Kettlebells Revolution

[PowerEnrico]

L'importante è non pensare esclusivamente a divertirsi, ma questo lo sappiamo già

non credo nessuno abbia mai detto il contrario....anche se in realtà quando ho kili e kili sulle spalle ho il max del divertimento. (basta, mi sono rotto il ***** delle faccine non le metterò più)
Ciao

[Emidio]

Credo che in ogni atleta competitivo esista una vena di sano masochismo
ti credo quando dici che ti diverti con molti kg addosso, perchè capita pure a me

[Coach Silver]

Grazie a coloro i quali hanno espresso il loro punto di vista.E'importante il vostro contributo.

Nessuno vuole fare spamming.
Divulghiamo un Ideologia di allenamento ,per Noi, importante e utilizziamo gli slogan che ci pare.

Detto questo,inizieremo a trattare questo argomento dando supporto agli utenti che faranno osservazioni costruttive e che vorranno avvalersi del Nostro aiuto.
Le altre osservazioni:Retoriche,Invalidanti,psicotiche o quant'altro, saranno IGNORATE(prima e ultima volta che lo scrivo!)

Grazie e buon allenamento a tutti.
Coach Silver

[Lovebench]

caro Coach Silver ma si può sapere che scrivi a fare le tue ideologie nella sezione powerlifting? scrivile nella sezione allenamento ed evita questo atteggiamento superiore e prevenuto, se vuoi solo commenti positivi evita di scrivire in un forum dove ognuno può esternare i suoi pensieri e comunque il tuo messaggio a me personalrmente mi sembra spamming Ciao

[MIZARD]

non metto faccine alla ***** come dice enrico senno' e' la fine hehhehe ma fammi capire,lo scopo e' incrementare la forza?in ambito PL o anche Bbing??
spero riguardi la forza ma ho i miei dubbi perche' a livello muscolare dalle foto ricordi Barlo uno e misterx l'altro..
se non mi rispondi perche' ti ritieni superiore fallo pure.

[PowerEnrico]

Nessuno vuole fare spamming.
Divulghiamo un Ideologia di allenamento ,per Noi, importante e utilizziamo gli slogan che ci pare.

...appunto spammig.
Ad ogni modo ricorda che sei a casa di altri, se vuoi scrivere un articolo sull'allenamento con le gyre, ben venga e poi se ne discute, altrimenti puoi accomodarti altrove.
Grazie

[Emidio]

Silver.. tu entri quì dentro, dici che vuoi divulgare ciò che ti pare e farlo come ti pare, assumi un'aria di superiorità, dici che ignorerai chi fa commenti poco costruttivi.. ( ma mi sa che poco costruttivi significa semplicemente in disaccordo con te vero? )
secondo me l'unico ad essere ignorato rischi di essere tu, se non altro per il tuo modo di esprimerti. In un forum vige la libertà di espressione nel rispetto degli altri.

p.s. A proposito, quando scrivi "un ideologia", ricordati che la sintassi italiana vuole l'apostrofo dopo l'articolo indeterminativo "un" se la parola successiva finisce con la "a"..
quindi si dice : un'ideologia
Se vuoi prendertela, almeno prenditela in italiano..

[SilvioPL]

Grazie a coloro i quali hanno espresso il loro punto di vista.E'importante il vostro contributo.

Nessuno vuole fare spamming.
Divulghiamo un Ideologia di allenamento ,per Noi, importante e utilizziamo gli slogan che ci pare.

Detto questo,inizieremo a trattare questo argomento dando supporto agli utenti che faranno osservazioni costruttive e che vorranno avvalersi del Nostro aiuto.
Le altre osservazioni:Retoriche,Invalidanti,psicotiche o quant'altro, saranno IGNORATE(prima e ultima volta che lo scrivo!)

Per intanto chiariamo subito che nessuno intende utilizzare i KB per fare dei curl con questo contributo fotografico:
>----------->

Per maggiori dettagli ,quì

http://www.thekettlebellsrevolution.com/chi_siamo.htm

Grazie e buon allenamento a tutti.
Coach Silver

Ma vai a pubblicizzare le tue palle di ferro da qualche altra parte che qui già le abbiamo di acciaio.

[SilvioPL]

Per intanto chiariamo subito che nessuno intende utilizzare i KB per fare dei curl con questo contributo fotografico:
>----------->

Ma invece dovresti andare a fare n' curl...almeno magari le braccia non avranno quell'aspetto da **** nevrotica che sei.

