Kettelbells/Kettelbell Training (21)

What is a kettlebell?

A kettlebell is a cast iron weight that is shaped like a bowling ball with a thick suitcase-style handle. Kettlebells range in weight from 4kg (9 lbs) to 48kg (105 lbs).

How did kettlebells come into existence?

Kettlebells first appeared in Russia over 100 years ago. Originally kettlebells were used in fairs and markets to balance scales when weighing heavy objects. The Russian military began using them within their training regime because they demand an overhaul of all of the body’s energy systems simultaneously.

Who uses kettlebells?

Kettlebells are used by a variety of people including stay-at-home moms, business professionals, athletes, martial artists, law enforcement, firemen, military, and other people who are looking for a more efficient and functional workout.

Why train with kettlebells?

Kettlebells are the ultimate all-in-one fitness and strength/conditioning tool. Kettlebells promote strength, cardio, flexibility, and mobility all at the same time with a special emphasis on CORE STRENGTH. This type of training is perfect for those looking for ‘the most out of the least’ thus maximizing workouts. Anyone can gain noticeable benefits in 30-minute workouts a 2-3 times per week.

Are the kettlebell techniques difficult to learn?

At first, kettlebells look deceptively challenging. However, once you experience them, you will find that most people will be able to learn basic technique within 3-4 hours of hands-on instruction.

Do kettlebells hurt your back during certain exercises?

Kettlebells don’t hurt your back if you are using correct form. At first, they look to be dangerous, which is correct, as are most forms of weight training if you don’t receive proper instruction.

Why are you encouraged to ‘lock’ your joints when kettlebell training?

Kettlebell training contradicts most traditional weight training. By ‘locking’ your joints you are strengthening tendons and ligaments. You also train your body in compromising positions, under careful surveillance, so you are hopefully able to withstand minor injuries or avoid injuries altogether in the future.

Am I cut out to work with kettlebells?

Most people regardless of current or previous injuries, training background, age or physical condition will find kettlebells a refreshing break from the normal workout routine. Kettlebells are definitely more challenging but also extremely addicting at the same time.

What type of results can I expect when using kettlebells?

Kettlebells develop a lean, strong, and graceful look. Many are amazed at how quickly they ‘feel’ the benefits. The energy you will receive from kettlebell training allows you to finish your workout ‘full of life’. You will also become less susceptible to injuries because you are training in all three planes of movement rather than a single plane which most traditional training methods address.

Can I get a total body workout using only one kettlebell?

Yes you can! The combinations are ENDLESS. The creativity of your kettlebell routine is ONLY limited to your own mind or your trainer’s mind.

Can I build strength without size with kettlebells?

Yes. Kettlebells address strength gain through the central nervous system than traditional weight training. You will feel more ‘connected’ after a few weeks of kettlebell training. You can build size with kettlebells but it takes a lot more time and effort and diligent dedication to do so.

How do I know which weight to start with?

Most females will begin with either the 9kg (18 lbs) or 12kg (26 lbs.). Most males will begin with either the 16kg (36 lbs) or 24kg (53 lbs). Although you will be gun-shy when starting, most people rapidly move up to the next size kettlebell. Consult with Brad in order to best customize your needs.

What kind of footwear is worn during kettlebell workouts?

Bare-foot is ideal so you can have a better ‘connection’ with the ground, but another option is flat-soled shoes. Flat-soled shoes are highly recommended so you can ‘grip and feel’ the ground with your feet. Examples of some types and brands would be Adidas soccer shoes, Converse Chuck Taylor’s, Diesel, Puma, and Steve Madden just to name a few. You should avoid wearing ‘running’ shoes because the extra cushioning spells disaster for potential injuries when training with kettlebells.

What is ‘joint mobility’?

