All posts by NTrainers

Bodyweight Exercises Part II

July 6, 2019

THE NO-EXCUSES HOTEL ROOM BODYWEIGHT WORKOUT:

PART 2 – UPPER BODY/COREsusanne2

Last month, we featured the lower-body movements, which are much easier to perform with ONLY bodyweight – easier from the perspective of having a lot of options. The reason is that certain upper-body movements need some sort of device or apparatus to help us resist gravity. For example, how can you do a pull-up with just your bodyweight? The closest we can get to that would be pull-ups in a doorway that just happens to have a bar across it – unless your fingers and hands are so strong, that you can hang from the door molding. And, along the same lines, how can you do a lat pull-down with just your bodyweight, other than isometrics?
But, we promised a NO-EXCUSES upper-body workout. So, we’re suggesting movements including those that can utilize tools or devices found in most hotel rooms. For example, water bottles can take the place of dumb bells. The edge of a bed, couch, chair or desk can increase/decrease leverage/intensity. Even lifting a chair can be used for those looking for more of a challenge. In addition, the “core” will be involved with some, too, in order to pull them off (no pun intended).
For a well-rounded, complete upper-body workout, there are 5 planes of motion (or positions) that should be addressed:

Prone (Face Down):

  1. Ts, Ys, Ws, Ls, Ms (Scapula Retractions)
  2. Elbow Planks (many variations when you include leg movements – see next issue)
  3. High Planks (ditto)
  4. High-to-Low Planks (ditto)
  5. High-Plank Lat Pulls/Drags
  6. Push-ups (wide grip, close grip, triangle, on fists/fingertips)
  7. Seal Push-ups
  8. Downward Dogs
  9. Renegade Rows
  10. Bent Rows
  11. Bent Flyes
  12. Burpees (technically full-body, but definitely taxes the upper body)
  13. Bear Crawls (ditto)
   

Sagittal (Front/Back):

  1. Chin-ups (if there is a doorway bar)
  2. Chest Presses (wide and close grip; kneeling, sitting or standing)
  3. Close-grip Overhead Presses
  4. Tricep Overhead Extensions
  5. Tricep Dips (on couch or chair)
  6. Traditional Bicep Curls
  7. Preacher Curls
  8. Shoulder Front Raises
  9. Shoulder Front Push-downs (on a desk)
  10. Scaptions
  11. Towel Wrings
   

Vertical (Frontal/Lateral):

  1. Handstands (free or against wall)
  2. Handstand Push-ups (ditto)
  3. Pull-ups (if there is a doorway bar)
  4. Lat Pull-downs (ditto)
  5. Wide-grip Overhead Presses
  6. Upright Rows
  7. Cuban Presses
  8. Shoulder ABDuctions
  9. Shoulder ADDuctions
  10. Side Planks (see variations in next issue)
  11. Side-lying Tricep Dips

Horizontal (Transverse/Rotational):

  1. Shovels
  2. Chops
  3. Palloffs

Supine (Face Up):

  1. Chest Presses (wide and close grip)
  2. Skull Crushers (lying on the bed)
  3. Batwings
  4. Overhead Flexions
As with any fitness endeavor, you should always get clearance from your appropriate Medical Professionals. If you need help designing a program, always contact a Certified Fitness Professional. Coming next issue is The No-Excuses Hotel Room Bodyweight Workout: Part III – The Planks!
Susanne is ready to give you a hand. Contact Susanne today!

Sleep For Exercise Results

May 28, 2019

Sleep To Complete Your Workout

By Gail McGhie, personal trainer

Getting a good amount of sleep complements workouts, lowers stress levels, and contributes to healthy eating by reducing cravings for simple carbohydrates.  Good quality sleep also elevates mood, focus, balance and our health.  It’s essential to get your Z’s!

Hotel Room Body Weight Exercises- Lower Body

THE NO-EXCUSES HOTEL ROOM BODYWEIGHT WORKOUT:

PART 1 – LOWER BODY

It’s that time of year when school is out and parents are planning some much-needed family vacation time. Or, depending upon the destination, many travelers are seeking rates that are actually more affordable at this time of year. Whether you’re part of a family unit, a couple or traveling solo, Summer brings warmer weather and lots of tourism opportunities.
Many travelers might be lucky enough to book accommodations at a property with a first-class fitness facility. Other might choose a hotel with a fitness facility that consists of only a few pieces of cardio equipment and – if they’re lucky – a dumb bell rack, a few physio balls and some yoga mats. Still others might opt for reservations with hotels that don’t have a fitness facility at all, or with properties such as old-school bed & breakfasts or Air BNBs.
Whatever the case, there’s no need to worry. The following is a list of lower-body bodyweight movements that require NO equipment, which can be performed within the space of a yoga mat. The workout can be customized, based upon how many movements performed, the amount of sets and reps of each, and how much (if any) rest interval is taken between each movement.
SAGITTAL (FORWARD & REVERSE) PLANE:
 
