Newsletter #8B

Hello Friends

Hope all of you had time to read Susan's very important message in part 8A of the current newsletter. Please remember either Susan or I can be contacted with any questions. The last newsletter announced my R.K.C certification. Since the last newsletter I've received questions such as, do you only train people with kettlebell? Or is it ok for me to train with kettlebells? Or can I get hurt training with kettlebells? So I thought for this newsletter I would try and answer some questions (especially for the people that don't train with me) and add some additional thoughts that may address questions that have not been asked yet.

No two people enter the gym or start their exercise program with the same capabilities, because of this all exercise programs are designed for each individual separately. Program design may start people with tools such as cables, elastic bands, body weight exercises (i.e. push-ups) barbell bench-press, stability balls, medicine balls or even some unorthodox equipment such as a stability ball with water inside. However all tools in the gym will eventually lead to kettlebell training and no matter which equipment is used all workouts are designed to be challenging. I will try to answer why I use kettlebell training as an important tool in designed exercise programs and why all of my clients have shown amazing strength and mobility gains using kettlebells?

Pavel Tsatsouline, credited for bringing Russian kettlebell training to the forefront of strength and fitness training here in the United States, was invited to speak as a guest of the Western University Sports Medicine Club and osteopathic teaching Pavel explained that the majority of traditional weight lifting exercises are derived from bodybuilders, the former Spetznaz (Soviet special operations) instructor showed how many exercises do not serve the body's best interests in terms of functional strength and daily life. Compared to kettlebell training, where every exercise develops a very linked, coordinated strength. Part of the concept of linkage is a cardinal no-no in traditional weight training locking the joints. Tsatsouline said, "That's one thing that makes kettlebell training stand out: our constant emphasis on 'linkage' over 'leakage'." If you try to do the mechanical work that you do with a heavier kettlebell but with improper biomechanics, it'll never happen. The muscles will simply give out. If you use a lighter weight and still train with sub-maximal range of motion, you'll end up training your body to shorten its tissues and impair your healthy range of motion. Kettlebell training is all about using the maximum safe weight to increase the body's strength through a maximum range of motion. To do that, we use synergistic muscle recruitment, compressive breathing techniques, and highly efficient structural alignment while performing the exercises.

For those of you with back concerns my advice would always be clear everything with your doctor first but the following thoughts about lower back weakness should be considered?

Pavel in his book "Enter the Kettlebell" Points out some of the reasons Kettlebell training may be great for your back. The back often takes over lifting tasks that should be dominated by the powerful gluteus muscles. The glutes are strongly emphasized in kettlebell training.

Weak glutes are often associated with tight hip flexors. The R.K.C. system is second to none in promoting hip flexor flexibility. Your hip flexors are a major source of back problems because of their origin and insertion points.

Stuart McGill the number 1 spine biomechanist in the world states lower back strength does appear to reduce the odds of a lower back problem, muscular endurance does. Many of the exercises in kettlebell training promote exactly that.

There are additional reasons that kettlebell training promotes a strong and healthy back plus improved overall functional strength, balance, and cardiovascular health. As you learn proper techniques you will feel the changes.

Physical activity is a key component in improving your health and your quality of life. Once you make the decision to train remember it's how you train not how long you train.

Please be sure to read Susan Dopart's nutritional portion of this newsletter (8A). If you would like me to resend it please let me know and I will go out right away.

Best Wishes for continued good health,
David White
david@maximizefitness.com
Please let me know if there is anyone else that may benefit from future E-mails I would be glad to add him or her to the list.
Any questions regarding training or this newsletter please E-mail the above address or call
213-760-3144