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Kettlebell is an exercise in utility
There isn't a dumbbell or barbell in sight as Hopkins' Community Ed weightlifting class gets started. The load to become lifted in this session is kettlebells -- a concise, portable kind of poundage that appears like a cannonball with handles.
Waiting as students settle their bells about the gleaming wood floor at Eisenhower Center is instructor Sharon Nelson of St. Louis Park, who at age 54 credits kettlebells with giving her new strength, improved posture and respite from a pinched nerve in her own neck,[link widoczny dla zalogowanych], bursitis in her knee and a frozen shoulder.
Nelson turned to kettlebells after seeing friends grow stronger and leaner underneath the direction of Minnesota trainer Ron Morris. After gaining knowledge from Morris herself for any year,[link widoczny dla zalogowanych], she has used his techniques in teaching her own students within the last two years.
What she likes about the cast-iron bell is the fact that "there a multitude of different things you can do by using it, your muscles not have an opportunity to relax into a routine. What I have learned is your body stops if you do not still change it up and surprise it.''
Compact and easy to seize, kettlebells -- which originated in Russia -- could be lifted and swung in a manner that dumbells can't, Nelson said. By working muscles and pumping one's heart, kettlebells promise to construct strength and burn calories. However the bells tend to be heavy -- typically 18 to 26 pounds for women and 36 pounds for men -- and should be handled just so.
Instruction is important, Nelson said. She preaches precise form, confidence and the body awareness.
She says the proper stance for that popular kettlebell move -- swinging it between the legs -- is to stand with legs a little wider apart than hip width, feet pointed slightly out,[link widoczny dla zalogowanych], and back held straight inside a squat that would permit the bottom to touch the seat of a chair.
As the bell swings forward, the legs snap straight with a fast pelvic up thrust that enhances the arms and also the bell to waist height.
About this evening, Nelson leads her class of 20 into a circle for a 30-minute muscle warmup. "We take what we should do seriously,[link widoczny dla zalogowanych], but we don't take ourselves seriously,'' she tells the class. "What I want from you guys tonight is to allow yourselves to be really loose.''
The warmups end with class members hoisting the bells for a number of drills, which Nelson first demonstrates and then runs with shouted directions. In a single drill,[link widoczny dla zalogowanych], they lunge forward and back while holding two bells. In another move -- obviously the class favorite -- they swing the bells between their legs; walk forward and repeat as they cross the ground.
Repeating swings works one's heart,[link widoczny dla zalogowanych], back, bottom, stomach, shoulders and thighs. Class members look challenged although not stressed.
After class, Kathryn Frommer,[link widoczny dla zalogowanych], 59, the oldest member of the group, said she had difficulty obtaining the swing down when she started last spring. "I came in here thinking I would do not be able to do it, but she works with you,'' Frommer said of Nelson. "It's been fantastic the way the body shapes up. It's addictive.''
Julie Barach of Eden Prairie came to the category already strong, but her 26-pound kettlebell makes her stronger, she said. "I like this we use muscles you don't use within almost any other thing.''
After a year of using his 35-pound kettlebell, Dave Haugen of Minnetonka said, "I believe my posture is becoming better and my core has become a great deal stronger.''
Although Nelson brings extra kettlebells to class for beginners,[link widoczny dla zalogowanych], she requires students to buy their own to allow them to practice at home after they learn to rely on them. Swinging a bell for five to 10 minutes a day can make a visible difference in the body,[link widoczny dla zalogowanych], she said.
"You buy it and it'll last forever,[link widoczny dla zalogowanych],'' Nelson said. "They are extremely small. It's not necessary to clutter your house with this big equipment.
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