  		1.
    Squat

    Traditional Squat;

  2. Sumo Squat;
  3. Split Squat;
  4. Forward Lunge;
  5. Reverse Lunge;
  6. Alternating Lunge;
  7. Single-leg Skater Squat;
  8. Pistol Squat;
  9. Single-leg Straight-leg Deadlift;
  10. March in place;
  11. March with elbow-to-opposite-knee;
  12. Skip in place;
  		13.
    Lateral Lunge

    Jump Squat;

  14. Calf Raise/standing – bilateral;
  15. Calf Raise/standing – unilateral;
  16. Hopping Calf Raise – bilateral;
  17. Hopping Calf Raise – unilateral.
FRONTAL (LATERAL) PLANE:
  1. Plie’ Squat:
  2. Lateral Lunge:
  		3.
    Cross Lunge

    Forward Crossover Lunge;

  4. Reverse Crossover Lunge;
  5. Shuffle;
  6. Skater;
  7. Lateral Bounding;
  8. Jumping Jack.
As with any fitness endeavor, a Certified Fitness Professional can help with designing a customized program. Coming next month is The No-Excuses Hotel Room Bodyweight Workout: Part II – Upper Body/Core!

Egg Bites for Breakfast

Rocket Fuel Power In a Double Order!

phillip tomlinson
 If you were to see me at the order counter, you could be sure of one thing:
I’d be there for the same double order, AS ALWAYS.
You see, some time back, as I looked for a fat-burning breakfast that could satisfy my appetite and help set my metabolism ablaze, I happened into these little nuggets that became favorites.
It was an “aha” moment and, instantly, that double order was a no-brainer.
Right then and there, I decided to make this find my own with a different spin – one that would make it into an even more potent fat incinerator.
But hold on to that thought for a moment while I tell you what happened as I waited at the counter one morning for my double order.
It was worth a smile when it crossed my mind that I’d found even greater fortune, not having to worry about scarcity where my little nuggets were concerned.
Yes, it seems no one else even cared they existed.
Simply put, that meant more for me.
But it also didn’t take long for a cloud to come over me:
You see, it began to dawn on me that my go-to nuggets could soon be marked for death.
To my disappointment, almost everyone – with their cup of Starbucks Joe, was opting for things like that eight-grain bread, banana nut bread and croissants.
Not a good thing if you’ve rolled out of bed, hit the road and have made this a breakfast habit.
To spell it out, that’s one way to wreck your metabolism rather than fire it up.
You see, things are often not what they seem, because that inviting nut bread boasts 50 grams of carbs, 25 of which are sugar. And that 8-grain bread? It’s no better. And let’s not even mention those croissants!
On the other hand, it was my lucky day when those sous vide egg bites made it into the Starbucks lineup. With their 30 grams of protein and less than five grams of sugar, that double order couldn’t be more satisfying for a quick metabolism pickup.
And don’t be turned off by those 14 grams of fat.
Yes, that’s no typo; I did mean 14!
And for greater ROCKET FUEL power?
This is where that spin I mentioned earlier comes in. I habitually add a little more fat by always bringing along a bed of avocado and a couple Cheddar cheese slices, the whole combo making for a more filling and heartier meal.
And where hearty is concerned, let’s put it this way:
If you were marooned on a desert island and sous vides miraculously rained down from heaven like manna, you could binge on them all day, burn a ton of fat and your heart would thank you for it.
Yes, you do need fat to burn fat and, in the battle of the bulge it can be your magic bullet
So, if you’re looking to drop some pounds, fat – along with a sensible exercise plan – can play a crucial role in helping you unearth that high-performance you.
Here’s the thing to remember:
Eat carbohydrates and protein when you’re active and protein and fat when you’re not.
I won’t get into the nuts and bolts of it all here, because you can always contact me for more information.
But what I can tell you is that I’ve used this strategy, in varying degrees, to spectacular effect.
Here’s the formula in a nutshell:
  1. Feed your muscles carbohydrates and protein, with as little fat as possible, about a half-an-hour before working out and, again, right after working out.
  2. Eat a fat-burning meal of Protein and fat about a half-an-hour later.
  3. For the rest of your day, eat fat-burning meals of protein and fat at two to two-and-a-half-hour intervals.
  4. When it’s a slow day, with little to no exertion, protein and fat is the way.
  5. Drink plenty of water.
And for your first fat-burning meal of the day, you may want to reach for that double order. Among other things, you may just be helping to keep my favored sous vide egg bites off death row.

