The one and only kettlebell social network
The one and only kettlebell social network
Russian Girevoy Sport Institute Kettlebell Coach, IKFF Certified Kettlebell Teacher, Kettlebell Sport Rank 2.
When you work out, you do that for a reason, to target as many muscle groups as possible or specific muscle groups. For example, targeting all muscles (full-body) for cardio or a specific muscle group for strength or correcting muscle imbalance, etc. On our website, you will find what muscles are used for every kettlebell […]
What Muscles Kettlebell Workouts Work? Read More »
Force is what moves an object, in our case that object is the kettlebell. To move or accelerate it, we need to pull, push, or drop it. The first two require force. Newton’s second law of motion: The change of motion of an object is proportional to the force impressed; and is made in the
The equation for Power equals Work divided by Time. Work is the product of Force multiplied by Distance. The objective of power training is to increase the power. For example, when completing the concentric phase of the dead snatch takes 0.5 seconds on the first go and 0.8 seconds on the second go then the first go was more powerful. More
What is Power Training? Read More »
Explosiveness defines how quickly force is developed by the working muscles when performing a loaded exercise. To increase ones explosive qualities, one has to aim to produce maximum force in minimum time. To work on explosive strength, suitable exercises have to be programmed, such as the kettlebell Jerk, Snatch, Swing, Thruster, etc. Exercises that would
What is Explosive Training? Read More »
Exercise tempo is the speed or pace at which any given exercise is performed. The speed is usually indicated with RPM which stands for Repetitions Per Minute, i.e. the total number of reps to performed per minute at a steady pace. Performing 20 reps in the first 30 seconds and then 10 reps in the
What is Exercise Tempo? Read More »
The RPM for an exercise is the tempo at which the exercise is performed. The reps are counted per minute, and 44RPM would mean 44 repetitions per minute. When RPM is defined but the working time is shorter than a minute, then the minute is divided by the time, for example, if the working time
What is Exercise RPM? Read More »
An exercise session can be training or a workout as it’s a session in which exercises are performed. a good format for an exercise session as defined by the Cavemantraining method: If the session is a public group session then the recommended format is: A warm-up should be focused on the movements involved. Mobility work
What is an Exercise Session? Read More »
A movement is created by actioning muscles to act upon a joint. Elbow flexion is a joint action that decreases the elbow joint angle, think biceps curl (even though there are more muscles than the biceps involved). The opposite action is elbow extension, think triceps extensions. To create movement, a muscle contracts to act upon
What are Movements/Joints Actions? Read More »
The set-up of an exercise is the form one achieves when starting an exercise. After setting up for an exercise the concentric or eccentric phase of the exercise is executed to achieve the goal of the exercise. When performing a kettlebell shoulder press, the set-up is: The concentric phase is: The goal is: The eccentric
What is the Set-Up of an Exercise? Read More »
The goal of an exercise is the desired end position of an exercise. There is the set-up which is the start of an exercise, the concentric or eccentric phase is executed of the exercise to end in the goal position (end position) and is then returned to the start position (set-up). It is not to
What is the Goal of an Exercise? Read More »