idahokettlebells.com Blog

Overhead lifting is the ultimate test of full-body strength.

Since before the first Olympics, lifting heavy objects overhead has been the ultimate test of strength.
Every part of the human body is placed under load while lifting a heavy object overhead, such as during a dumbell or kettlebell military press.
Forget the bench press. The bench press is an artificial, gym creation. Lifting something heavy from the ground overhead is not.

Seated or machine presses are not the same.

What about “military presses” on a Smith rack or other machine? Isn’t that the same thing? They smoke they shoulders, and you get a great burn in your deltoids and triceps.
No. Machine presses are not even the same thing.
Anything done in a machine or seated does not require nearly the spinal stabilization or central nervous system demand lifting an actual object overhead does.
And, if you want to gain strength, forget about the “burn.”
There are lot of things that burn. Placing a hand on a hot stove burns, but does not make you stronger. Training for the burn is bodybuilder nonsense, not strength training.
Furthermore, the military press is only done from a standing position, with locked knees. It is not performed seated, nor in some kind of pussified machine.
Traditionally, it was done with the heels together and feet facing out at a 45-degree angle, as if standing at attention in a military formation. It has, however, changed so that any locked-knee overhead press is known as the military press.

Overhead lifting can be done with any implement

Overhead lifting can and should be done with a wide variety of implements. My favorite is the kettlebell. The kettlebell’s offset center-of-gravity requires a great deal of stabilization, which challenges every muscle from the fingertips to the toes.
No kettlebell? No problem. The dumbell military press is a great exercise.
No dumbell? Still no problem. Overhead lifting can be done with a sandbag, medicine ball, or whatever you can imagine.
The barbell military press is a great exercise, and is considered by many to be the ultimate test of upper-body strength, with much more carryover to other activities than the bench press; however, it is significantly more technical than a dumbell or kettlebell press and should be only attempted after careful study and/or professional coaching.

What about cardiovascular conditioning?

The demand placed on every muscle group that comes from lifting a heavy object from the ground to full overhead lockout is incredible. When done for high reps, it equals a cardiovascular workout unmatched by literally anything.
Doubt this? Then try this for size. Find a dumbell or sandbag you can lift from floor to overhead lockout for about 10 reps before failure. Find a quarter mile track, or just take it right next to your treadmill at your local gym.
Clean and press the weight 5 times. Then run a quarter mile as fast as possible. Repeat for rounds for 20-30 minutes.
That’s it. No “abs” at the end of the workout. No idiotic bicep curls or tricep extensions. No boring “cardio” session afterwards. You’re done. Cooldown, stretch and then eat.

Overhead lifting is safe if done properly.
An often-cited reason for not including overhead lifting in a strength training program is because it “hurts my shoulders” or fear of injury.
Unless you have some prior injury, there is no reason not to include overhead lifting in your exercise, if you do it properly. I have women senior citizens clean and press 26lb kettlebells overhead on a regular basis with zero injury. On the contrary, increased range-of-motion and injury resistance are to be expected with correctly-done overhead lifting.
At the same time, I know young, otherwise strong women that cannot lift ½ that amount safely. It is all about proper technique and preparation.
If it hurts, you are probably doing something wrong, or have some flexibility issues that must be addressed, whether you plan to press overhead or not.
Get some training from a legit trainer. Correct overhead lifting takes practice and technique, something usually not covered in a multiple-choice trainer certification, or part of some corporate gym’s “sales” training.
And no, overhead lifting does not cause rotator cuff injury, but improper overhead lifting can cause any number of injuries, just like any exercise done with too much weight, too soon or lack of attention to correct technique.

Strength is a skill
Overhead pressing requires skill and body-awareness. That means you have to actually pay attention and focus while performing this activity. Watching the TV in a cushy commercial gym while attempting to barbell press your bodyweight is a recipe for disaster, and possibly a good Youtube video.
Focus and learn to use your body. Learning to use your body more efficiently should be part of any exercise routine.
Learning a challenging activity like pressing weight overhead will build neuromuscular efficiency that will pay off in almost every aspect of your strength and health.

