Check out the new IKFF Kettlebell and Fitness Forum!

Just click on the IKFF Banner below to enter:

Night training

Technorati Tags: night training,long cycle kettlebell exercises,clean and jerk,brief explanation,breathing,pacing yourself over time,preparation

With the shorter days in this part of the world, night training is a reality at least six months a year for me. I like training at night because it helps focus me on the task at hand, and forget about the other sites and sounds that may be around me in this city that never sleeps.

I just started back into my long cycle kettlebell training, since I make my best progress with the cooler weather. This is where the metal meets the meat so to speak, because if my form is not good, my hands will take a punishing for sure.

For the uninitiated, this particular “long cycle” exercise is the kb clean and jerk at each repetition, pacing yourself against a clock for a ten minute period. If you are looking for an exercise that you can do that combines both pushing and pulling movements in one exercise, and one that will develop your whole body, both in terms of muscularity and also develop your heart and lungs, then this is it. 

The keys to this particular lift is firstly having a solid technique,  being steady with your breathing, and the mind discipline to pace yourself as you go through  the exercise.

Started back at it the other day, and since it has been a while, I am pretty rusty. What I am doing to prepare me for the longer sets is to concentrate on my form and breathing first, and cut the length of time into smaller amounts, with only a little rest in between each set so as to maximize my volume over the time spent.

Its fun I walk away feeling tired, but alive. What more could you want?

Cheers,

Mark

The role of thoracic extension in kettlebell lifts

Denic Kanygin talks about the proper body alignment and extension when performing the kettlebell jerk.

If you want to find out more, follow this link and go sign up today!

 

Long Cycle kettlebell exercise explanation by Steve Cotter

This is a really useful explanation regarding the progression from short cycle kb work to long cycle. For those of you interested in competition type l;lifting and exercise, this is very informative.

Kettlebell guests from the US

Had a couple today from Maine in the US for training. They are in Japan on holiday for a week or so, and contacted me via the site here for a mini seminar. Cathy and Pete brought the good weather with them for sure- its been raining pretty much non stop most of the week and we are scheduled for more of the same pretty soon, so had my fingers crossed  that the gods would smile on us- and they did! The weather was perfect.

Yoyogi Park was busy today- there was a second hand bazaar going on, and a Japanese Peruvian traditional music band that was rehearsing nearby, and they serenaded us while we swung.

It was Cathy’s first time in Japan, and it looks like she has had a pretty intense but exciting week- it can be overwhelming here in Tokyo at times.

We spent a good bit of time going over the kb basics, and talking at length about mobility and movement, two key ingredients in the IKFF system  and also my buddy Rannoch Donald’s Simple Strength philosophy.

Pete and Cathy- you did great today- enjoy the rest of your time in Japan!

Cheers,

Markeu

Heart and Mind: Interview with Estella Hom.

It goes without saying that women are playing a larger and larger part of the kettlebell sport, and their energy, enthusiasm and determined spirit has become a vital part of the international community.

This is interview #1 of a series of interviews I plan to do focusing on women in the sport, and their own life trials and tribulations as people searching for a natural and functional way to keep fit, mobile and healthy.

I start with Estella Hom, who I predict is going to be one of the major personalities of the kettlbell world of the future.

Anyone meeting E is immediately aware of her indomitable spirit and infectious positive energy, which inevitably gets everyone fired up for some serious training. Then, from the very first set until the last, she puts her all into her training, and no one could accuse her of not trying her hardest for each and every repetition.

Estelle has gone through her own incredible physical transformation, from being an out-of-balance over achiever in one part of her life, to her current manifestation as all around dynamo, embodying the best of the human spirit.

But enough of me. Estelle can explain for herself.

GKJ- Hi Estella, Thank you for taking the time to do this interview with GKJ. Can we start by you telling us as little about yourself?

Hi Mark, thanks for having me on your blog. I am a Toronto-based graphic designer, athlete, and kettlebell instructor. Design and fitness are my two passions. I believe that good design and fitness should strive for the same high-level goal: to be simple, smart and usable – with a balance of function and aesthetics.

Since 2004, I’ve been using design to help businesses visually communicate their ideas, products and services through well conceived identities, printed materials, packaging, and websites. In that same year, I graduated from university, earning a Bachelor of Design Degree (BDes) from Canada’s most competitive design program. With that, came endless hours of computer work, sleep deprivation, and poor eating habits. I was under constant stress, had an unhealthy lifestyle, and gained 30lbs by the time I graduated.

I didn’t want to continue living like this and knew I had to take charge, so I made a commitment to adopt a healthier way of living. It was not until I quit the gym and started using kettlebells for strength training that I began seeing incredible results. From the moment I picked one up, I was hooked. Staying active soon became a lifestyle for me. I began competing in beach volleyball tournaments and was doing several other activities including Muay Thai boxing, ball hockey, rock climbing, bikram yoga, snowboarding, cycling, and rollerblading. By keeping kettlebells at the core of my training, it transferred over well to enhance my athletic performance.

