It's no secret that resistance training is really important for building muscle mass and actually for longevity as well And but what if that weight set you have gathering dust in your garage is probably better gathering dust in your garage? Does there's an option that you might like even better? That could be just as effective much more fun much more interesting for sure and anyway Let's find out about that on today's episode of the movement movement the podcast for people who want to know the truth about what it takes To have a happy healthy strong body starting feet first those things that they're those things that are at the end of your legs Here we break down the propaganda the anthology Sometimes the flat-out lies you've been told about what it takes to run or walk or hike or play or to yoga across Whatever it is you like to do and to do that effectively and efficiently and enjoyably and I say enjoyably because you're not having a good time doing it You're not gonna keep doing it. So keep that in mind especially on today's podcast I'm Stephen Sashan co-founder chief barefoot officer here at zero shoes calm and we call this the movement movement because we that includes you more about that In a second are creating a movement about natural movement making more and more people aware about how to what the benefits are of using your body The way it's designed to be used now This part about we is really pretty simple Just give us a thumbs up and a like and hit the bell icon on YouTube and well go to our website www.jointhemovementmovement.com So you can subscribe here about upcoming episodes See all the previous episodes find out other places you can get on the podcast if you didn't like where you got it this time in short You know what it's what I mean?
Just if you want to be part of the tribe just subscribe and let's have a good time So speaking of having a good time Dennis do your favorite tell people who you are and what you're doing here I'm a little bit of a cool champion in credible sport doing good since 1999 So it will be 26 years soon and I won my first world championship 2008 and I never lost since then I'm 42 years old now and I'm officially retired from Crepe, Oregon for our national team But I'm still leaving because Revie double-sited to kill her on catable center just enjoying the ride Really transitioning to her coach. I've been coaching for a while since 2010 and I just really not just passionate about sport And I decided to leave myself but I'm really fit to share my journey And I really enjoy the coaching and I guess that's probably the reason we're here together because when you're doing it for a long while You know going to such fine details as well sure where even if you're doing the capable sport where you might think that maybe that's not the thing to worry about But it all comes to fine details So there's a couple things that I need to address already did a lot that I want to dive into first things first as people can tell From your accent you're from Georgia, America or North Carolina When did you move to the States? Oh brilliant and so where actually are you now? Really and for people who aren't watching this and I wish it would be one of the things I love about Dennis's his background Where there's a skeleton not only is there a skeleton hanging background But he has a skeleton where there's some muscles that are and ligaments that are attached so he can show you things about how your body is supposed to work That might actually be counterintuitive from the way you've been taught but we might get to that later either way I just like that there's a skeleton hanging behind you next so obviously we're talking about kettlebells for people For people who don't know which means they've been living under a rock or living under a kettlebell and not knowing it Can you tell everyone what a kettlebell is and where they came from and I'll I mean a story that I have about first finding out about them But describe what a kettlebell is and we'll start there and I'll have a follow up question for that one Well, we'll go to a metal bowl with a handle and sparse I know that it's just a tool or tool to measure a week and it exists from ancient times and even there's some examples in museum of a rock get the ball second also like a ball shape was a handle and they went to some look we know them now and they end of a 19th century and again from what I've learned that in the marketplaces so used to wait or I smit wherever and it looks like what story tell that after the market was over so the salesmen Well, like just start wanting to have my little bit fun afterwards So they start like well lifting juggling this bell center I think juggling is the oldest athletic use of a capital was in circles like also started I think it from the end of the 19th century and till this day and it formed as the kettlebell sport late 40s in the Soviet army As I'm just a cheap and useful tool to keep soldiers in shape So they carry it and then they're lifting it so you don't need much of our equipment really to do it And I believe first world championship happens in 1991 in kettlebell sport.
So It exists for about 75 years So I'm gonna come back to the kettlebell sport before we get there some people will think that instead of having a kettlebell You can just use a dummy you could use a dumbbell can you explain what makes using a kettlebell different than using a dumbbell? Well, the way the tool shape the center of gravity slower It's a good question You're basically on it with a dumbbell you're holding the handle and the weight is basically the same level as your hand But with the kettlebell depending it'll be extended out from your hand and whether the kettlebell is hanging down or out in front of you Or over your head. It's just in a different position Which just in from my experience it just it forces you to pay attention to balance and stability in a way that is very very different than with a Dumbbell you have much more room for error and kettlebell much less room for error But in a way that actually is stressing your body I don't want to say more beneficially although I could make that argument But definitely in a way that is unique and feels more like it's engaging your whole body because of that asymmetry than with a dumbbell That's my version you can feel free to So meant to be like carry on for longer sets Because once you pointed out this question it's a great question because I love dumbbells Don't be afraid of my performance doubles doubles, but the kettlebell can replace dumbbells in many exercises we know like by subscribers and But what's unique about kettlebell is that well I guess because the body is below the handle so it can be placed more comfortably on your body Well or for this matter the balance a bit better like even if it's overhead So it's like a well at least two points of connection So when the ball wins the dumbbell so it's a disarray with the weight and so that's what's changed for your wrist to The balance that was kettlebell loads handle but then the body also I thought below there is so Let's say when you perform something like even fitness exercises like a toolkit get up I think kettlebell is more comfortable to balance well at that plus it's also the center of gravity is lower So if dumbbell is like to a weight on this side of the hand So it's way more challenging to stabilize it and with kettlebell It's two points of connection and the way it's like a basic on the middle of your forearm is much lower So that's why it's much much easier than a kettlebell sport What makes because it's just a tool is just a weight that you can leave and you can be creative about it and it's numerous among the flexor side is probably easily skettable but kettlebell sport is very few exercises and there were specific conditions How you'll lift and you're not allowed to pull the bell down while you perform again You eventually like the whole goal of preparation is to last for 10 minutes straight and that requires that puts like certain Requirements on your condition you can you are like you need to develop sort of flexibility and endurance and mindset So you know what I like about it is I wasn't thinking about when you had the kettlebell overhead So when the kettlebell is overhead you're holding the handle But the body of the kettlebell is below your hand when your hand is open your head so that does make things more balanced But when I'm thinking about the place times where the kettlebell is extending out from your body That's where the balance is different and yeah the idea that with a dumbbell you're working with stability because just kind of rotational stability When the dumbbell is over your head which you don't have to do with a kettlebell so that's interesting thing So the idea is I mean my comment that you can throw your weight set that's gathering dust away obviously I'm being a little hyperbolic But it is the difference in how you feel when you're doing those two things is significant and the amount that you're lifting can be different but let's say you brought a kettlebell sport so describe for people what those Exercises are that you're doing with kettlebell sport and what it looks like when you're trying to do that for say 10 minutes straight And not alone I mean just starting there nobody thinks about typically lifting weights barbell dumbbell for Non-stop for 10 minutes But this is part of the kettlebell sport and part of what even people who aren't competing are doing what kettlebell is doing longer duration activities That can be more full body more from not so describe the exercises and then what a kettlebell sport competition looks like Well, we can start with snitch But it's probably most famous exercise and well-known exercise in all of the community So of course with community and heart-style community That's when initially it's inspired to get a ball sport by Olympic predicting and so I know it's forming in Soviet Union and it was Modernized by Olympic weightlifting Federation So there was basically like mimicking exercises just replace the tool and so back then I leave the predicting I'd say this is George Snitch and press and so I originally get a ball sport also was Conceling of three exercises or snitch and press but jork and press was done with two gettables simultaneously and snitch and actually That's interesting because officially it's nitch done with one by one hand was one gettable and you switch hands halfway Well, you can switch hands only once so it's you have 10 minutes and you can switch hands only once But when exactly you do it, it's up to you and of course eventually what happens with professionals that they are left and right arm get more and more Identical technique wise and results wise on the beginning gets very different It can be like 50 versus 100 reps, but looks like at the beginning when they were testing the exercises They've tried double snitch and it dies out which probably I will think because it's a really tough one But now it's kind of getting back in the form of the goal double half snitch where you'll snitch two bells over the head Well from the ground from between legs to overhead and then you drop it while it's called a requisition It's not real the chest maybe we'll get to that But go in the cables on the storm and then you'll swing it and you'll snatch it all the way to the top again So lean right there So if you do so two things when you're doing the competition is it just one exercise one lift at a time or is it a sequence? So snitch was one exercise jerk is a second exercise a long cycle that's a sort exercise and it's a younger Exercise that was tested and first used on competitions in 1995 I believe but it's getting a huge popularity It's our good the most popular leaf that can get a little sport it ties with the snitch and long cycle That's a clean and jerk so you clean the belt into the wreck and you leave them over there and now So we have this three exercises and usually outlets they pick specialization So it's almost like an intricate field you can be a sprinter or you can be a stire and they all of them doing trick and field So in kettlebell sport like myself and most of my achievements goes for long cycle I feel like it was my thing and long cycle is almost kind of like a stires in the running like long cycle Is they tend to be a little bit more like a long-Atlantic side a little bit like a stronger guys a little bit?