-Jim Beaumont
NCSF-CPT
CrossFit/Tactical Athlete Certified Kettlebell Instructor
www.idahokettlebells.com

Here is something I came up with the other day. Sorry, no video to go with it.

Yes, there is CrossFit’s Filthy 50, and Gym Jones’ “300.” There are 400 reps total here.

You call it what you want, but be sure to work within your abilities, and don’t be afraid to reduce the weight or reps. Don’t say I didn’t warn you. Unless you are experienced with this type of workout you run the risk of injury, and above all I don’t recommend ANYONE try this without professional supervision and instruction.
-Jim

50 BOX JUMPS (24″)
50 PULLUPS
50 BAR DIPS
50 BW SQUATS
50 2-ARM SWINGS (32KG)
50 SNATCHES (25L/25R W/32KG)
50 TOES-TO-BAR
50 SINGLE-ARM JERKS (25L/25R W/32KG)

I will be closed June 25th, 26th and 27th.

New group kettlebell fitness training hours:

Monday-Friday: 12 p.m.
Tuesday and Thursday: 5:30, 6:30 and 7:30 p.m. (gym is open from 5-9 p.m.)
Wednesday: 5:30 p.m.
Friday: 12 p.m.
Saturday: 9 a.m. (beginner) 10 a.m. (advanced). Open gym 5-9 p.m.
Sunday: 9 a.m. (beginner) 10 a.m. (advanced)

Here are a couple new videos. No wimps allowed!

Click here to visit Kettlebell Inc.

Click here to visit Kettlebell Inc.

Jim Beaumont

Create Your Badge
Random thoughts about training, from Jim.

A while back I wrote a Facebook post that said something about subscribing to a number of training resources, most of which dealt with how to earn as much money as possible, but not anything about actual training. Some of these sites actually primarily dealt with how to train as little as possible, some only a few hours per week.

I actually was offended by that concept and it has grown on me. I occurred to me that almost every waking moment I spend has to do with learning how to train better, or how to acquire some piece of equipment or facility enhancement that may assist me in training others or myself.

The thought that I would train less hours per day and spend more time behind a computer or doing less work actually terrifies me. I do what I do because I don’t have to spend time behind a desk and get to actually work to make people stronger. I love every second of it.

Part of that satisfaction is in knowing that the more I train, the better I become at it. I get a sense of satisfaction in knowing that I am building my skill as a trainer.

I have worked in professions that requred me to sit the majority of the day, and it sucked. I literally found myself envying the nightime freight stockers at Wal-Mart, because they got to move while they worked.

Now, I am not against making money. No one is. There is nothing wrong with charging a fair price for a service. But, when your motivation is only to do that, everything else suffers.

I remember almost a year ago, when I first started training for myself. I had little equipment and was training out of a very rough warehouse gym. It was 100 degrees in that place and four very dedicated individuals showed up to train with me.

They each picked up a single kettlebell and proceeded to work their asses off on the workout for the day: Single-arm kettlebell thrusters (5L/5R) then 15 kettlebell swings, max rounds in 20 minutes. How simple? But, what an asskicker.

They could have been training in comfort at a corporate gym, and most had memberships at one nearby. They chose to follow me to that dungeon and sweat, sweat and sweat.

That is the exact moment I realized that – above all else – the training and workout must not be compromised, regardless of the circumstance or equipment available.

I committed to spend extra time constructing the most efficient exercise possible, because I simply didn’t have anything else to offer.

The only commodity I had was training. I paused every day and took extra time to go over training plans for the day. When in doubt, I repeated to myself these concepts: Put the client’s workout above all else, and that I had nothing BUT training to offer. It had better be the best around, because I sure didn’t have some luxury facilty.

There is an old saying that you should never be afraid of the weapon, but the man (or woman) that holds it. The tools are not important. Constructing an efficient – not to be confused with “hard” – workout is what is important.

Lose sight of that, and you are no longer a trainer. You are a sleazy salesman, and no one respects you. No committed person wants to train with you, and you just plain suck.

