Home / Special-section / Live Well Wyoming / Live Well: Fitness
By CAROL SEAVEY Live Well editor trib.com | Posted: Saturday, February 26, 2011 12:06 pm

While working as a heavy equipment mechanic, Jake Snow noticed that a lot of older guys in his field suffered from back and knee problems. He knew he had to exercise to maintain good health. But long hours of work and travel to job sites across Wyoming, South Dakota and Montana made it difficult to get to the gym.

Then he discovered kettlebell training. With minimal equipment, he could get a complete workout where ever he was.

“You can use one weight for all your exercises, so you don’t need a bunch of different weights,” Snow said.

Snow and his wife Karri own Superfit gym and Prana Fitness and Yoga in Casper. Jake, a personal trainer certified with the International Sports Sciences Association, teaches kettlebell classes at Prana four days a week.

Kettlebell training originated in Russia, where it was used to train Olympians and military personnel, eventually becoming the country’s national sport. In the U.S., kettlebells made a brief appearance in the 1800s when strongmen used them to display feats of strength. It wasn’t until the last 10 years that kettlebell clubs starting popping. Now, kettlebell classes are available across the nation, as are instructional videos and equipment.

Kettlebells are round weights with handles on top. They are color-coded by weight, which is usually measured in kilograms, with common sizes ranging from 4 kilograms (9 pounds) to 48 kilograms (105 pounds). While some come in different sizes, competitive kettlebells are the same size no matter their weight.

“They were designed to increase your strength, stamina and coordination by challenging you muscle, cardiovascular and central nervous systems simultaneously,” said Mayachela Garcia, a master coach for the World Kettlebell Club and head of the Ice Chamber Kettlebell Girls competitive team in the San Francisco Bay area.

Kettlebells can be purchased at big box stores as well as those specializing in exercise equipment. They are also available online, but check the shipping fees before ordering.

Many of the exercises are done standing in place on two feet with a single kettlebell, which may be held in one hand, two hands or passed from one hand to the other.

The movement patterns are circular and become more complicated as one advances. Maintaining proper form is paramount, and to do so while tossing around a 26-pound ball requires a deep level of concentration.

Health benefits

Kettlebell exercises combines strength and cardio training.

Unlike traditional weight lifting, the exercises are measured in time instead of repetitions. Each series of movements is done on one side, then repeated on the other side. Competitive kettlebell athletes work each side for five minutes, but four- to six-minute sets are appropriate for fitness enthusiasts, Garcia said.

Kettlebell lifting also differs from weight lifting in that it doesn’t bulk up muscles.

“Kettlebell training makes you very lean and strong and toned, but it doesn’t induce muscle enlargement,” Garcia said. “Elite male weight lifters look like normal guys and some of the best female athletes look like surfer girls.”

Little rest is taken between sets, making kettlebell training a powerful cardiovascular workout, as well.

Getting started

Because kettlebell training has so many variables — such as weight, time and pace — it can be suited to fit many individuals’ needs.

“It’s a really great tool for group fitness because you can challenge beginners and advanced lifters in the same class,” Garcia said.

Even though kettlebell training is low impact, those with previous injuries should get clearance from their doctors before starting a kettlebell training program.

When first starting out, Garcia suggests using a light weight of 4 to 8 kilograms. It’s best to start with a good coach who can enforce proper technique. Like yoga, there are a number of certificate programs in the U.S. Garcia recommends finding a trainer certified by the American Kettlebell Club.

Once the exercises can be done with good form, one can use a heavier kettlebell. As one progresses, he or she can perform more complicated lifts and continue to gradually move up in weight.

“The progress is quantifiable,” Garcia said.