Advertisement Penzkover, who runs Fitness Revolution in La Crosse, has been training with only kettlebells since April and now is working on his certification as a kettlebell trainer/ teacher.
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Local exercise physiologist Ray Martinez demonstrates a windmill, one of many kettlebell exercises. PETER THOMSON photo |
“Personally, what I like about kettlebell training is the ability to get a cardiovascular and strength workout, all in a 30- to 45-minute workout,” said Penzkover.
The kettlebell, a traditional Russian cast-iron weight, looks like a cannonball with a handle. Kettlebell training has been around for years but has become popular in the United States only in the past five years.
Eight weeks ago, West began his 25-minute kettlebell workout three times a week.
“I was amazed at the total-body workout in 25 minutes,” said the 31-year-old West, of La Crosse. “I never thought it was possible.
“I couldn’t walk for a couple days when I started,” he said. “But I have noticed improvements in my strength. I’ve gone up on my weights, and I lost three to four pounds and I should be a better dodgeball player at the Y.”
Penzkover said kettlebell training incorporates all the muscles of the body in a standing position.
“Life happens standing up,” Penzkover said. “Movement includes glutes, abdominals and lower back, which fires everything else.
“What people like about kettlebells is that it helps shed body fat rapidly and create an injury-proof body,” he said.
Ray Martinez, a personal trainer and former professor of exercise and sport science at the University of Wisconsin-La Crosse, also teaches classes in kettlebell training.
Martinez said he started using kettlebells two years ago because exercise was headed toward more functional fitness and training.
“It mimics function of everyday movement and improves strength in those movements and tightens the core without doing sit-ups,” Martinez said.
He said professional and college sports teams are using kettlebells. UW Badger wrestlers have a whole kettlebell training program, Martinez said.
He said kettlebell training enhances other activities such as running and yoga.
Rachel Smalley, a former La Crosse Central athlete, worked out with kettlebells this summer to prepare for this fall’s cross country season at Minnesota State University-Mankato.
“I liked that it was more of a total cardiovascular workout besides my running,” Smalley said. “I’m way stronger, much more flexible and lifting more weight.”
She said her teammates even commented on her improvements.
“In my first cross country meet, I ran 20 seconds faster than the beginning of last season,” Smalley said. “I love kettlebells, and I want to continue to use it in my training.”
The average person can learn the proper technique of using kettlebells much faster than dumbbells, which are also cumbersome, Martinez said.
“We call the kettlebell ‘gym with a handle,’ because it has everything you need — cardiovascular, strength, balance, stability and coordination,” Martinez said.
Rick Teska, 47, has been using kettlebells, and in five weeks he has seen great results. He said he has improved his flexibility and range of motion, has decreased his body fat by 2 percent and took 2 inches off his waist.
“I run about 15 miles a week and lift in between, and I was looking for more gains,” Teska said. “That motivated to try kettlebells. It literally is a phenomenal workout.”
Martinez, a trainer certified by the National Strength Conditioning Association, said typical exercises include swings, clean (squat pull to chest area), shoulder presses and snatch (a pull from the knees to overhead).
He said kettlebell training is quickly gaining in popularity, even among women.
“Some women paint them and name them like a pet rock,” Martinez said. “I think kettlebells will be around for a long time.”
HOW TO GET STARTED
Ray Martinez offers these tips:
