He also currently holds the world record of 101 repetitions in the 10min Long Cycle (Clean and Jerk) with 2x32 kg bells. As a Master Coach, Denis has been teaching his students from all over the world about his personal philosophy, technical knowledge, and practical wisdom gained throughout a lifetime of competing and coaching. His YouTube channel (Denis Vasiliy) contains several instructional videos that deconstruct the most technical phases of the kettle bell lifts.
She has set a number of World and National records across all the Kettle bell Sport events. Create and program kettle bell workouts for yourself or for groups that can be used as a supplement to an existing exercise routine or as a standalone independent training system.
Incorporate a personalized mobility/flexibility routine into your kettle bell practice that will allow you to train for longevity and help you stay injury free. Apply the lessons of general psychology behind training and exercise in order to build a stronger mind that will allow you to improve your overall performance and get more results from yourself or from your clients.
You will be taught the details of how to perform each lift safely and correctly so that you can perfect your practice and eventually coach others better. The written exam consists of multiple choice questions related to topics discussed during the certification.
As for the practical test, you must perform a 5min set of ONE lift of your choice (either Jerk, Snatch, or Long Cycle) and achieve the number of repetitions required for each level based on your weight class. For Level 3 Certification, you will need to achieve CMS (Candidate for Master of Sport) in any lift in your weight class.
As an example, a 153lbs male lifter decides to perform the Long Cycle with 24 kg for the Level 3 practical test. He will have to do at least 46 repetitions within the 5min time limit in order to achieve CMS ranking and pass the performance test requirement.
If you feel you are not yet ready to perform your practical test during the actual certification days you will be granted a span of 3 months after the certification to train for your chosen lift, after which you need to record your practical test set and it will be reviewed by Denis himself. If you have already previously attained the required rank in any competition, you must show proof of your result in order to be exempted from performing the practical test. Only after completing both the theoretical and practical tests will you earn your IPO Certification status.
A FREE hard copy of Denis' training manual for kettle bell sport worth PHP3395.00 (USD65.00). Several topics which are discussed in great detail include: Denis' own personal training methodology and philosophy based upon nearly 20 years of experience as an athlete and coach, essential strategic and tactical elements of a successful training program, and ready-to-follow exercise templates.2.
Automatic FREE registration to an exclusive by-invitation-only 10-week LIVE video conference with Denis and Brittany worth PHP1000.00 (USD20.00). Once a week, Denis and Brittany will talk about a specific topic that they specialize in and participants will be able to interact and ask questions LIVE.
(Brittany) -Women in Modern Kettle bell Sport-Importance of Strength Training for Women-Calisthenics, Gymnastics, and Kettlebells-Pursuing A Career In Fitness-Body Image and Health ***SPECIAL OFFER : If you are still uncertain about joining the certification, you can register for just the 10-week video conference series for only PHP1000.00 (USD20.00).
If you eventually decide to sign up for the certification, your payment for the video conference series will be deducted from your registration fee. *In order to maintain the high quality of teaching and to ensure that each individual participant is given adequate attention, only a maximum of 50 slots will be allotted for the certification.
**Proof of the initial down payment must be uploaded to the registration form to reserve your slot. You will be asked to upload a screenshot of your proof of payment in order to submit your registration form.
On the other hand, travel to the Philippines from the USA and Europe varies largely between 600.00USD to 1500.00PHP depending on the airport of origin. You may also opt to wait for airline promos but either options do not guarantee cheaper tickets. Meals on average cost 6.00USD.
Local public mass transportation is highly unreliable and inefficient, and we strongly suggest using a ride-booking service (Grab) for travel within Metro Manila. Prices vary largely between Airbnb's, hotels, and backpacker hostels ranging from 30.00USD upwards.
Once you have booked your ticket, you may reach out directly to the organizer, Paolo Incarnation (email@example.com), for suggestions regarding lodging arrangements and general travel assistance. For me changing from conventional training equipment to Bells has been a game changer.
The range of exercises that can be done using one or two Bells are endless, and they are small and compact. Y-Bells is probably the most innovative thing, in terms of equipment training happening to the fitness industry in a very long time.
Y-Bells delivers a full body workout, that can be done anywhere anytime and has now replaced the multiple pieces of training equipment we used to lug around including kettle bells, barbells. They are comfortable and easy to use and yet you leave a session feeling like you’ve worked every muscle in your body, including some you never met before.
Hands down, training with Bells is the best physical investment I’ve made in a long time. It is a one-stop shop that utilizes dumbbell, kettle bell and med ball exercises, all in one piece of equipment.
I’ve absolutely loved this revolutionary change in my training and although I’ve been active my whole life, I haven’t felt better, more confident and more head strong. We can transition between med balls, kettle bells and dumbbells without leaving our stations.