-Jim

Visit Boise Kettlebell Training

Expanded Caldwell Hours

I have expanded Caldwell group class hours. I will not be conducting regular Boise classes anymore, but will work by-appointment on a limited basis.

Caldwell group class times are as follows:

Monday – 12 p.m.
Tuesday – 12 p.m., 5:30 p.m., 6:30 p.m., and 7:30 p.m.
Wednesday – 12 p.m., 5:30 p.m.
Thursday – 12 p.m., 5:30 p.m., 6:30 p.m., and 7:30 p.m.
Friday – 12 p.m.
Saturday – 9 a.m., (beginning) and 10 a.m., and usually open gym time from 5-9 p.m.
Sunday – 9 a.m. (beginning) and 10 a.m.

Of course, I still work by appointment throughout the day. Call ahead to let me know if you want to come check the place out.

Also, remember that I now require all new members to work with me individually a few times before attending regular group classes. I do this for safety, but also to maintain a high level of training for everyone.

The Caldwell group classes and individual training have been picking up and we are truly building a fitness community in the area. In working with the management at Goalz indoor soccer facility, I have gained access to an amazing facility, and my style of fitness training is steadly attracting more and more people who are learning that the “big box” corporate gyms, full of machines, mirrors and TV sets just don’t cut it for the serious fitness enthusiast.

Kettlebell Inc. Online Magazine.

I had the honor of being featured in one of the few kettlebell training publications recently.

Click here to visit Kettlebell Inc.

Since the subject matter is really pretty specific, I decided to add a video to depict the workout descrbed.

Taekwon-do Hyung/Kettlebell Snatches – Kettlebell Info. May 2010 from Jim Beaumont on Vimeo.

Jim Beaumont

Create Your Badge

5 – Week Kettlebell Strength and Conditioning Academy: Starting June 14

Monday, June 14th through July 16th, Idaho Kettlebells will be holding an intensive 5- week kettlebell training course.

Classes will be held at 5:30 a.m. Monday through Friday at Idaho Kettlebells at 1505 Industrial Way in Caldwell.

What will be covered:
Week 1 will cover basic kettlebell techniques, Weeks 2-5 will progress through a proven full-body kettlebell conditioning regimen, proven to increase strength and conditioning, without muscular bulk.

Yes, you will be building muscle “tone” during this program, but more importantly, you will be building strength. This is a great prep for swimsuit season. The core, legs and hips will be blasted every day. All the cardiovascular conditioning you can handle will be part of every workout.

This program is perfect for off-season athletes to build shoulder stability and core strength. Martial artists, who desire to be as strong as possible without weight gain, will find this ideal.

Hypertrophy (an increase in muscle size) is not the goal of this program. Strength and physical conditioning is. This is not bodybuilding, or some “bootcamp” which bombards trainees with endless exercise “busy work.”

Nutritional recommendations will be included.

I am strictly limiting enrollment to 10 people, to ensure quality instruction.

Cost: $149 per person. Bring a friend and get $30 off your enrollment.

Contact me at idahokettlebells@gmail.com or call me any time at (208) 412-6079.

Here are a few new videos that show some of the happenings at Idaho Kettlebells. We are in the process of upgrading the facility, and may soon be adding some flooring which will permit some martial art training. Standby on that one.

Also, since the weather is getting warmer the indoor soccer field (at Goalz indoor soccer) is free most of the time. That means a ton of room to play.

In cooperation with Goalz, we are in the developmental stages of creating a multi-use facility that will offer a wide variety of fitness options.

Remember, I have free introductory kettlebell classes Saturday and Sundays at 9 a.m.

Don’t forget to login at my interactive website: www.boisekettlebells.ning.com

Here are the new videos:

Schedule:
12 p.m. small-group training at Caldwell facility. Monday thru Friday.
5:30 p.m. Tuesday, Wednesday, Thursday at Caldwell facility.
7:45 p.m. Monday, Tuesday and Thursday at Kim’s Taekwon-do in Boise.
9 a.m. Saturday and Sunday at Caldwell facility (beginner class)
10 a.m. Saturday and Sunday at Caldwell facility.

Here are the sick videos from this Saturday.

