I’ll give you an example, the average French person consumes well over 100 grams per day of fat from animal sources (the average Aussie consumes about 70 grams). The French eat four-to-five times as much butter and cheese as Americans do and nearly three times as much pork.

However, despite this artery-clogging regime, this population has one of the lowest levels of heart and cardiovascular disease on the planet. What’s their secret?

It’s called wine my friends. And more specifically, the active ingredient in red wine; a compound called resveratrol.

Resveratrol is definitely one of the biggest discoveries is nutritional science. This amazing ingredient is naturally abundant in dark grapes, in particular, the skin of dark grapes. Unfortunately, resveratrol oxidizes quickly, losing its metabolic potency in the process. That’s why fresh grapes are not a great source. However, red wine is a potent source of resveratrol as the fermentation process retains this phytoestrogens’ unique capacities.

As you may know, phytoestrogens are naturally occurring plant-derived non-steroidal compounds that are functionally and structurally similar to steroidal estrogens, such as oestradiol produced by women. Aside from emerging as a likely candidate for natural hormone modulation in women, this compound may provide benefits to men. There are animal studies which show that sperm count and plasma testosterone is higher in male animals that consume resveratrol!

Resveratrol has already been shown to have powerful anti-oxidant and anti-inflammatory effects.  However, apart from all of these potential benefits, there is one more reason I think resveratrol is extremely interesting.

Resveratrol has also been shown to dramatically increase the rate at which cells metabolize fat. Resveratrol is shown to stimulate the SIRT1 gene to produce a protein called sirtuin-1 which blocks a receptor on fat cells. When this receptor is blocked, lipolysis (the breakdown of fat) is increased and the formation of new fat (adipogenesis) is decreased.  Other studies have shown that the stimulation of this protein by resveratrol also activates the genes that promote a longer, healthier lifespan.

I’ll give you an idea of how much I believe in the health benefits of resveratrol. Years ago I never drank red wine and never really cared for its taste at all. However, based on the steadily accumulating health benefits of resveratrol, I acquired a taste and now try to drink one half-glass of red wine with my evening meal, almost every night. This small amount won’t have any detrimental effect on body fat. In fact, the research available suggests this may well promote better fat metabolism.

Also, small amounts are all that is required to provide some rather powerful health benefits.

Best of all, the wine itself doesn’t have to be the expensive variety. If you shop around a bit, or even join one of those wine clubs, you’ll find a bottle for around 10 bucks that is very drinkable. Dare I say it, enjoyable! However, the higher up the price scale you go the better they get!

No matter what you pay, just be sure to seal the bottle tightly as red wine tends to go acidic.

Now, lets be clear on this, I’m not advocating that consuming alcohol such as large amounts of red wine is going to get you a lean, ripped midsection. Not for a second. Alcohol is alcohol; it is a calorie-dense nutrient that acts a lot like fat in promoting calorie storage.

However, some fitness buffs need to get their head around the idea that science is unveiling previously “hidden” compounds in regular foods that have profound benefits on our metabolism and physiology. Sometimes these compounds are found in foods that are not your typical healthfood fare. Incorporate this new research into your diet in moderation and reap the benefits of resveratrol.

Dr Paul Cribb is a published author, award-winning researcher and the creator of mp-body.com – the first ever science-based, research-proven, nationally accredited body transformation program. Learn more here.

Reference: Potential of resveratrol in anticancer and anti-inflammatory therapy. Udenigwe CC, Ramprasath VR, Aluko RE, Jones PJ. Nutr Rev. Aug;66(8):445-54.

• Being ranked Master of Sport with the WKC and RGSF
• Being the only US woman to compete in 24kg snatch alongside the professional women in the IUKL, and winning a silver medal at the IUKL Open Cup of Europe in Russia and a bronze medal at the IUKL World Championships in New York
• Being ranked CMS in 24kg snatch only with the IUKL
• Holding record 20kg one arm jerk numbers

1.      How did you first find out about kettlebell sport?

I learned about kettlebells through the Ice Chamber. Not long after I had joined the IC Steven and Maya had begun to incorporate KB’s into many of the Core fitness classes. After several months training with bells for general conditioning Steve approached me and asked if I would be interested in training with Kettlebells for competition. At that time he and Maya were just forming the Ice Chamber Kettlebell Girls Team and I was very fortunate to be invited to join. We immediately began to train for our first WKC competition in Las Vegas in 2008.

