Bearing the Load

Welcome to this week's edition of Fit Tip Friday!Every now and then I putter into the end of the week... and this week was the cap on a very long season of puttering. This week required all of my energy and strength to be faithful in the areas of responsibility the Lord has given me... and I'm depleted after bearing the load.  The Lord uses seasons like this to make us stronger. But in these seasons there's a hightened awareness of how weak we actually are. But He is more faithful still to make His power perfect in weakness. Through His power He gives us everything we need for life and godliness (2 Peter 1:3), and walks with us during each weary step. He patiently teaches us to bear the load. If you're in a season like this with me, then be encouraged! You are in good company. Alright. Let's jump into this week's edition of Fit Tip Friday. I am excited to finally introduce the highly versatile kettlebell. Truthfully, I have been waiting for months to make this introduction.  

This iron ball with a handle has been the main feature of my own training for the last two months, and I have been blown away by the positive impact the kettlebell can have on body stewardship.This week I will provide a pro's/con's overview on the kettlebell and some tips on how to get started.Let's pick up the kettlebell.  

Fit Tip: The Pro's and Con's of Kettlebell Training

Most gyms have a stash of kettlebells isolated in some unused corner of the facility. Every now and then you'll see someone pick one up, only to use the kettlebell as if it was a different type of dumbbell.This subsitution is possible for some movements, but the kettlebell has the capability to do so much more than just be a dumbbell with a handle.  

Using kettlebells combines the simplicity of dumbbell training with the power movements of barbell training, and then adds the fluid movements of body-weight training to create a very unique type of strength training.  Over the next few weeks and months I will review the kettlebell in more granularity, but this week I want to provide a high level evaluation of kettlebell training as a whole. Let's get into the Pro's/Con's of kettlebell training.   

Pro's

1. Full Body Movements 

There are numerous movements and possible variations with the kettlebell, but here are the main ones:

• The Swing

• The Get-Up

• The Clean

• The Press

• The Snatch

All of these movements use your entire body and move your joints within their ranges of motion. Your legs, core, arms, chest, and back are engaged in each of these movements, which means you can build strength across all areas of your body in each and every kettlebell workout. Like you learned last week, the Burpee is my favorite bodyweight exercise in terms of its effectivness for building strength and conditioning. But some of these kettlebell movements gives the burpee a run for its money... especially the snatch. Just watch this guy, or this guy...  

Con's

Getting Started

• For the average guy with average strength, start with one 16kg kettlebell. 

  • I have been very satisfied with the LifeLine brand of kettlebells (no affiliate links). 

• Incorporate KB swings to your existing exercise routine. Do this for 2-3 weeks until you have mastered the swing. 

  • Do 10-50 KB swings as a warm-up, and 10-30 KB swings as a cool-down.

  • Whenever you go on a walk, take your kettlebell with you (The Farmer's Carry). 

• To scale up in weight, move from a 16kg to a 20kg, then to a 24kg. These three weights are really all you need to start. 

• Have fun. Kettlebell training has been incredibly enjoyable for me, and I hope it will be for you.