Kettlebell Instruction

So Why Kettlebells?
"Using kettlebells properly will change your life in ways you can't imagine yet. Using kettlebells improperly will change your life in ways that suck." - Taken from the RKC Instructor Forum

I watched in amazement as the videos on You Tube popped up of top notch kettlebell practitioners working their hearts out, swinging, snatching, and pressing kettlebells. I also watched in complete horror watching the Biggest Loser supposed trainers utilize one of the greatest strength tools with negligence. If you know a serious kettlebell trainer, there is a sense of pride and care when it comes to kettlebell training. Any knucklehead can purchase a kettlebell at the local sports store and watch a video on the internet and start a kettlebell class. Unfortunately, the debauchery of the kettlebell is already in full force with the likes of a 3lb kettlebell, aerobic based kettlebell classes, and too many other fitness marketers that have set out to capitalize on a mysterious cannon ball with a handle. I am sure you will see the Shake Weight Kettlebell soon enough. I guess I know how serious powerlifters and strength athletes feel when people say they do strength conditioning and barbell training in their Body Pump class. The truth is you want to learn the kettlebell from someone that views this as an art form as well as a strength tool. In my not so humble opinion, those that dabble in kettlebells should use them for themselves and not try and train others with them. It’s like walking into a Martial Arts studio and the head Martial arts instructor says well I have never been professionally trained as a martial arts instructor but I have watched lots of Bruce Lee movies. The kettlebell is no different. Of course there are different forms, Hardstyle and GS but whatever you choose make sure the person teaching you is well practiced in that style.

I urge all that are reading this to learn the skill of whatever you are teaching and be on the road to mastery. I personally don’t teach Olympic lifting to clients, why? Well the answer is I don’t practice it enough myself. I have dabbled in olympic lifting for myself and have fun with it once and awhile, but currently Im not trying to master it and become a student of Olympic lifting, so I have no business teaching it to others. Just as I don’t attempt to train someone getting ready for a body building show. Unless I have gone down that path and understand what it means to train for it, how can I tell someone how to do it. All of this may change one day, but until then I know my limitations and my strengths. Kettlebell training is no different. You don’t have to be a master to teach a skill but consider yourself a student of that skill and on the path to mastery. Unless you can safely and effectively swing the Kettlebell with solid form, how can you teach others. This should go with anything we do in life. I wouldn’t dare teach someone professionally in something I am unpracticed in.


So what is so special about the Kettlebell? I mean why not just use a dumbbell for the same thing? This was honestly my opinion a few years ago. There is a whole discussion on physics that could take place here on weight displacement from the handle plus numerous other factors. I am not going to attempt that discussion. The proof is in looking at workload and work capacity using both tools and actually experiencing the difference. Attempting to do high volume swings utilizing a dumbbell is awkward. First, the grip is not the same and this is where the displacement of the weight comes in. What happens when swinging the dumbbell actually turns the swing into a grind movement rather than a ballistic explosive movement. Another issue that is related is that the grip on the dumbbell is much less stable during a swing motion and the ability to swing explosively is limited due to the fear of letting it go. Kind of like doing dumbbell presses on a stability ball, not really good for strength development when your main task is trying to balance and your sinking in to the ball. Does this mean that you shouldn’t use dumbbells? No, just means that dumbbells are not as much of a beneficial tool when dealing with ballistic and explosive movements. Try both and experience it for yourself then come up with your own opinion of which you would rather do 100s of reps with.


Posterior chain strength and power development is another great benefit. First, the movement of the swing forces hip flexor flexibility and glute contraction. These are two things that are impossible to find on any machine in the gym. The movements that come closest to the swing are the the barbell deadlift and power cleans which are by far some of the best moves for strength and power development, but the bell is also a great tool to use, and the force generated by a light bell when swung properly is out of this world. The benefit, is that once the basic form is taught, increases in load are much easier to advance, and when teaching the general public it is more realistic to teach a swing then the highly technical barbell power clean or snatch.

