The WHO TV channel 13 segment with the des moines kettlebell club will be aired somewhere in the next few weeks to months. We’ll update this post with the video when it comes out.
Sonya and Erin did their workout segment this week with our team at Nutrisport. It’s always amazing to see how “in shape” people are so surprised by the intensity of kettlebell sport. I’ve had the great pleasure of watching extremely fit, buff, and “cut” lifters and figure models pick up the lightest bell and be huffing and puffing inside of 5 minutes.
Since most people haven’t heard of Russian Kettlebell sport in Des Moines, you should give it a chance and stop by. One of our WKC trained coaches will spend time with you alone to get you acclimated. And after a few classes you’ll feel like a pro.
Many of us are competing this October in Chicago at the World Championship but don’t let that intimidate you. Many of our team just do Kettlebell for weight loss, cardio, and overall conditioning without muscle bulk.
If you have any questions, feel free to reach out and ask! Or, just stop by on any WED at 6P or SAT at 10A and join us.
Hi all. It was a great 2012 with the formation of a more formal club, our move to and new sponsor Nutrisport – Full Potential Training, and our success with Carol and Julie attending the WKC worlds in Chicago and Julie coming away a champion! With growth comes a re-examination of the way we operate. We came up with a few updates/announcements that will help us operate smoothly in the new year. As always, if you have any questions, let us know.
There are no weekday classes right now. Weekends are filling up nicely however. We have had 5 or 6 new folks join us in the last month or so.
Saturday class is at 10A and Wednesday is at 6P. There will be additional “team practices” for competitors as our coaches decide. We will always welcome new people…and they are welcome to come on the weekends for their first class, etc. First classes are always free and beyond that, it needs to be Greg/Julie’s discretion.
Going forward, we’re going to constrain “the team” to a ratio of “students to certified teachers.” We need folks who are interested in doing Russian Sport Kettlebell for fun, fitness, and perhaps competition. This ratio allows us to keep the size of the group constrained and keep our mission clear. The ratio is at Greg/Julie’s discretion.
Be on time to class. We’re all big people. This should be obvious.
If you’ve chosen SAT or WED. for your class, come to that class and don’t switch aroundThis is key to having enough room. Don’t flip flop. If you’d like to flip flop, remember it’s only $10 more to have both SAT and WED available to you. $25 gets you one weekend day. $35 gets you both. When we’re full for both of those classes, we’ll add a second hour.
If you are going to borrow someone’s kettlebell (remember most of the KB’s are owned except for the pink ones), you must get permission from the person – period. Odds are if the KB is left at Nutrisport, it’s no big…but these are expensive assets and we can’t assume.
Consider buying a KB if you haven’t already. Most of us are progressing past pink. There are few blues and almost no yellows which aren’t owned. I can put together a larger order and try to get a shipping discount. The older style is very affordable. Let me know. The club will be purchasing some bells in the near future – but this will likely only accommodate the new folks and perhaps ensure you have a “pair of bells” to do long cycle, etc. IF you’re going to buy ANYTHING from WKC (bells, training, etc.) please use this link http://products.worldkettlebellclub.com/196.html. This is the ticket to our team getting a commission. Your price stays the same. Thank you!
If you’re going to compete in June at the WKC Ohio pentathlon, get serious now. I’m sure our leaders will set you up with some guidelines for training.
Make sure you see Doug or Greg or Julie if you aren’t already paying for classes. In our initial stages, we had a lot of flexibility and some punch card options. Now that we have our legs under us, we have 2 trainers (Greg/Julie) who are helping to grow this effort as we accumulate funds for future equipment, competitions, certifications, etc. If you are not Greg or Julie, sign up at your next SAT/WED class. I will stash an envelope with the forms at Nutrisport and let everyone know where they are.
If you didn’t already know, our very own Carol Benson is teaching at the Walnut Creek Y! Great job Carol and I’m sure you are training people in the ways of the force (minus the Russiantucky accent.)
A few of us have started doing personal training with Tyler at Nutrisport. He’s a good guy and very affordable. I think Carol, Mary, and I for sure can attest to this.
