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Nothing Like Spring to Cure Cabin Fever

It is that time of year again when people start thinking about getting outside and becoming more active. I love the spring and summer months as they afford me the variety to enjoy so many different activiteis; trail running, swimming, rock climbing, canoeing, kayaking, hiking, mountain biking, camping, and.......The list goes on and on. I think you get the idea.

The other thing I like about this time of year is that I get to bring all of my kettlebells out of the basement and into the sunshine. Leaving behind the subterranean room with concrete walls, I say goodbye to that cramped space and say hello to the open sky. I feel there is no better place for me to do my workouts than outside in the fresh air. (I also happen to be blessed enough to live up against a State Forest on the side of a small mountain). On the deck, on the lawn, in the State Park, all are prime spots for me.

The portability of my kettlebells is one of the things I love about them. The ability to bring them out to the open air to enjoy the incredible sights, sounds and smells of the out doors as well as feel a fresh spring breeze when I need it most makes kettlebells my favorite tool to maintain my fitness. So, if you have similar feelings, ditch the four walls and ceiling and head outside with a bell or two. Feel a little freer and breathe a little easier. Oh, and don't forget to feel just a little bad for the gym rats; they just don't know what they're missing. Happy lifting!!

Joe Robidoux, AKC
www.Unique-Strength.com
Discover your Unique Strength

LIFE & MY KETTLEBELLS MOVE IN CYCLES

Just a quick note regarding Cezary's post about choosing the right size kettlebell. It seems people get hung up on size when really it shouldn't matter a whole lot. For me the right size kettlebell is the one I feel most like lifting that day. That is not to say you should start with a kettlebell that presents a zero challenge (i.e. a 185 lb. guy using an 8kg or 12kg kettlebell)

I regularly warm up with a 16 or 20 kg bell, work out with a 24kg bell but will throw in some work with a 32kg bell. Like any other lifter I try to increase the amount of work performed with the heaviest weight I can lift. I will pursue the heavier weight for several weeks until I decide it is time to back off.

When I back off it is a great time to "start over". I will take one 16kg bell and develop a kick butt work out with just that one simple tool. I will stick with the 16 for a week or so then begin moving up in weight again.

It is a simple cycle that works for me and helps to prevent over training; even though I know better I do have the tendancy to over train as I get more and more excited about my progress.

To sum it all up, life moves in a cycle, it is only natural that your workouts do as well. By being smart and creative we can always come up with a great workout no matter what size kettlebell we choose; the key is to choose the one that is challenging for you.

Joe Robidoux

www.Unique-Strength.com

THE RIGHT SIZE OF THE KETTLEBELL

What size of the kettlebell is right for me? I hear a lot this question from my clients. The answer is very simple. Whichever size is the most “comfortable” for you at the moment. People try to set some rules. Example: the average beginner male should use 16 kg for swings, and female 12 kg. There are no rules. It depends from a lot of factors: gender, age, body weight, fitness level, and the most important, reason why I lift the kettlebells.

I generally do not push my clients to pick the heavier kettlebells on the first few classes. People need time to feel more comfortable w/ new tool, which is the kettlebell, and be more familiar w/ totally new techniques like, swing, snatch or Turkish get-up. There is no driver instructor on the world who teach his students on a very first driving lesson driving techniques w/ the speed 100 mph. Same rule apply the kettlebell training. The first few classes students have to become familiar w/ the new exercises, and sizes of the kettlebells. Once time goes on, they come to you, and ask you: Can I grab the heavier one?

The reason why we lift the kettlebells is the most important factor. If you a 20 years old wrestler, you probably will pick a heavier kettlebells, and you will perform probably more dynamic exercises than, from another hand, 65 years old female want to just maintain her health, fitness and fat level. So please, please do not force her to swing 32 kg kettlebell.

Be smart. Your body tells you when you need to move to another size of the kettlebell. And if you had a break for a while, you probably need to go back to your beginner size.