Why would you want to teach the general population about power and explosiveness? Well ask any elderly person if they would like to feel powerful again. The fact is, if you don’t use the type II fibers you lose them. Use them and you have a much better chance of keeping them. So the kettlebell training allows a safe and effective way of power training of all skill levels.

Conditioning, Conditioning, Conditioning. Besides getting in the argument of Aerobic V.S. Anaerobic, the benefits of high intensity conditioning with the kettlebell is safe and effective. In a study done out of the University of Wisconsin, they showed that when doing the RKC VO2 Max protocol with Kettlebell snatches that the total caloric burn was greater than 20 calories per minute with a good source of the caloric burn coming anaerobically. The only other activities that came close were that of cross country uphill skiing at a fast pace or running a 6 minute mile. The benefit of kettlebell training is that there is no impact on the knees and hip joints. By the way that does mean that you will burn lots of fat and get lean.

As Pavel Tsatsouline says, “the kettlebell is a low tech tool with high functionality.” Hard Style Kettlebell training utilizes the Kettlebell as a tool for strength and condtioning. The techniques taught on the grinds such as the squat and press teach the principles of strength through tension which will carry over into other practices involving strength training. Kettlebells help you get better at whatever sport or activity you do, but only if used appropriately. Technique, technique, and, technique. Strength is a skill and this is one tool that allows you to practice that skill.


I will end with this, technique is crucial but so is programming. As with any tool, many will use the kettlebell as a tool to create total devastation and destruction with the human body every workout. Always focus on what the purpose of the training session is and design accordingly. Too many times trainers feel the need to put every explosive movement into a workout with work capacities that push the body beyond limits. Making someone puke may be fun to watch for some trainers, but I doubt it is going to increase their strength or work capacity as much as a session put together with sensibility and purpose.





Danny Sawaya RKC, CSCS
http://evolutiontucson.com

Fun, Sweat, and Complete Exhaustion Doesn't equal Fit

I am posed with questions all the time regarding working out and my opinions on numerous methods of working out. I wish I could be as humble as others and withhold my thoughts at times, but I guess Im just not there yet in life. Maybe I will mature one day. So lets tackle a few things..... Group Fitness AKA ZUMBA, Body Pump, KIck Boxing(Non Contact), BOdy step, etc........ Bottom Line Jazzercise went out a long time ago because the name sucks and it doesn't work. So other great marketing rip off artists decided to repackage it and spice it up with a little fun. THere is even a new class that has people hitting drumsticks on stability balls to music and labeled as a great workout.

So here comes the defense mechanism...." But Danny I have so much fun in these classes and I sweat sooo much and am completely exhausted when I'm done". My Response.. OK..... tossing the ball to my dog's at the dog park watching them run while sitting in the Arizona sun on a hot day is fun, makes me sweat, and feel completely heat exhausted. SHould I package that up and sell it as a workout. if this is the case why don't gyms just start putting televisions playing comedy shows in the steam room. I should probably stop before I give someone an Idea. That is how ridiculous this society and industry has become.

Many people will tell me that their group fitness instructor is so fit. The truth is most of these instructors are also training in the weight room as well, and NOT just doing classes. All of these different programs train one aspect. Aerobic and muscular endurance. Excessive endurance training decreases muscle strength, decreases Testosterone levels which lead to muscular growth, and can cause a less than favorable body composition. Yes, Even body pump that poses itself as a strength class trains muscular endurance. If you can do 50 reps consistently it is not strength training.

Yes I am coming off as a hater... and Im OK with it. I have had clients that actually do these programs as supplemental training to their strength training routines and that is fine. But to think that these classes hold the answers to all fitness is misleading and wrong, and I want to be the other voice. I love kettlebell training but I have scene kettlebell programs advertised that are no different than any of the above programs. The difference is how are you using these tools and that is what programming is about.


What is the Answer???

Train. Don't workout. Have a purpose and train for it, it is amazing how it works. If you can lift a weight consistently for 15-20 reps and do that more than once don't think that you are working to get stronger. We have a few different Energy systems when we train. We can train for muscular strength, Muscular Endurance, as well as Aerobically , and Anaerobically. If you don't know the difference between all of this stay tuned...... There will be more to come.....

Back Pain?

Back Problems??
If you are like many Americans, back pain seems to be something we just tend to live with. Having said that most back pain comes from poor movement which transfers over to muscular imbalances and other issues which cause pain and discomfort. Now before I go any further with this discussion it is crucial that you see a Licensed Chiropractor or Doctor if you are feeling chronic pain. I lean towards the chiropractic route in many cases since modern medicine has rarely shown me a remedy that consistently shows results. If you need some good professionals feel free to ask me and I will give you some good names. So now on to the discussion.

As someone that has spent thousands of dollars on chiropractic care, massage therapy, surgical consults, and MRI's for back pain, I can now say that I have been nearly pain free for over a year and a half and have continued to strength train aggressively and consistently.
If you are under the care of a chiropractor or physical therapist and feel that you continually need to get fixed, then you must be doing something that is causing the issue to reoccur and it's not usually lifting heavy things that cause it. It can be as simple as how you are walking or standing that is the culprit. So what is the cure?? Well I don't claim to be a therapist, chiropractor, or a witch doctor, but I do know a few things about identifying certain issues with how the body moves and may be able to show you how to start on the path of correcting these issues. Many times it is about flexibility and other times not. I do know one thing, if your lower back hurts and you continually try to fix it by stretching your lower back........STOP IT!!! Many times back problems don't come from the lower back being tight so stretching your lower back may actually be furthering the problem. I have done postural assessment for years and have recently added numerous tools to screen movement issues. I use the Functional Movement Screen as a very strong tool in understanding how the body moves or in some cases how it is not moving.
If you, or someone you know are interested in finding out more about how to start on the path getting reconnected to your body then feel free to contact me for a free consultation. If you don't live in Tucson then I know many other qualified people around the country that I would be very happy to refer you to.

Evolution, Dreams, and The Alchemist.

Thank you Jackie for Volunteering your time for part of my first Evolution Fitness advertisement materials.It is because of the support from my friends and family that I can take this huge venture in my life. Its kind of funny how things all work out. Last week I had a job and within a week I am my own boss. I still don't know what the road looks like around the corner but I just keep putting one foot in front of the other. I have realized that I have definitely kept my fitness goals on track over the past year but lacked to do the things that allowed me to truly follow my dreams. IF you haven't read the Alchemist by Paulo Coehlo then I stronly recommend it, I have read it 3 times in my life and each time I read it I made the decision to pursue the next chapter of my life. It is all about life and boy following his journery to follow his dreams.

I know this blog is called the Path To Strength and not Danny's Philosophy babble, but to me Strength comes in many forms, Physical and Spiritual. Me following my dreams has definitely made a huge difference in all that I do. Thanks for listening and all of your support.

Talk about a burn

So today I decided to start doing some kettlebell snatches again. I decided to go with the 35 pound bell and just do some VO2 Max condtitioning. 15 seconds of snatches on the right:15 seconds of rest:15 seconds of Left:15 seconds of rest. The goal is to get 8 snatches for every 15 seconds. Well today lasted about 40 minutes. 640 snatches and over 22,000 pounds of kettlebell lifted I can honestly say Im worked. even 7 hours after the workout my entire body is on fire. Kenneth Jay Master RKC developed this protocol. Ace Fitness did a research study on this protocol, without giving credit to Kenneth Jay of course. I want to say that most of what Ace has to say I usually avoid since they are still promoting cable curls and seated leg extension exercises but this study did turn my head. Of course if you read the rest of the article it is complete trash. They do the entire article on the snatch but proceed to show their in house exercise physiologist put together an exercise routine with bells that show improper swing technique and using the kettlebell like a cheapened dumbbell. I know I digress but kettelbells should NOT be taught by people that dabble in them or watch a video on them and think they know what they are doing. OK got it off my chest.... The study showed the following:

“We estimated oxygen consumption and how many calories
they were burning aerobically, and it was 13.6 calories per minute.
But we also measured the blood lactate, so anaerobically they were
burning another 6.6 calories per minute,” explains Porcari. “So
they were burning at least 20.2 calories per minute, which is off
the charts. That’s equivalent to running a 6-minute mile pace. The
only other thing I could find that burns that many calories is cross-
country skiing up hill at a fast pace.”

Pretty intense stuff! I don't know about you but I don't know if I will ever run 6 minute mile nor do I want to. The impact alone of running in the knees and joints is terrible. Especially because most people like myself really don't have good running technique which is another topic in and of itself. So based on hitting my numbers of 8 snatches per 15 seconds I was probably burning 20+ calories per minute. So a 40 minute workout today helped me burn over 800 calories.
SO if you think that Kettlebells just like dumbbells I ask you if you have ever burned 800 calories with dumbbells? If you are seeking to learn how to use kettlebells definitely seek an RKC trainer in your area. Have fun with the snatch!! it sounds great doesn't it??

Taking the Leap

Well for years now I have dreamed of being my own boss. Countless affirmations by friends, colleagues, and associates that I have what it takes to start my own business, I continually balked. Fear of just about everything took over every time I wanted to start something up. I have heard it called paralysis of analysis. I could stare at numbers and create some pretty inventive spreadsheets. The problem was in the fact that with a touch of a few keys on they keyboard I was either profiting $15,000 per month or closing my doors after 3 months. The facts were that the worst case scenario was always pretty far fetched. The problem was that my brain always held on to the fact of the worst case. I guess this is just the case of not being ready until I was ready.

Recently I was faced with a decision? Have Job or Live my dream? Let me tell you just having a job and going to work sucks! There I was standing at the top of the cliff for hours looking down in to pool of water below. All the others jumping in with impunity as I stared from the top in fear and jealous of their ability to jump carefree. Well as I stood there with my decision, I felt the rocks crumbling below my feet so it was either jump or fall into the rocks. Well I think I did a back-flip off the cliff. It was time. No spreadsheets to argue with. The details will come as the process begins.

As of today Evolution Fitness is a reality. Over the next few months the dream will be coming together. 3 clients on board with more to come. I am currently independently contracting out of Select Fitness and God willing I will have my own spot in a few months. The freedom of future is Awesome. I wish everyone the feeling I have right now. Dreams do come true.

Functional Training or Dysfunctional Training

Over the past decade the words Functional Training and Core Training have been the engines driving the fitness industry. Unfortunately, they have have been destroyed in the process. First,"Functional" is subjective. Functional for one person may not be so functional for the next. I will explain in more detail later on. Secondly, the core has been made synonymous with the Abs and 6 packs which completely devalue the purpose of core training. Sit-ups and Crunches can actually make your core worse off than it was if those aren't the core exercises your body needs!

Here is the scenario that makes me cringe and become nauseous. A so called trainer takes a client with balance issues and poor posture on to the gym floor for some functional training. First stop the BOSU ball next to a "functional" trainer for the circus show to begin. The poor person can't even relate to their body on ground and somehow putting this person on a ball to do some cable exercises is going to help. Well it would help if we lived our lives on air mattresses I guess.

