.
I wish all certification schools would provide feedback on your results, but this can cause issues with people cheating in their retakes. NASA requires that all personal trainers with their CPT certification are recertified every two years.
There's also a “Recent for Life” option which costs $299, although you'll still need to complete the same amount of Zeus. NASA offers a range specializations, conferences, live workshops, and classroom courses, which count towards your CEU hours.
The amount of Zeus depends on the number of course units, so check with NASA before you start. There's no getting around it: NASA CPT is a relatively expensive school for getting your personal training certification.
The fact that NASA is widely recognized and NCCA-accredited also means the price is worth it, as the certification is a great way to start your career. In my opinion, NASA is the best personal trainer certification available at the moment — at least for the general fitness population.
The OPT model also means you can work with a diverse range of clients, including sedentary people and athletes. It's one of the most expensive certifications, especially if you want the live workshops, access to a mentor or extra training materials.
Highly credible certification that's widely recognized by gyms and studios Science-backed OPT model simplifies creating programs from diverse clients Provides a solid foundation in kinesiology, biomechanics and exercise science Excellent and well-rounded foundational knowledge for starting a career in personal training