Barbells, Vipr’s and Sandbags

March 28, 2019

Two Hands Are Better Than Onesusanne2

While last month’s article focused on unilateral (one-handed) tools, this month’s focus is on bilateral (two-handed) tools. A main advantage of bilateral work is you can lift a lot of weight. Another advantage is if a body part is mildly impaired, the non-impaired side can do the brunt of the work. And, as with unilateral tools, bilateral tools have similarities – but the beauty of each lies in their differences.

THE BARBELL

Testosterone is a hormone synthesized primarily by the testicles of males and the ovaries of females, as well as the adrenal glands. Its anabolic effects include the growth of muscle mass/strength, increased bone density/strength, and stimulation of linear growth and bone maturation.
In his book 50 Ways to Build Muscle, Dave Tuttle writes, ” … research has been done on individual exercises to determine whether they all produce the same hormone response. These studies by Kraemer, Fahey, Hakkinen, and others reveal that a significant release of testosterone is achieved during exercises that use large muscle groups, such as the powerlifting-style deadlift, power clean, and squat.” Let’s face it – the best way to do these lifts is with the old-school barbell.

THE ViPR®

According to viprfit.com, “Loaded Movement Training combines task-oriented movement patterning with resistance training. Agility and strength come from moving the body in a multitude of purposeful tasks with load … ViPRwas inspired by farm kids who moved with load in daily life and who were stronger than any other competitors in sport.”
On vipr.com, it says that, “Michol Dalcourt and Simon Bennett created ViPR … out of a need to create purposeful outcomes in athletic development working with hockey players in Canada.” The ViPR was launched in 2010 and redesigned in 2018 as the ViPR PRO “to reflect their original intention … to bring a tool to market which can load movement in order to generate adaptations that you may see with a farm kid – namely resilience and a capacity to function in odd positions.”

DVRT™s ULTIMATE SAND BAG™

In the DVRT™ Level 1 Certification(2014) manual, Josh Henkin, CSCS, writes, “DVRT [Dynamic Variable Resistance Training™] refers to the use of training implements that have an interior load that is not static. This may present itself in the form of water, sand, or a variety of various materials.” Henkin quotes Brooks Kubrik’s Dinosaur Training: “You need to supplement your barbell work with heavy objects that cannot be controlled no matter how you try – objects that by their very nature never fall into any sort of lifting groove.”
Henkin writes, “Barbells, dumbbells, kettlebells, and even medicine balls don’t alter their shape or load as you lift them. The center of mass is in an advantageous position making them a more stable implement. Sandbags are quite the opposite – with every repetition the weight and dimensions of the sandbag shift. This means no two repetitions are the same!”
So, whether you want to get your groove on or lift with the shifting sands, hire a qualified fitness professional trained in the specific use of these tools!
Susanne is ready to give you a hand. Contact Susanne today!

Exercise Mini Bands

Discovering Mini-Bandslisa

How can a rubber band small enough to fit in your bag help you get in shape?

1) Eliminate roadblocks to working out

Spring isn’t here…yet!  Getting motivated to go outdoors or even taking the train to the gym can be a challenge when it’s cold, windy, and rainy.  By getting a mini-band (also known as a versa loop), you can work your core, arms, and legs at your building gym or in your own home…for $3-5!  Snag one at online stores like Perform Better ( https://www.performbetter.com/First-Place-Mini-Band ) or Power Systems ( https://www.power-systems.com/shop/product/versa-loops ), or at your local sports store.  (No, I don’t get paid for recommending these. I’ve just used them with many clients and classes.)

2) Tone your tush

Because most of us spend so much time sitting, it can be hard to strengthen our glute muscles.  Mini-bands to the rescue!

Mini-Band Squat

Slide a mini-band just above both knees, then try to complete a set of squats.  You’ll be working your glutes, hamstrings, and quads all at once. Many of our clients have mentioned it’s hard to focus on good form, breathe properly, AND count repetitions.  An easy solution? Set the timer on your phone for 1 minute.

