The "What the Heck" Effect

The "What the Heck" Effect
Russian Kettlebell Update:

Following is an e-mail that I received from one of my kettlebell clients:

Hey Coach,

I have been doing Kettlebells now for two or three months and I have seen a drastic improvement in my athletics. Last weekend I had a lacrosse tournament and since I have started doing Kettlebells I have not picked up a lacrosse stick. I went and played in the tournament and I was surprised to see that I had improved in all aspects of the game even though I haven't been playing. From doing the Kettlebells with you my speed, endurance, and strength all improved and this all helped me in improving my lacrosse game.

Thanks Coach Ross

Jamie Blake
Jamie Blake - MHS Lacrosse

In Russian Kettlebell Training we refer to it as the "What the Heck" Effect. There are a plethora of instances where scientists and physiologists have experimented the effectiveness of Russian Kettlebell training in comparison to other "Sport Specific" training. During one study, they tested the subjects on vertical jumps. Group A trained on performing their jumps and Group B only trained with Kettlebells. After 6 weeks of training, Group A improved their vertical jump anywhere from 1 to 3 cm. However, Group B, the ones that trained only with the Kettlebells, increased from 3 to 9 cms! This is the "What the Heck" effect. There have been many other studies conducted with pull ups, sprinting, high jumping, push ups, dead lifting, etc...

How is this all accomplished? The roots of the incredible effectiveness of Kettlebell Training can be found from several sources. One, the shape of the bell forces the body to recruit more muscles and stabilizers due to the constantly changing center of gravity of the bell. Another is rooted in the actual training methodology employed in the system. This would include the tensioning of the body, versatility of the bell (try swinging a barbell between your legs!) and the use of both concentric (upward) and eccentric (downward) force. These training methods and benefits may be achieved through other methods, but the equipment is large and costly in comparison to a simple, space saving kettlebell.
The gains and explosive power garnished from training with Kettlebells is second to none. The Kettlebell replaces many other gym items, barbells, dumbbells, battling ropes, sandbags, treadmills and other cardiovascular equipment. You may be saying - "OK, I can see how Kettlebell Training can replace the barbells and other typical resistance equipment - but how the heck does this cannonball with a handle on it replace a stairclimber? Simply put, do a few laps of Walking Swings, V02 Max Circuits, or a round of Complexes or Chains, or even a set of 60 swings and then tell me if your heart doesn't feel like it's going to rip out of your chest! Here's how it works, you're using your whole body, tensioning and relaxing it as you perform your movement. Your body must constantly adjust itself to the varying center of gravity that occurs, therefore consuming more energy. Have you ever seen someone who is very proficient with Kata? They are completely out of breath and sweating profusely. How can this be? These people are in great shape and masters at their craft, how can they be so winded? Easily explained, they are applying maximum effort to their every movement. Complete tensioning and relaxing of the body. Now imagine doing this same type of exercise, but with a changing resistive load. This is how you maximize your workout and training potential.

The studies are available on line at HYPERLINK "http://www.philross.com" www.philross.com - click on the Kettlebell Products and review the Dragon Door site.