There have been quite a few articles and posts lately about the “best” exercises to do.

Best exercise for strength.
Best exercise for ageing well.
Best exercise for your core.
Best exercise everyone over 40 should be doing.

And I understand why people like that kind of content. It is simple. It is easy to save. It makes you feel like there is one clear answer. But bodies do not really work like that. And normal life definitely does not either.

Why “best exercise” advice is incomplete

A lot of fitness content online is made to be catchy, not necessarily useful.

One person says everyone should squat. Someone else says squats are bad for your knees. One video says deadlifts are essential. Another says deadlifts are dangerous. Then someone with perfect lighting and no visible responsibilities tells you all you need is discipline and a 5 am routine.

It gets noisy.

And I think a lot of normal people end up stuck between two extremes. On one side, there is the “just do this one exercise” advice. On the other side, there is the very intense fitness world where everything looks hard, fast, sweaty and a bit intimidating.

Neither is particularly helpful if you are just trying to start again. Especially if you are over 40, busy, tired, a bit stiff, carrying old injuries, dealing with work, family, stress, hormones, confidence or just the feeling that your body does not respond exactly the way it did 20 years ago.

That is normal.

It does not mean you are lazy.
It does not mean you have left it too late.
It does not mean you need to punish yourself back into fitness.

It usually just means you need a more sensible way in.

What actually matters after 40

For most adults, strength training after 40 is not really about finding one magic exercise. It is about covering the basics often enough, in a way your body can actually tolerate and repeat.

Can you hinge?
Can you squat to a level that works for your body?
Can you carry something without your back doing all the work?
Can you get up and down from the floor?
Can you balance a little better than last month?
Can you rotate, brace, reach, step, push and pull without everything feeling awkward?

That is the stuff that matters. Not because it looks impressive online. Because it shows up in normal life.

Useful strength training for everyday life

Strength training after 40 should help with normal, everyday things.

Carrying shopping.
Getting out of a low chair.
Walking upstairs.
Gardening.
Picking something up from the floor.
Playing with kids or grandkids.
Feeling steadier on uneven ground.
Not feeling so stiff every time you stand up.

That is strength training too. It just does not always look dramatic.

A deadlift can be useful.
So can a squat.
So can a carry.
So can mobility work.

But none of them is magic on their own.

The value is in building a small, repeatable base — something we also focus on in our small group kettlebell classes in Chessington.

A bit of lower body strength.
A bit of upper body strength.
A bit of core control.
A bit of balance.
A bit of mobility.
A bit of conditioning.
A bit of confidence.

Repeated often enough that your body starts to trust it again. That is not as exciting as a headline. But IT WORKS. And it is usually what people actually need.

Context matters more than the perfect exercise

That might mean deadlifts for one person.

Box squats for another.
A wall press-up instead of a floor press-up.
A kettlebell carry instead of a complicated core exercise.
A supported split squat instead of a lunge.
A hip hinge with no weight before adding load.
A few minutes of mobility before you even think about going heavier.

That is the part social media often skips.

The regression.
The adaptation.
The context.
The fact that two people can need completely different versions of the same movement.

Someone might say, “everyone should squat”. Fine. But what kind of squat? How low? With what load? With what knees, hips, ankles, back, confidence and training history?

Someone might say, “deadlifts are the best exercise”. Maybe. But not if the person has never learned how to hinge, rushes the movement, feels it all in their lower back, and then decides strength training is not for them.

Someone might say, “just do planks for core”. But can the person breathe? Can they brace? Can they control their pelvis? Can they use their core when they pick something up or carry something?

That is why “best exercise” advice is always a bit incomplete. It removes the human being from the exercise. And the human being is the whole point.

If you want more individual support with technique, strength and mobility, personal training with Alexia in Chessington gives you a more specific way to build confidence at your own pace.

What most adults really need

For most people, the answer is not to find the perfect movement.

It is to build a small, repeatable base.

Not random workouts that change every five minutes.
Not punishment sessions.
Not copying someone half your age on Instagram.
Not feeling like you have failed because you cannot do the advanced version yet.
Not being told that everything is simple if you “just want it badly enough”.

Most people do not need to be shouted at.

They need to understand what they are doing.
They need exercises that make sense.
They need options.
They need enough challenge to progress, but not so much that they dread coming back.
They need to feel like training belongs in their life, not like it is another thing they are failing at.

That is why I think the “best exercise” conversation is only useful up to a point.

The better question is probably:

What does your body need to keep doing well?
Do you need to get stronger?
Do you need to move more often?
Do you need more confidence with lifting?
Do you need to feel steadier?
Do you need to stop avoiding the things that feel awkward?
Do you need a bit more structure so you are not just guessing?

Because the goal for most adults is not to win the internet. It is to keep moving, keep lifting, keep doing life, and feel a bit more confident in your own body.

Most people do not need a perfect exercise. They need useful training they can come back to.

The post Strength training after 40: what most “best exercise” lists miss appeared first on The London Kettlebell Club.

Now, I know what you’re thinking – “Why on earth would I need to lift weights when I’m already running my heart out?” Well, my friend, kettlebell training isn’t just about bulking up. It’s about building functional strength, improving your balance and stability, and making you a more well-rounded athlete. And let’s be real, as we get older, it’s even more crucial to focus on these areas to keep ourselves injury-free and running strong. [1]

The six best kettlebell exercises for runners

So, let’s dive into some killer kettlebell exercises that’ll have you feeling like a superhero on the roads or trails.

