What is a Kettlebell (KB)?
Kettlebells, which originated in Russia, are heavy cast iron balls with a handle that are used by athletes for functional strength development and by fitness enthusiasts for training variety. The design of the kettlebell makes it unique because when you grip the handle, the weight is displaced differently when compared to that of a KB. This weight displacement makes you work harder to control the movement by counterbalancing and control the handle by gripping it at different angles of movement. The size and shape of the kettlebell varies (depending on the manufacturer) in handle shape, thickness and bell density and size, which in turn challenges the body and technique requirements in many ways. Sizes start from around 4kg (8 pounds) and increase in 4kg increments with beginners using 4kg-16kg KB and more advanced athletes using KBs that are 20kg to 60kg or more
Benefits of Kettlebell Training
Kettlebell training aims to develop strength through all planes of movement. Because the kettlebell aligns with the body's center of gravity, the athlete must work harder to balance and stabilize the weight throughout all movement patterns. This requires a strong contribution from the muscles of the arm, shoulder and core region. Along with this comes improvement in strength, power and body awareness for better muscle control by addressing both acceleration and deceleration of movement. Best of all, the challenging nature of kettlebell training works the whole body, making exercise fun and rewarding!
4-Stage BodyBell® Training System(TM)
Every good exercise program starts with a method by which training principles are based upon. In my book Awesome Abs , I devised a 5-Phase Abdominal Training System for maximizing your core potential. In Speed for Sport(TM), I devised a 6-Stage Fastfeet® Training Model for maximizing your speed potential. In Functional Fitness , I devised a functional fitness method (FFM) with 6 Key Movement Patterns that aim to provide a balance of muscular strength, fitness and mobility throughout multiple planes of motion. In Strength Training for Men , I devised the 5-Phase Core-Strength to Power Conversion Training System(TM), which aims to improve the fundamental core-strength, mobility and coordination required for Olympic lifting and power gains. In Core-Fitness , I introduced a new approach focused on cavity-based training along with the Core-in-Motion Method(TM) for improved muscular control in functional athletic positions. In Athletic Abs , I introduced the Top 10 abdominal exercises of all time using the revolutionary Abdominal Wheel System(TM). In Dynamic Dumbbell Training , I introduced a 3-Stage Dynamic Dumbbell Training System(TM) that progresses the practitioner through stages of strength, function and power training. And now, in this book, I have developed the 4-Stage BodyBell® Training System(TM) that allows you to learn the basic strength and swing pattern drills before tackling more complex power-orientated movement patterns.
4-Stage BodyBell® Progression
In any training program, a method of progression first needs to be established so that one knows where he is starting and where he needs to progress to. The innovative 4-Stage BodyBell® progression applied here allows you time to establish appropriate strength throughout the body, in your muscles, joints, energy and nervous systems so that you can progressively adapt to new functional and more powerful swings and movement patterns over time for optimal athletic gains.
Stage 1: General Strength
The general strength preparation phase is based on a diverse range of strength movement exercises using kettlebells that aim to improve muscle coordination and endurance, neural adaptation and body awareness. The main exercises provided in Stage 1 involve individual isolated exercises, as well as compound movemen