Wanna play Dad? AND Workout and Wellness Wednesday Kettlebell Edition

Cruz loves to play. As soon as Justin walks in the door from work, she automatically runs to her toy basket and brings him something to throw for her or tug with her. She could play all day and night.
On Friday nights (when we are in town) we normally just catch up on TV and veg on the couch so Cruz has gotten really good at bringing her toy and dropping it on Justin chest as we lay there. She then backs up and waits to catch it or chase it.
 On Friday night Justin and I were just standing at the island chatting and making dinner and Justin says to me:
"Do you see this?"
I peek over his shoulder and see her sitting there like this:

And then he says:
"Do you see where her put her toy?"

Anyways for my Workout and Wellness Wednesday I decided to do a post on Kettlebells because I just started using them in June and I love them. They are fun, different and hard work!
On a side note: I am now impatiently waiting for my Jillian Micheals DVD to get here in the mail which also involves a Kettlebell so I will post how that is once is arrives from Timbucktwo. Apparently when you order a DVD July 30th you should expect it to take 48 long days to get to you when you live in Canada. And yes I wrote an email or two. Jillian you are letting me down, Grumble grumble.
Moving on....

A little history for ya!
Kettlebells date back to the 1700s in Russia, where they were traditionally used as counterweights at markets. After noting the benefits of tossing around the heavy objects, Russian strong men as well as the Russian military began training with kettlebells to improve strength, balance, endurance and flexibility. The 1980 Russian Olympic track team swept gold in the throwing events after kettlebell training, and to this day the Russian military tests fitness with the kettlebell snatch as opposed to the push-up. Coach and nationally ranked kettlebell lifter Pavel Tsatsouline brought the training technique into the mainstream fitness world in the United States.

Pavel says you need to try a kettlebell!

The exercises in kettlebell training involve total-body movements where you swing, press or pull the bellt. The momentum-driven swinging motions combined with the handle placement at the top of the iron orb forces your stabilizing muscles around your back and abdomen to engage to counteract the momentum of the kettlebell. In addition to motions specialized for the equipment, you can also use them to perform deadlifts, lunges and shoulder presses with a kettlebell instead of traditional weights.

First move to learn right here! ha ha

The equipment itself is compact and relatively inexpensive. You can work your entire body with a single, small kettlebell to save space and money on a larger set of equipment.

Kettlebell Exercises
Place the kettlebell on the floor between your feet. Bend your knees and push your hips back, keeping your butt low to the ground. Swing the kettlebell back between your legs and immediately flip your grip so that the kettlebell rests on the back of your forearm. Quickly pull the kettlebell to your chest as if you are starting a lawn mower. Since this snatch movement is quick, control the weight so as not to bang your wrist or chest.
(This guy is doing a 1 arm snatch)

Clean & Press
Place the kettlebell on the floor and stand with your feet shoulder-width apart, and your knees slightly bent. Grasp the kettlebell with one hand and raise it to your chest, flipping it over your hand so it rests on your forearm. In order to "clean" the kettlebell, you must use explosive power in your hips, knees and ankles. Once you raise the kettlebell to your chest, tighten your core muscles and raise it over your head. This is a compound movement that targets your quadriceps and shoulders, while requiring stabilization from your core, back, hips and ankles.

One Arm Swing
Slightly bend at the waist and knees and hold the kettlebell between your legs. Swing the kettlebell backward, and forcefully swing it to chest level as you stand straight up. As a challenge, quickly switch hands and catch the kettlebell in the air when you raise it to chest level and continue alternating hands as you rise.
 Two Arm Swing

Place one arm overhead and bend at the waist as your pick up the kettlebell. With your legs wider than shoulder-width, bend at your waist and let the kettlebell touch the ground as your look up at your hand extended over your head. Bend from your hips and keep your back flat as you lower and raise the kettlebell. This move is great for your obliques and hamstrings. For a challenge, hold another kettlebell in the hand over your head.
(This guy is doing the harder version, you can do it with the kettlebell in your lower hand)

Turkish Get Up
This three-step movement uses all major and minor muscle groups for a full-body workout. Lie on your back and use both hands to position the kettlebell so it rests on the back of your forearm. Keep the kettlebell in this locked position at all times. Bring one leg into your body, and use that leg to pivot to the opposite side of your body. If you use your right leg, pivot to your left. Use that same foot and your free hand to drive your body forward until you are in the lowest position of a standard lunge. Tighten your core and use all of your force to stand to your feet.
Remember to keep the arm holding the kettlebell raised above your head during this movement. To return to the starting position, reverse this movement by bringing your legs forward and using your free hand to guide you back to the ground.

**I will post some ab ones next week. :)

Also I BIG Happy Birthday shout out to the one and only Senorita Jolie! 
I hope your students treat you extra nice today. Miss you!

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LindseyLove said...

She is SUCH a cutie.. our dogs can tell when Ryan's car pulls in the driveway so they all line up at the window looking out until he gets close to opening the door then they book it and sit rigt in front of it. He then takes them out in the backyard and runs around with them.. love dogs! Cruz is the cutest : )


Leigh said...

Haha that's so cute of your dog!

I've never done a work out with kettlebells before, but definitely want to try one! Where did you buy your kettlebell from?

Rachel and John said...

Oh Cruz! That is so cute. Rudy has trouble letting go of his toys for us to throw them. All he wants to play is tug a war!

Kristin said...

Haha Cruz is too cute!! She loves her daddy apparently!!