Kettlebell Fitness Systems

Problem Solving the Snatch

2008-02-02T19:23:00.000-08:00

Dumbbell vs Kettlebell...BATTLE

2008-01-22T07:01:00.000-08:00

A couple Mondays ago I woke up with a very stiff low back, my left SI joint actually. I couldn’t quite put a finger on why it was bothering me, other than knowing that this is generally a troublesome area for me.

All of this got me to thinking, and then it all start to come together for me. I had gone to a local commercial facility on Sunday to train with my wife; and I had decided to hit some dumbbell snatches nothing massive just a few sets of 3 with a 75lb.

I have been training a lot with the KB lately and I started to put two and two together; and I came the conclusion that one the reasons that my back was probably so jacked on Monday morning was that I was trying to do dumbbell snatches the same as I was doing kettlebell snatches.

Guess I had to re-learn the hard way that I there is a difference between the two.

Let's start with what I was doing wrong; and that was trying to let the dumbbell swing back between my legs like a kettlebell, long story short this end up creating a more torque than my back is capable of handling.

A part of the reason for this extra torque is because most dumbbells have inherently more width than an equal size kettlbell, this width results in the additional torque along with the additional demand to stabilize and get the hips and back which is an area that I definitely have difficulty with.

What should I do to avoid this situation occurring again?

I need to perform the dumbbell snatch as more of vertical movement and probably better suited to at least for myself to insert a pause in between each repetition, instead of trying to swing the dumbbell.

Which is better a kettlebell snatch or a dumbbell snatch?

I guess I have to stick to the status quo lame answer: ‘It Depends’ on your goal and what equipment you have available.

In my opinion any time you can get some snatches into your program it is a good training day. As long as you are aware that there is a difference between the different types and perform them properly.

Learn from my mistake, so you don’t get a bad impression of the dumbbell, kettlebell or any kind of snatch for the matter.

Troy M Anderson, KFS Instructor
Kettlebell Certification

Kettlebells Are Everywhere!

2008-01-13T19:05:00.000-08:00

I saw kettlebells in Target the other day; knew that they were on their way but I hadn't seen them there yet. Really quite a big step for the implement to be being sold in so many local mainstream stores.

Check out the video below. I am not sure what size these KB's are but they are Go-Fit brand, as you can see I also caught the price.

By the way I took this video with my phone, and then directly load it to youtube from there.

How damn cool is that. Know one is safe NOW!

Things sure have come a long way in the last few years.

On a similar both Josh and I have been told time and again that magazines like Men's Health will NEVER feature articles with items like kettlebells and other 'fringe' implements.

Well guess what they featured the preeminent kettlebell exercise, the kettlbell snatch in on of the small columns as well as an article and university research verifying the efficacy of strongman style training.

It's only a matter of time before you see some material from one of the KFS instructors in one of these mainstream mags. As a matter of fact I picked up a little secret weapon last week that may just expedite the process but more on that another day.

Check out the Target Kettlbells Below:

Troy M Anderson, KFS Instructor

Kettlebell Certification

Kettlebell Popularity the Good and the BAD

2008-01-06T19:29:00.000-08:00

I was in the grocery store the other day scanning through the magazines when I came across, an article about the 300 workout, they were even using kettlebells in their workout, cool right, WRONG!

The model in the picture is holding the kettlebell completely WRONG. Check out the picture.

Nowadays kettlebells are getting a ton of publicity unfortunately some sources are spreading potentially hazardous information. Information in this case that could literally rip somone's thumb off.

This faulty information is the exact reason Kettlebell Fitness Systems exsists we are providing the absolute best education to fitness professionals with the hope that they will pass that education down to their clients as well as other end users.

Also here's a Video so you can see the proper way to do the clean and press.

Troy M Anderson, KFS Instructor
Kettlebell Certification

300 Fat Burning Workout

2007-11-09T14:02:00.000-08:00

A great challenge we put our female clients through. What an amazing fat burner that kept focus on the major lifts as well as quality!!

Swings: 150
Squat Thurster: 75
Renegade Rows: 75

Don't forget a good warm-up first! This is a great drill to open the hips and get the shoulders for the workout ahead.

Kettlebells the Perfect Vacation Workout?

2007-11-01T08:52:00.000-07:00

As I mentioned last week, I travelled to Chicago this past weekend. However, I didn't want too much time to go by without a good training session. Fortunately, my good friend let me use his home gym to get a great workout. He has all the good tools, a barbell, rack with chin-up bar, and kettlebells.

Not having a lot of time, as I had to attend many family events, makes you really focus on the most effective drills. They go back to my basic principles of movements.

Lower Body Pull
Upper Body Pull
Squat Variation
Upper Body Press
Single Leg Drill

This led me to a quick kettlebell circuit of the following (allowing for 30 seconds to one minute of rest between drills).

1. Snatches (15 each side)
2. Rows (12 each side)
3. Rack Lunges (10 each side)
4. Windmills (8 each side)

The following day I had to be more on my time

1. Two Handed Swings: 100
2. Push Press: 100 (50 each hand)

What a great way to keep up on the training and still maintain the responsibilities of one's real life!

Kettlebells to Fight Cancer

2007-10-26T05:11:00.000-07:00

This past year I lost my stepmother to Breast Cancer. When she was originally diagnosed she was given approximately three months to live. EIGHT YEARS later she finally lost her battle. This coming weekend I am travelling to my hometown of Chicago for the unveiling of her tombstone. Considering I also lost my mother to cancer when I was eight and have had numerous good friends take on the same battles I have always wished there was something I could do.