I was getting lots of compliments and people asking me how I achieved those results, so I decided to share this information to benefit others. I have published my own kettlebell workout ebook and last summer I teamed up with pro beach volleyball player Marc Roberts to teach kettlebell boot camp classes. These experiences have allowed me to use my knowledge and personal experience to help my friends, family, and boot camp trainees achieve their fitness goals.

 

GKJ- I know that you have come through an incredible physical journey with kettlebells, both in terms of totally transforming your body and overcoming a very serious injury. Please tell us a bit about that.

In 2005, my amazing friend and personal trainer Ryan Shanahan introduced me to kettlebells. Unlike machines at the gym, kettlebell training is smart and requires mental focus. Your body becomes the machine. I wanted to lose my excess weight and become a healthy, strong athlete, so he took me under his wing and helped me go beyond what I expected to achieve. Ryan put me on an intense, well-rounded training program while showing me how to effectively use kettlebells for fat loss.

To me, this was both a physical and mental journey, where the mind and body were being strengthened as a whole. The most dramatic change happened within the first year I started using kettlebells. I changed my eating habits and was training 3-5 times a week. My workouts were 20 to 30 minutes, which fit perfectly into my busy schedule. I trained everywhere – on the beach, at the park, at home, and even at the office. Before I knew it, I had reshaped my body and became much more fit and athletic. My energy levels were higher, I got leaner, gained explosive strength, endurance, speed, agility, and muscle tone. Fat was melting off my body, and my metabolism was revved. I lost a total of 45lbs, 20 inches off my entire body, went from 35% body fat to 10%, and was down 7 dress sizes! It was an incredible feeling. Clothes began to fit better, I was more confident, outgoing, happier, and for the first time, was comfortable in the skin I’m in. The results have been life changing.

Last year, I had a slight setback when I broke my left collarbone in a cycling accident. Both ends of the bone were displaced and overlapping by 2cm. I was in and out of the hospital several times. Doctors told me that I would be weaker and never regain normal shoulder function.

For an active person, that was the last thing I wanted. I think that anything worth having is worth fighting for and with the right attitude, the battle is won even before it’s fought. Within the 14 weeks I waited for it to naturally heal, I regained a fair amount of my range of motion but the strength just wasn’t there. After that, I decided on surgery, seeing it would be my best option if I wanted to continue doing sports.

I trained around the injury then moved to a more aggressive training program where I did workouts using a light kettlebell to rebuild strength. Before lifting, it was important that I made sure I had the proper biomechanics, postural alignment, and shoulder stability for it. If you lack any of those, it may hamper progress or even lead to further injury.

Most of my rehab was done through MAT (Muscle Activation Technique) treatments to correct muscle imbalances and reduce pain, isometric exercises to strengthen and maintain muscle tone and minimize atrophy, and then Indian clubs to loosen the shoulder girdle and increase my range of motion. By doing all that, I regained my full ROM and strength within a quick 9 wks of surgery.

Since then, I’ve made a full comeback, reintroduced kettlebells into my program, am back on the beach volleyball court and enjoying a return back to sports. Setbacks will not hold you back unless you let them; they are challenges to rebuild yourself and come back stronger.

GKJ- As a woman living in today’s fast paced world, I know you have a pretty taxing job when it comes to time. What drives you to keep going? How do you keep yourself motivated?

My work keeps me very busy on a day-to-day basis. I currently have a full-time job as a project co-coordinator at a graphic arts studio and do freelance graphic design ­work on evenings and weekends. I’m usually faced with overtime, tight deadlines, and busy schedules. To counter that, I need to channel my stress into something positive, which is why fitness has been such an important element in my life. Aside from the physical benefits, it is very therapeutic, keeps me focused, and relieves stress. I want to feel and look good from the inside out while being fit and healthy. That is my main motivation. I keep things interesting by trying new sports and varying my workout routines. I need to maintain the results I’ve already achieved while continually learning and challenging myself to become better, stronger, and faster. I love the results, endorphin rush, am passionate about it and see it as an ongoing journey.

I have attended a couple of Mike Mahler and Steve Cotter kettlebell workshops to deepen my knowledge and delve further into the finer points of kettlebell lifting. There I learned a lot about the core kettlebell lifts, how to maximize leverage points, efficiency and get more work done in less time. Since then I have been committed to perfecting my technique, becoming proficient in all the core lifts, mastering my own bodyweight, and challenging myself with the heavier bells.