1. The kettlebell swing
   This bad boy is the king of kettlebell exercises for runners. It works your entire body, from your legs and core to your backside (yes, that’s right – your glutes and hamstrings get a serious workout too). The swing not only builds power and strength but also helps you develop that all-important hip drive for efficient running form. [2] Here’s how you do it: Stand with your feet shoulder-width apart, holding the kettlebell with both hands in front of you. Hinge at the hips, pushing your butt back while keeping your back flat and core engaged. With control, swing the kettlebell back between your legs, then explosively drive your hips forward, allowing the kettlebell to swing up to chest height. Let it swing back, and repeat. It’s like a high-powered hip thrust, but way more fun!

2. The goblet squat
   This move is a must for building strong, stable legs and a rock-solid core – two things that’ll help you avoid common running injuries like runner’s knee or IT band issues. [3] Grab a kettlebell and hold it close to your chest (hence the “goblet” name), then squat down, keeping your chest upright and your knees tracking over your toes. It’s like doing a regular squat but with the added challenge of holding that weight in the goblet position.
3. The kettlebell deadlift
   If you want to build a powerful backside and protect your lower back from the rigours of running, the kettlebell deadlift is your new best friend. This move targets your hamstrings, glutes, and lower back muscles, which are crucial for generating power during your running stride and absorbing impact forces. [4] Start with the kettlebell on the ground, hinge at the hips (no rounding that back, folks!), grip the bell, and stand up tall, driving through your heels. It’s like picking up a heavy object off the floor, but way cooler and more functional.
4. The farmer’s walk
   Ever tried walking while carrying heavy groceries? Well, the farmer’s walk is like that, but way more badass. Grab a kettlebell in each hand and walk like a boss, keeping your core engaged and your posture upright. This exercise will challenge your grip strength, core stability, and overall conditioning – all essential components for running strong and injury-free.
5. Kettlebell halos
   Running isn’t just about your legs. Having good upper body mobility and shoulder stability is crucial too. That’s where the kettlebell halo comes in. Hold the bell at chest level and rotate it in a circular motion around your head, keeping your core tight and your eyes focused forward. It’s like giving your upper body a nice, juicy stretch and workout all in one.
6. The renegade row
   Imagine doing a plank, but with the added challenge of rowing a kettlebell. That’s the renegade row – a move that’ll light up your core and upper body like nothing else. Get in a high plank position with your hands gripping the bells, then row one arm at a time, keeping your body in a straight line and your core braced. It’s like combining a hardcore core exercise with a row, and it’s absolutely killer for runners.

Conclusion

Now, I know these exercises might sound a bit intimidating at first, but trust me, once you start incorporating them into your routine, you’ll wonder how you ever ran without them. Not only will you build functional strength and power, but you’ll also improve your balance, stability, and overall athleticism – all crucial components for running like a boss and avoiding those nagging injuries that can sideline you.

The best part? You don’t have to spend hours in the gym to reap the benefits of kettlebell training. Just a few focused sessions per week, combined with your regular running routine and some mobility work, and you’ll be well on your way to becoming a kettlebell ninja and a running machine.

So, what are you waiting for? Grab a kettlebell (or two) and get ready to unleash your inner strength and power. Your running self will thank you, and you might just find yourself catching a few admiring glances at the gym too. After all, there’s nothing quite as badass as a runner with a killer kettlebell swing.

References:

• [1] Sayers, S. P., & Gibson, K. (2010). A comparison of high-speed power training and traditional slow-speed resistance training in older men and women. Journal of strength and conditioning research, 24(12), 3369–3380.
• [2] Lake, J. P., & Lauder, M. A. (2012). Kettlebell swing training improves maximal and explosive strength. Journal of strength and conditioning research, 26(8), 2228–2233.
• [3] Govindasamy, K., Gogoi, H., Jebabli, N., Bediri, S. M., Aljahni, M., Parpa, K., Clark, C. C. T., Granacher, U., & Zouhal, H. (2024). The effects of kettlebell training versus resistance training using the own body mass on physical fitness and physiological adaptations in obese adults: a randomized controlled trial. BMC sports science, medicine & rehabilitation, 16(1), 106.
• [4] Jay, K., Frisch, D., Hansen, K., Zebis, M. K., Andersen, C. H., Mortensen, O. S., & Andersen, L. L. (2011). Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial. Scandinavian journal of work, environment & health, 37(3), 196–203.

The post Six Awesome Kettlebell Moves to Up Your Running Game and Avoid Injuries appeared first on The London Kettlebell Club.

The Startling Truth About Women’s Bone Health

I’ve got to be brutally honest – the statistics on osteoporosis and fractures for women are pretty scary. According to the International Osteoporosis Foundation, one in three of us over 50 will suffer a debilitating fracture in the hip, spine or wrist. That’s massive!

These fractures aren’t just painful inconveniences either. They can make you lose mobility, independence and even increase your risk of an early departure from this world. Harsh reality – a woman’s lifetime odds of a hip fracture actually equal her combined risk for breast, uterine and ovarian cancer. Terrifying, right?

