CrossFit has finally come to Cambridge
CrossFit when coached correctly is highly effective at building technique, strength, power and ultimately a very broard fitness.
CrossFit Stags and Does have a set up a fantastic box in the north of Cambridge.
If you live in or around cambridge and love a fitness challenge then CrossFit is for you. Check out Crossfit in Cambridge.
CrossFit Stags and Does
123 Norman industial estate,
Milton,
Cambridge,
Cambridgeshire
CB24 6AT
We have just launched our official facebook and twitter pages.
Our facebook page will offer exclusive monthly discounts, This month is a 10% discount on powerbags. It’s an awesome discount so check it out and please like the page and tell your friends.
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We have just launched a new section for personal trainers, fitness professionals and home users. Our exercise library is designed to help our customers easily source and learn exercises with equipment we supply.
The first section is kettlebell exercises, we have writen a detailed guide on kettlebell exercises. The article contains 16 different kettlebell exercises with descriptions on how to perform each kettlebell exercise and also with a demonstration video which we have sourced form you tube.
We aim to source a good variety of exercises to keep your training interesting and fresh. We also will use our skills as personal trainers to select effective and challenging exercises and also to ensure the videos we recommend are demonstrating the exercises well.
Check our kettlebell exercises and let us know what you think?
As a mobile personal trainer, I like to keep my clients training effective and challenging. Each week I am posting a fitness challenge using kettlebells and other personal training equipment.
Why kettlebells?
Kettlebells are a great piece of equipment to challenge my clients core strength and power.
This weeks kettlebell challenge
Aim is high intensity work for 20 minutes.
A simple cardio strength challenge:
Cardio – Shuttle runs or Skipping
Strength – Kettlebells swings 20
Repeat 4 times
Cardio
kettlebell Turkish get ups x 10
Repeat 4 times
Cardio
Kettlebell Clean and press
Repeat 4 times.
I am going to time this kettlebell challenge and monitor their progression over 6 weeks.
If you are looking for kettlebells to by online in the UK, check out the following link:
http://www.ptgear.co.uk/kettlebells/cat_2.html
Kettlebells UK
Ptgear is a UK equipment supplier and has a full range of kettlebells in the UK.
They specialise in high quality personal training equipment.
Ptgears Kettlebells UK
High quality painted finish
Solid Iron kettlebell
Designed to be used and last
I am often asked “what is a kettlebell?”
A kettlebell is a piece of exercise equipment. Kettlebells are used for explosive strength, core strength and cardiovascular training.
Kettlebells originated in Russia, they originally became popular through strength training circles, because of the fantastic results the Russian athletes were achieving. Kettlebells are now extremely popular all over the world.
What is a kettlebell?
A short answer to “what is a kettlebell?” is, it is a solid metal ball with a hadle attached.
Kettlebells come in many shapes, colours and sizes, but the basic shape of a kettlebell is a heavy metal ball with a handle attached.
Kettlebells training
kettlebell training is predominately explosive power exercises. These help build and increase power through muscle co-ordination and recruitment.
They also require a large amount of energy, which makes Kettlebell training surprisingly good cardio vascularly.
The off balance nature of kettlebells also makes them extremely good for building functional core strength and balance through the whole body.
So next time you are asked “what is a kettlebell?” you can hopefully let them know.
If you want to find out more about kettlebells I recommend the following articles:
Kettlebell core challenge
This weeks kettlebells challenge is going to really target the core.
The challenge is based around 3 key core exercises.
The kettlebell rengade row, the kettlebell side plank and the turkish get up.
In between each set of these three exercises we are going to keep the heart rate high whiclst recovering using skipping.
Kettlebells challenge
10 x renegade rows
5 (each side) x alternate side plank rows to straight arm
5 (each side) x turkish get ups.
2 minutes skipping
Repeat this kettlebell and skipping set 5 times
This challange will really increase your overall core strength, whilst also giving you a great workout.
Kettlebell swing by Tim Ferris
I am a massive fan of Tim Ferris, He has just produced a book called the 4 hour body, which I haven’t read yet. But the 4 hour working week is a must read.
Here is a short intro into the book, in it Tim demonstrates a Kettlebell swing.
“In The 4-Hour Body, I profiled Tracy R., a mother of two who lost more than 100 pounds.
The secret wasn’t marathon aerobics sessions, nor was it severe caloric restriction. It was the Russian kettlebell swing, twice a week for an average of 15–20 minutes. Her peak session length was 35 minutes.”
Check out the following Video:
This weeks kettlebells challenge is an endurance based challenge. The kettlebells challenge is much longer than my usual challenges to really push your endurance limits. The exercises will be predominantly using kettlebells and skipping and Jogging.
This challenge is a fantastic would really suit rugby players, or anyone training for extreme events. It is also a great way to train and challenge your personal training clients.
I have listed my top 6 exercises with kettlebells. These are the best 6 to master first.
1 Kettlebells Turkish Get up
The Turkish get up is ideal for building up total core strength with kettlebells.
It is performed when the weight is held directly overhead whilst getting up from the ground.
Check out how to perform the turkish get up for a more detailed guide.
2 Kettlebell swing
The kettlebell swing is the foundation movement for the majority of kettlebell exercises, so it is important to master the kettlebell swing when you start.
The basic movement, you have the kettlebell in one or two hands. you swing the kettlebell between your legs with a slight knee bend but mainly bending at the waist. You then drive your hips forward straightening and driving the kettlebell up to shoulder height.
Check out how to perform the kettlebell swing for a detailed article explaining this.
3 Kettlebell clean
The kettlebell clean movement starts with the kettlebell on the floor between the legs and finishes standing with the kettlebell on one shoulder.
Check out how to perform a kettlebell clean for a more detailed explanation.
4 Kettlebell press
in this movement you use the momentum from a half squat to propel the kettlebell from the shoulder until the arm is fully extended above the head. It is the final part of the clean and press movement.
For a in depth explanation check out how to perform the kettlebell press.
5 Renegade rows
to perform a renegade row you need 2 kettlebells, you go into the press up position on the handles of the two kettlebells. You then perform a press up and then a single arm Row.
For a more detailed explanation check out how to perform a renegade row.
6 Kettlebell windmill
The kettlebell windmill is a exercise for your core. You start by keeping your arm holding the kettlebell straight above your head. You then keep your arm vertical whilst touching the floor with your free hand. Bending only at the hips. check out how to perform a ketlebell windmill for more detail.
Scott Pt: I agree when people are eating loads over christmas they will use gett...
Zoe: Thanks for the kick Duncan I usually wind down this time of year but y...
Duncan: Let me know how you get on Jono, having the confidense to choose your ...
Zoe: Spot on article, Just noticed I waste loads of time and some of my bes...
Jono: Cheers Duncan
Great advice, Its easy to view each client as requiring...
