| Stefano Chiriaco | |||
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 Stefano Chiriaco is a leading Kettlebell expert in the UK. As Personal Trainer of the Year 2009, let’s hear what he has to say about them!
There has been much debate as to where Kettlebells originated. However, what cannot be disputed is that it is one of the most ancient forms of training around and has been cited back as far as 1704 in a Russian dictionary (Cherkikh, 1994).The Kettlebell is a rather radical tool in its own right, and its role in developing extreme strength and total body resilience is legendary, without the need to overly bulk up the body. It may just be possible that this one implement has, over time, lead to the development of a physically and mentally strong nation of Russian people. The Kettlebell is such a ‘true’ measure of fitness that the U.S. Secret Service has now instituted a 10-minute Kettlebell Snatch Test (swinging the bell overhead) with a 24kg bell as part of their assessment process. When used correctly, Kettlebells can give rise to an astonishingly intense workout. Most of the moves allow full body integration by intertwining many exercises within a single set and place massive demand on the body’s natural stabilizers. Many moves incorporate a swinging action, meaning the bell will always be ‘pulling’ at you unlike many traditional exercises with a Dumbbell, where one can ‘lockout’ to rest. This means that the demands and stresses on the core muscles of the body are dramatically increased, especially when the Kettlebell is far away from the body. As a consequence of their fat melting and body ripping benefits, the Kettlebell has created some incredible physiques, leading to a rapid boost in their popularity amongst celebrities and the general public alike. With traditional training methods, ‘reps’ are employed when trying to build muscle and tone the body. However, Kettlebells work fantastically using ‘time’. A set of 10 reps as a target is very limiting, and means that intensity can only be raised by increasing the weight, often leading to a loss of technique and hence a reduction in benefits. Conversely, a time of 10 minutes can open up far more opportunities to increase intensity. For example, how many reps can be done in 10 minutes? Or how much of the time can be used for rest? Think you can hack it? This is a workout I regularly use with my clients. Why not see what you’re made of? Each set must be performed for a minute without stopping, focusing on form not reps. Single Swing L Single Swing R Single Clean L Single Clean R Snatch L Snatch R Push Press L Push Press R Overhead Squat L Overhead Squat R Technique Pointers: Swings - hinge out at the hips, reach back with the arm, keep the Kettlebell close to the waist, chest upright at the bottom of the movement, keep the shoulder back on the way up Single Clean – hinge out at the hips, reach back with the arm, keep the Kettlebell close to the waist, chest upright at the bottom of the movement, keep the Kettlebell close to body on way up, punching into rack Snatch – hinge out at the hips, reach back with the arm, keep the Kettlebell close to the waist, chest upright at the bottom of the movement, keep the Kettlebell close to body on way up, punching up into the air when finishing Push Press – holding the Kettlebell in rack, bend the knees, keep the chest upright, jump up powerfully and press the Kettlebell into the air, locking out the arm to finish Overhead Squat – taking a wide stance, keep the arm locked out with the Kettlebell overhead, squat down keeping the eyes on the Kettlebell as low as possible Recommended weight for men – 14KG Recommended weight for Women – 8 KG It is highly recommended that you seek the assistance of a Personal Trainer if you are new to Kettlebells. But if you know these exercises and have used Kettlebells before, take up the challenge. New users may find that this kind of routine puts a strain on their lower back, as they are using muscles that have not be worked in this way. If you feel any pain in your lower back, please take a short interval between sets for up to 30 seconds. You may need to condition yourself for this sort of intensity. If you feel your form is not correct, consult a professional. You can find out more about Stefano Chiriaco on his website: www.sctrainer.co.uk.
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Issue 3. Cover - Photographer - Moritz Stragholz
Model - Cathy Brown