GKJ- It seems that a powerful part of the international kb community are the women that are out there getting serious about training right alongside the men. There are a lot of famous women celebrities out there as well who are into the sport. There may be some women out there are probably very interested in taking up kettlebells but are afraid of becoming too big or muscular. What’s your advice to those women?

This has been a topic of discussion almost every time I introduce women to kettlebells. I think that everyone can benefit from using kettlebells. Strength training is especially important for women since we naturally have less muscle mass. It is also a known fact that women do not produce enough natural testosterone to get big and muscular. Luckily, that is a very difficult look to achieve without using steroids, which adds a host of physiological responses of its own. Cardio alone is ineffective for fat loss and will not get you a fit and toned body (fat skinny, maybe, but who wants that?), so my advice would be to go for it and start lifting some kettlebells. By doing so, your body builds muscle – the most metabolically active tissue in the body. The more muscle you have, the more calories you will burn at rest and during workouts.

Unlike machines at the gym that isolate each body part, kettlebell training will make you leaner, stronger and help tighten trouble spots faster, since it involves doing compound exercises that engage every muscle and work the body as one unit, in a greater range of movement. It is more aerobic, combining elements of cardio, resistance, flexibility, and core training. For beginners, I always start them off with a lighter weight, so that they can focus on perfecting form and technique first, then progress to a heavier weight. One perfect rep is better than a thousand imperfect reps.

In the grand scheme of things, it is about creating the optimal environment for your body to thrive. Fuel yourself with the right foods, reduce stress levels, get proper rest, add in the right movements, and the rest will take care of itself. The result will be a leaner body, improved health, and increased athletic, functional strength that will carry over well to everyday activities; plus you’ll look amazing and be in good shape. I think every woman would want that!

GKJ-I know you just got back from Mike Mahler’s Age of Quarrel seminar. How was that?

I had a great time! I flew to LA for the weekend to attend this 3-day seminar and am really glad I did. Mike Mahler’s events always impress, and never disappoint. The Age of Quarrel workshop covered a full spectrum of material, including the many ways to use the kettlebell, lifting efficiency, and program design for different goals. It was an amazing experience learning from the all star line up of strength coaches and being among the energetic trainees in attendance.

Mike Mahler gave an incredible in-depth lecture on hormone optimization while sharing variations on pressing and rowing techniques to improve strength and structural integrity.

 

Steve Cotter focused on dynamic bodyweight drills, Qi Gong, animal movements for full body conditioning, and advanced kettlebell lifting techniques for long cycle and my personal favourite – squatting. Ken Blackburn gave tips on breathing, agility drills to improve athleticism, flexibility, joint mobility, and girevoy sport performance. Jason Dolby gave a great introduction to the ancient form of Indian Club swinging and lead us through a couple workouts to improve shoulder health and reduce soreness after a long day of kettlebell lifting; and Andrew Durniat shared his advanced kettlebell sport lifting techniques for the snatch and demonstrated some very impressive feats of strength with kettlebell and barbell juggling.

The information presented was comprehensive and I continue to be surprised by the many nuances to kettlebell lifting technique. I picked up on more ways to optimize efficiency, was able to clean up my lifting technique, and for once did not tear up my hands, as I learned to further adjust my grip. I was able to do presses with the 24kg bells and have a new found love for double jerks. I have incorporated Indian Clubs into my kettlebell routines and have seen improvements in my numbers for long cycle since implementing the tips on breathing and lifting technique. This workshop has given me several training tools and techniques to incorporate into my own training to improve everything from joint mobility, athletic performance, strength, and overall health.

GKJ-So what’s next for you? Any plans or dreams?

I am constantly changing and growing, so my plans tend to be pretty fluid. Business has been going well and there’s a lot happening for me at the moment. I am currently studying to write the R.G.D. Exam to earn my Registered Graphic Designer designation and focusing on expanding my freelance design business as I continue designing and producing the best work possible for my clients. I will go where my success and talent takes me then change directions as I see fit.

My next major fitness goal is to compete in a kettlebell sport competition doing 12kg long cycle and to achieve Rank 1 status. In 2010, I plan to become a Certified Kettlebell Teacher via the IKFF and if time permits, I will teach kettlebells at a greater capacity.

GKJ-Thanks for taking the time to do the interview, and we look forward to having you back in Japan sometime soon!

 

Technorati Tags: kettlebells,women and the kettlebell sport,personal journies,health and fitness,IKFF,international experiences

Winter fun: whats your goal?

As the weather gets steadily colder, and the layers start piling up over the body,
its easy to use that as an excuse to let yourself go and stop paying attention to what you do with and put into your body.

Ask yourself, do I have an "off season" goal?

I suggest you set yourself one, and maybe even set up a schedule of how you will be spending your time during the cooler months to train.

Also, maybe think about adding some variety to what you do, so that you keep things fun and motivating.

