Interest check: Forming a kettlebell lifting club

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hermanchauw
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Interest check: Forming a kettlebell lifting club

Post by hermanchauw »

Hi guys and girls, i am forming a kettlebell lifting club. Here are some FAQs on kettlebells.

What is a kettlebell?
A kettlebell is a weight that looks like a cannonball with a handle, or a kettle.

What is it used for?

Legend has it that kettlebells were used to weigh grains. Then merchants began to use them for swinging to entertain themselves and others. Then people began to use them as training equipment. It has been used extensively in the eastern bloc and other places in strength and conditioning and kettlebell sport. Recently, with the kettlebell boom in the USA, many celebrities like Sylvester Stallone and Jennifer Lopez and sports teams have started to use kettlebells. Legendary athletes like Fedor Emelianenko also use kettlebells in their physical preparation.

What makes kettlebells so unique?

Kettlebells are compact. The average footprint of a kettlebell is no bigger than an average flower pot. They can be stored anywhere convenient.

They are portable. It can be transported easily in any vehicle. Russian tanks have at least a kettlebell, to be used anywhere the unit is deployed.

The centre of mass of the kettlebell is offset from the handle by a foot or so. The kettlebell exerts a torque which cause more stabilizing muscles to be used. Very important in injury prevention and rehab. The torque also makes the training effect greater compared to a conventional weight with the same weight. So a lighter kettlebell can be used. This way it decreases the compressive forces on the joints.

The shape and size of the kettlebell lends itself to high repetition lifting. Which means you can use the kettlebell for strength as well as endurance training. The kettlebell can also be used for more movements than a dumbbell, which gives you more bang for the buck.

It is simple to use. Made of one piece, with nothing to adjust, nothing to be maintained, nothing to lubricate, just rip it off the floor and you get a great workout rightaway.

In summary, the kettlebell can do what a dumbbell can do and a lot more than that.

Why should i take up kettlebell training?

Firstly the classic lifts in kettlebell are ballistic movements, which means explosive and the kettlebell is in free fall in most part of the movement. This way you learn to generate, absorb and redirect forces in an efficient manner.

Kettlebell movements teach you to use the core and hips to move efficiently. This is very important not only for health but also high performance. Safety and performance are two sides of the same coin.

The classic lifts are also overhead movements. In commercial gym settings, rarely do people do overhead movements. But this is an important movement to preserve our health and strength.

Training programs in kettlebell lifting involve endurance. High repetitions lifted in ten minutes or so is the name of the game. This way you get a fat burning effect as well as strength building all at the same time.

In summary, the kettlebell can help you achieve your fitness goals, be it strength, endurance, muscle gain, weight loss or everything all at once.

What is kettlebell sport?

There are several events in kettlebell sport:
-Traditional, which is made up of two arm jerk and one arm snatch,
-Long cycle, which is a clean for every jerk
-And other events like one arm jerk, one arm long cycle etc.
All the events are done for repetitions. Kettlebell sport is an endurance sport. Most of the events last for ten minutes. There are events lasting 20mins and above.

Is it heavy?

There are weights ranging from 4kg to more than 32kg. You can start your kettlebell practice at any weight you like.

Won't the movements injure my back or any part of my body?

No. They actually strengthen your connective tissue and teach you to be efficient in your movement.

Are kettlebells suitable for ladies?

Absolutely. As has been mentioned some female celebrities have taken to kettlebell lifting as part of their fitness program. The main attraction for ladies is that kettlebell lifting exercises the lower body, the very parts that most ladies have problem with. Lifting kettlebells will give you the trim and toned butts and legs you have been dying for.

Who are welcome for the classes?

Anybody who is interested in kettlebell lifting. It does not matter if you are young, old, male or female. As long as you are interested, just come.

Classes info:
-Venue: Blk 128 Lorong 1 Toa Payoh (in case of wet weather, we would proceed to a nearby Multi Purpose Hall or sheltered area)
-Time/date: 10-12am on Saturdays
-Fee: $10 per session
-No of pax: 5-10
-Things to bring (optional): stopwatch, chalk
-Nearest bathroom/market/hawker centre: Blk 127
-How to get there:
1) By MRT. Alight at Braddell. Come out from the staircase on your left. Follow the main road. Two bus stops away.
2) By bus. Take service 232 from Toa Payoh Interchange.

Lesson plan would be announced beforehand so that you can prepare for it.

Hurry sign up now for kettlebell classes to get your health, strength and endurance.

Contact Herman to register at 96406544 or hermanchauw@gmail.com.

More info on kettlebells can be found here:
http://www.rmaxinternational.com/KBF/
http://www.dragondoor.com
http://www.americankettlebellclub.com/
http://firefightersworkout.com/
http://www.artofstrength.com/

Buy kettlebells here:
http://www.kettlebells.sg

About the coach.
Herman Chauw has been involved in the fitness industry since 2003 as a personal trainer. He obtained his Russian Kettlebell Challenge (RKC) Instructor certification in 2006. He is the first Circular Strength Training (CST) Instructor in Singapore. Other qualifications that he has includes Strength and Conditioning and Rehab/Physiotherapy.

hermanchauw
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Post by hermanchauw »

Just checking. Would you guys prefer weekday evening class. If yes, please suggest a day and time.