[PowerEnrico]

Ma invece dovresti andare a fare n' curl...almeno magari le braccia non avranno quell'aspetto da **** nevrotica che sei.

la facciamo finita?
grazie

[SilvioPL]

la facciamo finita?
grazie

OK scusate ma era solo una battuta che mi è uscita, visto che non mi è piaciuto affatto il tono polemico di Silver.

[Ardus]

Io vorrei contribuire con questo articolo di Ray Brennan, marzialista iralndese

"A lot of interest has been generated lately in kettlebells (the so-called "iron balls"), in the fitness media, in online forums and (to a lesser extent) in the US press. A lot of claims have been and are being made as to how effective kettlebells are for fitness, strength, endurance, and flexibility.
Warns of Joint
Overuse Injuries

While there is no doubt that kettlebelling can be a reasonable form of exercise if combined with other methods of training, there is also little doubt that most of the claims made about them are exaggerated and they are surrounded by hype and overblown language as few other methods of training are.

No mention is made of the real risks involved to the average person picking up a kettlebell for the first time. Added to that is the mystique attached to them in the US, because they were supposedly the main training method of the Spetnaz (USSR Special Forces) and are therefore somehow perceived as exotic and as a repository of "hidden" or "secret" techniques.

The novice kettlebeller believes that he or she is getting a shortcut to a fit, strong and aesthetically pleasing body in a fraction of the time available via other methods. Is this actually the case? And what other myths surround the kettleball-mania?

Myth Number One
Kettlebells are Russian
No, they are not. In fact, they originated in the Highlands of Scotland. A popular pastime in the Highlands in winter is the sport of curling. This was originally played using birch brooms and round stones on frozen lakes and river mouths.

In freezing temperatures, picking up a round stone covered in frost in the midwinter gloom can be a tricky proposition. Therefore, a cast iron handle was attached to the stones to make them easier to handle. Highland and Cumberland wrestlers then began using the stones during the spring as a training tool (one amongst many) for the Highland Games. The handle made it easy to pick up for pressing motions.

If you want to be an "authentic" kettlebeller, then learn to play the bagpipes and wear your kilt with pride. To evoke a spurious mystique about the unique horror that was the USSR in order to promote what are nothing more than iron balls is, quite frankly, in bad taste. I wonder what the reaction would be if they were hyped as "the favourite training tool of Nazi Germany" or "what the Viet Cong used in the tunnels underneath Saigon" or (in the post September 11th era) "what al-Qaeda used in the caves of Afghanistan"?

In a course now offerred in Russia which is an approximation of the Spetnaz training, there is not a kettlebell in site. Like most military units around the world their basic training consists primarily of callisthenics and running.

Myth Number Two

Kettlebells have a Unique Training Effect
Really? Resistance is resistance. Here is a quote from George Walsh, a famous British bodybuilder from the late 1930s:

"There is no such thing as a secret exercise which will produce miraculous results. There are no mysterious appliances which will work wonders for you. Progressive exercise against resistance -- whether furnished by the weight of your own body or by an appliance -- and adherence to certain rules of living, will infallibly produce results for every fit man."

Kettlebells do indeed have a training effect, but it is certainly not unique from any number of activities that work your muscles, tone your body, raise your heartbeat, increase your strength, improve your health and appearance and add to the overall quality of your life.

Myth Number Three

Kettlebells Provide Progressive Resistance
There are plate-loaded kettlebells available which do precisely this. Plates can be added or subtracted in the same manner as they can be on a dumbbell or barbell. Progressive resistance, as everyone interested in strength training knows, is a must.

However, this does not hold true for solid-ball kettlebells. There are a number of these on the market, which are manufactured by several vendors. These solid-ball versions can't be incrementally made heavier. How do you add 1KG to a smooth iron ball?

Myth Number Four

The Old-Time Strongmen
Used Kettlebells
Some of them certainly did. They used kettlebells for two purposes only.One was to pose for sculptors and to demonstrate feats of strength in vaudeville performances (which was the only venue to see bodybuilders in the nineteeth century and the early part of the twentieth). A large part of their income was generated from posing for sculptors and artists and a kettlebell held in the crook of one arm while wearing a loincloth or figleaf does show the muscles to good effect, you have to admit. (Arthur Saxon right)


The second purpose: they were used to perform fingertip presses. The spherical shape meant that each finger could grip the ball in an easy manner. This is a definite advantage of using kettlebells in preference to dumbbells or barbells. However, this only holds true for solid balls, not plate-loaded ones.