Supplemets and Buybulkwhey protein.

Whenever the subject of maximizing one’s training comes up, the subject of supplementation is usually not far behind. This is understandable. The supplement industry is huge, and spends a zillion dollars a year advertising in just such a way as to make one think that taking this or that particular supplement is either simply good for you, or necessary to achieve one’s fitness goals.

While I certainly don’t claim to be a chemist or biologist, I have used – and know those who have used – a good number of the different sports nutrition supplements over the years. Some are good and some are not.

I do have opinions on specific products or brands. I won’t share them here. You are free to ask me any time and I will give you my honest answers.

What I will say is that I am not compensated in any way for recommending any particular supplement brand, and I plan to keep it this way.

To be trusted is the most important thing to me as a trainer and as a person. If, as a trainer, I recommend something based your needs, I want there to be no doubt that it is because I believe it to be safe, have seen it work (or at least know the ingredients to be effective), and think it is the best thing out there for your goals.

It is not because I am making money from it. Whatever amount of money to be gained from selling a supplement is nothing compared to building the trust of those I train.

There is currently only one nutrtional supplement I am promoting across the board: Buybulkwhey protein. It is a local company, and there is no added garbage in it.

Full disclosure: Since I signed up to be a Buybulkwhey.com associate on their site (as anyone can) I get 5lbs of free protein for every 50lbs bought from my link. Trust me, this is not enough to sway my opinion if I couldn’t gag the stuff down, or didn’t think it was good stuff. It is currently the only whey protein my wife and I have in the kitchen. Oh, and the price is better than anything out there.

You can visit the Buybulkwhey.com site by clicking the banner below.

Want to burn 20 calories per minute during a kettlebell workout? Really?

Lately, every kettlebell instructor in the land is touting the recent ACE (American Council on Exercise) study that revealed that caloric expenditure during intense kettlebell training is up to 20 calories per minute.

What most of the would-be kettlebell instructors are failing to point out, is that what is being done during the workouts will feel like 20 calories per minute, and you have to be using a significant weight to put that kind of load on your body.

Note: this is not some sissy “kettlebell bootcamp” workout using small women’s kettlebells and doing nothing but stupid things like bicep curls and walking lunges with them.

The test is described as experienced kettlebell lifters more or less continously snatching kettlebells ranging from 26lbs to 44lbs. This is tough.

I can easily get my heartrate to 180bpm+ doing this with a 53lb kettlebell. This is not for everyone, and certainly not for someone new to kettlebell training.

The 10 minute workout described in the ACE article is akin to what the US Secret Service uses to test their special operations team’s fitness level. Trust me those guys are doing a little more than the local Globo-Gym’s “kettle-robics” class with cute, 18lb kettlebells.

The enclosed video is a short example of what this exercise looks like, but is only a few minutes long.

The actual study was done doing precise intervals of rest and work, and this a short continuous set using a 53lb kettlebell, rather than a 44lb.

I was gratified to find that a laboratory study confirmed what I already knew: That intense kettlebell snatch sets will smoke you faster than anything you can do in a gym. I know that when I was wearing a Bodybugg calorie monitoring device, I burned 16 to 18 calories per minute while doing hard “man-maker” workouts consisting of 53lb kettlebell snatch sets followed by ¼ mile runs.

Now, every trainer that has ever touched a kettlebell thinks their training is producing that type of load. It simply does not. And neither does every kettlebell workout I do.

For a kettlebell instructor to advertise that their training burns 20 calories per minute is misguided at best and false advertisement at worst, unless their folks are actually working at that intensity.

The bottom line is this: 20 calories per minute is hard work. Don’t think just because you are using a kettlebell you are automatically burning that much.

It takes discipline and guts to dig that deep. Not everyone has that type of motivation. I’m very happy to say that many of my Idaho Kettlebells Superwomen have it.

Here is one example:Jenny J. doing 1/4 mile runs, followed by a set of 40 snatches with a 35lb kettlebell, followed by 8 knees-to-elbows (on a 3″ pipe, no less).

She did this for 4 rounds, then threw up. That is what 20 calories per minute looks like.