To make things worse, our skeletons start losing density rapidly once we hit menopause thanks to those unpredictable hormone shifts. So staying proactive about building and maintaining bone strength is absolutely crucial as we age.

The Power of Resistance Training for Bone Health

Now for some great news: researchers have definitively proven that regular resistance training can help prevent osteoporosis and reduce fracture risk in a big way. You see, weightlifting-style exercises create forces that signal your bones to keep regenerating and building new tissue.
Numerous studies show that consistent strength training leads to higher bone mineral density and prevents age-related bone loss, especially for postmenopausal women. One breakthrough trial found that a year of resistance workouts increased spinal and hip bone density by a whopping 8-10% compared to non-exercisers. That’s huge!

While any resistance work provides skeletal benefits, I’m about to blow your mind with one particularly powerful tool…

Why Kettlebells Reign Supreme for Bone Strength

If you’re not yet familiar with the kettlebell, grab a seat – this unique cast iron weight with a handle is going to rock your world. These super-functional weights allow for dynamic, full-body movements like swings, cleans and overhead presses that seriously challenge your muscles from every angle.
Here’s where it gets really cool – research shows the intense, explosive nature of kettlebell exercises generates high-impact forces that tell your bones to keep building new cells. It’s sort of like giving your skeletal system a “wake-up call” to keep getting stronger and denser.
On top of that, the gripping and stabilising required to control those heavy kettlebells while they’re in motion works wonders for strengthening your forearms, wrists and shoulders – the very areas most prone to debilitating fractures from osteoporosis.

Best of all, kettlebell training provides an incredibly efficient full-body burn while improving your mobility, cardio capacity and functional strength for everyday life. You can get so many benefits with one epic workout!

Live Stronger, Live Longer

Here’s what really gets me fired up about kettlebell training: it gives you way more than just denser bones and reduced fracture risk. The full-body strength, coordination and explosive power you’ll build makes you feel incredibly grounded, agile and confident in your movement with each workout.

Our members constantly tell us how much more capable and sturdy they feel in their bodies. That seamless combination of skeletal strength and muscular force helps them carry groceries more easily, climb stairs without worry and remain active in their lives with loved ones for years to come.

Young adults, new moms, active agers – women of all backgrounds and life stages can benefit tremendously from tapping into kettlebells’ bone-preserving and functional benefits. And the best part? It’s never too late to improve your health and overall vitality through this fun, efficient training style.

We have members in their 60s and 70s achieving remarkable bone density improvements and mobility gains after dedicated kettlebell work. For us, seeing that freedom, strength and youthful energy get reignited in them is very inspiring.

What we do at The London Kettlebell Club

Our club is a pioneering gym that specialises in harnessing the bone-building powers of the kettlebell through fun and empowering kettlebell classes.

Part of our mission is to provide women of all ages with an inclusive community focused on maintaining skeletal strength and active longevity through kettlebell training. We created the club to show our neighbourhood and community how incredibly effective and inspiring these workouts can be.

We provide a friendly and welcoming atmosphere where you’ll master fundamental kettlebell moves with an emphasis on perfect form. We believe in an integrated approach that builds strong foundations while continuously challenging your body in new ways. Our sessions are designed to provide the ideal bone-building stimulus while you’re training smarter, not just harder.

If you’re looking for more individual attention, we also offer private kettlebell personal training to dial in personalised programming for your unique bone health goals.

Reclaim Your Power, One Swing at a Time

The facts are clear: osteoporosis and fracture risks shouldn’t be taken lightly as strong and capable women. But please don’t let those statistics weigh you down! Through kettlebell training and complementary lifestyle strategies, you can take control of your bone health and keep getting stronger, more resilient and full of energy for decades to come.

References:

• International Osteoporosis Foundation. Facts and Statistics. (https://www.osteoporosis.foundation/facts-statistics)
• Cummings SR, Melton LJ. Epidemiology and outcomes of osteoporotic fractures. Lancet. 2002;359(9319):1761-1767. (https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(02)08657-9/abstract)
• Shojaa M, Nahidiazar L, Omidnia A, et al. Effect of Exercise Training on Bone Mineral Density in Post-Menopausal Women: A Systematic Review. J Family Med Prim Care. 2020;9(1):27-32. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7325605/)

The post Stronger Bones, Stronger Life: The Power of Kettlebell Training appeared first on The London Kettlebell Club.

If you’ve been in the weight loss game for a while, you know the struggle is real, especially if you have passed the 40-year-old threshold. 

In today’s society, there is a strong emphasis on the number displayed on the bathroom scale. People are constantly bombarded (on TV, press and social media… everywhere!) with messages about how they need to lose weight to be healthy and attractive. 

But what if I told you there’s a way to supercharge your efforts that don’t involve endless hours on the treadmill or surviving on lettuce? 

Enter the world of lifting weights – a game-changer that not only helps you shed those stubborn pounds but also empowers you to become the strongest version of yourself. Buckle up, because we’re about to embark on a friendly and personal exploration of why lifting weights might just be the missing link in your weight loss journey.

Why strength training over weight loss?

