Bergen Kettlebell

The Kettlebell BOOM is HERE!

When time is of the essence, multitasking is a priority, and "staying connected" is crucial to daily living...ENTER THE KETTLEBELL! These cast iron weights can deliver maximal results, in minimal time, with your optimal effort. Tracing back to 1704, when 'kettlebell' first appeared in a Russian dictionary, its been highly regarded and utilized by the US Military, law enforcement agencies, martial artists, and elite athletes. But to get the most out of kettlebells proper instruction is key, and Bergen Kettlebell is dedicated to providing just that.

Well aware of the impact kettlebells produce. Fitness Professionals, Jerome Anderson and Erin Fahy joined forces to create Bergen Kettlebell. Both earned their RKC Instructor Certification through a program created by former Soviet Special Forces instructor Pavel Tsatsouline. Often referred to as "The Godfather of kettlebell training", Pavel forged the first production of kettlebells in the United States, as well as created the first kettlebell instructor course on Amercian soil, hence RKC. Adding this school of knowledge to their training styles has separated these two unique trainers from the rest.

Bergen Kettlebell offers classes, semi-private training and personal training sessions that will teach the integrity of Russian Kettlebell training. RECIPROCITY is the best way we can describe this training. BKB will give you the tools to succeed, to get the results you are looking for. YOU in return will perform at your highest level! Whether you are looking to increase overall strength, cardiovascular conditioning, flexibility or sports performance... The platform is set. Are you ready to step up?

The Benefits of Kettlebell Training with an RKC Instructor

The purported benefits of kettlebells appeal to people of all fitness levels, ages and genders. Somewhere along the way, the fitness industry lost the real definition of 'fit' and replaced traditional full-body exercises with isolation exercises. In the last five years, this cosmetic type of training is being replaced with movement-based training, which some call functional fitness training. That's what kettlebells provide, and individuals who want a more practical and traditional style of training are turning to kettlebells. The benefits of kettlebell training are many.

Kettlebells offer:

Full-body conditioning.The body learns to work as one synergistic unit linked strongly together.
Big results by spending less time in the gym. Because kettlebell training involves multiple muscle groups and energy systems at once.
Increased resistance to injury.
The ability to work aerobically and anaerobically simultaneously.
Improved mobility and range of motion.
Increased strength without increase of mass. Kettlebell exercisers are lean and toned, not bulky-a benefit that appeals to women and men alike.
Enhanced performance in athletics and everyday functioning.
Major calorie burning (In a recent study conducted by the highly respected American Council on Exercise, participants burned approximately 20 calories per minute-that's 1,200 calories per hour).

Because kettlebell lifts are more subtle than traditional weight training exercises, it takes coordination and kinesthetic (body) awareness to perfect the exercises. A single exercise consists of multiple joints and muscle groups moving simultaneously, often in ways that are new and unfamiliar to most people. And because the movements are different than traditional strength exercises, they take practice-and professional attention-to master. When done wrong, there is more risk than just dropping the weight on your toes or bumping yourself. The bottom line is to be safe-and learn how to use kettlebells from the pros.

A kettlebell instructor will teach you how to move correctly. Through correct movement comes an intrinsic action in which your mind becomes one with the movement, so that you no longer think about the action. It becomes similar to riding a bike, once you learn you never forget.

We highly recommend personal instruction when it comes to using kettlebells. With the popularity of kettlebells, a lot of people are learning the basics from DVD's and YouTube. Watching some of the instruction given on websites and listening to personal trainers instruct their clients, we highly recommend an RKC Instructor.

From our personal experience, "Prior to attending the Russian Kettlebell Challenge we watched Pavel's videos, read books and then trained on our own. With all our experience as fitness professionals and as athletes we even sustained some nasty bumps and bruises, along with a decent amount of unwanted soreness. It wasn't until we attended the RKC weekend that we GOT IT! We cannot imagine what would happen to a person with less experience!"

Kettlebell Safety 101

1. Check with doctors before starting training.
Especially an orthopedist and a cardiologist.

2. Always be aware of your surroundings.
Train in a place where there are no concerns about property damage or injury to anyone- including yourself. Make sure to train on a flat surface; facing downhill invites back and knee problems. As with basic range safety, make sure there is proper spacing between you and another comrade. The line of fire of your swings and snatches is HOT!

3. Train barefoot or wear shoes with a flat, thin sole.
Wrestling shoes and Converse Chuck Taylors are the best. Not only do cushy tennis shoe compromise your performance; they make it easy to toll forward on your toes during swings and snatches and injure your back.

4. Don't fight the Kettlebell if a rep goes wrong.
If the bell wants to twist your elbow, shoulder or any other joint in a way that it is not suppose to, or pull you forward on your toes, don't fight it. Abort! Let it fall and move out of the way if necessary.

5. Practice all safety measures at all times.
Because "practice becomes permanent," and "under stress we revert to training." How can you expect to do the right thing during the stressful last rep with a heavy ketlebell if you grooved wrong habits with the easy reps?

A typical mistake is setting the kettlebell down sloppily, with a rounded back and/ or the weight on the toes, following a hard (and often perfect) set of swings or snatches. Don't! Mentally stay with the set until the Kettlebell is safely parked. Lower the kettlebell in a way you would if you were planning to do another rep. Brace the bell with your body. Then let go, and only then relax.

6. Focus on quality, not quantity.
In the hard style of kettlebell training, like in weightlifting and powerlifting, reps do not reflect one's ability (if you swing the kettlebell with more power you will not get as many reps, ditto with the total tension in presses) and should not be the end goal.

Focusing on doing more reps will only encourage your body's innate tendency toward energy conservation and unsafe technique. Emphasize maximum explosion in your quick lifts and maximum tension in your "grinds" and don't worry about reps too much.

7. Keep moving once your heart rate is high.
Standing still or sitting after completing a hard set can put undo stress on your heart. Continue to walk around, shake out the legs and forearms while your heart comes down and breathing is back to normal.

8. Build up the training load gradually using common sense, and listen to your body.
This does not only refer to weight, sets, and reps, but also to the flexibility requirements. Don't force yourself into positions you are not ready for; develop your flexibility gradually.

If you bang your forearms during cleans, don't go clean crazy until you have bruised and swollen forearms. Be patient, continue with proper instruction, and perfect your technique. Same applies for snatches. Although if your cleans are not 'clean' then snatches are out of the question.

Practice Hard, Practice Often, Be Patient, & Smart!