Learn the basics of Russian kettlebell training: Full-body, functional, all-purpose exercise that is so versatile,yet simple. Hosted by Max Wettstein.
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Max Wettstein: For today, we're going to talk about a piece of equipment that you need in your home gym, it's making a big come back, most of you are pretty familiar with it, it is the kettlebell. It's been around used by Russian athletes for a 100 years and more, it's making a big come back, very versatile, you can do dozens of exercises. If you're going to have one piece of weight equipment in your house, consider the kettlebell. Here with me today is Stein from Skaar Fitness and he is well trained in how to use a kettlebell. He is going to take us through a few exercises, give you an introduction and teach you the basics. Stein? Okay, this is Stein again from Skaar Fitness based in Marine County, coming down from San Francisco to workout together and make more fun in fitness videos and you're going to tell us about the kettlebell. Stein Skaar: Yeah, like Max said, in terms of having one good piece of weight equipment in your house, it's not going to cost a lot of money, but it's going to be fully functional for you and multi versatile. I would definitely get the kettlebell. The kettlebells come in weight measurements called poods, and sound sort of funny, but a pood is approximately 35 pounds. The weight that we're using today is a little bit less than one pood, it's actually about 26 pounds, one pood equals about 35. So, normally you can pick up kettlebells at weight equipment stores, fitness exercise stores for a measurements of half pood or a pood or pood and half or two pood, but it seems like a lot of fitness companies are starting to making them in odd weights these days, so 10, 20 and 30 pounds as well. Max Wettstein: yeah, today we have 26 pounder and that's going to work today. Stein Skaar: So, approximately getting close to one pood. The one thing that's great about the kettlebell that we used for a lot of traditional exercises that you might already know. Obviously, doing one arm curls is something that you can do with a kettlebell so no need to have multi dumbbells or anything like that. Also, another one that you can do is just a shoulder press, military press, unilateral military - we call it a kettlebell press, so doing that on both arms. Obviously, we can get down on our back, we can do chest presses, and all sorts of interesting exercise. I'll go into talking about some of the kettle bell exercises that you most likely see people doing around the gym. The first one that we're going to start with today is the two handed kettlebell swing. So, what I'm going to do is, once again, explaining that this is a swing, it's not a lift, alright. The two things that I want to do is I want to think about sitting into a nice horse stands here, so thinking that I'm right in a horse, that's about how my wide my legs are going to be. The second thing I'm thinking about is keeping my shoulders back. The third thing I'm going to be trying to do is really being concerned with that lower lumbar curve and keeping a nice curve in the lower back. The last thing is going to be sitting back on my heels. When I start the kettlebell swing, what I'm going to do is I'm going to go ahead and just start it as a swing and slowly bring it further and further up, you'll notice that my arms stay nice and straight. What I'm aiming to do is really just open and pop my hips everytime that I bring in the kettlebell up. You'll notice that all I am doing is working on my hip mobility, popping those hips, bringing the weight up. The goal here is to really be able to see the underside of the kettlebell. So it's not necessary to bring it overhead, but you can certainly bring it about three quarters of the way up. Keeping the arms nice and straight, shoulders back, really be focused on that lower back, you'll see that I am using my quarts, it's a pop up in my hips, great exercise with the kettlebell. Now I'm going to go into doing some of the one arm kettlebell swings. The only difference that you're going to find with the one arm kettlebell swing