When we talk about getting stronger, we don’t just mean physically, but mentally as well. Strength training challenges and pushes us to our limits, helping us build resilience and confidence, especially as we get older. So, instead of worrying about the numbers on the scale, let’s shift our focus to building a mighty, robust body and a resilient mind.

The heavy-lifting myth-buster

Let’s start by addressing the elephant in the room – the myth that lifting heavy turns you into a bodybuilder overnight. Spoiler alert: it doesn’t! Ladies, listen up. You won’t wake up looking like the Hulk’s long-lost cousin just because you picked up a dumbbell. Instead, you’ll sculpt lean, beautiful muscles that work tirelessly to torch calories and melt away fat. So, toss that myth out the window, and let’s dive into the transformative power of lifting heavy.

Strength training for life – Beyond weight loss

Lifting weights isn’t just about shedding pounds; it’s a journey to gain strength – both physically and mentally. As we gracefully age, maintaining muscle mass becomes crucial for overall health and longevity. Heavy lifting is your passport to a resilient body that can handle everything from carrying groceries to rocking the dance floor at family weddings.

Muscle magic – Building to burn

You might wonder, “How does lifting heavy help me lose weight?” It’s all about building muscle to burn fat. Muscles are like little furnaces, constantly churning away calories even when you’re Netflix-and-chilling on the couch. The more muscle you build, the more calories you torch, not just during your workout but 24/7. It’s like having a personal calorie-burning squad working for you around the clock.

The metabolism makeover

Ah, metabolism – that mysterious force that seems to slow down as the birthday candles pile up. But fear not! Lifting heavy weights is your metabolism’s best friend. When you focus solely on losing weight, your body often responds by slowing down your metabolism to conserve energy. However, when lifting heavier, your muscles respond by revving up your metabolic rate, and suddenly, you’re burning more calories than ever before. It’s a metabolic makeover, and you’re the star of the show. By building lean muscle mass, your body becomes a calorie-burning machine even at rest. So, instead of fixating on losing weight, you can achieve sustainable results by focusing on strength training and having a faster metabolism.

Afterburn bliss – calories keep burning

Here’s a little secret the heavy lifters know – the afterburn effect, also known as excess post-exercise oxygen consumption (EPOC). 

Contrary to popular belief, lifting heavy weights can help you burn fat more effectively than traditional cardio exercises alone. Challenging your muscles with heavy weights activates more muscle fibres, stimulating greater calorie burn. 

So, after you’ve conquered that last rep and left the gym, your body keeps burning calories like a champ. It’s like getting a bonus round in the weight loss game, and who doesn’t love rewards that keep rolling in, especially when you’re catching some Z’s?

Fueling the fire – Nourishing your body

Lifting heavy requires energy. That means that you need to fuel your body with the good stuff. Forget crash diets and deprivation. Think protein-rich meals, whole grains, vibrant veggies, and healthy fats. Your body is a high-performance machine, and giving it the right fuel is like upgrading to premium gas – smooth, efficient, and ready to tackle whatever comes its way.

Bone density – The key to a strong body

As we age, our bone density naturally decreases, which increases the risk of fractures and osteoporosis. However, lifting heavy weights can help combat this decline. The stress placed on your bones during weightlifting forces your body to adapt and become stronger, ultimately leading to improved bone density. This change can be especially beneficial for women going through menopause, as hormonal changes affect bone health.

Energy levels – up to the roof

Regular resistance training can greatly boost your energy levels. A LOT. As you become stronger, your body becomes more efficient at carrying out daily tasks, leading to increased stamina and vitality. Moreover, strength training stimulates the release of endorphins, our body’s natural mood enhancers, leaving you feeling energised and positive after a workout.

Injuries – Your #1 enemy

Building a strong body isn’t just about lifting heavy weights; it’s also about creating a solid foundation. Strength training targets all major muscle groups, including those responsible for stability and proper posture. By developing these muscles, you reduce the risk of injuries both during workouts and in your daily life. Improved balance and coordination can help prevent falls, muscle imbalances and chronic pain. Does this sound familiar?

Injuries take longer to heal as you get older. Therefore, the stronger your body, the better the recovery.

Compound movements – Your best friends

Compound exercises, such as squats, deadlifts, bench presses and overhead presses, are the backbone of any strength training regimen. These exercises target multiple muscle groups at the same time and provide maximum efficiency and effectiveness. Add these movements into your workouts to build strength and muscle mass efficiently.

By the way, this is me doing deadlifts. First time with 80 kg. It felt great!!

Getting started – Your adventure awaits

Ready to embark on a heavy-lifting adventure? The good news is you don’t need to be a gym rat or a seasoned lifter to start. Whether it’s dumbbells, barbells or kettlebells, the key is progression. As you get stronger, you can increase the weight gradually and watch your confidence soar along with those weights. 

Kettlebells are perfect for this, as they allow you to train in small spaces (i.e. bedroom or living room) and still do a full-body workout. Trust me, this ball of steel can challenge you in numerous unimaginable and fun ways. 

The truth is that you don’t need expensive gym memberships with state-of-the-art machines to get stronger. But let’s be honest for a second. When I say “stronger”, I don’t mean looking like a bodybuilder or crossfitter. That’s another story. But I mean is having a body ready to face the future, with bones, joints and muscles strong enough to do the daily activities without having aches, pains or injuries.