Myth Number Five

Kettlebells Don't Take Up Much Room
They can easily be stored in a corner of a garage and don't need a huge amount of space to use them. However, the plate-loaded ones require the storage of the plates in a plate-tree of some sort. On the other hand, the same thing could be said about barbells and dumbbells.


Myth Number Six

Kettlebells Have Good Carryover to Martial Arts
As a martial artist myself, I respectfully but emphatically disagree. The single activity which benefits martial arts the most (whichever art you're talking about) is the art itself. Practice makes perfect -- and nowhere more so than in the dojo or dojang.

No appliance, apparatus or piece of equipment can replicate the experience of being thrown, of applying a wrist-lock, of performing a leg sweep or leglock or of having one applied to you.

Only another martial artist can provide this (which may be why we train in classes). Similarly, the best way to practice a punch, palm-heel, edge-of-hand, side-kick, footsweep or any strike is to actually hit something.

It may be a heavy bag, empty air (as in a kata or pattern) or a heavily padded opponent. Only in these ways can you improve your body alignment (eg. getting the hip behind the strike, moving off the opponent's centre-line), learn to put force into the technique (whether taking someone down onto a dojo mat or applying a side-kick to a heavy bag), and learn limb retraction. An iron ball is not able to grab your wrist or ankle after you grab or strike it and cannot counter by hitting back.

In aikido and aikijutsu in particular, there is great emphasis placed on breaking the opponent's balance and thereby gaining control of his or her body. To do this, one must have a live opponent to practice on. Even the very basic mechanics of pushing when being pulled and pulling when being pushed without the ability to predict the outcome are something that no inanimate object can replicate.

Another related point is the area of "body awareness". When on the mat, one needs to be aware of his/her own body and to be able to handle it. One needs to know the position of the limbs, how flexible they are, in what positions they are the strongest and weakest, how stable the trunk of the body is and how fast it can move. The best and most effective way to do this is to do callisthenics.
The best way to become aware of the body is to use it. This is why, in most dojos and dojangs, the warm-up and stretching all are done with bodyweight exercises.

This is sometimes not the case with weapon-related arts such as iaido and kendo. However, with these, the actual weapon used in the art is the weapon employed in the training.

Using heavy iron will not make you "body aware" in this sense, but rather "iron aware." You will be aware of how heavy the iron is, where it is, how far away from you it is and you will be concentrating on the iron, not yourself. This will make you good at moving heavy iron, but not at martial arts. In the martial arts there is no substitute for moving your body on the mat.

Myth Number Seven

Kettlebells Work The Body
Across a Wide Range of Angles.
This is important for martial arts. A martial artist has to be able to move across a wide range of angles and among many planes of motion. This is the case whether attacking or defending, striking or throwing, standing up or on the ground.

Kettlebells certainly work the shoulders across a wide range of angles and the wrists and the elbows and the lower back as well. They can work these areas of the body really well. They can really stretch them.

In fact, unless you are really careful and have perfect technique every time you move the bell, they can overextend them. Several message boards on the internet are replete with stories of people suffering extension-stress injuries from kettlebells, especially in the shoulders, wrists, elbows and lower back. This may be for a number of reasons.

One may be going for too many reps of an exercise too soon. The body has to get used to any kind of exercise, especially if one is a beginner or is returning after a number of years' inactivity. The muscles and ligaments have to adapt. The whole body has to adapt.

Another reason may be that the type of exercise may be too complex to perform alone, without the benefit of someone watching and analyzing your technique. Kettlebells are particularly notorious in this regard, much more so than other forms of resistance-based exercise.

A fair number of the exercises, for example, are ballistic in nature. A good example of this is the simple swing. If done with one hand, it can hyperextend the shoulder joint itself and the muscles surrounding it. This is the case whether a kettlebell or dumbbell is used. However, because the centre of gravity of a kettlebell is that furthest away from the hand than is the case with a dumbbell, the risk is greater and the need for perfect technique all the more imperative.

There is much more of a pull on the connective tissues because the iron is flying away from your body at speed. It cannot be controlled with the same close grip employed with a dumbbell.

The same can hold true for pressing exercises performed with a kettlebell. In the one-hand overhead press with a dumbbell the iron is gripped either side of the hand and the wrist is upright. With a kettlebell, however, you must grip it hard, otherwise, the bell will flop onto the back of your hand. This will hyperextend the wrist, put undue(and unnecessary) strain on the forearm and if done regularly, can -- over time -- place the elbow under severe strain.