If you are a loner, perhaps look at training with a friend or a group. If you usually train with a buddy, maybe look at spending some time focusing on a limited set of goals by yourself, and work on any sticking points that have appeared.

How about training in a different way?

Whatever it is, make sure you use this time as effectively as possible, so that by next Spring, your transition to the peak training time is an easy one.

Keep at it,

Mark

Relax, just do it.

Had a great group session early Sunday morning and the weather provided us with a nice warm morning to practice in the park. There is something about training with others that is very inspiring, and I am sure that all that came felt reinvigorated by it.

Noticed something while we were training- the mask of concentration that was apparent on everyone’s faces as they went through the various exercises. While it was great to see the level of commitment in all the participants, it did remind me that what we do when training with the kettlebell is not a battle between us and a piece of iron.

Why do we use a kettlebell? Because we enjoy it- for some, it may be even love! It is our own time for play, and the extra benefit is that its good for our health too.

The aim in moving the bell almost seems like we are tricking the forces of gravity – to the extent that when we see a bell in the hands of a master it just glides through space, apparently with little effort. Until we try to pick it up ourselves…

Turkish get up anyone?

Case in point- the level of relaxation you see expressed on the faces of the truly greats out there as this piece of metal moves through space in their hands. It is almost as if they are dancing with the bell, as the energy moves up from the ground and extends out through the body to the bell in this rhythmic, wave like motion.

Breathing, focused on each rep, one at a time.

Beginning, middle and end.

Gotta learn to relax and enjoy it. Yes, the weight might be heavy, and yes we may be compensating by gripping tightly or holding one part of our body too tightly. But if we trust in the technique- awareness of and good body form, relaxed yet strong, grounded posture and presence, regular breathing and mindfulness of our body movement, then it really starts to become dance-like, expressing the beauty of the power we are honored to have in this physical form we call human.

Man, woman, powerful and totally within themselves, breathing and living, relating to the world around them in this very moment.

What more could you want.

So, as Frankie once said- relax, and just do it.

Cheers,

markeu

Fall/Winter group meets are back!

Yes- its that time of the year again!
Since the humid weather has now ended its much more pleasant to get out there and trim off those extra pounds, or just keep fit and toned for winter!

Our first group meet will be this Sunday November 8th at 10am at Yoyogi Koen.
We will gather at 945am out front of the Omotesando exit of Harajuku station if you need directions.
If not, go through the main entrance near Harajuku station, and immediately head right through the white archway, and you will find us there on the grass.

Bring your kettlebell (if you have) or just come along if you would like to try. We will have a couple of extras for guests.

Group lunch will happen afterward and is generally a lot of fun with a bunch of hungry people!

See you there!

For more info, email me at mark.jersey

They’re here! Pro-Series Kettlebells now available.

Finally, the waiting, the shipping, dealing with customs and then finally having them delivered to my door…….

I have four different sizes to choose from, and if the response from the last few days is anything to go by, they will disappear rather quickly!

After getting home from work today, I grabbed a couple of 20kg bells and took them out for a test drive. The balance that you experience using the pro-type kettlebells is awesome and inspires confidence when lifting, encouraging you to really concentrate on good form.

Pro-series kettlebells are the ‘bells of choice for the Girevoy sport and well known kettlebell celebrities like Steve Cotter, John Wild Buckley, Ken Blackburn etc

Since this is my initial order, I have four sizes available:

8kgs , 12kgs , 16kgs and 20kgs.

Q. What are the advantages of pro-series bells?

A. In a nutshell, due to the casing being one regular size, the progression from weight to weight is much easier, causing the body to not have to “re-learn” each time when moving up in weight and encountering a different size bell.

Also, the design of the handle is specifically factored to allow the user to do high repetitions, with the least amount of stress on the body, wrists, forearms etc. This is a key element if doing longer sets or more competition type activities.

If you are interested in learning more about the pro-series bells, or would like to purchase one, contact me at:

mark.jersey@gmail.com or

japankettlebellclub@gmail.com

Cheers,

Markeu

Technorati Tags: kettlebells,pro-series,sales,questions and answers,IKFF Japan

Where does the year go?

Fall is finally upon us here in Japan, bringing with it my favorite cooler weather and a greater motivation in me to exercise.
I love the feeling of cool air- it invigorates me to want to get out and do something, rather than the usual lackadaisical influence of high level humidity…

Got to make the most of it while we can! I am about to receive my first order of pro-series kettlebells as well, and look forward to spreading these around Japan to the serious kb practitioners out there. I expect a phone call from customs within the next week or so….

Will be having another group meeting here in Tokyo on the 25th, and will be happy to check in with everybody and their own routines.

Its a great motivator for me to pursue my own physical path sincerely.

So, break out that track suit and get ready to use the Winter for what its meant for- exercise!

Cheers,

Markeu