Thursday, March 29, 2012

Kettlebells for Women: Strong is the New Sexy



That’s right everyone! If you’re not “in-the-know,” strong is now considered super sexy! Women with lean muscles (that are actually useful) are finally considered beautiful. Since strong is the new sexy, I’m proud to say that I probably have one of the sexiest group classes in the world. The women that walk into my classes end up being the strongest they have ever been and it only gets better.
Weight 123 pounds, Height 5’7

Over the last few years, we have taken kettlebell training to the next level. After I published my first article, “The Need to Train Like a Man, Especially If You’re a Woman” back in 2005 (refer to this article if you are interested more in the science behind this concept), my female clients were no longer as fearful of lifting heavy objects. Ladies are starting to realize more and more that as they became stronger, the feelings they experience are empowering: increased self-confidence, better posture, and most things in life just become easier. Not to mention a healthier and leaner physique. In this article, I’d
like to share a couple program designs that I use in my group classes to make sure that everyone becomes extremely strong, balanced, and well conditioned. Being well rounded is important, however, designing your class in such a way that puts strength as the focus, yet adding in conditioning aspects in the appropriate places, will help you and your clients' results increase beyond imagination.
Lauren Miller, RingsBefore I share a couple of the strength workout designs with you, I’d like to give some examples of what most of the ladies who come to me are doing now. Keep in mind that they did not start off strong by any means. They had to work very hard and they did it using programs like the ones you will see below. I have tiny ladies in their 50’s Swinging 24kg (53lb) and 28kg (60lb) kettlebells, performing multiple Pull Ups, and Double Clean 16kg (35lb) kettlebells. Some of my super strong females are able to Swing 36-40kg (80-100lb), Snatch and Press 24kg (53lb) kettlebells, Double High Pull 20kg (44lb) kettlebells, and perform weighted Pull Ups.
One of my strongest clients, Katie Dawers, a young mom, is under 123 pounds. She has long lean muscles, a tiny frame, and can move weight around
that most men who come to me could not. Not to mention that in the last few months, she has changed her diet to plant-strong eating, which has allowed
her recovery time to be impeccable, therefore allowing her growth in strength to sky rocket! It’s an honor to have played a part in turning these women into powerful, strong, sexy machines. They keep coming back for more so I must be doing something right!
Now for the magic!   Read the rest of this article here at MyMadMethods website.  This article was specifically written for the hardcopy magazine subscription for MyMadMethods.  Mark has made it public for all to view now. Keep reading here  (Note: for the pull-up section in the workout, the word "NOT" is missing.  Please make sure you know it says "DO NOT GO TO FAILURE"


Top photo on the right Katie Dawers RKC instructor and student at On The Edge Fitness.  
Bottom photo on the left is me.  ;-)  

3 comments:

Iris said...

Thank you so much for sharing! I would love to be able to perform a pull-up but still need assistance by a band and I feel I do not progress anymore. Same applies to triceps-push-ups (the ones you recommend in your book). I can do "regular" push-ups but not the narrow-grip ones. Same problems with pistols...Maybe you could (if your time allows for it) dedicate a post on how to progress to those "advanced moves"? I think many more women would love to be able to do pull-ups but do not know how to train for them :-)..Inspiring, as always!

Iris said...

Just one more question concerning the workout-design: Your strength workouts include 5 reps of a given exercise for 3-4 rounds ("sets"). That is a little lower in volume compared to "traditional" strength workouts (5 reps/5 sets or 8 reps/3 sets). Are there any advantages to keep the volume extra low when the weight is heavy or is it because the workout is designed for people who have limited time and want to workout as efficiently as possible?
Thank you :-)

Ayesha Taylor said...

You look gorgeous. What kind of diet are you in right now to maintain that figure?