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flamekid
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Post by flamekid »

yes im interested. smth along the lines of friday 6pm? or thurs would do fine. =D

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Post by Jordon »

OMG WEEKDAYS I SURE GO! I TREAT U EAT TIMS! 10dollar only ar, I GOT SO MANY VOUCHERS LA!

hermanchauw
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Post by hermanchauw »

Ok guys, will see the response for saturday first. If response good, i'll consider starting a weekday class. :)

Class format would be as follows:

1st hour coaching.

2nd hour free practice. Time to hang around to polish up your techniques, do your own workout, clarify things, or just to chit chat.

6 Dec lesson plan: Intu Flow. Flow Fit if we have time.

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flamekid
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Post by flamekid »

NOOOO.... i cant make it on 6Dec and 13 dec... not in town...

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Steph_Parker
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Post by Steph_Parker »

how's the response so far?
am interested =]

hermanchauw
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Post by hermanchauw »

Should have >5 this time. Do come.

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Steph_Parker
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Post by Steph_Parker »

will be going =)

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Post by starrgal »

hi, are there any classes on weekdays or at other locations?

hermanchauw
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Post by hermanchauw »

When there are enough people, will open more classes.

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galapogos
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Post by galapogos »

So tomorrow's session is on? 10am huh? Are we doing any KB work or is it just Intuflow? Need me to bring my 2 bells?

hermanchauw
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Post by hermanchauw »

13 Dec lesson plan: Flow Fit.

Please turn up on time. We are going to a multi purpose hall nearby, Blk 123A.

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Steph_Parker
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Post by Steph_Parker »

herman makes intu-flow looks so smooth!
damn, i got directions problems.
mind and body sometimes can't coordinate well with each other. :oops:

hermanchauw
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Post by hermanchauw »

Consistent practice. Not difficult. 8)

aaron
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Post by aaron »

herman i'll be going next week! jordon here ar

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Post by galapogos »

I think you should put this under some section other than Talking Trash...haha.

btw can you post the directions for the clover leaf pattern? so many left right back forward A B A B select start I can't remember liao :shock:

hermanchauw
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Post by hermanchauw »

I'd love to post it up, but my computer skills sucks. Anybody knows animation here?

Let me try this with words first ah.

When you start with clockwise, all the quarter circles are clockwise. And vice versa.

Forward -> right -> left -> forward -> back -> left -> right -> back -> centre.

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galapogos
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Post by galapogos »

OK that makes sense, but how come it's only 9 positions? I remember it being much longer when we were doing it. Repeat 3x ah?

And what's the opposite direction like?

hermanchauw
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Post by hermanchauw »

It was longer because we started with linear or circular versions of everything. When you are doing your own practice, just go to whatever sophistication level you are comfortable with. The whole thing can be completed in 10-15min.

Each movement 3 reps.

Just replace "right" with "left" and vice versa.

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Post by Weib »

wah sounds like some ultimate move to unleash your ultimate attack when you have 3 bars of power.
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John

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Post by h »

conflict with strongman training, can't attend on sat...

sat/sun evening I'll prolly go, but weekdays are bad as I don't really know when I get out.

hermanchauw
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Post by hermanchauw »

20 Dec lesson plan: Breathing and Structure

Please write down your attendance.

If <5 people attending (excluding me), then class is postponed to 27 Dec.

1. Herman
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.

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flamekid
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Post by flamekid »

im in.

1. Herman
2. Bertrand
3.
4.
5.
6.
7.
8.
9.
10.
11.

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Jordon
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Post by Jordon »

goin for wwe smackdown so i wun be comin ar. haha

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Steph_Parker
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Post by Steph_Parker »

most prob going.

1. Herman
2. Bertrand
3. Steph
4.
5.
6.
7.
8.
9.
10.
11.

got wwe smackdown meh?
heh, been long since i watch wrestling, ch 5 dun show it anymore. sucks.

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Weib
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Post by Weib »

mininova.org for all your tv needs
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John

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Jordon
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Post by Jordon »

no la not wwe. haha its the strongman smackdown. i think u duno.

go http://teamironbehemoths.blogspot.com read lo

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Steph_Parker
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Post by Steph_Parker »

Jordon wrote:no la not wwe. haha its the strongman smackdown. i think u duno.

go http://teamironbehemoths.blogspot.com read lo


and i thought otherwise :?
*rolls eyes* paiseh man.

hermanchauw
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Post by hermanchauw »

Special Offer

For those who have missed the first two sessions of kettlebell classes, this is a chance for you to catch up with the rest.

Format of the class:
6-7pm Session 1: Intu Flow
7-8pm Session 2: Flow Fit
8-9pm Free practice

Date: Friday 19 Dec 2008
Time: 6pm-9pm
Venue: Blk 128 Lorong 1 Toa Payoh
Fee: $20 (2 sessions)

Regards
Herman

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