Because the programs blend all the previous disciplines, we get a solid, constant mix for body conditioning. They are amazing and versatile pieces of exercise equipment which allow you to do a workout that would previously have involved 4 or more different sets of apparatus.
They are great for strength training, weight loss or all-round fitness. They are so versatile and so perfect for doing a full body workout using one piece of equipment.
Bells have revolutionized my training regime and I absolutely love them! They are incredibly versatile and can be used instead of dumbbells, medicine balls or kettle bells.
I liked the familiar routine of dumbbells; kettle bells; med-balls and barbells. We used to have weeks when we swapped between dumbbells, medicine balls and kettle bells.
BTW. Marunong din AKO mag Tagalog at ASA pins AKO (sorry for these mods, just giving the TS a bit of assurance) If you are seeking Dragon door kettle bells, I have yet to locate a supplier there.
There is a poster selling competition kettle bells. Check with Peter Legatos, I heard he is leading an HK in the Philippines.
Remember the finest edge will dull the quickest, so don’t rest on past accomplishments, keep training. As your technique becomes sharper your skills will be more difficult to improve, then you must increase the realism and intensity of your training.
In Biscay: Law, Pangutan-a Ra silk. Mus ship Haman Sigurd silk Kay ang Winners gym SA lilo essay Tainan slang MGA equipment...
Not to worry, you can still have a full body workout at home using a single kettle bell. © Provided by T3 Kettle bell get up Turkish get up kettle bell workout full body workout Having just a limited amount of the best home gym equipment at your disposal doesn't have to be restrictive.
Better still, this one move kettle bell full body workout is not overly difficult either. Seeing them in stock again is like Christmas came early for anyone interested in home resistance training.
If you haven’t got any gym equipment, you can try following the Mike Tyson body weight workout. It uses a minimal amount of home gym equipment and considering how Iron Mike looked like in his heydays, it can evidently build muscle.
Bad news is, it involves working out 10 times a day and doing industrial amounts of reps and sets of the included body weight exercises. Following a push-pull workout routine is a good way to increase workout frequency since your ‘push’ muscles are resting on ‘pull’ days and via versa, meaning you can work out more often and build muscle faster.
Problem is, the best way to do push-pull workouts is to use a gym and equipment such as the cable machine and the best weight benches / the best barbells. If you are not planning on investing heavily in the best home gym equipment, the best calisthenics home workout might just be the right choice for you to build functional muscle and to lean up a bit.
These body weight exercises are home friendly and can effectively build muscle too. If you have at least one kettle bell in your possession, we have an alternative option for a full body workout.
It can also improve muscle-mind coordination and sculpt functional muscles, not just ones that are only aesthetically pleasing but useless. Don't wait for Black Friday, buy these iron orbs with handle now.
It’s simple yet effective and will improve shoulder muscle definition, as well as glute strength significantly. All the while, you need to keep the kettle bell above your head which will admittedly put some pressure on your shoulders and core so make sure those are tight as a tiger.
Best of all, since you are using a weight that’s ‘light’ enough to be able to hold up, you can use smaller kettle bells for this move and these are almost always available. IMPORTANT: the kettle bell get up is a complex move and involves holding weight over your head so if you are unsure about yourself, make sure you get someone to supervise as you exercise.
Also, if you are struggling with obesity or have issues with your hip mobility, kettle bell get ups might not be the best exercise for you. 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.
Watch this video on the best starting weight for kettle bell training All kettle bell exercises are based on full body movements so unlike dumbbell training there are no isolation based exercises like bicep curls or tricep extensions.
Kettle bell exercises use 100’s of muscles at a time meaning you are able to lift more weight but also condition the body quicker. The Kettle bell Swing is based on our strongest movement pattern: the Dead lift (see image below).
Whenever you pick something up from the floor you are using the dead lift movement pattern. A light kettle bell will not challenge your full body especially not your powerful hips and legs.
Kettle bells are traditionally available in the following sizes and classified in goods, a Russian weight measurement: Remember you should start with those big strong exercises using the dead lift movement patterns for the best results.
Trust me, I’ve never trained a lady who has started on anything lower than a 8 kg (15lbs) kettle bell. Women will drag suitcases, carry shopping bags or hold children under one arm, you are stronger than you think, so start with at least a 8 kg (15lbs).
I have trained men using kettle bells above 24 kg (53lbs) but for the majority of your basics this is as heavy as you will need to go. It is possible by changing exercises and increasing the difficulty of movements to only ever need one kettle bell if you make the correct purchase to begin with.
Most women will start their kettle bell journey with a 8 kg (17lbs) and progress to a 12 kg (25lbs) relatively quickly. Most male beginners will start with either a 12 kg (25lbs) or a 16 kg (35lbs) depending on their weight training background.