Let me tell you how I chose the right size of the kettlebell. Firstly I “listen” to my body. Let say, if I had a break for 2 weeks, I am not going to start my swings w/ 32kg. I am starting w/ the lighter size which is 17.5kg , and w/ my body weight, slightly above 200 lbs, it is always my beginner size. Lighter weight does not give me enough stimulation to perform effective workout.

So, stimulation of your deep sensors in your muscles is the key. Your body tells you what is the right size of the kettlebell for you. If it is to light, you are not going to have a effective workout, if it is too heavy, you are going to injure yourself. It is that simple.

Let me know what you think about that.

CEZARY MILEWICZ, RKC
www.Unique-Strength.com

RELAXED SNATCHES

2007 was a very intensive year for me. Between family, work, and a school, I had just a little time to do my workouts. I graduated last night from Paramedic Program at CCC-Hartford CT. So, today I am going to perform a good workout. My plan was: 30 minutes run, and then 200 snatches w/ 24kg KB. I did 40 minutes run, and 200 snatches. It took me 1hr 5min. It was a great workout. I enjoyed fresh air, and a freedom.

A lot of people ask me, what gym I go to? My gym is my backyard, my basement, streets and a park next to me. I do not belong to any gym. I teach a classes in some gyms, but I enjoy working out outdoor. There is no better feeling like a filling the lungs w/ the fresh air. I would like to encourage you to do at least one of your weekly workouts outdoor, and let me know how you felt.

I just want to share w/ my experience about the snatches. Most of you can not do many repetitions continuously. Why is that? Have you ever think about this. The answer is: You are using to much strength or energy. You need to be very relaxed when you perform the snatches.

When I finished my 40 minutes run, I took 5 minutes break, and then I did 20 snatches w/ 24kg KB (10 each arm). I rest few minutes, I took more chalk, and I did additional 40 Snatches (20 each arm). At this point I was very fatigued. But, my goal for today was 200 Snatches. I was about to finish my workout, I didn’t want to continue. I was tired, I am not in my best shape, and I was just thinking how I am going to do another 140 Snatches. I was about to quit. But I came w/ the resolution for the next 140 Snatches, and I recalled RELAXED SNATCHES. What is that, right?

It is the same Snatch, w/ the same weight, but has to be perform very relaxed, and smooth. Basically you have to focus on the technique, and use as little energy as possible. Believe or not, it is very difficult to teach somebody to use less energy or strength than they need for the particular exercise. But that way you can perform lots of repetitions. Just stay very relaxed, maintain good form, and count your reps, and you will be amazed.

So, I closed my eyes, I calmed myself down, and started doing the Snatches. I did 100 RELAXED SNATCHES switching hand every 10 reps. I rest 2-3 minutes, and I did last 40 reps. Total 200 Snatches. Entire workout took me 1hr 5 min like I mentioned before. It was a great, intensive workout.

Try this out. Pick the size of the kettlebell which you normally using, and start doing the RELAXED SNATCHES.

You will struggle w/ two problems. Grip and a heart rate. Your grip will be weaker w/ each repetition, and will be difficult to stay relaxed. Use chalk, swing between your legs w/ the thumb pointing backward, and keep the handle of the kettlebell in the corner, not in the center. This few tricks may save your grip. And of course practice your Snatches few times a week, and your grip definitively will get stronger.

Another problem, is elevated heart rate. It is not easy to stay relaxed w/ the heart rate around 160 bpm. Two tings what you can do. Calm yourself down, when you keep the kettlebell above your head. Make a nice "lock-out" in the over head position, and take 2 or 3 deep breaths. No more. And then start snatching again. Second advice is: improve your endurance by swimming, running, riding on the bicycle, etc. That way your heart rate will run normally lower, compare to the person who is not doing any endurance/cardio exercises.

Let me know what do you think, and tell me if this few suggestions help you w/ the Snatches.

Please excuse my grammar, but I am still learning English.

CEZARY MILEWICZ, RKC
www.Unique-Strength.com

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