Three men and four women gathered in a semi-circle hoisting round, cannon-ball like weights in an arc in front of them. A
man stopped in front of each person, making suggestions. “That’s good. Now push your hips back further. Don’t let your
knees poke out. Excellent!”

Personal Trainer Bill Maeda of FitPro Hawaii was hosting a free workshop for beginners using an unconventional strength
training tool – a Russian kettlebell.

As the sun set on the ocean behind them, new users learned the basics of proper kettlebell swinging, with weights ranging
from 8 kilograms, or 17 pounds, to 16 kilograms, or 35 pounds. After about 60 seconds of swinging the weight, the
participants started to tire. “Good work! Now set it down and rest.”

The kettlebell is a fascinating and simple fitness tool. The weight is typically made of perfectly balanced iron in a rounded
shape, with a smooth handle. With just one kettlebell, users can accomplish a variety of exercises. It’s no wonder that new
users are flocking to trainers around the islands or trying kettlebells on their own.

Maeda spends the majority of his own training with kettlebells, “because they deliver everything that I want in a workout –
endurance, focus, power, speed and mental toughness.” He’s not alone.

Personal Trainer Chris Ranes of Punahou Fitness and Spa describes the benefits of kettlebell training, beginning with the
integration of the entire body working as a functional unit. “Kettlebell exercises require the use of all the different muscle
groups throughout the entire body working together to create harmonious movement.”

Ranes also mentions the appeal to busy people, “Kettlebells can be used to train the cardiovascular and musculoskeletal
system at the same time. That means shorter workouts.”

In Hawaii, kettlebells first found favor amongst mixed martial artists, but became popular among people looking for a total
body workout to enhance their daily activity. Kettlebells are used in varying sizes by a diverse group of men and women,
from fire fighters to senior citizens.

Beginners with no weight training experience find that they can achieve good results doing static exercises, such as
presses and curls, with 4kg or 8kg kettlebells. Some of the FitPro Hawaii workshop participants were surprised to find that
after just one session they were able to manage the dynamic exercises, such as the swing, with a 12kg or 16kg kettlebell.

Ranes explains why. “Kettlebell training allows you to become stronger and more powerful without adding bulk, due to
enhanced neuromuscular efficiency. Power is a skill that can be trained.”

These new kettlebell enthusiasts certainly hope so!

Source: www.pr.com

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