Again, please have a a great new year and if you’d like to try Russian Kettlebell sport, there’s no need to look further than the Des Moines Kettlebell Club.
If you don’t know about Russian Kettlebell sport, it’s a bit different than your “crossfit” or “kosama” style KB workouts (from what I understand since your author has never taken those classes but many members have).
Come find out how to get an amazing strength building and cardio building workout standing in place. We have some teammates with bad knees / replaced knees who have lost and kept off weight for years because of the unique “workout properties” of Russian Kettlebell sport.
Study this video. I’m going to join the University soon and will advise on progress. Great analysis. The long cycle is probably the MOST vexing for some of us. It takes very good technique to avoid serious flame out too early. Enjoy.
Coach Kanygin is becoming a favorite and Greg pointed out some videos available on Youtube. Coach Kanygin also has his own online kettlebell university called Kettlebell Systema University (paid membership but only $25/mo). Check out this great video and analysis of that “uncoiling” at the top of the snatch that I’ve been trying to understand. I thought it was just for efficiency but not I get that it’s to avoid the shredding of the hands which heavy bells especially will do very rapidly. “Hey I just saw my skin fly off.”
I’m laid up. Why? It’s not because I’ve been moving up in weight. I know my limitations and while I’ve had the soreness and tendon “adjustment period” while my body adapts, I’ve not had “pain” that prevented me from working out. Until now. I did “bottom up” cleans and presses. I used my normal 16kg weight. The lesson I’ve learned is that different exercises put can put completely different strain on areas of the body. My weakest area is my right side bicipital tendon. If you do one of those bottom up presses, you’ll find that this makes that area SCREAM. Know your body.
Rockstar of Health and Wellness Sukie Baxter explains EXACTLY why in this great article, “Kettlebells and Soft Tissue Health”. Sukie is a highly respect teacher, healer, and kettlebeller. She explains the lack of huge muscle bulk formation in kettlebell lifters like this,
“This is due in part to the forced relaxation that kettlebell endurance sets engender; it’s also related to kettlebells’ ability to stimulate the fascial mechanoreceptors, providing increased neurological input.”
So remember what Greg and Rich are always talking about in class – relaxation. Relax at the top, relax, relax, relax. This relaxation conserves your energy. Sukie goes on to say,
During a long kettlebell set, any unnecessary tension is eradicated through the sheer necessity of efficiency. It’s simply impossible to simultaneously hold onto chronic muscular bracing and perform a high number of technically correct lifts. As the athlete relaxes and learns to contract only the muscle fibers required to lift the weight, his tissue becomes more soft, supple, and fluid. Also, excess muscle tissue is atrophied, leaving only strong, functional fibers in place. In a kettlebell athlete, every single fiber of a muscle is functional – able to both contract and relax. This explains the lack of excessive muscle bulk.”
There’s enough science in the article to appeal to those who enjoy that…while there’s enough practical “stuff” that keeps we shiny object types entertained and informed.
I highly suggest you read this before our next training session to understand what’s happening in our bodies and why we are engaging in one of the most beneficial sport-exercises in the world.
Are you going for Rank? The World Kettlebell Club Ranks Chart has been updated and it’s really easy to use. If you’re ready to make an attempt, this is where you need to go! I use the 16kg bell currently for my pentathlon preparation. For fun, I tried the 10 minute Long Cycle Jerk (Men’s Biathlon) and hit 80 reps using 2 x 12kg bells (blue). In case you’re guessing, I’m in the “over 90kg weight class” Well over in fact.
So I thought this would be a piece of cake but after about 30 reps I started feeling it.
After 60 reps I was wondering.
At 80 I was sweating buckets and making noises that had the treadmillers next to me wondering who let a sea lion into the YMCA. You can see by the chart that I unofficially made the Beginners Rank and I’m “ready to begin my adventure in Kettlebell.“ OMG. Now I have a bench mark…and GOALS team. And WHAT a workout! I did 120 snatches with 16kg straight through after this. I’m thinking that if I did this twice a day I’d be in killer shape and have put in under 40 minutes. (10 min or less x 2 exercises 2x per day). HI INTENSITY.