“Kettle bells almost become part of your body, so that's why they are pretty synonymous with this functional training philosophy of being able to do movements you do in the real world,” says Lace Layoff, a NASM-certified personal trainer and the founder of Bells Up. By holding the weight close to your chest or in a racked position (when you hold the kettle bell at your shoulders, bells outside the body, with elbow tucked into your sides), you have to engage your core and upper body to stay upright.
“That's why I actually find kettle bell squats to be the most beneficial for the general population than either the dumbbell or barbell,” says Layoff. © skynesher/Getty Along with helping you achieve a J. Lo-approved booty, kettle bell squats work your core and upper body in ways that just aren’t possible with other equipment.
“You have some opportunities with a kettle bell for what I and some of my friends call ‘accidental exercise,’” says Prentice Rhodes, a NASA -certified personal trainer and performance enhancement specialist. “You’re actually working a little harder to stabilize the weight than you would with some other implements.” Compared to that of a dumbbell or barbell, a kettle bell ’s weight isn’t completely balanced, so you’ll have to work harder to keep the bell straight throughout the exercise, training your body unilaterally (re: on one side) in the process, explains Rhodes.
In the rack position, the kettle bell ’s uneven weight distribution will ask your core to remain strong and centered and your arm to stay in toward the midline, says Rhodes. Plus, your forearm muscles will need to work harder to keep your wrist in a neutral position, he says.
Aside from providing bonus strength training for your upper body, kettle bell squats have the potential to create some major lower-body gains. Once you’ve reached the bottom of your squat, your biggest glute muscles (gluteus Maximus) will help drive your hips out of the squat, while your quadriceps will help you extend the knees and spring back up to standing, says Rhodes.
Throughout the whole kettle bell squat movement, your hamstrings act as your glutes’ support system too. But no matter how you're squatting, it's important to have a solid foundation before you casually pick up a weight and try a complex or heavy-loaded exercise.
For instance, if your legs are on the long side, you may feel more comfortable standing with your feet a bit farther apart. Once your feet are in their proper place, stand tall in what Rhodes likes to call a “vertical plank position.” Draw your shoulders down and away from your ears; brace your abs and glutes; tighten your quads, and lift your kneecaps, he says.
As you sit down into your squat, bracing your core will help stabilize your spine so you can efficiently drive into the floor and pop back up to standing, he adds. Form that bad habit, and you could experience inflammation and irritation in the intervertebral discs and nagging back pain, according to the Department of Health and Human Services in Victoria, Australia.
If you’re a total newbie, start training with a lighter weight that allows you to complete a greater volume (say, 12 reps), which will help teach the nervous system to properly activate the muscles being used throughout the move and train the body to perform a proper squat, says Rhodes. As you gain strength, increase the weight and decrease the volume, aiming to finish five to eight reps instead.
Before you start dropping it like it’s hot, make sure you properly warm-up (try this dynamic routine designed for weight lifting), says Rhodes. As for which kettle bell squats are worthy of a spot in your regular rotation, Rhodes has one simple answer: All of them.
Provided you can maintain proper form throughout, you should incorporate numerous types of kettle bell squats into your workouts. “There’s less to manage, not a lot to focus on, and you don't have to worry about learning extra technique, getting the bell into the rack position,” says Rhodes.
This move will activate your back muscles, which in turn improves your posture and stops your shoulders from rounding, says Layoff. Stand with feet shoulder-width apart, holding the kettle bell with one hand on each side of the handle at chest.
Keeping chest lifted and spine straight, bend knees and shift hips back to lower into a squat, until you reach the bottom of your range of motion. Stand with feet shoulder-width apart, toes pointed out at a 45-degree angle, holding the bottom weight of the kettle bell with both hands at chest and the handle directly below the chin.
Keeping chest lifted and spine straight, bend knees and shift hips back to lower into a squat, until you reach the bottom of your range of motion. Holding the bottom weight of the kettle bell with both hands at chest and the handle directly below the chin.
Keeping chest lifted and spine straight, bend knees and shift hips back to lower into a squat, until you reach the bottom of your range of motion. Remember to keep your forearms vertical when you bring the kettle bells into the front rack position to prevent them from slamming into your chest.
Grab a handle with each hand and sit back into hips (as you would when prepping for a dead lift). With a straight spine, propel the kettle bell up vertically by thrusting hips forward.
C. Keeping chest lifted and spine straight, bend knees and shift hips back to lower into a squat, until you reach the bottom of your range of motion. With a straight spine, propel the kettle bell up vertically by thrusting hips forward.
C. Keeping chest lifted and spine straight, bend knees and shift hips back to lower into a squat, until you reach the bottom of your range of motion. Stand with feet shoulder-width apart, holding the kettle bell with one hand on each side of the handle at chest.
B. Squat as deep as possible to the left, while turning right toes up and flexing right foot (right leg remains straight and torso leans slightly forward to maintain balance).