3) Move in all directions

Kids run and play in all planes of movement – forwards, backwards, sideways, diagonally – changing direction fluidly.  Adults tend to just move forward. Walking toward the door, toward a desk, toward the fridge. In order to keep our strength and mobility as we get older, we need to rediscover how to move in all directions.

Crab Walk

Place the mini-band around both ankles, and bend your knees slightly.  Walk sideways to the end of the room. Stay facing the same way, and walk sideways back to where you started.  (If you turn around, you’re working the same leg twice, and not getting the other leg.)

Frankenstein Walk

I’ve trained clients from teens to 90s, and one thing I know for sure… We’re never too old to use our imaginations and pretend we’re in the movies!  To strengthen your hips (and picture yourself being as strong as Frankenstein!), place the mini-band around both ankles. With your right foot, take a big step diagonally forward and out to the right, then with your left foot, take a step forward and left.  Keep walking till you get to the end of the room. Then turn around and walk back.
ACE & NSCA Certified Personal Trainer
President
On the Mend Customized Fitness and Massage

Southbridge Fitness Center Opens New Brooklyn Location

March 17, 2019

 My friend Martin “Mr. Ghana” Addo, has opened his second fitness center for independent trainers.  This one in Fort Greene, Brooklyn.
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Southbridge Fitness Center announces its grand opening on Myrtle Avenue in Fort Greene, Brooklyn NY.

Popular New York City family-oriented fitness center attracts national media attention with emphasis on senior fitness, fitness therapy and overall wellness of the mind, body & spirit opens 2nd location in Fort Greene Brooklyn
Brooklyn Borough President Eric Adams to speak at Opening Celebration
 
Special trainer offers: 1) Train clients on opening day for just $5
2) Mention this email and receive 15% off your space rental
 

New York, NY – Southbridge Fitness Center, a 900 square-foot family-oriented boutique fitness & rehabilitation center located in the heart of the financial district in downtown Manhattan, is pleased to announce the grand opening celebration for its newest location just steps from Fort Greene Park at 322 Myrtle Avenue in the Fort Greene section of Brooklyn.
The grand opening will take place on Friday, March 22nd, from 10am – 1pm and extend throughout the day unti 7pm and through the weekend. The grand opening also marks the anniversary of its founder’s journey to America from his hometown of Asafo, West Africa, Martin L. Addo.
Special guests, local political and community representatives will commemorate the celebration with a ribbon cutting at 10 am, followed by guest speakers, refreshments, gym tours and mini group fitness classes. The celebration continues all afternoon and through the weekend with fun-filled activities, vendor visits, giveaways and refreshments.
**Specials for independent trainers:

1) Train clients on opening day for just $5
2) Mention this email and receive 15% off your space rental**
 
Southbridge Fitness Center was founded in 2013 by Martin L. Addo, a former bodybuilder and native of Ghana, West Africa who claimed the National title twice as “MR. GHANA” and Musclemania North American Body Building Champion title. Driven by a passion to educate and inspire local residents “Addo”

traded body building competitions for coaching local residents – including many senior citizens and older adults from the Southbridge Towers – with his signature “warrior bootcamps”, private training sessions, and his popular ADDO healing massage.Southbridge Fitness Center is perhaps best known for its signature fitness equipment: TRX Suspension (Total Resistance Exercise), which uses a system of straps for users to work against their own body weight safely and effectively when taught by an experienced trainer. This training system was founded by a Navy Seal and is by the Navy, and fire and police departments nationwide because of its safety and effectiveness.

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Click on the flyer above to register for TRX CEC’s. Registered trainers receive 25% off their 1st month of space rentals

“We are excited to bring Martin Addo’s successful fitness formula from Manhattan to Brooklyn,” says Monifa Maat, Director of Southbridge Fitness Center. “Our goal is create a space in the heart of the Fort Greene community and serve as a wellness hub for the residents and families that live here – to assist them in rehabilitating their body, mind and spirit through proper exercise and healthy lifestyle techniques.”

Like Manhattan, Southbridge Fitness Center Fort Greene offers bootcamps, small group classes, 1-on-1 private training, corrective exercise instruction to help align, strengthen and balance the body, and of course its signature fitness equipment – TRX total suspension exercise.
Through his popular Facebook page, Addo met Monifa Maat, another emerging fitness expert based in the Bronx and Harlem , a corrective exercise specialist and author of the critically acclaimed book Bed Aerobics Fitness Flow: 18 Mind-body Bed Exercises for Strength, Flexibility & Balance which debuted its 2nd Edition at Posman Books at Mt. Sinai Hospital Annenberg Building in late 2016 . Less than one year later the two became inseparable, renovating the Manhattan location from floor to ceiling and laying the groundwork for a 2nd location in Brooklyn’s historic Fort Greene neighborhood, with the goal of providing therapeutic fitness and overall wellness services to the multi-ethnic and economically diverse communities.
“Ten, twenty and thirty years ago,” laments one local resident, “it was like the wild-wild west out here.” In addition, the local Myrtle Avenue BID (Business Improvement District) has taken steps to make the local businesses a part of the fabric of the community. “We are extremely excited to welcome Southbridge Fitness to Myrtle Avenue. For years, local residents have shared with us that the area needs more fitness and gym services, and are so happy to see Addo and Monifa step-up to meet this demand and provide quality fitness and healthy living training in the neighborhood,” says the BID’s Deputy Director, Chad Purkey.
Tours of Southbridge Fitness Center – Fort Greene will be available during the grand opening celebration in addition to merchandise ranging from t-shirts to hats, cups and more.
Southbridge Fitness Center- Fort Greene

322 Myrtle Avenue

Brooklyn, NY 11205

Southbridge Fitness Center- Manhattan
66 Frankford Street
New York, NY 10038
For more information, call (347) 889-5192 or email at info@southbridgefitnesscenter.com.
 Gray
Hope this is helpful for you or a friend!
Glenn
*A fitness community partner email distributed by NeighborhoodTrainer.com
Create your trainer profile today! Let new clients find you! Code NEW2019.

Remorca Fitness Opens New Facility in Gramercy

March 13, 2019

Need a new place to train your clients in 2019? Check out RF17.  Dennis Remorca’s newest location.

Tired of impersonal big box gyms and cheaply-slapped-together spaces moonlighting as boutique training experiences?
Want a place to call home, where you can train yourself, and sit an enjoy a stress-free meal between sessions?
Then you’ve come to the right place!
A space designed to deliver luxury, privacy, and care to your clientele. Give your clients these things they long for, and for a price more competitive than anything in the area! And quickly you can command an even better rate for your services.
We house industry leaders and champion effective training and visible, permanent results. Our staff and vetted independent trainers inject purpose into what would merely be exercise, and train clients using proven strength and conditioning methods.Our progressive resistance training program is designed to build lean attractive muscle and superhero-like stamina.

Ask about their SPECIAL OFFER for bringing new clients to RF17

RF17 is a boutique fitness studio located in Gramercy Park NYC imagined by gym-designer extraordinaire Dennis Remorca, featured in Elle Decor.
Training Methodology and equipment is hand-selected by mad-scientist Larry Twohig, of Fitness Curators Inc. Attractive packages and monthly rates available to all qualified independents.
Results-driven tools such as kettlebells, free weights, sleds, clubs and cables are on hand, as well as state-of-art equipment including a unique Keiser pneumatic circuit and a full range of Technogym and Concept 2 cardiomachines. And of course, plenty of usable open space for functional drills!

We provide Kettlebell Kitchen as an option for you and your clients, a fridge, microwave, and coffee machine in the dedicated trainer lounge. We have two bathrooms, lockers, showers, hard-line water fountain and in-house physical therapists on-site!!
SPECIAL OFFER: Ask about our specials to bring your clients to RF17
Remorca Fitness Gramercy (RF17) is located at:
194 3rd Ave, New York, NY 10003
                          
 
You can also check out their other locations:
RF Midtown @ 26 East 64th Street    
RF Upper East Side @ 171 East 74th Street    
Best regards,
Glenn
 Gray
Hope this is helpful for you or a friend!
Glenn
*A fitness community partner email distributed by NeighborhoodTrainer.com
Create your trainer profile today! Let new clients find you!

Why Do You Train?

February 26, 2019

Are you training for the right reasons?

