Kettlebell Interview with Brett Jones

Extreme Fitness Now took the time to have a kettlebell interview with Brett Jones CSCS, Master RKC, CK-FMS to ask him some questions about kettlebell training.

Brett is a Pittsburgh, Pa based Fitness Professional and International Presenter with almost 20 years experience. His professional accreditations include:

• Bachelor of Science in Sports medicine from High Point University, NC
  
• Master of Science in Rehabilitative Science from Clarion University of PA, PA
  
• Certified Strength and Conditioning Specialist through the NSCA (National Strength and Conditioning Association)
  
• Master Instructor in the RKC program (Russian Kettlebell Challenge) with Pavel Tsatsouline (www.dragondoor.com)
  
• National and International presenter for the Functional Movement Screen (www.functionalmovement.com)
  
• Advisory Board Member for the Functional Movement Screen
  
• National and International Lecturer and Presenter for the RKC and other Fitness organizations and professionals
  
• Z Health R and I Phase Certified (www.zhealth.net) - Joint mobility and Performance Solutions
  
• Author and Co-Author of multiple DVDs and fitness products: Including the Secrets of... series with Gray Cook including the Secrets of Core Training - The Backside.

I started lifting weights and training for wrestling back in Junior High (6th grade probably) and continued training on and off (more off than on) until I transitioned into fitness as a career in 1997 running a hospital wellness center. Started training with Kettlebells in late 2001 and attended the second ever RKC certification in Feb. 2002 and have been swinging KBs ever since.

My typical routine just varies with my travel schedule. But to put it in a general format my routine is focused on two areas right now - bodyweight drills (pull-ups, handstand push-ups, single leg squats and bridging) and KB training (Get-ups, Swings, Snatches, Bent presses and Overhead pressing). I keep the volume low overall (3-5 sets of 3-5 reps on strength moves and I prefer interval style training with snatches - in particular the VO2 Max protocols of Kenneth Jay). Typically I get in 3-4 sessions in a week.

After reading the original Russian Kettlebell Challenge book by Pavel, I tried some dumbbell snatches and decided I needed to get specific training in this method. Prior to KBs I had tried just about everything - machine based one set to failure training, bodyweight only training, running, "functional" training (whatever that is...) etc., but when I started swinging KBs I found a power workout that challenged me and made me move and feel better. It is unique in my opinion.

Kettlebells released an athlete in me that I didn't even know was there. I went from barely being able to reach the net of BBall hoop to grabbing the rim (at one time) so my power output and performance were very different with KBs. From Kettlebells, my strength is higher now at 37 then ever in my life. My flexibility and mobility are also better. I just feel athletic and ready to try most anything. These are things that machines and other forms of training never gave me.

Kettlebell swings and snatches and complexes target the hips and "core" using power moves that provide cardio and calorie burn. You really can't put together a better combo than that. KB ballistics (swings, snatches) really don't have the ability to "bulk" you up. They just turbo charge your power output from your heart and your hips!

KB cardio is best compared to a great interval training program, basically higher intensity periods of work with short periods of rest. Instead of long slow cardio, you get high power output. Plus as long as you learn good form, you get high power output without the pounding of running. This reduction in joint stress pays huge dividends actually strengthening the muscles and joints instead of potentially damaging them.

I think getting started in Kettlebell training is best done with an RKC instructor. These are trainers skilled in getting you dialed in on the proper form right from the beginning. KBs require you to move and produce force so there needs to be attention paid to proper set-up and execution.

Kettlebells are a great tool but they are only a tool. It is the principles that we teach along with the tool in the RKC that make it a great system. Take the time to check your fundamental movement skill with an evaluation like the Functional Movement Screen before beginning and invest in a few sessions with an RKC to learn the moves properly from the beginning. If you have to learn from a video then Enter the Kettlebell by Pavel or Kettlebell Basics for Strength Coaches and Personal Trainers by Myself and Michael Castrogiovanni are excellent choices.