Maybe you're heavier muscular and well long cycles It can slow with the exercise compared to jurg and snitch and then the second event called by atlorn Where outlets do two exercises they do jerk first and then they do snitch and these are less they more than the two endurance Endurance and quite like an excellent sort of precision so they run much more like about it twice as much as long as At least but lately also capable sport organizations allow outlets to compete an individual event So basically you even can go just only with long cycle or only with jerk or only with snitch And you can go with all of them at once and it's more of a question of like programming and training methodology But usually you go just it was one exercise, so you have 10 minutes. That's all of this about It's quite an intense thought sometimes you're thinking to like you put all this training cycle like 12 months 12 weeks of preparation And you're flying over sea somewhere like far away and it's all about 10 minutes We just put all the spots wrong things to get it done. That's it. It's not be whining about 10 minutes as a sprinter I've got for an indoor meet I travel all that way for eight seconds Yeah, my entire workout is done before most people have finished warming up or my entire company warm up Competition is done before most people finish warming up so again for the long cycle and I want to kind of dive into it So to your swing the kettle you're swinging the bells up to the rack position Which for people who don't know and people misunderstand this often I love if people are watching this when they see you doing it You've got your elbows tucked in your hands and your elbows tucked into your body as tightly as you can So this is literally a video the rack I love the metaphor of that if you were taking a barbell and putting it in your rack and it's being stabilized on some hooks Same idea there and from there you're exploding up into that press and but the part before that even get into the rack position This is the thing that I've seen so many people do wrong or so many people do with weights that I can't figure out Why they're even bothering doing it namely so light which is just the whole phenomenon of swinging the pedal bells up into that Rack position which involves having the kettlebells I think of it like and now I'm gonna use an analogy Please tell me if you use a different one But the easiest thing for people to imagine if they don't know this is imagine You've got the kettlebell in front of your body a few feet you're standing with your legs a little more than shoulder with the part You grab it and you're swinging the kettlebell behind you sort of like hiking a football But then to get it from there up into that rack position you're using your hips you're basically using your hip extension to swing those forward and the part that people that I see the people either get confused or Don't really aren't taking advantage of it is either a they think of it more like just doing a squat where they're going up and down Instead of having their hips go back and forward and then other people using a weight that is so light that it's not giving you anything to actually push against You're not getting any real muscle activation when you're using a light It's so weight you could basically do it for an hour instead of something that's getting you a challenge Do you want to say anything more about just the whole hip hinge component of kettlebell swing?
And then and then of course the magic question is for competition Or is this judged on number of reps and if so do they disqualify certain reps if you don't do them properly? Yes, by number of reps and they will disqualify you Yeah, if you will not meet the certain criterias of technique like well defection I said all things so you're yeah 10 minutes for speed and accuracy that is I mean that's really pushing it Oh, it's a credible sport is like quite unique because as far as I know It's only the cyclical sport that uses their weights When you're trying to like compare capable sport or see its closest relatives and like naturally people put it into weightlifting Such like power lifting my belly because we think bodybuilding which is way far off and the closest will be Olympic or week Actually to like experience and even the kind of the workouts you do and so Basically the goal is to bring two catables Or you've had the most efficient weight possible and I think when you look on any exercise It's technique depends on the goal and like you can take a school and it can be done like quite many ways depends If you are a leader so there's even no questions that your goods will go to your heels because that's where a bar will push you You want it or not so it doesn't matter it's good for your knees or bed You need to practice to go all the way down. That's how your school its preparation Well, for a little bit of anything looks like and like swing with catable and There's a hard style swing where it's basically like a system of a fitness exercises and hard style swing perform It's usually like a regular lower abs probably up to 20 My name is Daniel but low reps like from like very capable like you're a swing to maybe 20 and the goal is to like fires up The glutes and quads as quick as possible and the hard style swing missing them behind legs sector of the swing So it's the bail stops between legs like drops to the like the bottom and pulled out of there And so we're on positive so for a hard style swing you're not having to head up a calm Basically behind you between your legs. Okay, so just so even with your feet essentially and driving from there It's great to activate your muscles right away.