Tips for a smarter way of working out

  1. Stop comparing yourself to other people’s bodies, progress, skills, etc., because that is one of the best way to sabotage yourself and I guarantee you, no good will come from it. One size fits all is not a principle that can be applied to training. For this reason, I’m not a huge fan of home videos or crowded classes where individual attention cannot be given. Each person approaches exercise with a different anatomy, body posture and metabolism; our lifestyles and daily stress levels are different. Health condition, familiarity with sports and injury history varies from one individual to another. You might not be as strong as your coworker, but perhaps you are more agile or flexible.
Instead of making self-defeating comparisons, it is much more productive to set up realistic short-term goals which can be measured.
  1. Own your workout. Whether you exercise on your own or with a trainer, you should never be a victim of the workout session. Bring your own self-motivating music, or don’t be afraid to ask for no music at all if silence is how you concentrate best. Let your trainer know if you really enjoyed one particular exercise or if you disliked one. Listen to your trainer’s cues, asking about the purpose of a specific exercise, which muscles are involved and what you should be focused on. The goal is for you to get the tools that will make you independent and able to eventually exercise on your own. Be liable for your workout and fully commit to it.
  1. Be present: I cannot emphasize this point enough. An intense and well-structured training program which is poorly executed is of little value. I often see people rushing through the exercises or spacing out while they go through the motions or they are slouched on a gym bench constantly pausing to check their social media. In doing so you are not creating the proper muscle memory, which is at the base of motor learning. It is much better then, to complete a 20-minute workout where you actually pay attention to what you are doing, adjust your form, monitor your breathing pattern and release unnecessary tension from muscles that are not participating in the movement. When you are focused, you are also able to recognize how your current emotional state affects the ability of your body to move.
Then my question is: why do you workout? Guilt, self-punishment, social pressure, distraction, to get permission to reward yourself afterwards, to see quick results…? Finding the answer to this question is a good start.
Exercising is a great opportunity to get to know your own body – and mind. Being aware of what’s going on causes changes in your motor patterns and ability to produce skilled movements, in a continuous learning process that ultimately will take you to better results and a feeling of empowerment.
 
So, be patient and enjoy the process.It takes as long as it will take, but it’s well worth it!

Kettlebells, Dumbbells & Clubbells

ALL Bells Were Not Created Equal

The focus of this article will be on bells that can be held with one hand (unilateral). The advantage of unilateral work is that a less-dominant body part can be brought up to its full potential, and structural asymmetries can be accommodated.
A quick Google search of the words
clubbells (and
Indian Clubs, their smaller/lighter cousins),
dumbbells and
kettlebells came up with comments and articles written by people who seemingly have not studied and used these tools appropriately. While they have similarities, the beauty of each lies in their differences.

THE ANCIENT CLUBBELL

In The Big Book of Clubbell Training (2nd ed), Scott Sonnon writes, “The most ancient weapon, the club, evolved over millennia into a devastatingly effective martial arts tool … utilized … not just for combat but for restorative health, joint strength, grip development, and specific physical preparedness.”
Clubbells have a fixed center of gravity controlled by the hand. The bottom 3 fingers grip it, while the thumb and index fingers remain looser, so the hand and wrist can accommodate a long lever. A long lever makes a lighter weight feel much heavier, and challenges the joints, muscles and soft tissue in their end ranges of motion. This enables a greater degree of flexibility and mobility. Clubbells can be used for grind (static) movements, but they are excellent for ballistic (dynamic), full-body movements.

THE HYPERTROPHY DUMBBELL

The most popular and recognizable of the bells is the dumbbell. Arnold Schwarzenegger’s
Encyclopedia of Modern Bodybuilding says, “At the end of the 19th century a new interest in muscle-building arose, not just muscle as a means of survival or of defending oneself, but a return to the Greek ideal – muscular development as a celebration of the human body.”
To that end, a dumbbell was developed to have a fixed center of gravity controlled by all fingers gripping it. While some ballistic movements can be performed with a dumbbell, its strength (no pun intended) is that it can be used to achieve hypertrophy by isolating a muscle with a grind movement.

THE EVER-CHANGING KETTLEBELL

Wikipedia tells us that, “The Russian girya … was a type of metal weight, primarily used to weigh crops in the 18th century…. They began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century. The birth of competitive kettlebell lifting (girevoy sport) … is dated to 1885.”
Unlike dumbbells and clubbells, a kettlebell’s center of gravity constantly changes within the grip, thereby challenging the user to constantly adapt to it. Because of this, there are over 25 grips. In addition, there are 4 basic styles: hardstyle, CrossFit and juggling, as well as girevoy (sport). An additional difference is that sport bells are all the same size, but vary in weight. This enables competitors to increase bell weight as their abilities increase, without having an unfair size advantage.
So, hire a professional qualified in the use of each of these tools and rock your bell!
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Ready to ring the bells? Contact Susanne today!