Kettlebell Workout For Firefighters

This article is about why kettlebells are a great training tool for firefighters. I’ll start by giving some specific reasons why firefighters should use kettlebells in their workouts, and I’ll also give you a sample kettlebell workout for firefighters.

In their daily jobs, firefighters do things like:

• Handling / raising heavy ladders
• Rescue and removal of trapped victims
• Advancing high pressure hose lines
• Forcible entry operations
• Overhaul / removal of walls and ceilings
• Hauling heavy hose and equipment
• Operating with 50 lbs of thermal protective gear

And so a workout designed specifically for firefighters should be focused on the qualities needed to do these things well. For example:

• Building the cardio system- specifically with high intensity interval training, because this is much like the work that is done in the above mentioned tasks
• Focusing on multi-joint exercises – because firefighters never perform a task where they only use a single joint movement
• Focusing on developing not only strength but power – the ability to lift maximal loads, but also to do so quickly
• Improving balance and core strength – because these are qualities that are involved to a large degree in the above-mentioned tasks

Circuit – style workouts using explosive kettlebell movements is great general physical preparedness training for firefighters. This type of workout builds your cardio system, is highly functional and multi-joint in nature, develops not only strength but explosiveness, and utilizes core and balance to a large degree.

So here you go -

Kettlebell Workout For Firefighers

Start by performing the following warm up circuit three times at a low-to-medium intensity:

• 10-15 goblet squats
• 10-15 push ups
• 6-8 single leg deadlift (each leg) (like a traditional deadlift, only performed balancing on one leg)
• 3-5 Tactical pull ups

Then, perform the following combination 5-10 times on each arm, taking just as much rest as needed to use good form:

• 1 clean
• 2 squat to overhead presses
• 3 snatches

So you’ll do one clean on the right side, immediately follow that with two squat to overhead presses on the right, and immediately follow that with three snatches on the right. Switch sides and repeat.

Finish by static stretching tight muscle groups.

In summary, kettlebells are a great training tool for firefighters because they help develop specific qualities needed in their everyday job duties. Try this sample kettlebell circuit workout for firefighters to get you started!

Thanks for reading -

Forest Vance, RKC II

P.S. Forest Vance is a Sacramento, CA based Kettlebell Enthusiast, to learn more about his Kettlebell gym and other training programs, visit http://forestvance.com

Basic Kettlebell Strength Workout

Here’s an interesting story (that I’ve gotten permission to share) about a client who recently started my kettlebell boot camp. It does a great job of illustrating why you need to include some heavy/strength – oriented lifting in your kettlebell workout programming:

This client – we’ll call her Sally for the sake of the story – thought she was in pretty good shape coming into my kettlebell boot camp class. She had been running consistently a couple of times per week, in addition to attending a boot camp that relied almost exclusively on bodyweight exercises …

At her first kettlebell class, I could see that she had a great base of conditioning to start. But when it came to any kind of heavy lifting, it was game over. Her ‘strength base’, as they say, was nearly non-existent.

After about two months of integrating some heavier lifting into her workouts, she’s not only gotten stronger, but improved her conditioning-based body weight exercises as well – she can do almost twice as many push-ups, can hold her planks much longer, and can do some impressive lower body plyometric moves that were previously impossible.

This is a great story to illustrate the importance of heavy training in your workout program. You can’t rely on only doing conditioning workouts if you’re after balanced development. And building that strength base will have positive carry-over to all other aspects of your training program.

* Remember … heavy is a relative term. Meaning heavy for you is likely much different than heavy for the next guy/gal. The main point is that you’ll need to pick a weight that’s challenging for the prescribed set and rep range.

Heavy press – barbell bench press, barbell military press, double kettlebell press, etc. – 5 reps

Heavy squat – barbell back squat, double kettlebell front squat, etc. – 5 reps

Heavy pull – weighted pull up, double kettlebell swing, etc. – 5 reps

Perform exercises as a circuit, but rest 30 to 90 seconds between each exercise; rest 60 seconds and repeat sequence total of five times.

This basic kettlebell strength workout is great if you’re trying to ‘cover all your bases’ and mix some needed heavy lifting into your existing program. Performing this workout even once or twice a week will make a big difference in boosting strength levels and improving your overall fitness level. Train hard and talk soon -

Forest

P.S. Forest Vance is a Sacramento, CA based Kettlebell Enthusiast, to learn more about his Kettlebell gym and other training programs, visit http://forestvance.com

Kettlebell Press, Squat + Conditioning Ladder

At my Sacramento, CA kettlebell boot camp classes, 90% if the time we end with a ‘finisher’ – a conditioning-based, circuit-style sequence that leaves you feeling, well, smoked.

In yesterday’s boot camp, the finisher was particularly tough … folks seemed to “enjoy” it … so I thought I’d shoot a quick demo video of the workout and share it with you to enjoy as well.

Watch the kettlebell press, squat, and conditioning ladder below:

FVT May Challenge Workout

Have you tried one of our challenge workouts yet? We do these monthly in our Sacramento - CA based boot camp classes ... here's May's challenge workout:

50 Push Ups (standard Push Ups for guys, knees for gals)
50 Body Weight Squats
50 full Sit Ups – feet unanchored, hands at sides
50 two hand Kettlebell Swings
50 Bicycle Crunches (each side)
50 Lunges (backwards, alternating feet, in place, each side)
50 Mountain Climbers (each side)

All 50 reps of each exercise must be completed before moving on to the next. Complete entire sequence for time.

Enjoy!

Forest Vance, MS, RKC, CPT

Sacramento Kettlebell Expert

Why Kettlebells Are Great For Time Saving Holiday Workouts

Here's the deal: Something is always better than nothing when it comes to working out. Almost everyone has an extra fifteen or twenty minutes a day to squeeze in some activity - it's really just a matter of priorities.

Now the holiday season typically ends up being an extra busy time of year - and sticking to your normal workout routine can be especially tough. But the last thing you want is to lose any of the fitness you've worked so hard for all year long.
Knowing how to properly train with kettlebells is a great way to be prepared for life's busy times - with a few basic exercises, you can train all of your major muscle groups and get an 'all-in-one' cardio, strength and core workout in literally 15-20 minutes.

Here's a sample kettlebell workout you could do if you're pinched for time:

1/2 Get Ups (:30 seconds)
Squats (:30 seconds)
Swings (:30 seconds)
Repeat entire circuit four times.

(If you don't know how to do some or all of these exercises - or don't even know what they are - don't worry. I'll point you towards a resource that will show you where to find out more about kettlebell training at the end of this article).

This workout will hit all of your major muscle groups and give you a resistance and cardio workout in about a quarter of an hour.

In conclusion, if you're looking for a time-effective way to keep in shape this holiday season, consider learning how to train with kettlebells. They're a great way to get a total-body workout in a very short period of time and keep your workouts going strong when your life gets extra busy. And happy holidays!


Forest Vance, MS, CPT, RKC is a Sacramento kettlebell instructor and is the author of this article. You can learn more about him - and get his 'Top 10 Fat Loss Myths' consumer report - by visiting his website at http://www.forestvancetraining.com.