March Kettlebell Challenge Calendar

CHALLENGE BEGINS MARCH 10, 2013

So I have been working on the details of this challenge in an attempt to define a program that is both challenging and safe.  I know many of you have not used kettlebells (or their substitute) in the past so if you haven't reviewed the videos, please check the three prior posts before beginning the challenge.  

My goals with this challenge are: 1) to introduce you to kettlebell exercises, 2) to engage multiple large muscle groups and 3) to ensure that you are getting some aerobic/anaerobic training by keeping the pace brisk but not rushed (rest intervals decrease over the course of the 21 days).  

The first day is more of a warm-up to allow you to get accustomed to doing multiple sets of the exercises.  The first block I introduce two-exercises.  You should do both for the defined number of reps, rest for 30 seconds and repeat for a total of 3 sets.  Each block in the challenge will result in adding more exercises, reps and/or decreasing your  rest interval.  If you have chosen an appropriate weight and you are doing the exercises with good form, by the end of the month you should only need 5 - 8 minutes to complete the challenge so there is not a huge time requirement to participate.

Some of you may think that this is "too easy".  I'll disagree mainly because I know that this is an add for most of you to your existing fitness program.  I love the challenges and hope you learn something from them and/or get some great benefits, but I don't want you to over train.  So, I've tried to find a balance but I appreciate your comments and suggestions on how to make sure these challenges meet your needs.

I am still new to blogging so I apologize that I haven't figured out how to attach a document to my posts!  I'll post a .pdf of the screen below to the Challenge Page on Facebook (https://www.facebook.com/groups/480204625356506/).  Friend me if you haven't already been added to the group or send me your email and I can send the document.

March Kettlebell Challenge: One Arm Upright Row

This is the final of four tutorials for the March Kettlebell Challenge.  I'm sure by now you're wondering how I am going to stitch all of this together.  No worries, it will be great fun!  

I hope that during the last two months you have achieved some improvements in your upper body strength.  We've worked the pectorals (chest), triceps and deltoids (shoulders).  The kettlebell challenge will work on the core, upper and lower body.  The single arm upright row will focus on the deltoids (shoulders).  I selected the single arm approach rather than double arm for two reasons:  1) it will allow you to improve the strength on your "weaker" side and 2) the two-hand approach tends to involve more trapezius than the single arm and I want to focus on building those wonderful caps on your shoulders.

Your shoulder muscles are delicate.  Treat them with kindness and respect.  As I have suggested in the past, leave your ego at the door and train smart.  Using a 40 pound kettlebell may be possible, but do you need to go heavy to derive the benefits?  Be slow and deliberate with your movements, focus on the positive and the negative and you might find that 10 pounds feels like 40 pounds.

Single Arm Upright Row Tutorial 

• Dumbbell, Kettlebell, Plate Single Arm Upright Row: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-one-arm-upright-row
• Medicine Ball Upright Row: Can’t find a good video L.  However, movement will be the same.  You will need a medicine ball with a handle to do this.    

Tomorrow I will post the details of the 21 day Kettlebell Challenge.  I hope you'll join us and bring some friends along for the fun.

Image Credit: http://fitnessinsane.com/training/shoulder-training-101/

March Kettlebell Challenge: Deadlift

I love the deadlift.  The deadlift is an excellent compound movement that works all of your major muscle groups, with emphasis on the quadriceps, hamstrings, glutes (gluteus maximus) and your back. One of the keys to performing deadlifts safely is good form.  There is nothing scarier than watching someone in the gym trying to deadlift heavy weights and using mainly their back muscles.  This is a recipe for injury which will plague you into old age.  I want these Challenges to be productive and injury free.  So, below are three links to videos that demonstrate how to perform the bent leg deadlift using a kettlebell, dumbbell and a medicine ball.  You can also use a weight plate and the form/technique is similar to any of the videos below.  

My usual word of caution.  If you have any pre-existing hip, knee or back injuries, please seek the advice of your physician or physical therapist before embarking on this challenge.  

Your homework is to review the three videos I have posted.  One more to follow and you will have the component exercises of the March Challenge.  Please spend a little time becoming familiar with each exercise using a light weight and find a weight where you can comfortably perform 20 reps with good form.  

Bent Leg Deadlift

• KB Bent Leg Deadlift: http://www.youtube.com/watch?v=l1lhwFLwJTk&list=PLF6443C279BDD87F7
• Bent Leg Deadlift with Dumbbell: http://www.ehow.com/video_12253339_onearm-dumbbell-deadlift.html
• Bent Leg Deadlift with Medicine Ball: http://www.youtube.com/watch?v=jyuqagzU54E

References: 

How to Deadlift: http://artofmanliness.com/2012/12/06/know-your-lifts-deadlift/

Image Credit: http://www.kettlebellexercisefitness.com/deadlift-1.html