Joint mobility is creating and or re-creating a range of motion that already exists within the joints, muscles and other tissues of the body. Joint mobility is a combination of bodyweight calisthenics, tai chi, and dynamic warm-ups all complementary of each other facilitating new-found harmony throughout the entire body. Freedom of movement usually needs to be re-introduced to most people due to the aging process and/or conditioning of the way we think and move.

What is the difference between ‘joint mobility’ and flexibility?

Joint mobility provides a life-simulated approach to movement. We live in three-dimensional world; therefore, we should train in a more realistic fashion. Joint mobility and kettlebells combine to provide a synergy unmatched in the health and fitness, strength and conditioning industries.

I’m 65 years old, weak, inflexible, and don’t have good balance. Can I use kettlebells and joint mobility?

Yes you can! Once you’ve been cleared by your physician you are ready to begin an exercise program. Kettlebells and joint mobility are EXACTLY what you need in order to reverse the aging process.

I have previous injuries including torn rotator cuffs, torn ACL, and a bad back. Will kettlebells help or aggravate these injuries?

Under close supervision, kettlebells and joint mobility will help all of these injuries become less noticeable and possibly eliminate all of these issues.

How do I get started?

Experience the best shape of your life by contacting Kinetic Edge Performance today!

Where are you located?

Woodbury Minnesota (the eastern-most suburb of St. Paul) Click on ‘Contact us’ to view a map of our location.

What kind of training options do you offer?

We offer one-on-one personal training and group classes. We REQUIRE an application process for one-on-one personal training candidates. Classes are available to anyone with the MANDATORY requirement to attend our “Gauntlet” prior to joining any of our other classes. We also are available for workshops upon request…contact Brad at brad@keperformance.com for more information.

What types of athletes do you train?

SERIOUS athletes. If you are not serious about improving in your sport, don’t bother to contact us.

RAD Boot Camp Athletes (10)

Do you train young athletes?

Yes we train athletes of all types. We specialize in making you a better athlete regardless of the sport you play.

What are your athlete fees?

$300/month for 12 sessions

What ages do you work with?

We work with ages 9 and up.

I’ve heard that weight training is bad for young athletes under the age of 15…is that true?

That is false! Our training methods integrate movements through a full range of motion. We do not ‘max out’ which is where most injuries happen in young athletes. We also are a private facility so every athlete will ALWAYS be under close supervision of a highly qualified trainer.

How many athletes do you work with at one time?

We work with a minimum of 4 and a maximum of 10 during any given session scheduled during the week.

Do all ages work in the same group?

We will group the athletes based on age, skill level, and sport.

Are your training sessions hard?

Yes. Are they worth it? Yes. Remember ‘EASY’ doesn’t pay. If this were easy, everyone would be doing it.

Why are your training methods superior for young athletes?

We focus on movement-based training vs. bodybuilding-based training. Our training sessions are highly technique driven, extremely challenging and FUN! These ingredients are the perfect recipe for young athletes to become stronger, faster, more agile and coordinated. We do not necessarily focus on ‘mass’ but mass will come as a side benefit of the above components. Do not confuse ‘size’ with strength. We have witnessed ‘wiry’ (movement-based) strength in many young athletes who easily outperformed their peers who focused on bodybuilding-type methods.

Why is your program ‘ground-based’?

The last time we checked, athletes do not sit on a machine or a bench when they are on the mat, field or court. Therefore, why would you train sitting on a bench or a machine? You do what you train. You are what you train. Athletes who are trained using ground based methods are superior in ‘real’ strength and avoid many more injuries than athletes who train on machines and/or benches.

What type of implements do you use?

Kettlebells, sandbags, clubbells, plyo boxes, tires, kegs, and bodyweight drills. We have an open floor and get after it.

RAD Boot Camp Classes (11)

What are your class fees?

Class Fees are as follows:
6-month Unlimited $870
3-month Unlimited $485
1-month Unlimited $195
10-Class Punch Card $250
Drop-in $30

6-month Unlimited You + Spouse $1305
3-month Unlimited You + Spouse $725
1-month Unlimited You + Spouse $295

What is ‘The Gauntlet’?