Also, when pressing, the wrist and forearm take the bulk of the strain, not the upper arm and shoulder. If the strain is undue, injury may result. The first warning is a burning sensation under the elbow. The wrist may swell up gradually. The lower back may complain in the form of sudden sharp pains in the evenings. With continued repetition, one may even get a clicking noise in the shoulder. This is the point to stop and seek medical attention.

Even if you attempt to make certain to grip the bell firmly every time you do a press and your resoluteness is commendable, have you always done every repetition of every exercise perfectly?

Why train in a way that hyperextends certain bodyparts and which involves exercises which are so complex and demand perfect form every single rep? If you are already a seasoned athlete or martial artists, your connective tissues may allow you to get away with poor technique (such as letting the bell flop onto the back of your hand). On the other hand, you may not get away with it, even if you have been training for years.

Finally, if you are an absolute beginner to exercise or are returning after a number of years' inactivity, then your motto should be "Safety First" and there are numerous other ways to train with resistance which are much simpler and much safer than kettlebells.

Myth Number Eight

Kettlebells exercise the system
more efficiently than bodyweight exercises.
The truth is that any form of heavy resistance places a far greater workload on the body simply because the heavier the resistance actually is, the more work the body has to do. This is so whether the resistance comes in the form of a kettlebell, dumbbell, barbell, a Bullworker, a set of strands (bands) or whatever.

Can you do a one-legged squat? Stand upright, then stick one leg out in front, toes pointing forward and away from your body. Holding your arms out in front for balance, bend the leg that is on the ground till your rear (I believe the American expression is "butt"?) touches your ankle and then straighten the same leg again. No mistake, this is a tough exercise.

If you can do the one-legged squat, how did you first achieve it? I did it by holding a pair of dumbbells at arms's length, as the extra resistance on the upper body kept the lower body in balance. Once I could do them with dumbbells, I tried doing them without and they were much harder to do. Why? Because there was no counterforce effect which helped me to remain upright.

The truth is that one-legged squats are far harder using your own bodyweight, whereas adding resistance makes them easier.

Can you do a handstand pushup? If so, have you tried with a weight tied to your waist or wearing a weighted vest? You might think that the added weight makes the handstand pushup much harder to do. In fact, the additional resistance causes the abdominal muscles to contract forcibly in order to stabilise the trunk of your body. This takes some work off your shoulders, work that your shoulders would be doing had you used no resistance. The added weight makes it easier.

How about endurance?Is doing thirty swings with a kettlebell better than doing one hundred pushups ? One definite advantage is that the swings wouldn't take so long. One definite disadvantage is that you are exercising for a shorter time. If you are involved in a sport of activity which requires you to remain active for protracted periods of time, then you should train to be active for protracted periods of time. You can do this with heavy resistance if you wish and -- if your joints can take it.

Bodyweight exercises use the weight of your own body, no more and no less. As a means of training for endurance, they are the sensible choice. It doesn't even have to be a specific exercise.

How about boxing? Can you imagine the effort required in simply holding your arms up for a three minute round and having to do that twelve times? Quite apart from having to bob and weave or throwing any punches at all, merely holding your arms up for thirty six minutes (twelve three minute rounds) takes quite a bit of doing. The best way to train for this is to use the arms, shoulders, abs and upper back and use them for a similar length of time. That's why boxers do so many pushups.

How about cardiovascular exercise?High repetition kettlebell swings are indeed a good cardiovascular exercise. However, they are in no way superior to other cardiovascular activities.

As regards the "feel", they definitely feel much different than dumbbells. A given amount of weight on a kettlebell is much harder to handle than the same weight on a dumbbell. There is nothing magical or mysterious about it. It is a simple matter of leverage. Because the centre of gravity of the kettlebell is at the end of a handle rather than either side of your hand, the weight itself is further away from the hand.

Myth Number Nine

You Can't Be Bored Using
Kettlebells Because They Are so Versatile
Kettlebells, because of their compact size, are very versatile and lend themselves to all sorts of exercises. This is true but it is also true of dumbbells and strands. Any exercise shown using a kettlebell can be done using a dumbbell. You can attach rubber bands to a kettlebell and use it in different ways. The same things can be done with a dumbbell.

You can become bored with kettlebells just as easily as with any other apparatus. The mere fact that you are holding a heavy object in your hand (or both hands) limits what you can do.

How can you use a kettlebell in a pushup? How many ways can you exercise lying down (grapplers, judoka and aikidoka, please take note) with a kettlebell?

