{"id":581,"date":"2019-01-31T09:57:41","date_gmt":"2019-01-31T09:57:41","guid":{"rendered":"http:\/\/localhost\/wp\/?p=581"},"modified":"2019-03-19T03:54:04","modified_gmt":"2019-03-19T03:54:04","slug":"kettlebells-how-to-do-it-right","status":"publish","type":"post","link":"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/","title":{"rendered":"Kettlebells: How To Do It Right"},"content":{"rendered":"

 <\/p>\r\n\r\n

Kettlebells are all the rage in fitness these days. \u00a0But these old school training tools can cause injury if not used properly. \u00a0We interviewed Sandy Sommer, RKC of\u00a0Charm City Kettlebells, a 4 year kettlebell expert to get the pros and cons of kettlebells.<\/strong><\/p>\r\n\r\n\r\n\r\n

\r\n
\"\"<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

What do you need to know about kettlebells?<\/strong><\/p>\r\n\r\n\r\n\r\n

Sandy:<\/strong>\u00a0The first think is to remember the dynamic nature of most kettlebell exercises. You\u2019re working in an arc instead of perpendicular to the ground. \u00a0There\u2019s a huge opportunity for injury if they\u2019re not done well and safely. I really don\u2019t think anybody has any business picking up a kettlebell without instruction or they\u2019re potentially going to injure themselves.<\/p>\r\n\r\n\r\n\r\n

Why the risk of injury?<\/strong><\/p>\r\n\r\n\r\n\r\n

Sandy:<\/strong>You\u2019re talking about something that is moving on an arc and has momentum behind it. \u00a0You have to know the appropriate size bell. \u00a0Too light is going to be as dangerous as too heavy.<\/p>\r\n\r\n\r\n\r\n

What is a typical first session like?<\/strong><\/p>\r\n\r\n\r\n\r\n

Sandy:<\/strong>We interview someone and make sure that their past doesn\u2019t preclude them for doing kettlebells such as joint impingements or other injuries. \u00a0You need some prudence and self-awareness and dialing back the testosterone a bit if you will. \u00a0Form is everything. We don\u2019t train to failure, we leave a little something in the tank. \u00a0When I read that so and so did 300 swings in a row it leaves me scratching my head because no one should think that\u2019s typical. \u00a0A session can take an hour with warm ups and stretching but the kettlebell part is about 20 minutes, usually no more.<\/p>\r\n\r\n\r\n\r\n

Why is working with a certifed kettlebell trainer so important?<\/strong><\/p>\r\n\r\n\r\n\r\n

Sandy:<\/strong>\u00a0Why certification is so important is that your average personal training certification doesn\u2019t include kettle bell training. \u00a0You don\u2019t teach spin unless you\u2019re a certified spin instructor but that hold true with kettlebells and that bothers me. \u00a0My feeling is that it does require a body of knowledge to teach safely. \u00a0Some of the stuff I\u2019ve seen on You Tube as instructional as horrendous.<\/p>\r\n\r\n\r\n\r\n

How are Kettlebells different from free weights?<\/strong><\/p>\r\n\r\n\r\n\r\n

Sandy:<\/strong>Kettlebells behave heavier than they actually are because the center of gravity is below the grip, not in line with the grip and you\u2019re moving in an arc instead of perpendicular to the ground.<\/p>\r\n\r\n\r\n\r\n

What\u2019s so great about kettlebells?<\/strong><\/p>\r\n\r\n\r\n\r\n

Sandy:<\/strong>\u00a0I move better at 48 then I did when I was 23 and just finished playing college football. \u00a0I have no pain anywhere and I did have some lumbar pain that I had to live with for quite some time. \u00a0One of the most beneficial things is how to use the glutes.<\/p>\r\n\r\n\r\n\r\n

I\u2019ve got a six pack just from doing kettlebells. \u00a0I see better butts, better legs, better abs, better everything. \u00a0Every exercise we get folks involved with is truly a full body movement pattern.<\/p>\r\n\r\n\r\n\r\n

What\u2019s the best way to move?<\/strong><\/p>\r\n\r\n\r\n\r\n

Sandy:\u00a0<\/strong>Done properly all the movement is from anterior (in front of the body) to posterior (behind the body). What we see is a lot of people than end up rotating theri spine along the thoracic area or rounding their back through the lumbar or the cervical part of the spine. \u00a0The spine should stay neutral.<\/p>\r\n\r\n\r\n\r\n

The eyes should never follow the kettlebell, the neck should be neutral, the whole spine should be neutral. \u00a0We see a lot of rounding and flexion and that\u2019s wrong.<\/p>\r\n\r\n\r\n\r\n

More Info<\/strong><\/p>\r\n\r\n\r\n\r\n

Sandy is certified through the\u00a0Russian Kettlebell Challenge Certification<\/a>. \u00a0He recommends buying kettlebells from\u00a0here<\/a>. He also recommends working with people who are trained through the\u00a0International Kettlebell and Fitness Federation<\/a>.<\/p>\r\n\r\n\r\n\r\n

You should always make sure that your kettlebell trainer is also a certified personal trainer and has a good solid understanding of anatomy before working with them.<\/p>\r\n\r\n\r\n\r\n

What do you think of kettlebell training? \u00a0Have you tried it? \u00a0Do you know anyone who was injured from it?<\/p>\r\n\r\n

 <\/p>","protected":false},"excerpt":{"rendered":"

