Delaine and I were both asked to be Assistant Instructors at the Certification, which is a really an honor.
Just for fun, Delaine grabbed two 106lb kettlebells and casually deadlifted them. That lead to Dave Whitley and myself, and I think even a few others videoing her deadlifting the two "Beast" kettlebells.
All told she must have deadlifted the 212lbs about 5 times, and not once did it look really hard.
Most of my clients are women. While most people who swing a kettlebell instinctually can tell that it will be good for fat loss… still nearly every new client asks me the same thing – "Will I bulk up if I lift heavy?"
The answer is "no". Clearly you won't bulk up if you lift heavy.
So I had to get an interview with Delaine about why she uses kettlebells with her fat loss clients, and why girls shouldn't be afraid of lifting heavy.
Essentially, Delaine recommends women do full body lifts like deadlifts, swings, get ups, squats, ect., if they want to be lean and toned. That's why kettlebells are an ideal tool for fat loss – it's all full body movements.
In the video playlist above, Delain does:
– deadlifts with 212lbs
– get-ups with 44lbs
– kettlebell swings with 70lbs
– kettlebell snatches with a 36lb kettlebell
I would say that would make her uncommonly strong in a "normal gym setting". In the kettlebell world, that's strong, but it's not nearly as shocking. Hmmm… maybe that's why girls who lift kettlebells are always so lean…
If you're in Atlanta, I highly recommend getting kettlebell instruction from Delaine at www.gymcondition.com.
If want to get kettlebells, I recommend DragonDoor's "Russian Red" Kettlebells.
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Josh News: Lots of travelling
Soooooooo busy right now!
Just got back from St. Paul Minnasota and the RKC Certification! I snatched the 52lb kettlebell 66 times (30L+36R) and passed the technique test, so I'm official for another two years. Then the fun began! Getting asked back as an Assistant Instructor for the certification was amazing.
It was SO MUCH FUN! The RKC organization and strength training system is about so much more than just kettlebells… I'll write a whole post about it later. I'm just super stoked to have gotten to be part of that.
This tomorrow I'm off to Las Vegas for the weekend with my wife Lais, and one of her best friends from Brazil, Elis. It's gonna be awesome. You guys will probably read this post on Monday or Tuesday, so I might even be back by the time you read this.
Right now I'm off to see some Roller Derby with my friend John. You may remember him from my post The Fastest 300 In Denver. Miss that dude, he's been in New Zealand for a year or so. If you've never seen Roller Derby, it's the freakin coolest sport ever! You totally have to check it out.
Anyway, Roller Derby tonight right into Las Vegas tomorrow. It's gonna be a pretty awesome weekend.
Gotta go!
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By Josh Hillis, RKC Level 2
If you want to know what real workouts look like, check out my two newest books:
Fighter Workouts for Fat Loss For Women – www.fw4fl4w.com
and Fighter Workouts for Fat Loss for Men – www.fw4fl.com
"I ripoff Josh Hillis' workouts to use with my clients on a regular basis." Dave Whitley, Senior Russian Kettlebell Challenge Instructor, and owner of Nashville's best fat loss bootcamp.
For information about kettlebell classes in Denver, click here:
www.denver-kettlebell-bootcamp.com
© Joshua Hillis 2008
Hey Josh,
I love these workouts but I have a question about the form. Every time I see someone doing kettlebell swings, they seem to lock their knees when their arms are fully extended. Isn’t this bad for the knees? I’ve started working out using a lot of squats and lunges, and I’m noticing that my knees are becoming a little sensitive. Any advice?
Wow! Thanks for replying to my comment in your other post Josh! I can’t wait to see your post about Julianne Hough, and I think I’m gonna go buy heavier free weights asap.
Great pumpkin workout, that’s totally awesome and I never would have thought of it. Thanks for inspiring me to try to get fitness in any way I can.
Great question Andrea, I get sensitive in the knees when I do lunges as well.
love the blog. love the info. you sure do know you’re stuff but i have to wonder..
why don’t YOU have a ROCKSTAR body?
where are the ripped muscles?
the abs?
:[
Hi Andrea and Kate!
RE: Knees
There’s nothing wrong with locking out the knees. In fact, your knees were designed to lock out, that’s why they do that.
The trick in a kettlebell swing is to pop your hips forward, and pull your knees UP. People may get a little tweaked when they snap their knees BACK.
Just remember – hips forward, knees pull up.
If your knees are getting tender from squats and lunges, you’re doing them wrong. Or it’s too much volume (too many sets and reps) too soon.
But usually it’s a small form issue.
Your knees should stay behind your toes – you should sit your butt back, NOT push your knees forward. If your knees come forward, they will hurt.
Another way to look at that – is the weight on your heels or toes? If the weight is on your toes, your knees are going to hurt.
Your knees and toes have to be on the same track (i.e. face the same direction), if your toes point one way, and your knees are pointing inward or outward of that, they’re going to hurt.
Dear Jack, I’m glad you like my blog.
Totally valid question. I was hurt for a year, and got very weak and skinny fat. It sucked. It was actually the ultimate in sucking.
And then coming back from that… it was kind of like never having worked out at all. Starting from less than zero, because even zero isn’t in pain. So I built back very slowly – starting with full range of motion, pain free. Then slowly starting to add load to that. Finally I got back to zero, and could start working out again.
My first priority coming back was to re-certify as a kettlebell instructor. The RKC Instructor Certification Course is one of the few certs that requires a person to pass a strength test, and to demonstrate technique.
So all of my training has revolved around that.
I more than hit all of the physical standards for that – including one arm snatching a 52lb kettlebell 66 times without setting it down and switching hands only one time. If you’ve never tried that, it’s actually the grip that gets you.
On top of that, I was required to, with perfect form, do a bunch of double swings with 88lbs (two 44lb kettlebells), double cleans, double presses, and kettlebell front squats.
This is a base level of fitness for a kettlebell instructor, but after being hurt for so long, I am very, very happy healthy, pain free, full range of motion and to be back to this level of fitness.
And on this base I can continue to build to something that, hopefully Jack, you’re more impressed with. It’s heartbreaking for me not to live up to the expectations of random internet people I don’t know…. but some how I manage to keep my head up while I’m getting stronger, more muscular, and leaner every month.
Hi Josh! Thanks to stumbling on to your blog a few months back, and seeing you rave many times about kettlebells, I bought one today!!
I did a 20 minute workout with it today, 15 pounds. 90% was just learning the swings and getting the rhythm down. I attempted a few cleans too, but I’m just not quite there yet, lol. I just wanted to say that that short 20 minutes rocked me so much more than I thought!! I definitely see how it’s going to improve my fitness level, so many thanks to you and your ravings! =)
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Pretty sure I sold your mate John some kettlebells when he was over here in New Zealand. Small world.