2.       How do you account for your success in the sport (is it natural talent, hard work, good coaching etc)?

Without a doubt hard work and excellent coaching. While I wish I could answer natural talent it simply isn’t true. Out of all the ladies on the team I probably have the least amount of natural talent. I have had to work very hard to learn all aspects of this sport: technique, pace, conditioning, psychological preparation etc.  None of it has come easily to me. Thankfully I have coaches who are incredibly patient and who require the highest standards from their lifters.

Training toward my personal goals in KB sport has required a significant amount of personal time both in terms of sport specific training and also in terms of general physical conditioning. I train with KB’s 5-6 days a week in addition to daily running or spinning.

5.       How do you fit training around work and family?

There is no way I could compete in this sport without the support of both family and friends. My husband, parents, and dear friends have been incredibly generous in providing loving care to my kids while I am training.  KB’s are a hobby and come second to family and my business. That means creative scheduling and having patience in pursuing my dreams. I am sure I am not alone in daydreaming about what I could accomplish if I had the opportunity to train full time.

6.       What is your secret to competing in this sport long term when so many people burn out after a couple of years?

Patience and humility. 

7.       After competing in the IUKL professional division twice, what are your thoughts on women snatching 24kg?

The 24 is a heavy bell to snatch there is no getting around it. Snatching the 24 successfully  requires a high level of technical execution. I do not think that most lifters (outside the IUKL women) are ready to safely snatch the 24kg. Not yet, we still need more time training and competing with the 16kg and 20kg. We still have a lot of work to do in terms of displaying correct technique, having more women rank MS and MSWC with the 20kg, and make record amounts of reps with 20kg before we will be ready to truly compete with the women of the IUKL. 

Competing in the IUKL division has been an important part of my personal journey as a KB athlete. It is important to me to seek out opportunities to challenge myself even if that meant being completely out of my element. Stepping on the platform to snatch the 24kg along with women who are pulling out 2x the amount of reps I was were two of most humbling experiences I have ever had. These women are achieving these phenomenal numbers because they are patient and dedicated to their training and because they understand how critical technique is.  Many of them have been training for 7,8, 9 plus years much of that time with the 16kg perfecting and refining their technique.

Most of us are far too impatient to refine our technique that much. But in order for U.S. women to be able to truly compete against and earn the respect of IUKL greats like Ksenia Dedyukhina, Anastasia Zolotareva and Olga Yaremenka we are going to have to find patience and commit to technique. And of course we are going to have to snatch- which may seem obvious but with so many organizations creating so many varieties of ranking categories fewer and fewer women seem to be willing to take on the hard work of training for true 10 min snatch/biathalon. For me though mastering the snatch is the pinnacle of KB sport.  

8.       Who are your greatest influences in kettlebell sport?

Valery Fedorenko, Ivan Denisov, Cate Imes, Fedor Fuglev,  Ksenia Dedyukhina are those legendary athletes in KB history. They inspire me on a daily basis as do the mere mortal lifters like myself who have been in the game for years and who are still chasing their dreams – lifters such as my team mates, Sara, Maya and Jess, as well as lifters such as Emily Friedel , CDuff (Chris Duffey),  Ivana Goricki Ex Britvec  just to name a few. These are the faces that I saw at my first competitions and while many others have come and gone they still train and compete all while helping to grow the sport.

Three Australians competed in the competition: me, David Tabain and Natalie Turner.  Despite the jet-lag and nerves, each Aussie placed first in their event.

It was an exciting day with several athletes hitting Master of Sport, including Scott Tighe who is only the second male MS in biathlon (pictured above).  There were also quite a few Candidate for Master of Sport ranks given out, one of which was awarded to William Metcalf who underwent brain surgery only 15 weeks before the competition – and he was able to achieve this largely because his all-round fitness from kettlebell sport training prior to the operation made his recovery miraculously quick.

