Beginner's Kettlebells: Clean & Rack breakdown
01 December 2009
Asia Fitness Convention, Bangkok, Thailand
Steve on a oscillation plate with owner/manufacturer Michael Tan (Singapore)
Convention hall Roy Mewjork and Alex Hose
26 - 30 November 2009
I recently attended Asia's inaugural fitness convention held in the happening city of Bangkok, Thailand as Steve Cotter's guest and assistant. Besides myself Chui Lee from my studio attended as did Alex Hose and Kevin from Hong Kong. The kettlebells, both Competition and classic styles were available in limited numbers supplied by kettlebellthailand.com owned and operated by Mr. Roy Mewjork a very nice, experienced and knowledgeable S&C Trainer.
Over the first three days, Steve presented fundamental kettlebell techniques to a largely inexperienced group of enthusiastic kettlebell lifters from all over. From memory I can recall people from Thailand, Malaysia, Singapore, Philippines, Taiwan, Hong Kong, Indonesia, India, America, Europe and Australia. These are just from the kettlebell-only events that I attended so there are probably more.
What is important at this convention is not so much what is offered and being positively showcased but the opportunity for people to sample the high level of coaching available for the first time at our doorstep. Many hands were shaken and business cards exchanged. Kettlebells were clanged together and dropped over timed sets due to the intensity from Steve's workouts.
Over the first three days consisting of 1.5 hours, Steve presented a series of lectures, techniques and timed sets to introduce the benefits of kettlebell lifting, IKFF-style. This culminated with a CKT conducted on the 30th November with around 60 attendees. Unfortunately I had left by then and did not have the opportunity to witness the proceedings of this but I'm sure the candidates did well.
As new and inexperienced kettlebell lifters, they are not expected to be able to perform the lifts and techniques but with the guidance from the rest of the IKFF family, it is hoped that the more experienced will serve to guide and shape of how the IKFF organization will develop over time in a positive and dynamic way and to let them grow into their newly minted status.
I'm excited about the future and the potential that IKFF has in the region now that the membership has ballooned by such large numbers (not the full 60 as less than half passed). I am also apprehensive that some of those individuals may never pick up another kettlebell again. I see my role now, as director for S.E.Asia IKFF, not as the kettlebell cop, but to offer assistance and guidance, continued education as and where needed. Not everyone will teach or offer kettlebell training to their clients. It is challenging and requires a certain mindset and maturity, but those who do know that it's not the size of the kettlebell that matters, it's how you lift it.
With that I offer my congratulations to the new CKTs and my support as the regional IKFF representative to further promote your individual education and assistance.
A special mention to one of my clients, Sean Lee, who attended the recent CKT and was one of the few who made the grade, recently recovering from 3 dislocated ribs several days before. Well done!
25 November 2009
24 November 2009
22 November 2009
Wrist bands for kettlebell training
For kettlebell lifters: newbies or sweaty folks.
I made some kettlebell wristbands out of normal sweatbands that you can buy from any sports store for my wife who is an avid kettlebell lifter about two years ago.
Her small wrists did not like the kettlebell pressing directly onto the thinnest part of her forearm. While the regular sweat bands were alright, they did not provide sufficient cushioning on long sets as the bands soaked through and thinned out.
My home-made, DIY solution was this.
I got an old yoghurt container, food grade plastic and cut it into smaller strips. This grade of plastic is pretty good as I can throw the finished project into a washing machine and clothes dryer after a heavy workout without the fear of it melting or changing shape.
A circular container seems to work best as it can follow the contour of the forearm.
I made sure that I rounded off the corners using a simple pair of scissors.
Next, I made a small hole following the stitching lines on the inside of the sweatband.
You will need to turn them inside out to see the stitching. As the fabric stretches I made a small 3cm cut.
I chose a pair of longer sweatbands that provided more coverage on the forearms.
If you have a stitched logo on the sweat bands, make the cut on the same side as the logo (directly behind the logo). I'll explain why later on.
Carefully fold the plastic sheet and position it inside the cut of the sweat band until it is fully inserted.
Move the plastic sheet all the way around to the opposite side of the logo and you're done!