The Gauntlet is the introduction to kettlebell technique and training. You will learn approximately 15 kettlebell drills during this class. When the class is finished you will have a strong idea of the benefits of kettlebell training. Proper technique is the focus of this class.

Why is The Gauntlet mandatory?

Kettlebell training is very technical. You will be doing yourself a favor enrolling in a technique session prior to joining the other classes.

Do I need to register to attend The Gauntlet?

Yes, please email us at info@keperformance.com with your preferred class time to ensure a spot.

Why do I need to show up 15 minutes prior to the Gauntlet if it is my first time?

We require that you complete a 2-page waiver/health history prior to engaging in the class. You will not be allowed to participate until a waiver is completed.

Do you provide kettlebells for the classes?

Yes, we provide kettlebells for all of our classes.

Can people use kettlebells of all sizes during the intro class, or do you start everyone off with the same weight?

We will work closely with each person to determine the best weight to begin learning each kettlebell drill.

What is the difference between ‘Inferno’ and ‘Survivor’?

Inferno = 12 stations done in circuit fashion for time
Survivor = Partner training…you go, I go.
*Variety is the key to both

Do many females attend your classes?

Yes, we have approximately 50/50 split female/male attendance.

What is your typical class size?

Class attendance varies from 10-25 contestants. The average class size is 12-15.

I am a first time kettlebell user. What is the frequency I should attend your classes?

Starting out as a rookie, attend 2 classes per week. Over the next 2 weeks, you may increase your attendance to 3-5 times. The classes are different every time you attend.

Z Edge/Z Health (23)

What is ‘joint mobility’?

Joint mobility is initiating and/or re-discovering a specific range of motion that already exists within the joints, muscles and other tissues of the body. Joint mobility is a combination of specific drills including bodyweight calisthenics, tai chi, and dynamic warm-ups all complementary of each other facilitating new-found harmony throughout the entire body. Freedom of movement usually needs to be re-introduced to most people due to the aging process and/or conditioning of the way we think and move.

What is the difference between ‘joint mobility’ and flexibility?

Flexibility ONLY directly involves muscles. Joint mobility involves muscles by neurologically impacting joints first. Joint mobility provides a life-simulated approach to movement. We live in three-dimensional world; therefore, we should train in a more realistic fashion. Joint mobility provides a synergy unmatched in the health and fitness, strength and conditioning industries.

What is Z-Edge / Z-Health (‘Z’)?

Z-Edge / Z-Health®, created by Dr. Eric Cobb is a high tech, cutting-edge systematic program designed to re-train the nervous system (nerves and brain) for maximum performance, maximum recovery, and maximum health. In other words, Z is a neural re-training system that helps people get out of pain, improve their health, and maximize their athletic performance.

What Makes Z-Edge / Z-Health different from other joint mobility programs?

Dynamic joint mobility (DJM) training can be broken down into two distinct categories:

  1. 1 DJM for improved joint function.
  2. DJM for nervous system re-education.

Almost all mobility programs currently focus on #1 – mobility for improved joint function. This type of training – as compared to Z-Health – uses larger, less specific ranges of motion for the joints and typically emphasizes speed and a high number of repetitions. If you want to increase circulation and lubrication around a given joint, this works and works well.
The Z approach is stated in #2. Z focuses on a set of training principles with the goal of re-educating the nervous system to maximize efficient movement patterns. Z-Health is very precise, uses a low number of reps throughout the day, and emphasizes the perfection of movement skills. As a result, Z will help improve joint lubrication and function, and also eliminate poor movement patterns that may have developed over time.

Z is really about learning to speak the language of movement with total fluency. Master the principles of Z and see dramatic changes in everything.

Why does Z focus most on the central nervous system?

The nervous system RULES the body! Regardless if you are looking to make fast changes in pain, range of motion, strength, coordination, speed, agility or any other physical attribute the fastest and most direct path is to change your nervous system.