Ivan Denisov, absolute world record holder in all kettlebell sport events, was there to judge then showcased his incredible athletic prowess in the Pentathlon.  Watching Denisov lift is always mind boggling: not only is he precise and powerful, but he is so relaxed even under extreme duress that his eyelids get heavy and he looks like he might nod off at any moment.

You can see the full table of results from the competition here.

Here are some highlights from the competition:

Because of its shorter duration and more emphasis on strength than endurance, StrongSport is a great option for those who have a strength training background who want to get involved in kettlebell sport but are put off by the longer sets.  Men work with 32kg and upwards for StrongSport, while women use 20kg and upwards.  The ranking system for StrongSport can be found here.

Andy Fitting is the man when it comes to StrongSport.  Andy holds several world records with the ultra heavy bells, including the 72kg bell.  The following interview with Andy gives some great insights into his training and competing in StrongSport.

1. What are the current kettlebell lifting records that you hold?

Well the record that people might be most familiar with is 24 total one arm jerks (11/13) with a 72kg (159lbs) regulation sized kettlebell.

Valery [Fedorenko] said that he wants to see me do 15/15 with the 72kg for 30 total reps as my next goal. You know we are always preaching balance hahaha. I also hold a record of 10 balanced one arm long cycle reps with a 72kg regulation sized kettlebell.

The highest rank I hold in StrongSport is in one arm long cycle with the 60kg kettlebell. I also am ranked in the StrongSport biathalon with a 52kg kettlebell.

2. How did you find out about kettlebell training and kettlebell sport?

I discovered this wonderful Sport we call kettlebell lifting a few years ago at the Arnold Classic in Columbus OH at the World Kettlebell Club booth. I was walking around in circles at that damn convention center all day, tired, dehydrated, and excited all at the same time talking to everyone about their training and what they do. If you get a chance to go to that Arnold Classic thing, definitaly do it, you won’t be let down. From a distance, I saw the kettlebells set up in a big ass circle on the floor with a rope through them and everyone lookin’ all proper in their WKC t-shirts. At that moment I said to myself in my head “oh cool kettlebells”. When I get to that isle I’m gonna talk to these cocksuckers.

I knew what kettlebells were and all, but had absolutely no freaking idea what kinda proverbial weightlifting revelation I was about to experience. Now right around that time I wanted to expand my weight training regimen into other areas and not be so close minded by banging out endless sets in a gym type setting of the same ol’ shit. The same shit I’ve been doing for years and years.

Summer was coming, it was march and the weather started to ease up a bit. So I am at work, not working of course and I’m reading away about how these guys take their weightlifting equipment outside and train in the sun. They got all these strange apparatuses used for running with and holding shit on there backs while water inside it is throwing them off balance while pulling a 3 ton milk truck with like spandex on. Now I wasn’t about to do anything like that. However it got me thinkin’. I was interested in doing some training outside, when the warm weather comes back again. Well I need to come up with a plan here. I got at least 2 months or so before this is even remotely an option right now. The weather here in Buffalo NY is not pleasant year round.

As I approach the WKC booth I go and talk to the biggest guy there. Andrew Durniat.  I said hi ya doin’ obviously kettlebells are really important to you guys so tell me….. what is the purpose of kettlebells? After that question I asked him, life for me would be changed forever. He spoke for about five minutes or so about everything related to kettlebells and this and that and the main thing was I was believing everything he was saying. Andrew has an amazing ability to articulate with words and lift heavy shit. I asked him about 50 consecutive questions, we spoke for about 45 mins straight, my friends I came with left me for dead with these strangers I just met I had to go pee but I was so damn enthralled in the conversation I was willing to risk pissing myself at the reward of gaining years worth of knowledge from this guy.

At the end I said ok give me your phone number your email address and I am 100% going to get a hold of you and do this. I’m ready. There was no doubt in my mind this was something I was going to do. I literally lost sleep thinking about how fast I could get started with the training. I now have my tool I will need to train with outside. I have my desire to succeed. I’m all in. The rest is history to date.