Finding your tribe – Because fitness is better together

Transformations are more fun when shared. Consider joining a group fitness class or recruiting a workout buddy. Surrounding yourself with a supportive community makes the process enjoyable and keeps you accountable. Plus, who doesn’t love a high-five after conquering a challenging set? It’s the secret sauce to making fitness a lifestyle, not just a phase. That’s precisely what we think at The London Kettlebell Club!

Celebrate non-scale and small victories

Instead of relying solely on the scale to measure your progress, celebrate the non-scale victories along the way, alone or with friends. Look for improvements in your strength, stamina and overall well-being. Notice how daily activities become easier, and appreciate the changes in your body composition rather than just the numbers on the scale.

Conclusion

So there you have it – the lowdown on why heavy lifting could be the superhero cape your weight loss journey needs. It’s not just about dropping pounds; it’s about gaining strength, confidence, and a body that’s ready for whatever life throws at it. Shifting your focus from losing weight to lifting heavy weights and getting stronger can have a transformative impact on your physical and mental well-being. 

By engaging in regular strength training, you can burn fat, build muscle, improve bone density, boost your metabolism, increase energy levels, and prevent injuries. Again, it’s not just about the weight you lose but about the strength and resilience you gain. So, ditch the weight loss obsession; your journey to a healthier, happier you starts with a barbell, dumbbell or kettlebell.

The post Why women shouldn’t focus on losing weight, but on lifting heavy weights and getting stronger appeared first on The London Kettlebell Club.

I know how challenging it can be to find time for fitness while juggling work and family responsibilities. Believe me, I am still there.

In this blog post, I’ve put together five simple yet effective fitness hacks that will help you stay active and healthy without sacrificing valuable time with your loved ones or compromising on work commitments. I will also share with you how I found a bit of balance between training and child care.

5 fitness hacks for busy parents

#1 Embrace short high-intensity interval training (HIIT) sessions

Time is precious when you’re a busy parent. That’s why shorter bursts of high-intensity workouts are perfect for getting the most out of limited workout sessions. With HIIT exercises such as kettlebell swings or burpees, all it takes is just 15 minutes per day to get an incredible full-body workout that boosts metabolism and burns fat even after you’re done exercising! Remember that your workout doesn’t have to be perfect and that doing something is better than doing nothing at all!

#2 Incorporate active playtime with your kids

Finding quality bonding time with your children doesn’t mean giving up on exercise altogether – in fact, combine them both! Engage in activities like tag games at the park or playing sports like soccer or basketball together which not only keeps everyone fit but also strengthens family bonds through shared adventures.

#3 Set realistic goals and prioritise self-care

As a parent, managing multiple roles simultaneously requires superpowers; however, starting small by setting realistic goals helps make continuous progress towards maintaining physical wellness. Doing so ensures mental well-being aiding efficient handling of multitasking.

Remember self-care isn’t selfish, it’s necessary!

#4 Make exercise part of your daily routine

To truly integrate fitness into our lives effectively, make sure it’s part of our daily routine. This prevents disruption due to changing schedules. For example, you could schedule a morning kettlebell session before kids wake up. It doesn’t have to be a long one… 15-20 minutes will do.

#5 Engage in group fitness classes where kids are allowed

I know this is not always possible, but it is a good option to stay fit and enjoy doing something you like while you’re keeping an eye on your little one(s).

My personal experience

Long before the pitter-patter of little feet echoed through our home, I immersed myself in the world of boxing and kickboxing. However, when my daughter entered the picture, I feared the intensity of my training might have to take a back seat to parenthood. Fate smiled upon me when I discovered that my gym welcomed parents with open arms, allowing my husband and me to tag-team caring for our newborn during workouts. 

Grateful for supportive friends who recognised the importance of “me time,” I’d steal an hour away from parenting duties while they looked after my little one. 

And then, the pandemic hit. To be able to keep up with the level of training, we decided to buy some high-quality kettlebells, macebells and clubbells to be able to train in a reduced space. And I found my secret weapon: the crack of dawn. I got used to getting up early and doing a one-hour workout every morning before everyone was up. Pandemic or not, those early morning workouts became my sanity saviour.

Now, with kids’ schedules being trickier than a Rubik’s Cube, things have changed. Being a mum is an amazing experience, but it comes with sacrifices. And mine was giving up sparring. I do it occasionally, but not to the same level (I miss it a lot!).

However, bringing my daughter to the gym, where inclusivity and an open-minded atmosphere thrived, turned out to be a beautiful bonding experience. It not only allowed me to pursue my passion but also set a powerful example for my child, illustrating the value of dedication, balance and the joy of shared moments.

Fast forward a bit, and now my little one has caught the martial arts bug! Imagine that—my daughter throwing kicks, doing chokes and making pals on the mat. What’s even more hilarious? Turns out, her newfound buddies have parents who just happen to be my training partners. It’s like a mini-family reunion! So, picture this: after the kids wrap up their ninja adventures, we, the grown-ups, dive into our workout routine while they’re off having a blast. It’s become this fantastic blend of family time, fitness and a touch of friendly rivalry. Who would’ve thought that our paths to fitness would align so perfectly? Martial arts, making friends, and sharing sweat sessions—it’s the kind of multitasking I can get behind!