There is an infinite variety of exercises that can be performed using your own bodyweight and, for some exercises and some areas of the body, it is much more appropriate to do just that.

Similarly, strands can exercise the body in all sorts of ways. Just ask any strandpuller. In fact, it is possible to exercise all the main areas in the body while seated using strands.



Callisthenics, conversely, need no equipment and can be done anywhere -- which is convenient if you travel a lot. For rehabbing injuries, strands have proven their worth time and time again, as have bodyweight callisthenics. Kettlebells are nowhere near as versatile.

The intelligent martial artist, sportsperson or the average person who just wants to get fit, should apply some serious thought to this matter. A combination of different kinds of exercise, after the body has been systematically built up to a reasonable level, is the optimal combination for good results. Anything else and you are selling yourself short as well as missing out on a whole host of benefits: increased flexibility, increased cardiovascular fitness, more strength, a more-toned appearance, clearer skin, fat loss and the ability to perform well in your chosen martial art, sport, hobby or pastime.

Myth Number Ten

Kettlebells Will Work For Everyone
The truth is that nothing works for everyone. Some people take well to one thing and some people feel attracted to another thing. Equally well, the same person's likes and dislikes may change over time. It is very important that you like and enjoy how you exercise. If you don't, then you probably won't stick to it for very long. There is nothing wrong at all with changing an exercise routine every now and again. In fact, it can be a positively good thing to do, as the resulting "muscle confusion" can shock the body into great performance and/or growth.

There is an old Irish saying that "Variety is the spice of life". (Actually, I am unsure as to whether this saying is Irish in origin or not, but I am claiming it for Ireland for patriotic reasons, OK?).

On the other hand, I have found a routine of exercises that work well for me and I tend to stick with what works.

In this regard, I have to ask one question: How much do you use your shoulders? Are you a swimmer ? If so, your shoulders must be pretty well-worked as they are. Are you a boxer or striker? Then your pushups and bag-punching have already given you rock-hard shoulders. Are you a wrestler, grappler or judoka? Then your shoulders must already be supple and firm from all that mat-work alone.

You already use your shoulders a great deal if you are engaged in a martial art or a sport. This is true of most activities, as they all involve the use of the arms. Even runners swing their arms as they run and derive some momentum from this, as well as keeping their body alignment correct

Since, every kettlebell move which involves using a kettlebell or pair without any other apparatus involves the shoulders to a greater or lesser extent -- there is no way to take the shoulders out of an exercise session which involves the sole use of kettlebells -- there is a real possibility of overuse-related injury with kettlebells for anyone who pursues other sports. The shoulders need rest, as much as any other part of the body.

Conclusion and Some Food for Thought

Kettlebells are definitely not suitable for the beginner at exercise, or for those who are returning to exercise after a protracted period of inactivity. This is due to the high risk to the wrists, elbows, shoulders and lower back inherent in their use, plus the complexity involved in many of the exercises. Only those who are already fairly fit and who have trained their connective tissues to withstand repeated shocks of a ballistic nature should even consider using them. The plate-loaded kettlebell is more sensible in general than the solid ball, as the plate-loaded model allows for gradual incremental loading of increased resistance, though exactly the same benefits can be derived from a pair of plate-loaded dumbbells. The solid balls are extremely good for fingertip presses and some forms of grip training.

Please note that in this article I have not even considered related questions such as the advisability of ballistic exercises in general, the effect on the joints and posture over time of high-repetition overhead lifting per se, and the role of marketing.

I have also purposefully avoided mentioning cost. In the British Isles a standard set of dumbbells, a beginner barbell set or a set of strands all cost considerably less than one kettlebell."

Saluti,
A.

[Emidio]

Un papiro immenso tutto in inglese
Mi sarebbe piaciuto leggerlo ma non mastico l'inglese a tal punto

[PowerEnrico]

Un papiro immenso tutto in inglese
Mi sarebbe piaciuto leggerlo ma non mastico l'inglese a tal punto

...praticamente le distrugge sotto molti punti di vista.
Ciao

[dona the best.....ia]

no fermi....le gyre (mi sembra si scriva cosi) ........... carryover che dovrebbe poi tornarti utile nello squat. I pareri sono discordanti, però gli esercizi sono una figata e me piacerebbe provarli.
Ciao

...........Enrico sei proprio sicuro che sono cosi' divertenti..........guarda sto video........http://www.dragondoor.com/images/v103.rm

e poi......

http://www.cbass.com/IMAGES/KBBonk.jpg

Always be careful. Bonk! This is what happens when you don't concentrate.