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Athletes, military and rescue professionals, or anyone who wants peak physical fitness in daily life, will find that incorporating kettlebell training into a General Physical Preparedness (GPP) program will yield extraordinary results in a short period of time.
Though the specific goals of a GPP program vary, the basic underpinning is a program to develop balanced physical attributes, including muscular and aerobic endurance, strength, flexibility and improved recovery.
Why is kettlebell training ideal for General Physical Preparedness programs? (1) Design. The kettlebell center of gravity is at a challenging six inches from the handle so that a single exercise such as The Swing engages the forearms, shoulders, back, abdomen and legs. This means that you will get quick results with just one to two hours of practice weekly.
(2) Dynamic and hardcore exercises. Taking a 35 lb cast iron ball and swinging it between the legs and jumping up from a lay-flat position can’t help but engage every muscle in the body and deliver a cardiovascular workout at the same time. Combining strength training and cardio exercises in one means that you get the same result of peak performance with less time spent training.
How can I fit kettlebell training into my GPP program?
Note: This article is meant only to introduce rudimentary kettlebell exercises. Do not begin practice without proper guidance from a certified kettlebell instructor.
In addition to your custom GPP program, practice these two simple drills three times per week or more to develop your kettlebell technique.
The Box Squat: A power lifter drill to develop squatting depth, flexibility and power, the Box Squat is performed like a traditional squat but uses a box as support, forcing correct form and allowing deeper squats.
The Box Squat to a Vertical Jump: From the squatted position, check your form and then jump straight up. Muscles are stretch-loaded and then released with aggression to deliver power.
When you are ready, move on to The Swing and The Get-Up, two staple kettlebell training exercises. Train for a minimum of 20 minutes three times per week up to daily 30-minute sessions. Practice in short, maximized sets followed by rest.
The Swing: Holding the kettlebell with both hands, swing the kettlebell from between the legs up to chest level and back down, using the hips to power the movement as if you were jumping. The Swing conditions and strengthens the back, legs, heart and lungs.
The Get-Up: Start out lying on your back holding a kettlebell with a straight arm, as if you have just finished a one-arm bench press. Without jerking or unlocking the elbow, stand up and then slowly lie back down. The static overload of holding a weight overhead builds pressing strength while standing up and down engages the cardiovascular system. The Get-Up develops strength, stability, resilience and flexibility in the shoulders.
Kettlebell workouts are designed for the hard-core athlete. When you want maximum results, you need maximum effort.
Resource: Enter the Kettlebell!: Strength Secret of the Soviet Supermen, Pavel, 2006.
