Kettlebells

Now that I have been a member of Equinox for almost four weeks, I wanted to share about some of the classes that I have been taking and enjoying so much.  I'll focus on kettlebells today, since prior to joining, it was something I'd wanted to try and was also the first class I took at Equinox.

Kettlebells

According to Wikipedia, a kettlebell is a cast iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.  Unlike traditional dumbbells, the kettlebell's center of mass is extended beyond the hand, which facilitates ballistic and swinging movements. By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work.

The most basic kettlebell move is the swing:

This was the only kettlebell movement that I was familiar with before taking a class, and I assumed that it used a lot of arm strength.  But a lot of the basic kettlebell exercises really focus on the quads, hamstrings, glutes, hips, and core.  The movement of the kettlebell is all through the momentum that you've created through your lower body in the form of lunges and squats.  (One of my instructors explained it like this: your muscles have to act as the gas and the brakes in order to gain momentum and then change direction).  From this basic movement, you can engage more and different muscles by doing one-handed swings, swinging on either side of your body, adding a jump in, etc.

To add in arm- and more core-strengthening exercises, the bell can be lifted above your head or to your sides in between swings in various ways.  The video below is my Saturday morning instructor at Equinox, Delf Enriquez, a former competitive power lifter and natural body builder from the Philippines.

In this video, Delf only performs each exercise once or twice, but in our classes, we'll do one movement 16-20 times and then move onto another.  Usually we'll repeat a set of exercises 2-3 times on each side of the body before moving on. 

The first half of the 60 minute class focuses heavily on the lower body, the next 20 minutes on more upper body (chest, arms), and the last 10 is focused on core/abs.  But throughout the entire class, you do use every part of your body, even if the focus is on one part or another.

Every class that I have taken is slightly different, but built on the same principles.  Each instructor has their own personal spin they put on the class as well.  Another instructor, Sara Haley, Global Instructor for Reebok and trainer to Brooklyn Decker, Madonna, and Gwyneth Paltrow (and just had a baby 5 months ago.... ah-mazing), is always cute, upbeat, and somehow manages to convince me that I enjoy her kicking my ass once or twice a week.

So far, this is the favorite class I've taken and, as with all fitness classes, I like the group atmosphere.  It allows me to see the effort that the others are putting in and really push myself to full potential.  When on my own, I might give up after 8 reps of one exercise, I find myself pushing a little harder and finishing out a set of 16.  And all of a sudden, by the end of class, I am doing one-legged curtsy lunges with a kettlebell reverse fly.  Yeah, mull that one over.

That's this, but keeping that back foot off of the floor and with a kettlebell in the hand on the same side as your back leg.  Do a reverse fly with the kettlebell on the standing portion of your lunge.  Woof!

Disclaimer: I am not a certified fitness instructor.  These are my personal observations and notations only.  Please consult a physician before beginning any exercise routine.