Yeah, and for its goal I think it's it's doing it But in kettlebell sport because swing is just a part of a clean and then clean is a part of a long cycle And we need to do it for 10 minutes We actually don't want to feel any glutes activation or quads activation for as long as possible So that's why exactly the most avoid the vertical trajectories and we can also to be a pendulum and so this part of the swing behind us It helps to like kettlebell naturally gonna slow down and stop and have a very smooth nature like trajectory change It's most change of a dip of direction from a quick swing to a forward swing and then also this moment when the bell behind us So when the forward swing starts get able to naturally by gravity start moving forward So it's already a help and then another like a big difference of a kettlebell sport swing and actually it's the transitions to like a Accelerating pool and the clean that once get about past the knees and start moving ahead of your body Then you actually shifting the weight on your heels and moving the shoulders like above the heels behind the heels depends How heavy the best which means are called our counterbells You apply your body weight to actually pull the bells and it's like a constant and with source of power versus using the muscles to pull the bell every single Time so that's what getable if there's also really like muscles They kind of just following the momentum and counterbalance and doing the steering and like trajectory correction But it's all about balancing commitment and juggling capable weight versus body weight Now that's a really interesting point that you're obviously kind of be as efficient as possible And so you're taking advantage of gravity taking advantage of the shift of weight of your body But at the same time there's parts where you've got to apply some effort and especially once you've got another acting you're going to press Yeah, there's not a lot of ways of faking that one. Yeah, and that's interesting like the way you apply the forces Not like a constant torque but just a flash of soft tension and then a minute release and relaxation So like you swing and you kind of take a breath and then when it's time to push you You can engage your legs and you made a pool But then while they're moving towards the rear you can make another inhale and you engage again So it's like a constant switch like many times for a petition or flexion relaxation flexion relaxation something that you might not be Exactly able to do even when you first start trying it and you're getting better and it's more your practice And then something that outlets of like a sports like a game so our cyclical sports really appreciate when they try capable sport I feel like it's a great condition for them versus let's say just a classic weightlifting where you're getting strong But you're going to lose the speed and yeah, well, I love that I love that idea of just this sign wave this from effort to relaxation effort realization It makes me think that one of the things that makes you better at almost any sport is learning to do less is learning to apply the right Time and not when you don't need to and I like that Can you want to comment on just my comments about the kettlebell swing? Which is what most people think about when they think about kettlebells a lot of people certain people say differently Get a little nervous actually about doing a snatch or doing a jerk But just doing the swing and using all that hip hinge and that gluten and quad activation as a metabolic conditioner But again a lot of people I've seen do it in ways that are certainly not optimal from what we just described about the right use of gravity Etc, but it reminds me you brought up rowing before it's like whenever I watch people on television and they're on a rowing machine Nine out of ten of them are rowing incorrectly and it makes my head explode They're basically taking what would be the oars over their knees before extending their knees and if you were in the water You would have to stop yourself So I'm sure there's things that you see if you just go into an average gym and watch people doing kettlebell swings They have that same thing like whoa, whoa, don't do that. Here's what would make that better for you and more efficient So can you wanna chat about that?
Well, when I think about swings from the number one It was more safety wise would be a straight back and perfect post-trendling She keep the chin up not high, but it's only she shouldn't rest on the chest and she'll be elevated the next to be continuation of the back So that's well because Or what I see is probably the most like fierce and skepticism going towards the back That was the good for my back or not and when you put four swings You know the back should be straight and actually you mentioned about the weights and Actually to go very light I think it's a very good thing at the beginning because that's how you'll learn to form Correctly because when you're exploring something or you want to change something while you don't want to experiment on like a challenge And wait because it will be right punish you much sooner and harder Whereas the light bell even if you'll do some mistake most likely you might be able to handle it So at the beginning you just practicing well believe on work to your coach how it should be done How you should move and you just do it regardless how it feels and eventually while you actually start to notice that this form is worse And then together to with your technique of what you're increasing the weight and getting to the weights that will feels like a workout and children So yeah, I think that of course I don't see much reason and if activity and practicing a very light swing says So it's a workout on permanent basis, but I think it's a good start and eventually well you're getting heavier Do you have a good opinion again another thing that I see an opinion about so when you're when the kettlebell is coming forward in front of your body How high it should be in other words? I see some people who start thinking of it like I don't even want you to try it like a almost like a pullover So they want to take their taking their taking a swing all the way up over their head versus stopping at say chest level For example, do you have thoughts about that? Yeah, well The next thing after the posture is the weight distribution and it's a simple way to explain it is you don't also roll on your toes So you should remain your heels low that then actually well, you know being attention to that well You will nature will adjust your body position and will keep your shoulders above the heels are behind it well And it's also well Adjust the amplitude of the swing so if you're not rolling on your toes Well, obviously the bell will not be too far away from you But you also don't want it to be too close or because the counterbalance will not happen and then well I honestly Well, I want to say that I like exercises that have static face because then it can be done for higher conditions And the vegetables have a static facing on to like when you look at your knees and you can load your frame swing There's no static face and sweep and it's like Movement of a momentum, but there's no static face in it. It's obviously Each next rep getting harder.