When you are using the sweat band, the plastic sheet should be on the top of your forearm, and it should be sandwiched between your arm and the kettlebell. This works really well for beginners and people who experience discomfort in the kettlebell rack position.
The logo (if any) should be on the palm side of your forearm away from the plastic sheet.
There are a couple of reasons for this:
1. The embroidered logo can "push" into your arm when the kettlebell presses against it.
2. When you have to wipe off forehead sweat with the wristbands, the logo is now raised up by the plastic sheet and it can scratch your face
3. Having the blank side of the wrist band prevents (1) and (2) from happening and you can fully concentrate on the kettlebell.
This is also a great way to recycle old food containers and put it to good use. Now your kettlebell passion can also be an environmentally-friendly hobby too!
The final reason to go with sweat bands is, well, sweat.
I found that while chalking the hands help the grip, after a while the sweat from the upper body makes its way down the length of your arms and mixes with the chalk, a potentially painful experience. The chalk proceeds to cake up on the handle. Caked chalk , tired and tender palm usually results in torn callouses, new blisters, and all the goodies that go along with high rep sets.
Sweatbands will act to prevent or minimize the sweat from making it down to your palm and grip, hopefully prolonging your lifts and allowing you to concentrate on the next rep.
Overall, these are inexpensive and a great way to help your kettlebell workout.
Have fun!
I made some kettlebell wristbands out of normal sweatbands that you can buy from any sports store for my wife who is an avid kettlebell lifter about two years ago.
Her small wrists did not like the kettlebell pressing directly onto the thinnest part of her forearm. While the regular sweat bands were alright, they did not provide sufficient cushioning on long sets as the bands soaked through and thinned out.
My home-made, DIY solution was this.
I got an old yoghurt container, food grade plastic and cut it into smaller strips. This grade of plastic is pretty good as I can throw the finished project into a washing machine and clothes dryer after a heavy workout without the fear of it melting or changing shape.
A circular container seems to work best as it can follow the contour of the forearm.
I made sure that I rounded off the corners using a simple pair of scissors.
Next, I made a small hole following the stitching lines on the inside of the sweatband.
You will need to turn them inside out to see the stitching. As the fabric stretches I made a small 3cm cut.
I chose a pair of longer sweatbands that provided more coverage on the forearms.
If you have a stitched logo on the sweat bands, make the cut on the same side as the logo (directly behind the logo). I'll explain why later on.
Carefully fold the plastic sheet and position it inside the cut of the sweat band until it is fully inserted.
Move the plastic sheet all the way around to the opposite side of the logo and you're done!
When you are using the sweat band, the plastic sheet should be on the top of your forearm, and it should be sandwiched between your arm and the kettlebell. This works really well for beginners and people who experience discomfort in the kettlebell rack position.
The logo (if any) should be on the palm side of your forearm away from the plastic sheet.
There are a couple of reasons for this:
1. The embroidered logo can "push" into your arm when the kettlebell presses against it.
2. When you have to wipe off forehead sweat with the wristbands, the logo is now raised up by the plastic sheet and it can scratch your face
3. Having the blank side of the wrist band prevents (1) and (2) from happening and you can fully concentrate on the kettlebell.
This is also a great way to recycle old food containers and put it to good use. Now your kettlebell passion can also be an environmentally-friendly hobby too!
The final reason to go with sweat bands is, well, sweat.
I found that while chalking the hands help the grip, after a while the sweat from the upper body makes its way down the length of your arms and mixes with the chalk, a potentially painful experience. The chalk proceeds to cake up on the handle. Caked chalk , tired and tender palm usually results in torn callouses, new blisters, and all the goodies that go along with high rep sets.
Sweatbands will act to prevent or minimize the sweat from making it down to your palm and grip, hopefully prolonging your lifts and allowing you to concentrate on the next rep.
Overall, these are inexpensive and a great way to help your kettlebell workout.
Have fun!
21 November 2009
19 November 2009
Pro Series 24kg: REVIEWS
Description: Competition grade kettlebell
Weight: 24kg
Colour: Green
Recommended: Mens' Intermediate 2
Material: Steel
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