  Kettlebells are all the rage in fitness these days. \u00a0But these old school training tools can cause injury if not used properly. \u00a0We interviewed Sandy Sommer, RKC of\u00a0Charm City Kettlebells, a 4 year kettlebell expert to get the pros and cons of kettlebells. What do you need to know about kettlebells? Sandy:\u00a0The first think …<\/p>\n

Kettlebells: How To Do It Right<\/span> Read More »<\/a><\/p>\n","protected":false},"author":1,"featured_media":582,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_newsletter_tier_id":0,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[19],"tags":[31],"jetpack_publicize_connections":[],"yoast_head":"\nKettlebells: How To Do It Right - Lisa Johnson Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kettlebells: How To Do It Right - Lisa Johnson Fitness\" \/>\n<meta property=\"og:description\" content=\"  Kettlebells are all the rage in fitness these days. \u00a0But these old school training tools can cause injury if not used properly. \u00a0We interviewed Sandy Sommer, RKC of\u00a0Charm City Kettlebells, a 4 year kettlebell expert to get the pros and cons of kettlebells. What do you need to know about kettlebells? Sandy:\u00a0The first think … Kettlebells: How To Do It Right Read More »\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/\" \/>\n<meta property=\"og:site_name\" content=\"Lisa Johnson Fitness\" \/>\n<meta property=\"article:published_time\" content=\"2019-01-31T09:57:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-03-19T03:54:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/01\/kettlebells-300x165.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"300\" \/>\n\t<meta property=\"og:image:height\" content=\"165\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lisa Johnson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lisa Johnson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/\",\"url\":\"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/\",\"name\":\"Kettlebells: How To Do It Right - Lisa Johnson Fitness\",\"isPartOf\":{\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/#website\"},\"datePublished\":\"2019-01-31T09:57:41+00:00\",\"dateModified\":\"2019-03-19T03:54:04+00:00\",\"author\":{\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/#\/schema\/person\/387de3c4e178972627f64018b986110a\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.lisajohnsonfitness.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kettlebells: How To Do It Right\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/#website\",\"url\":\"https:\/\/www.lisajohnsonfitness.com\/\",\"name\":\"Lisa Johnson Fitness\",\"description\":\" Fitness Tips, Nutrition Advice, Gear Reviews\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.lisajohnsonfitness.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/#\/schema\/person\/387de3c4e178972627f64018b986110a\",\"name\":\"Lisa Johnson\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.lisajohnsonfitness.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/eee50530ebd848d785e2a47aab4506e9?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/eee50530ebd848d785e2a47aab4506e9?s=96&d=mm&r=g\",\"caption\":\"Lisa Johnson\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kettlebells: How To Do It Right - Lisa Johnson Fitness","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/","og_locale":"en_US","og_type":"article","og_title":"Kettlebells: How To Do It Right - Lisa Johnson Fitness","og_description":"  Kettlebells are all the rage in fitness these days. \u00a0But these old school training tools can cause injury if not used properly. \u00a0We interviewed Sandy Sommer, RKC of\u00a0Charm City Kettlebells, a 4 year kettlebell expert to get the pros and cons of kettlebells. What do you need to know about kettlebells? Sandy:\u00a0The first think … Kettlebells: How To Do It Right Read More »","og_url":"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/","og_site_name":"Lisa Johnson Fitness","article_published_time":"2019-01-31T09:57:41+00:00","article_modified_time":"2019-03-19T03:54:04+00:00","og_image":[{"width":300,"height":165,"url":"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/01\/kettlebells-300x165.jpg","type":"image\/jpeg"}],"author":"Lisa Johnson","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Lisa Johnson","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/","url":"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/","name":"Kettlebells: How To Do It Right - Lisa Johnson Fitness","isPartOf":{"@id":"https:\/\/www.lisajohnsonfitness.com\/#website"},"datePublished":"2019-01-31T09:57:41+00:00","dateModified":"2019-03-19T03:54:04+00:00","author":{"@id":"https:\/\/www.lisajohnsonfitness.com\/#\/schema\/person\/387de3c4e178972627f64018b986110a"},"breadcrumb":{"@id":"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.lisajohnsonfitness.com\/kettlebells-how-to-do-it-right\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.lisajohnsonfitness.com\/"},{"@type":"ListItem","position":2,"name":"Kettlebells: How To Do It Right"}]},{"@type":"WebSite","@id":"https:\/\/www.lisajohnsonfitness.com\/#website","url":"https:\/\/www.lisajohnsonfitness.com\/","name":"Lisa Johnson Fitness","description":" Fitness Tips, Nutrition Advice, Gear Reviews","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.lisajohnsonfitness.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.lisajohnsonfitness.com\/#\/schema\/person\/387de3c4e178972627f64018b986110a","name":"Lisa Johnson","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.lisajohnsonfitness.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/eee50530ebd848d785e2a47aab4506e9?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/eee50530ebd848d785e2a47aab4506e9?s=96&d=mm&r=g","caption":"Lisa Johnson"}}]}},"jetpack_featured_media_url":"https:\/\/www.lisajohnsonfitness.com\/wp-content\/uploads\/2019\/01\/kettlebells-300x165.jpg","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKAOT-9n","_links":{"self":[{"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/posts\/581"}],"collection":[{"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/comments?post=581"}],"version-history":[{"count":3,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/posts\/581\/revisions"}],"predecessor-version":[{"id":811,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/posts\/581\/revisions\/811"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/media\/582"}],"wp:attachment":[{"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/media?parent=581"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/categories?post=581"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lisajohnsonfitness.com\/wp-json\/wp\/v2\/tags?post=581"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}