Ok, I am not very talented at fundraising, walks and runs never really spoke to me either. It isn't the fact I didn't care, but really thought I could take something I love and make it more meaningful. Thanks to Ader Sporting Goods that opportunity has arrived. Ader has just released pink 18 lb kettlebells and yellow 26 pound kettlebells. Portion of each sale will go to the Susan B. Komen foundation as well as Livestrong. I hope you will take an opportunity to contribute by purchasing a high quality kettlebell. Both Troy and myself have outfitted our facilities with these bells.

Purchase Now 18lb Pink Kettlebell

Purchase Now 26lb Yellow Kettlebell

In the near future we will putting together a fundraiser based around the 5 minute snatch test. Please stay tune to find out how you can help contribute to these great causes while doing something you love. Let's not leave caring only to the aerobic community!

RKC Coaches

2007-10-24T04:58:00.001-07:00

This past October 18th I had the pleasure of being a team leader at the Russian Kettlebell Certification. Not only was it a phenomenal experience to teach, but being around a group of terrific coaches taught me equally as much.

The best part of conferences and seminars can be the outstanding coaches you meet. This was no different. This group (from right to left) Jeff O'Connor, Geoff Neupert, Brett Jones, Pavel, and myself was one of the best I have had the chance to be around. Not only was it the amazing information they provided, but the fact they demonstrate what it means to be a true professional.

There should be no reason why the RKC is the gold standard in not only kettlebell certifications, but fitness certifications in general. I hope to have the opportunity to be a part of such a great group again! BTW, you can see even the "Evil Russian" can have a good laugh (of course at my expense!)

October 2007 RKC, Swing Ladder Workout

2007-10-22T19:23:00.000-07:00

This is a ladder series I lead as Team Leader at this October's RKC (Russian Kettlebell Certification). It is performed with two handed swings, it is a you go, I go ladder with 10, 15, and 20 repetitions. After you finish 20 repetitions rest 2 minutes and then repeat for 2-3 cycles. This is a great method for building strength endurance and fat loss.

Kettlebell Windmill

2007-10-22T19:20:00.001-07:00

Kettlebell Complex

2007-10-22T18:21:00.000-07:00

A complex is a series of movements that move seemlessly from one to another. The purpose is to build endurance, strength, power, and mobility without having to perform a high number of repetitions. High repetition work can sacrifice maximal strength and power development.

Squat Thrust Tabata Style

2007-10-22T18:18:00.001-07:00

Kettlebell Deadlift

2007-10-17T16:46:00.000-07:00

Welcome to Kettlebell Fitness Systems

2007-10-17T09:30:00.000-07:00

Who is Kettlebell Fitness Systems?

Let us introduce ourselves, Arizona Kettlebells is a collection of coaches that have teamed up to provide accurate, innovative, and safe kettlebell training information from beginners to athletes.
All of our coaches have had extensive training with kettlebells and have trained hundreds of individuals on how to use kettlebells to achieve their goals.
Our Coaches

Meet Josh Henkin
Strength Coach, Josh Henkin, is owner of Innovative Fitness Solutions (www.ifsstrength.com)
in Scottsdale, Arizona. Coach Henkin graduated Arizona State University with a B.S. in Exercise Science.

In 2003 Coach Henkin became a certified Russian Kettlebell Instructor. Immediately after being certified in kettlebell training, Coach Henkin began applying the principles of kettlebells to his clients. Through the use of these methods Coach Henkin began to refine these techniques so that they may fit any of his clients from children, elderly, post-rehab, and athletes.

Because of his contributions to the fitness industry and expertise in kettlebell training, Coach Henkin was asked to be an assistant instructor in 2005 at the Russian Kettlebell Certification and in 2007 will serve as the only Team Leader from Arizona.

Testimonials“Josh Henkin is a highly competent coach with a rare blend of education and in the trenches experience.”-Pavel Tsatsouline, author “The Russian Kettlebell Challenge”

“I just had to write and tell you how impressed I am by your knowledge as well as your ability to present in a practical and immediately useful way. Here’s the great thing, you’re abl to make a huge difference in performance with just a small investment in time and energy. And that is exactly what people are looking for.”-Jason C. Brow, www.kettlebellathletics.com

Meet Troy Anderson

Troy M. Anderson is the owner of Blue Collar Fitness(www.bluecollarathlete.com), a fitness and sport performance coaching business located in Tempe, Arizona. In this day and age of empty promises and quick fix diets; Coach Anderson brings the unique “practice what you preach” philosophy to the fitness industry

Coach Anderson is often referred to as "the MacGyver of coaching" for his unique ability to build effective performance enhancing programs using only the most basic equipment. This no frills coaching style is perfectly suited for everyday to elite athlete seeking optimum results.

His credentials include:
National Academy of Sports Medicine (Performance Enhancement Specialist)National Academy of Sports Medicine (Certified Personal Trainer)Bachelors of Arts – History/Secondary

Education(Dakota Wesleyan University)Director of Education – International Association of

Certified Professional Fitness Trainers

In addition to working with clients Coach Anderson has numerous articles published by various websites and hard-copy magazines.

Publications

T-nation.com
Get-up Newletter

Arizona Fairways

Fitness for Better Golf

Underground Strength Coach