There's no way out of it There's no place to catch your breath. Well, just wing and pull and where you can release the kettlebell a little That's when you can get it might help you to last a little bit longer And if you use a counterbalance, but I like clean is much better than swing Like honestly, well I know what the swing is because it's a part of the clean but I never practice it as an exercise never really like I just don't see How it can be like benefit well, I'm not saying that it's useless exercise Well, at least okay the more specific like it's a kettle ball sport. I don't see much of a benefit of me practicing swing swing only And I do practice swing and pull when I do snitch But it's a bit different because swing and pull teaches you transition of placing your grip in kettle ball sport as well Because you cannot switch hands So the biggest challenge and snitch is that you're getting tired eventually or you might tour them the hands and get blisters And it can be avoided if you do it properly and the main trick is avoid friction So if you need to place the hand very precisely on the handle the way Well, it will be it's the same handles as a swing part So you catch head of ball at the middle point But then if you overgrief it if you flex the grip if you place your hand under the handle And then once gravity kicks in and the right reflects your wrist and also the handle twist in your hand That's when it says hey, we're the bell as soon as we will get a blister in your forearm get found So it's all about the precision to place your hand exactly on the same spot of a handle and the same like neutral wrist So when you do swing it full you you swing it you pull it and you release the grip and then you place your hand again and you swing Nomeness like well, it's I feel like this way So it's beneficial for my snitch performance because I'm practicing to release and catch releasing catch Well, and of course swing is there also activates your back and your boots so it makes you stronger there But when it comes to long cycle preparation where you do clean and jerk I like to do the whole clean because well, it's like I very feel like it's important to have a like to practice timing like Catabombs for not that's as a coach like what I'm dealing with the guys who's actually maybe like advanced artists Like but not quite pros. So I I teach them to recognize where this week ends and where the pool starts Because you might start pulling them a little too early or a little too late And it's very important to know this border So that's why I'd rather do clean as our zero exercise for long cycle than swing because I practice swing and then the pool and then the hand and social So like more technical elements to it then it's a quite a long concept to equation Now I like how tall should be the swing I guess it's also the matter of what you want to achieve like safety wise Like my opinion that there is no such thing as a bad exercise.
It's only can be a poor technique and a room training When you go too fast to heavy but if you're paying attention I think the swings either quarter amplitude or chest level or all the way I should like to do all the way Like I'm not sure it was the terminology I call it american swings. I'm not sure that you call it But when you swing all the way to the top, okay I like it because it's a perfect station here static face. That's all Yes, you like it when there's a moment where you can breathe Yeah, so I go all the way to the top was it and it can be done safely and you know where when you stop at either point But generally swing is simple because there's no point in the swing where you compromise your posture So you keep the back straight It's a bit more complicated when you go clean because you'll do the swing part with the straight back And once you pull you insert the hands and you release the knee back You spread the shoulder blades apart and then you should have missed the elbow slightly on the pelvis So that's how you will keep your back safe when you'll distribute the weight on the pelvis So it's like you're constantly changing the posture from the straight back to the arch And then when you go to the jerk you also go from back the arch back to the straight back overhead When you release best from the top you'll arch it again into the wreck and the straight again for this week So you're changing posture like four times, I'm going to enjoy This is the thing that I find so interesting and what you're saying is there are these nuances to each part of using a kettlebell That I think most people don't aren't even aware of and I would argue that some people probably Give up on kettlebells because some of these little subtle things are really the difference we Feeling like you're doing something right that's working your body or something where you're working against it And that's really interesting like you know what you're calling the american swing of just going all the way up overhead It's one thing I imagine if you're driving so that the swing ends overhead versus the swing would naturally end say at chest level Because that's as much momentum as you've given the bell, but then you're just pulling it overhead Which is a very which is different thing. I'm not saying one is better or worse I don't have an opinion about that, but I can imagine those being very different things Well, I'm not pulling the final face.