We encourage busy parents to bring their little ones to our training sessions

As a parent, I can’t tell you how much it means to find a club that not only encourages but practically cheers for mums and dads to bring their little ones along. I truly understand your struggle to find time for fitness amidst work and family responsibilities. So if you want to do some exercise but don’t know how with all the chaos, come to our workouts. 

For us, it’s more than just kettlebells; the London Kettlebell Club is a community that understands the delightful chaos of parenting. 

Imagine you’re in the midst of a kettlebell swing, and suddenly, your child decides it’s snack time. Sounds annoying, right? But guess what! I’ve been there – I still am!!
Fitting in a complete workout with the children around is a challenge, but hey, every repetition is a win. 

Our club embraces the reality of parenting, making it a place where doing a bit of exercise is celebrated. It’s an opportunity to take care of yourself while keeping an eye on the little explorers. We’ve all been through the toddler-taming drill, and I’m right there with you. So, why not turn your workout into a family activity? It’s not just about breaking a sweat; it’s about breaking free from the routine, bonding with your child, and setting an active example that sticks. Every moment here is a personal victory, where fitness seamlessly merges with family fun!

So, if you live in or around the Chessington area and are in this situation, contact us! We would love to help.

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Whether you’re a beginner or an experienced lifter, mastering these movement patterns is crucial for proper kettlebell technique and injury prevention. In this blog post, we’ll take a closer look at each of these fundamental movements and provide you with the tips and cues you need to perform them with confidence and skill.

The hinge

The hinge movement pattern is essential for executing exercises like the kettlebell swing, deadlift, and single-leg deadlift. It involves a hip-dominant movement where the hips are pushed back, and the torso is hinged forward, creating a loaded stretch through the hamstrings and glutes.

To perform the hinge correctly, stand with your feet shoulder-width apart and hold the kettlebell with a neutral grip. Soften your knees and push your hips back, keeping your spine neutral and your chest lifted. Allow the kettlebell to naturally hang beneath you as you hinge forward, feeling a stretch through your hamstrings. Once you’ve reached your end range of motion, reverse the movement by driving your hips forward and standing tall, squeezing your glutes at the top.

Key cues for the hinge:

• Push your hips back, not down
• Maintain a neutral spine
• Keep your chest lifted
• Drive through your hips to return to the starting position

The squat

The squat movement pattern is essential for exercises like the goblet squat, front squat, and overhead squat. It involves a knee-dominant movement where the hips and knees are flexed to lower the body towards the ground while maintaining an upright torso and a stable core.

To perform the squat correctly, stand with your feet slightly wider than shoulder-width apart, toes slightly turned out, and hold the kettlebell close to your chest with the elbows tucked in. Initiate the movement by pushing your hips back and bending your knees, keeping your chest lifted and your weight in your heels. Lower yourself down until your thighs are parallel to the ground, then drive through your heels to stand back up tall.

Key cues for the squat:

• Push your hips back and bend your knees
• Keep your chest lifted and your core engaged
• Drive through your heels to stand back up
• Maintain an upright torso throughout the movement

To check the difference between the hinge and the squat, watch this video:

The full arm extension

The full arm extension movement pattern is essential for exercises like the kettlebell press, snatch, and Turkish get-up. It involves a vertical pressing or overhead movement where the arms are fully extended, and the shoulders are stabilized to support the weight of the kettlebell.

To perform the full arm extension correctly, start with the kettlebell in the rack position, with your elbow tucked in and the kettlebell resting against the outside of your forearm. Press the kettlebell overhead, fully extending your arm and locking out your elbow while keeping your shoulder down and stable. Lower the kettlebell back down with control, returning to the rack position before repeating the movement.

Key cues for the full arm extension:

• Keep your elbow tucked in and the kettlebell close to your body
• Fully extend your arm and lock out your elbow
• Keep your shoulder down and stable
• Lower the kettlebell with control and maintain stability throughout the movement

For a better explanation, watch Mark Wildman in action:

Putting it all together

Now that you understand the basics of the hinge, squat, and full arm extension, it’s time to put these movement patterns together in a full-body kettlebell workout. Start by warming up with 5-10 minutes of dynamic stretching and mobility exercises to prepare your body for the work ahead.

Next, choose a variety of kettlebell exercises that incorporate the hinge, squat, and full arm extension movement patterns, such as:

• Kettlebell swings
• Goblet squats
• Kettlebell presses
• Turkish get-ups
• Deadlifts
• Snatches

Perform each exercise for 3-5 sets of 8-12 repetitions, focusing on maintaining proper technique and engaging the muscles involved in each movement pattern. Rest for 60-90 seconds between sets, and be sure to cool down with some static stretching and foam rolling to aid in recovery and prevent muscle soreness.

Incorporate these fundamental kettlebell movement patterns into your regular training routine, and you’ll soon be reaping the benefits of improved strength, power, and endurance. Remember to start with a lighter weight and focus on mastering technique before progressing to heavier loads.

Conclusion

Learning the hinge, squat, and full arm extension movement patterns is crucial for safe and effective kettlebell training. By mastering these fundamental movements, you’ll not only reduce your risk of injury but also improve your overall strength, power, and athleticism. Whether you’re a beginner or an experienced lifter, the foundation of proper kettlebell technique starts with these three basic movement patterns. So, grab a kettlebell, practice these movements, and take your training to the next level!