The nervous system has three vitally important characteristics to remember:

  1. 1 Governing system of the entire body = It RULES everything!
  2. Most stable system of the entire body = Research has proven the nervous system has the capability to learn and adapt and improve at ANY age and in ANY condition.
  3. Fastest system of the entire body = Nerves communicate with each other through the body at the speed of lightning. Therefore, changes take place almost instantly when you impact the nervous system correctly.

How does Z ‘target’ the central nervous system?

Through very precise joint range of motion drills called ‘dynamic joint mobility’ or DJM. When these drills are performed correctly, they are the superior answer to a more efficient nervous system and therefore more fluid movement patterns.

Why does Z focus on the joints vs. muscles?

Z drills are able to initiate ‘direct conversations’ with the Central Nervous System because joints have a very high concentration of nerve endings surrounding them therefore providing instant feedback to your CNS.
This feedback tells the body where it is in space, how fast it is moving and what movements are ‘safe.’ By ‘turning on the light switch’ to these nerve endings through specific joint mobility drills, you can help your body get out of pain and perform at your true genetic potential.

What does Z look like?

Most of the drills are simple and may not look like much. Simple does not mean ‘easy.’ Z drills are a set of skills that you already know on a primitive/instinctual level. You may have ‘forgotten’ them due to injury or inactivity. Z helps you re-learn them.

I have heard of people getting results in just minutes, is this really possible?

Honestly, when you target the nervous system correctly it is not only possible…it is expected. The nervous system is an integrated web that runs throughout the body and operates at astonishing speed. This means that when you ask the body the right question through a specific joint mobility drill to encourage the positive change, you will see a result immediately.

After all, it only takes one movement to get into pain—doesn’t it make sense that one movement could get you OUT of pain?

Can anyone learn and apply Z?

YES! Z is broken down so anyone from a 6 year old child all the way to a 110 year-old person can learn and practice Z movements in safe, controlled manner.

What kind of results can I expect from Z?

There are three main reasons people come to us:

  1. Pain relief
  2. Physique transformation
  3. Performance enhancement

Z helps all three. 90% of our clients find it appealing they are able to feel and witness results in the very first session. For the remaining 10% alternative methods you may or may not have heard of will be recommended. We want you to experience the body you were designed to live in. Therefore, we will recommend appropriate resources when you have a condition that is beyond our training.

You keep talking about joints. Why should I care about my joints if they do not currently hurt?

Just because you are not in pain does not mean that your joints are functioning properly! Joints not functioning properly = muscles attached to those joints not functioning properly which eventually leads to injury. Moving around with joints not functioning optimally is similar to driving your car with the emergency brake on—your car will still move…at a much slower and more choppy ride. Continue this for a while and your car will be headed for the repair shop. Continue moving with sub-optimal joint mobility and your body will be headed for breakdown just like your car.

I haven’t exercised in years. Is Z difficult to learn?

Once you have an understanding of the Z system, you can implement simple exercises 5 minutes or less per day and see results. Once you begin to feel the power of 5 minutes you will want to do more!

I train hard as an athlete already. Will Z help me?

Athletes see changes immediately because you have a higher level of body awareness than the average person. Z will make you better both in your sport and also as an athlete overall. Z will make your body smarter about movement which translates to better speed, strength, power, endurance, and coordination…without trying harder.

I’ve had a lot of injuries. Will Z help me without injuring me further?

The foundation of Z is rehabilitation. However please check with your doctor before beginning this or any exercise program. That being said, MANY of our clients have seen phenomenal results from past or present injuries. Z is amazingly safe once you understand the basics and have worked with a Z-certified trainer.

What is R-Phase / Level I?

R-Phase = Rehabilitation, Re-education, Restoration (Level I). Whether you have past or present injuries, R-phase is the foundation for all Z programs. Most people, no matter how athletic, find tremendous benefits from R-phase due to loss of actual awareness of specific joints in the body.