Function relates to what is YOUR function. If you are working construction then your needs to function are different than the accountant. Now many of the moves may be similar for both, but the progressions and corrections for each will vary. Each of us have different issues. Dave the construction worker may have hamstrings that are so tight that his lower back is starting to feel pain and Sarah the accountant has such poor shoulder mobility that her neck is beginning to bother her. So functional training for Dave will begin with a focus on hamstring flexibility and Sarah will focus on Shoulder mobility. If you go into the Cookie commercial training world of Stability Balls, Bands, and the circus act without specifically focusing on your specific areas that need attention than all you are doing is adding to your specific dysfunction. If possible seek out a FMS (Functional Movement Specialist) Trainer. Even if you can't afford a trainer full time I strongly recommend getting screened so that you can focus on your specific needs. Too many times I see individuals hit the floor running at a gym, just to find themselves injured. Rest and Recovery are not the only answers. Fixing the issues are.

As for the Core......Let's play a game.

Which of the following muscles are part of the Core?

A) Multifidus (small spinal muscles too deep to see)
B) Gluteus Maximus ( The BOOTY)
C) The Hamstrings (Back of the Thighs)
D) The transverse Abdominus ( Deep ab muscles underneath the 6 pack)

The answer.... Yes

Many of the core videos we see on late nigh television do not address these muscles. They are full of sit-ups,crunches, bicycle kicks, and other abdominal moves. The part of this that is upsetting is that crunches, situps and other ab moves are not bad moves, but when done on a body that does not have muscles around the spine trained effectively or other imbalances worked out, these abdominal moves are a recipe for dysfunction, and back pain. The rectus abdominus (6-pack) attaches to the pelvis. If done excessively or on a weak body it will have the tendency to pull on the pelvis which can displace the hips. The Lower back muscles are also attached to the back side of the hips. So if a shift is caused in the hips it can directly effect the lower back.
Many clients come to me with hips that are uneven, hamstrings that are pulled as tight as guitar strings, and shoulders that are rounded forward. The first order is an effective flexibility plan. After flexibility issues are worked out, then stabilizing, strengthening, and conditioning can begin.

The Best Training Method

I get asked this question all the time. "Danny, what should I do to work out?" Well my first question is, what is your goal? If the answer is "tone up and lose the belly", I can honestly say that I could give you numerous answers. My favorite one, which I rarely use is but say it again over and over again in my head is "If you say toning you must mean get stronger and when you say a smaller belly then you must have to realize that your mouth is not a vacuum." Ok so now for the serious answer. First off, what are you willing to commit to reach your goal from a time and energy standpoint? If your answer is 2 to 3 hours per week, my answer is, there are a 168 hours per week, what do you plan to do with all the other time on your hands? I don't believe you need to work out 20 hours a week as that can be just as bad as not working out as all, but the main point Im getting at is where is your mindset over the rest of the time and have you committed 100% of yourself towards that goal. If you think that working out hard 3,4,or 5 times a week is the answer than you may be sorely disappointed with your results. Nutrition, sleep, and stress levels are also heavily involved in health and fitness. If you see where I am headed with this, it is about lifestyle. Its about changing your mind about how you live your life and what you think you can accomplish. It means to plan out your day for success and ask for help when you need it. A great quote I heard on successful nutrition came from a trainer friend of mine. He was talking to his client about eating and she was full of excuses and he looked at her and said " when I get my day going I don't start off not knowing what Im going to eat for the day." Simple to the point and real. As for the details of the nutritional plan there are numerous options and you should talk to a professional about which one is best for you. By the way the professional isn't the trainer you see at LA Fitness, sorry but anyone that makes $6 per session can't be professional. You will know a professional when you meet one. As for stress, don't expect weight loss if you are a bundle of nerves throughout your day. Stress releases nasty hormones that actually causes you to put on fat and waste muscle.

And if you need help with the workouts starting out slow and effective is fine and a tailored workout plan should really be made for everyone since no two people usually start at the same level.Working out should be challenging but not crippling. Any knuckle head at the gym can take you through a workout that makes you sore, but try hitting yourself with a hammer a few times. Sore doesn't always mean results. If you don't know where to start get the guidance of a Certified professional and do your research. Online research, referrals from friends, and good instincts will help you find a true professional for guidance. IF you feel like your being sold something that is too good to be true or you get that feeling that your being pushed in to something because they want to sell you so bad they are throwing in all sorts of free sessions you are probably in the wrong place.