It's a it's all my mental. It's counterbalance It's performed as a well as a snitch really because you'll swing it then by the time this week ends That's the way you counterbalance and you pull you pull your body against the bell and that's how it continues to work So it's if you're trying to finish the final You're lifting. Yes, that's not how it's how it's done. Yeah, that's not the muscles Yes, that's that's so that thing of just the thing of once you get past chest level if you're lifting the bell That's my analogy to to rowing incorrectly by taking the ores over your knees instead of straighten your legs and then driving the ores down So if somebody's looking I mean I know most people probably haven't don't even know about kettlebell sport And they're looking at it just as an auxiliary exercise for something else.
They're doing or I mean workout So the two part question here is if people are looking to just start exploring kettlebell What would you recommend and if they're looking to explore kettlebell sport because they haven't been familiar with this How would you recommend for that? What I would recommend what you mean except it? Well, if somebody's you know, someone has never actually done anything with a kettlebell And they want to get started and they're doing it just as part of their exercise routine What do you recommend for that kind of person versus someone who maybe they've gotten started with kettlebells or not But are intrigued by this idea of kettlebell sport and that challenge. How would you recommend they get started as well?
Well, first of all, we need to feel sympathy and better than passion to whatever we want to sign up for Because it's only the way to get it done, you know, it will be hard, you know Either way, so you you need to have motivation to do it then once Well, you know, it's capable of course. It's good to like have made a bit make a little bit of research and know what kind of exercises Exists that is capable so what kind of workouts you have to do a hard start capable or you want to do a flow or you want to do a juggling Or you want to do a sport and now thanks to social media and platforms YouTube It's quite a I would say overwhelming amount of information and video like you can really find examples and even some like tutorials on All of the spots so I would first at least do that At least be aware of what exists and strive with something that it might be not the things that you will end up doing But at least you know big the first try is something that you sympathize the most and give it a good shot That was a training cycle, you know, one workout will never give you a good understanding what it's about You should at least give this that much respect to the exercise or sport by investing well At least a month of your time so you can only stick and just understand what it's due to your body and like get to be familiar with technique Because when you do it properly with the good instructions Fitness exercises with catables can be good for you sport will be good for you But again the question is what you're looking for because if you just want to kind of I would say not like heading for you but well maybe easy workout where you don't want to put too much of like thinking a character into it Way outside of like a circuit training so it's a light moderate weight It will be a good choice for you, but there are capable sport is since the journey It's a mission you're heading somewhere and I always think that is a good thing because well, it's more than that You know, it's the most way beyond the capable sport is Face your demons there's no escape from them So you better face them and be ready and the thing is that you might think that it's tiring But you just must during the approach and once you must have the approach then you'll just crush it on all levels That's interesting that you think maybe a person who's very busy. I know have very responsible job Stressful job and you think this person may be able to some like easy workout if any But what I see is that that's many students of mine guys who say they understand the language and they crush it at work And they're really excited about having the deadlines and like pace recommendations and programming and five minutes now And seven minutes and two weeks and ten minutes and in four weeks or to keep organizing schedule And that's what capable sport is about. It's really helps you with the self-discipline It's very like I enjoyed getting there's a coach because very quickly like we speak the same language with my students Like I don't need to like explain why exactly these work out goals next or that one They understand that they even like some of my students they almost I think they're doing the best like what work out I will come up with because this happens and the programming said one to three to one next no no no four three to one I don't know five five two's and you also understand why you need to go to bed maybe do it because next work out is fine Why you need to say it's really kind of getting the part of your life And if it's something if you want wanted something you want to do a well-capable sport So again, there's a couple things in there I want to pull apart one is I just love the idea that Unlike certain kinds of workouts.
I mean there is a structure and a goal and you are gonna be coming up against your mind You're gonna be coming up against what you think you can do what you actually can do and that when you say you confront your demons I can only imagine that's part of it is just that learning the difference between what your brain is telling you and what your body is letting is able to do And be that for lack of better term the conversation between those two and discovering that you are probably I would argue probably definitely Able to be and do more than you thought and finding that is it's a very very profound thing It's what makes me happy is to see my students happy and that you're like It's it takes our courage and investment of your time to try things and I understand that might be scary to change your habits But it's like nothing better to see that it's that it works and like Through my 25th I start capable sport coaching 2015 years experience of capable sport coaching So number one reason for failure is inconsistency The simple simple is that and forgettable sport like myself. I'm working on three times So it was enough for me to be a world champion. Well, of course over time the training get longer So it's three way not nine hours total, but three is three workouts is I think it's a great schedule And it doesn't sound as impossible when knowing how often other professional artists working out like I have bodysuits like Olympic rollers So it's like seven workouts a week sometimes more than the morning like running and then evening water and then evening the gym So I'm your professional outlet most of the time you just like you cannot do anything else And yeah, I'm we're talking about finding three hours a fair week at I'm 168 hours It seems reasonable well, but still yeah, just cannot do it really and if they can it's already it's like 80% of success And I always saying that it's like Fight as hard as you can do not keep the workout. It's we're building habits and it's take time to form the habit But then it's easy to destroy it and once you fall apart, it's harder to get back And the interesting thing is let's say you have this terrible week like deadlines sleepless nights Anything there's no way I can do workout now.