3. When did you start lifting kettlebells?

I started lifting kettlebells the moment my local weightlifting supply store opened at 9am the very next day after Andrew and I spoke on Sunday at the Arnold when I returned from my trip from the Arnold Classic on Monday. I bought two 20lb kettlebells that cost me $80. I got a hold of Andrew and he suggested I get a 16kg and a 24kg kettlebell from the WKC. I put in my order immediately.

4. What was your sporting background before you took up StrongSport?

I played American Football in high school all four years and one year in college at Buffalo State before I injured myself very badly in the gym of course, performing the deadlift improperly, before going into my sophomore year. I did wrestling my junior year in high school and tried out for pitcher in baseball my junior year. In baseball, I was throwing the ball so hard I actually did suffer some kinda long term damage to my elbow area. I had to stop. The tendonitis still gives me problems to this day occasionally.

I have always been interested in athletics and sports of all kinds. My parents never pushed me to do sports or anything like that. I sorta took it up on my own. In gym class at a very young age, we would play dodge ball and t-ball. At the YMCA we would play soccer things like that. I always found myself being able to throw a ball much much farther and faster than any of the other kids. The same with t-ball or kickball.

I started to really get into football watching the Buffalo Bills. I was at a good age to learn these sports right around the time when the Bills were really really good. I had fantasies of playing professional football and being a quarterback in the NFL. We would play tackle football around the local schools with the other kids in the neighborhood. There was a lotta kids my age in the neighborhood I grew up in. I had a concrete front lawn at my parents house growing up and my father put up a basketball hoop. Dammit man the games we had there wow. 8, 10, 15 people. Guys and girls ages all varieties. I had the only basketball hoop around, so it attracted a lot of attention. The neighbors hated my guts. We would close off entire school parking lots and set up full blown hockey games sometimes.

I could never do the rollerblades thing though. I fell on my ass so many times I just never cared to put enough effort into it to learn how to do it well enough to hang with everyone else. So I knew Hockey wasnt gonna be for me. I mean its physical as hell and all, just not violent enough for my taste. Im only like 5’10″ and not super fast, so basketball isn’t my thing. Fuck baseball it takes too much time. Im a kid dammit, I aint got the patience to be standing there picking my ass waiting for a pop ball to go straight up in the air, get lost in the sun, and it come down and land directly on my teeth. You ever been hit with one of those baseballs?

Don’t get it twisted, I’d play these sports when they are available, its just football I really had a passion for. I almost went to the national finals at the pro bowl with the Punt Pass and Kick competition when I was 12 and 13 years old. I missed by 19 inches. Its a cumulative score of distance and accuracy of your best punt pass and kick of a football. They take the top five in the country and I landed at 7th place in the nation when I was 12. As I got older and didn’t play sports for any schools, I still continued to weight train as if I was training for football.

Eventually when playing football wasn’t really something I had desire to do anymore, I really just trained for strength. I’ve never had “abs” so I don’t really “eat clean”. I find it to be extremely difficult to keep your strength or even harder gain strength also while loosing weight. So doing weight training for puposes of getting lean also wasn’t really my thing. I occasionally try to lose weight, but my problem has always been and always will be when I start to lose large amounts of weight and strength at the same time, I panic. I can’t get over that mental block of losing my strength. My brain will not let me comprehend this notion.

I am not going to go from benching for example 315lbs down to 275lbs. What’s the point of lifting weights when you are not getting stronger but yet weaker? I am the boss of this wavelength, this is how “I” think. Not everyone else does, I get that. Besides, I move a lot better than what people would think I do. BUT…… with kettlebell lifting, this is not necessarily the case. So, one day I might try to really trim down. We will see. My father didn’t “start” weight training until well into his 40′s, so I know I’ve got a shot at longevity in this lifetime. I only got time to get better.

5. What attracted you to StrongSport over traditional kettlebell sport events?

When I first started kettlebelling, I only lifted with one kettlebell because I didn’t have two. So I never really had the opportunity to use two bells. First time I was ever exposed to StrongSport was the next year at the Arnold Classic again. I had never lifted a kettlebell over 32kgs ever. So I went back to the WKC booth again and Eric Liford was like well we got a kettlebell challenge going on if you wanna try it.