The post Hinge, squat and full arm extension: the three basic movements patterns you need to learn for safe and effective kettlebell training appeared first on The London Kettlebell Club.

The impact of exercise on mental health

When you engage in physical activity, your body releases endorphins, which are chemicals that act as natural painkillers and mood elevators. These feel-good chemicals can help reduce feelings of stress, anxiety, and depression, and create a sense of overall well-being. In addition to endorphins, exercise can also increase levels of serotonin and norepinephrine, which are neurotransmitters that play a role in regulating mood and stress.

Regular physical activity can also help improve sleep quality, boost self-esteem, and provide a sense of accomplishment. Furthermore, the social aspect of exercise, such as participating in group fitness classes or team sports, can provide a sense of community and support, which are important factors in maintaining good mental health.

The mental health benefits of different types of exercise

The great thing about exercise is that there are so many different ways to get active. Whether you prefer running, swimming, dancing, or practising yoga, there’s a form of exercise that can cater to your interests and fitness level. Here’s how different types of exercise can benefit your mental health:

• Aerobic exercise: Activities like running, cycling, and swimming can increase blood flow to the brain and release endorphins, leading to improved mood and reduced stress.
• Strength training: Lifting weights or using resistance bands can help improve self-esteem and body image, leading to a more positive outlook on life.
• Yoga and Pilates: These mind-body exercises can help reduce anxiety, improve concentration, and promote relaxation.
• Sports and team activities: Participating in team sports or group fitness classes can provide social interaction and a sense of belonging, leading to improved mental well-being.

Incorporating exercise into your daily routine

Now that you understand the mental health benefits of exercise, it’s important to find ways to incorporate physical activity into your daily routine. The key is to find activities that you enjoy and that fit into your lifestyle. Here are a few tips to help you get started:

• Set realistic goals: Start by setting achievable exercise goals, such as going for a 20-minute walk three times a week or attending a fitness class once a week. As you build confidence and fitness, you can gradually increase the frequency and intensity of your workouts.
• Find activities you enjoy: Whether it’s hiking, dancing, or playing a team sport, find activities that you look forward to and that make you feel good. If you enjoy what you’re doing, you’re more likely to stick with it in the long run.
• Make it social: Exercise with friends, join a sports team or take a group fitness class to make physical activity a fun and social experience.
• Make it convenient: Choose activities that are easily accessible and fit into your schedule. Whether it’s a quick home workout, a lunchtime walk, or a yoga class at the local studio, find ways to make exercise a regular part of your day.

The role of exercise in managing mental health conditions

Exercise can be a valuable tool for managing and improving mental health conditions such as depression, anxiety, and stress. Research has shown that regular physical activity can be as effective as medications or therapy for some people with mild to moderate depression. Similarly, studies have found that exercise can reduce symptoms of anxiety and improve overall well-being.

It’s important to note that while exercise can be beneficial for mental health, it’s not a replacement for professional treatment. If you’re struggling with a mental health condition, it’s important to seek support from a mental health professional who can help you develop a comprehensive treatment plan.

Tips for getting the most out of your workouts

To get the most mental health benefits out of your workouts, consider the following tips:

• Focus on consistency: Aim for regular, consistent physical activity rather than sporadic intense workouts. Even a short walk or brief workout can make a difference in your mental well-being.
• Listen to your body: Pay attention to how your body and mind feel during and after exercise. If a particular workout leaves you feeling energized and uplifted, make a note of it and incorporate it into your routine.
• Mix it up: Try different types of exercise to keep things interesting and challenge your mind and body in new ways. Variety can also help prevent boredom and burnout.
• Set small, achievable goals: Start with small goals and celebrate your progress along the way. Whether it’s increasing the duration of your workouts or trying out a new activity, setting achievable goals can help boost your motivation and confidence.

Final thoughts

Exercise is a powerful tool for supporting mental health, and the benefits extend beyond just the physical. By incorporating regular physical activity into your life, you can experience improved mood, reduced stress, and greater overall well-being. Whether you prefer solo workouts or group activities, there’s an exercise option out there for everyone. So lace up your sneakers, roll out your yoga mat, grab a kettlebell or put your swimsuit on, and start reaping the mental health benefits of working out. Your mind and body will thank you for it!

The post Working out for mental health: how exercise can benefit your mind and body appeared first on The London Kettlebell Club.

But first, what is functional fitness?

Functional fitness is all about training your body to handle real-life situations. This means focusing on movements that mimic everyday activities, such as lifting, squatting, pushing, and pulling. We’re talking about workouts that not only tone those muscles but also improve your balance, flexibility, and overall mobility. The goal is to improve your strength and endurance to make daily tasks easier and reduce the risk of injury.

Gone are the days of boring, monotonous workouts. Functional fitness brings the joy back into moving your body. Whether it’s dancing around your living room or doing a set of kettlebell swings, it’s about enjoying the process.

The benefits of functional fitness for adults over 40

As we age, it’s natural for our bodies to lose muscle mass and flexibility. This can lead to aches and pains, reduced mobility, and an increased risk of falling. But the good news is that functional fitness can help counteract these effects of ageing.