I should stay home I'm saying that go to the gym and we'll find out what we can do because at least warm up and cool down and skip the general part And you already will feel better You will you will actually replace stress sometimes even physical fatigue the wrong kind from like doing some asymmetrical At least if you like it's a physical job or you think the office too like nice and balanced work You're like lose up doing some stretches and some make the big extensions pull down And what's really happens is like before you went to the gym You think you feel so bad that you're like 90% empty that you will not even be able to pick up the best from the ground But if you will be brave enough to give a shot what you will see that you actually like maybe 10% Last maybe 15 so it's most of the time it's not that bad But it feels terrible that you all but you all play just way smaller percentage than you think you are Then if you're practicing that then you kind of build a little bit more confidence about yourself and you can understand yourself also a bit better So you're not like funny kink you know too early and abandoning the plan You kind of feel like a little bit more confident to stick with the plan and I think it's very useful It's a thing so as a track athlete the number times where I'm on the track with one of my training partners And one of us will say I'm so glad you're here. Otherwise, I would have liked to just stay to sleep And that's one and the other is what you just said is the number of times where we get to the track and just feeling like there's nothing there And then you find out that you're wrong and there's there's much more than you thought sometimes way more than you thought And I think that's important less even in competition. I have a line I say what do I care what I think about me So I've had days where I felt horrible and competition I did great and days where I felt great and competition never been bad But it was always but not great and so I don't care any longer because I've lived through it so many times That whatever my thinking is I know has nothing to do with how I'm gonna perform So that I'm just gonna do my best no matter what and ignore what's happening in my head Now it took a long time to get there And what's interesting also that then obviously competition spirit will kick same Once you convince yourself to get into the gym and work out and you feel like I have no expectation I'll just to survive it You get the work up and it's not too bad and you're like very carefully did if you're sad and it's like okay And then you can I got you, you know, like it feels not too bad And you maybe like have a strong finish and you'll then you look on this virtue then like it wasn't that bit of a workout And if it's so well, then you think that if I can pull out such a workout in such terrible day like what will happen when I feel great And you know the whole thing like 180 degrees around it It can be like super boost for your like confidence in a good way and plus you stay in threat Whereas if you just skip it You just lift up no and when it's unknown your imagination just go yes And you're just losing the sense of reality. And this is another thing when you get into competition That's a whole other kind of learning about what happens with the excitement or the fear Which is actually there's a psychology that says that kind of anxiety is just excitement without the breathing So there's that whole thing that happens in competition that I don't know what it's like for kettlebell But I know for me as a sprinter it took me years to not care what was happening in the lanes to my left or right That if there's someone on my shoulder or if I'm on their shoulder none of my business I stay I literally stay in my lane and metaphorically stay in my lane The only thing I can do is what my body's gonna do and that again That was another thing many many years until I could actually just do my race regardless of what's happening the lanes next to me And I mentioned similar kind of thing.
Yeah. Yeah, I'm killing capable sport. It's another Like what we're running like a shit. You're detour any cycle and you'll probably know Right I currently like what's your best bet for this competition like time wise?
I don't know you're running meters and you know that my best case scenario from all the workouts you did like this time and Know any other People around can affect it, right? It's just you and track. It's the same how the meter says so as long as you focus on that Will be your best shot and then get those for the similar thing the competitions usually depends on number of leaders But classic is six platforms and so there are weight classes And usually it's organized the way that it's your exercise Let's say it's a long cycle six platforms are them guys of your weight and they also using the same weights of careful So it's a professional so so to so that's great and they all start simultaneously like that's a like a dual timers and Recounters so they just can see them and others can see them So the timer's on zero then minutes and it's like a race they're standing on the platters But you see their clothes and also like face strategies someone yeah start slower and start picking up someone start very fast and start dropping And these numbers is like it's awesome to watch when I'm that some would close in their level of performance This is about how they go back to back around my rep but it's I think there is an I made it through My car here and how all the sweet there is said because I wasn't really thinking about like I wasn't really thinking about winning someone I was going for reps. So it was not before as well And it's also that's a kind of thing from karaoke zone from Soviet Union and actually traditionally it's still in capable sport All over the place now is they're reading tables.