This just came to me

In all of my years of training myself and others I have gone through many experiences. As I was reflecting tonight I summed it up in a few words.

There are many that exercise that fail to expand beyond goals wrapped up in narcissism and vanity alone. Yet there are those that choose the path that fully grasps the true beauty of the human body, training it with respect and purpose, which opens up a new experience of true strength and power that endures a lifetime.

My Journey in Fitness

I have been an athlete ever since I was walking. Dribbling a basketball at 2 years old was my first feat of athleticism(Well my dad says I tried to walk the day I was born, but I think that was more the words of a proud father). By age 6, I was in T-ball, soccer, and gymnastics. Throughout the years I continued my sports. By the time highschool came I stuck with Football and then fell in love with weight training. Basketball was fun hobby on the off season to stay conditioned and though football was my only "organized" sport I continued to stay active. Besides a small sabbatical at the age of 25 when I started a brief sales career, weight training has been a key aspect of my life.

I honestly think I did everything wrong from age 14 to 30. I can honestly pass some of the blame on my high school football coaches that glorified heavy lifting by 15 year olds, with no guidance on form and had everyone follow the same program year round. I have to say that the biggest benefit was the introduction to weights and a level of commitment that it ingrained in me to be consistent. I remember the frustration though as a young kid that I just wasn't getting any stronger. I failed to bench press more than 200 pound and squat more than 225 in high school. I was continually sore and trained to failure on each set. I wish I could tell you I learned my lesson after high school but it didn't. I continued to over train and spend little time resting between days of working out. If my chest wasn't sore it was a bench press day (I had to have a good max since I still cared what people though of my max bench). And of course the mentality of the more the better seemed to be my thought process.

Now, recently turning 35 I have had tons of time to reflect. I believe I have gone through numerous modalities of working out. Pseudo Body builder, Power lifting with no specific program, Crossfit, and my true passion Kettlebells. What I have realized is that so much of my workouts and training time have been wrapped up in my ego. In my earlier days I had to out bench everyone even if it meant destroying a shoulder that needed rest, which then led to nearly a year off of bench pressing due to injury. Then came the stages of Vanity. I would swear if I missed a workout I would get fat. Or if I allowed my body to rest for a week it would be a huge set back. Then came my stages of looking to be in elite conditioning focusing on high intensity anaerobic conditioning. My lesson came when my body completely broke down from over training because I had to beat everyone on how many rounds of a workout I did. That lesson came numerous times with days in bed with severe muscle spasms and fatigue. It really didn't matter what I did my mentality was, "if it's worth doing, it's worth over doing". All of the abuse lead to pretty nasty degenerative disc disease in my lower back that limited what I did athletically. I was living the definition of insanity. I kept doing the same thing(over training) and expected elite athletic status except injury after injury was the outcome.

As I keep down this path I am now able to view my workouts less like a workout and more like giving my body what it needs. And sometimes what my body needs is a day or a week of joint mobility drills and stretching even though the workouts I had planned was a day or a week heavy deadlifts and setting new PR's. This doesn't mean I don't set aggressive goals and program my workouts accordingly. I just answer to a different authority now and not my ego. Tuning in to my body is the greatest gift I have received, a gift that came from repeated breakdowns in my health and body. I encourage all that read this to tune in to your body, it is the greatest gift you can give yourself. Treat your workouts like giving your body what it needs rather than what you want it to achieve because you are a failure if you don't. I still workout like a madman and still push to the limits during training sessions at times, but it's based on what limits I have for that day. Yes I train hard, but each day doesn't have to be pushing my body past where it wants to go.