What is I-Phase / Level II?

I-Phase = Integration (Level II). Most people are ready for I-phase approximately 3-6 months after doing R-phase. The reason for this is I-phase builds on R-phase and there are many layers to implementing R-phase effectively. Consult with your Z-trainer to ensure you aren’t skipping ahead too fast.

What is S-Phase / Level III?

S-Phase = Sport Specific (Level III). Level III is VERY DEMANDING. A high level of understanding and fluency in Level I and Level II is MANDATORY prior to beginning S-Phase. Level III introduces sprinting, agility, coordination, plyometric and visual drills Z style.

Why do a private session with a Z Certified Trainer?

A session with a Z Trainer will provide you with a few targeted Z exercises that are specific to what your body needs right now! Also, if you have a specific pain or performance issue a Z Trainer will get you started immediately in the right direction and also help you find and address your root problems.

Z practitioners are taught assessments that predict what movements are most likely to be beneficial and to evaluate the immediate impact of a drill.

Tell me more about Z Health.

Z is first and foremost a system designed to impact the central nervous system (CNS) because that’s where the maximum pay-off is – the CNS controls strength, range of motion, flexibility, pain levels, performance, everything that one might want to change. From the Z perspective the main obstacle to altering the CNS is its massive overabundance of unconscious and often reflexive protective mechanisms – such as pain, weakness, decreased ROM, stiffness, spasm, etc. (which we might summarize as the startle response.)

Z is a way to convince the CNS to decrease its protective mechanisms in relation to movement. The main way to do this in Z is with mindful, coordinated, novel and non painful movements in strategic areas that are lacking coordination or mobility. The right movement will cause the CNS to immediately lower its protective mechanisms in relation to the movement and related movements. One of the reasons a movement is “right” is because it “reminds” the CNS that it can do something it “forgot” it could do safely. (eg an ankle tilt cures ankle foot SMA). The CNS considers the new movement possibility to be “good news” and immediately lowers the protective mechanisms in regard to the drill performed and all other related movements (which might be a very large range of movements). The wrong movement will threaten the CNS, causing it to raise the level of protective mechanisms such as pain, weakness, lack of ROM, etc.

What is neuro-plasticity and what impact does it have in Z?

Neuro-plasticity is the speed at which your central nervous system adapts to learning/re-learning a skill. Movement is to an extent based on the adaptability of your belief systems.
Neuro-plasticity = Biomechanical mobility
Neuro-rigidity = Biomechanical immobility

I have found movement practice to be the most effective approach to cognitive and behavioral shifts. There is a direct correlation between musculoskeletal mobility and neuroplasticity. Movement is the backdoor approach to overall change.

What is general vs. specific joint mobility?

Analogy of a safe with a combination lock…
Just because the dial spins, does not mean the safe is going to open. Your body has a specific combination of exercises that will help relieve pain, increase sports performance, or move better in general. You must find the right drills in the right combination in order to unlock the safe…your body.

Will you explain Z in a metaphor?

Think about your computer. Windows or some other program is the operating system that allows all the other programs on your computer to run. Z-Health is my operating system. All of the crazy programs that I like to do (kettlebells, tire flipping, sledge hammers, etc.) all are “ran” by the same underlying system. If your nervous system and joints will allow it to happen, then we will do it and have a great time. If something is telling the “operating system” that today is not a good day to run those programs then we have to do something different. If your computer (body) has a virus, we have to take a step back and “rewire” it or do some basic joint mobility work.

I tell my clients occasionally – that they have a software problem not a hardware problem. If your computer isn’t working well, most of the time you don’t try to fix the hardware by getting out the screwdriver or whatever, you look to fix the software by rebooting, getting rid of the virus, whatever. The body is the same – people are usually looking for hardware solutions to a software problem.

Note : If you have any other queries, please email us through the ‘Contact Us‘ section. We will be glad to assist you.