So it's ranked three ranked two ranked one counted out in master of sport master of sport master of sport international class and that's like numbers So actually just let's say like in my weight class in like 80 25 pounds middle weight So like rank three will be like 29 reps and rank two like so to eight reps and then put you set so as high the rank as moderate And well you start at the bottom of the ranking table We just the rank three and then your next goal is simple rank two and then I like one and yeah and so far and so on And it's yeah, you're really and then once you're done with the ranking tables Then you just go for PRs and I always wanted to hit 100 reps. That's not that's all about cool digits like round numbers So, you know like age of seven eight and nine doesn't work at hundred And I was chasing it for a long time and five-star capable sport 99 so 2015 I hit it in Canada my cooler 101 Guy's here and give me a nickname D 101 That was pretty awesome. And you know when I hit this number no one was even here So that's what's the cool thing so it was enough to get it first place That's nice So I realized that we talked about these various different ways that people could be involved in kettlebell the one that we really haven't talked about And a few minutes I'd like to just address it for a little bit Which is kind of about juggling we brought it up but the early kettlebell guys who were using these as ways of doing weights and measure After they were done working they do juggling. Can you describe that or you can even just say just search for kettlebell juggling on youtube You'll find it, but do you want to say anything about kettlebell juggling?
It's beautiful It's like a gymnastics because they have a certain tricks Which war certain amount of points and then I never did judging for competition the juggling for competitions quite different I've attended a couple of courses and I have a friends who's a high level juggernaut so I have some understanding So it's also several minutes performance and you just need to make the program as challenging you can complicated as possible So that's a flips. So let's say you throw the bell and there's like a plane it flips in the vertical plane in horizontal Like they call it like I think it's called a beer mug where you kind of So incantable where the it's position horizontally and then you push the handle away so it flips Interesting beer might then helicopter I think when the plane of the handle matches with the floor so it's flipping when this way And so a number of like flips it can do so you throw it one flip two three flips And then it can be like flips on the chest level or overhead in your throws one hand in case with another like under the leg So basically it's all like throwing and tossing the bell and you're letting it go and let it flip Let the handle do the whole circle around the body and kitchen Yeah, it's usually one kettle ball. I just came back to us from the Belfast that it's a pretty cool event It's all about capable. So it's it's a flow capable juggling curve hardstyle and sport And from a friend of mine who was teaching juggling he said that he usually was trying to understand like he said maybe like some Mis translation from Russia or something because he said juggling it's usually like when you're throwing like a couple of things like couple of levels And he was like judging it but kettle ball.
It's like so one way also looks like it's a tossing Hopefully not really juggling again. So well in Russia. It's also called juggling. It's like a same word that It's under your own.
Yeah, so it's called juggling But if he wants to be like very particular about their knowledge, it looks like it's a posting So it's I don't think they ever it's only single capable It might be a couple of outlets who will juggle one people They throw each other and also on the way to it flips But it's very artistic They usually also have some like a custom presses and it might go into some like a character like a superhero or something And as usual some also like there are custom trick playing the music and the threat to synchronize with the musicals of their throws So it's more from more artistic performance. Yeah, so it's definitely a look up kettlebell juggling on youtube I think it's a good one. So this has been a total treat and if people want to find out more about you and or kettlebell sport How can they do that? My first one was named then is less enough and if you are at kettable that will be my website Then it's less of a kettlebell.com and that's how you find me on youtube on instagram So i'm sharing my journey there my workouts and some technique tips programming So if you're all do the spelling part just because there's two things people want that people like it wrong So dentists with one and dnis Vasala vasiliv So dentists sala vena sala of kettlebell would be the place to find you and I hope people do because it bells are really really Fun to play with them It's just a whole different kind of workout that has different challenges that I do hope people discover that it's something they maybe hadn't thought of or didn't Know enough about it to really see what was there to explore and that they do and so keep me posted when people as people reach out And for everyone else thank you all for being here and once again just a reminder head over to www.jointhemovementmovement.com to find previous episodes All the ways to engage with us all the places you can help spread the movement movement by giving a good review and giving us enough five-star rating Thumbs up where we do a thumbs up hit the bell icon on youtube etc.
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