• Functional fitness can improve your strength and power.
  One of the key benefits of functional fitness is improved strength and power. By performing exercises that mimic real-life movements, you’ll not only build muscle but also improve your ability to generate force. This can make everyday tasks, such as lifting groceries or getting out of a chair, much easier.
• It can increase your flexibility and balance.
  Functional fitness also focuses on improving flexibility and balance, which are essential for maintaining mobility and preventing falls as we age. By incorporating exercises that challenge your balance and range of motion, you can improve your overall mobility and reduce your risk of injury.
• It helps to improve your cardiovascular health.
  While functional fitness may not involve traditional cardio exercises like running or cycling, it can still provide an effective cardiovascular workout. By performing high-intensity, full-body exercises with minimal rest, you can improve your heart health and endurance.
• It helps to reduce the risk of injuries.
  By training your body to handle everyday movements, you can reduce your risk of injury during daily activities. Functional fitness can improve your body’s ability to move safely and efficiently, which can be especially beneficial as we age and become more prone to injuries.

9 reasons why kettlebells are the perfect functional fitness tools

Now that you understand the benefits of functional fitness, let’s talk about how kettlebells can take your workout to the next level. Kettlebells are a versatile piece of equipment that can be used to perform a wide variety of functional exercises, making them perfect for adults over 40 looking to improve their strength, power, and overall fitness.

Here are a few key benefits of incorporating kettlebells into your functional fitness routine:

1. Full-body workouts: kettlebells are a great tool for performing full-body workouts that target multiple muscle groups at once. This can help you build functional strength and improve your overall fitness in a time-efficient manner.
2. Improved grip strength: as we age, grip strength becomes increasingly important for maintaining independence and performing everyday tasks. Kettlebell exercises, such as swings and farmer’s carries, can help improve your grip strength, making it easier to open jars, carry groceries, and perform other manual tasks.
3. Increased range of motion: many kettlebell exercises involve dynamic movements that can help improve your overall range of motion. This can be especially beneficial for adults over 40 who may be experiencing a decrease in flexibility and mobility.
4. Functional flexibility: ever felt a bit creaky when bending down to tie your shoes? Kettlebell workouts incorporate dynamic movements that enhance your flexibility. Say goodbye to that stiff feeling, and hello to a body that moves with grace and ease.
5. Enhanced core strength: kettlebell exercises require you to engage your core to stabilize your body and perform movements effectively. This can help improve your overall core strength, which is essential for maintaining proper posture and preventing lower back pain.
6. Dynamic movements: kettlebell exercises involve fluid, dynamic movements that mimic real-life activities. Think of it as training your body for the movements you do every day, from picking up groceries to reaching for items on a high shelf.
7. Engaging multiple muscle groups: unlike traditional weights, kettlebell exercises engage multiple muscle groups simultaneously. It’s a full-body affair, ensuring that no muscle is left out of the fun.
8. Cardiovascular benefits: kettlebell workouts seamlessly blend strength training with cardiovascular exercise. That means you’re not just building muscle; you’re also improving your heart health and stamina.
9. Improved balance: as we age, balance becomes a superhero skill. Kettlebell exercises, with their dynamic and asymmetrical nature, challenge your balance and coordination. This isn’t just about looking poised; it’s about preventing those accidental slips and stumbles that can happen to the best of us.

To give you a better idea of the relationship between functional fitness and kettlebells, watch this video (it’s quite emotional, we know, but it is a fantastic example):

Functional fitness and kettlebells: how to get started

The beauty of kettlebells lies in their ability to mimic real-life movements. Whether you’re reaching for a high shelf or lifting a bag of groceries, the functional aspect of kettlebell exercises translates directly into making daily activities smoother. It’s not just about building muscles in isolation; it’s about creating strength that seamlessly integrates into your everyday life.

If you’re interested in trying functional fitness with kettlebells, here are a few tips to help you get started:

1. Start with the basics
   Before jumping into more advanced kettlebell exercises, it’s important to master the basics. Start with exercises like the kettlebell swing, goblet squat, deadlifts, rows and strict presses to build a strong foundation. Build a routine that sticks. Start with short sessions, maybe 15-20 minutes, and gradually build up. Mix it up, throw in some kettlebell fun, and find what makes you excited to move.
2. Focus on technique
   Proper technique is crucial when working with kettlebells to prevent injury and maximize the effectiveness of your workouts. Consider working with a certified trainer to learn the proper form for each exercise.
3. Gradually increase intensity
   As you become more comfortable with kettlebell exercises, gradually increase the weight and intensity of your workouts to continue challenging your body and making progress.
4. Listen to your body
   As with any form of exercise, it’s important to listen to your body and not push yourself too hard. Pay attention to how your body feels during and after workouts, and adjust your routine as needed.

Functional fitness with kettlebells can be a highly effective and enjoyable way for adults over 40 to improve their strength, flexibility, balance and overall fitness. By incorporating functional exercises and kettlebell workouts into your fitness routine, you can enjoy the many benefits of functional fitness and stay healthy and active.

So, grab a kettlebell and get fitter and stronger!! ?

The post Feel great every day: how functional fitness and kettlebells can elevate your fitness appeared first on The London Kettlebell Club.