Actually the official challenge was with the 48kg kettlebell for guys that proved they were strong enough and wanted to try it. He told me I could try the 60kg bell. I laughed and said yeah no thanks. I compared it to kinda like working the squat with 225lbs for reps, then trying to jump to like 455lbs for reps, even though you never squated anything over 225. It’s not gonna happen.

Then after like one minute of thinking about it, curiosity got the best of me and I had to try it. I didn’t know that I could do as well as I actually did. I did 27 jerks with the 60kg bell on saturday and then came back on sunday and did 25 reps with the 64kg bell just to prove it wasn’t a fluke. Eric Liford shit his pants. Twice. He told me right then and there that he was going to take me under his wing and guide me, if I am interested. We hit it off really well. I cordially accepted his offer. First thing he told me is I am going to lift heavy kettlebells very often. I am however not going to ever be lifting two kettlebells, “I” would be wasting my time with two kettlebells. So to answer the question why StrongSport over GS? Because the experts told me so.

5. Who is your coach and how are you coached (in person or online)?

Eric Liford is my coach. He is the full package and a total professional. Fucking consistant man. Never misses an email from me, never has a bad attitude, never gives me negative feedback. He is very patient, he is always focused. If I am having an issue that we need to go into more detail about, I can call him anytime. If something isn’t right, he always has the answer even before I go into exact detail of the issue. He can read minds, he can predict the future, I call him “The Oracle” in our emails. A modern day kettlebell Nostradamus. He lays low, minds his own business, only speaks when spoken to, master of observation. I have said this before, no one has had more one on one training, coaching, teaching, advice from Valery Fedorenko than Eric Liford. I would recommend him to anyone. People blow his inbox up like crazy asking for his coaching. I know he’s like a super busy guy and he tells me he has to turn people down most of the time. It’s ashame actually.

5. What does a typical day’s training look like for you and how many days a week do you train?

I am doing volume training right now. I training five days in a row with the same weight the same number the same time the same pace. Next week increase one of those things, either an extra rep per min, or another set, or the length of time, or occasionally increase the weight. Consistancy. Then I am allowed two days off in a row. If it were up to me, I literally would train every single day. I was advised by Eric two days in a row off is ok.

If it weren’t for a second job I that work that translates into about a 22 hours straight work shift one day a week, then I probably would go at it everyday. Eric has told me many times I don’t have an off switch. He said it’s a good thing, but at certain times it could work against me. We totally switched it up from the regular training I’ve been doing with the volume stuff. The most work I’ve done in recent times, for example, I build up to with 12 sets with the 44kg kettlebell.

5. What kettlebell weights do you mainly use for training?

It all depends on what I am trying to accomplish. I never go lower than 40kg in my training and never higher than 52kg. I have everything in between that. Eric will not allow me anything over 52kgs right now. He doesn’t trust me. He said that if I had a 60kg bell I would use it everyday and I would kill myself. I’m not sayin he’s wrong, but I’m not sayin he’s right. He did give an indirect hint that he would have something special for me if I made rank StrongSport 60LC in New York City. The bastard officially still hasn’t told me what it is yet, even though after he reads this he’s gonna know that I know he’s talking about giving me a 60kg bell. Right Eric? Hahaha.

5. Who are your sporting heros?

Well heroes are something you think of more when you are younger and not as much when you get older. So I guess I could give you a short list of my heroes when I was growing up. I really liked Jim Kelly the Bills quarterback in the 80′s and 90′s. I remember liking Arnold a whole lot. I like Ray Lewis from the Ravens. I had the opportunity to meet him at the Arnold Classic this year but I shit the bed. He was at the bar at the convention center. He didn’t look like he wanted to be bothered, so I never approached him.

I like Dan Marino even though he played for the Dolphins.

If I have a modern day hero, I can wholeheartedly say it’s Valery Fedorenko for sure. I have expressed my man crush on him many times. He is not human. He’s just the epitome of cool ya know. Grew up poor, earned everything he’s got through hard work, granted he’s not like a millionaire. He loves his job and he extremely good at it and a super down to earth kinda person. I love the fact I am one of very few people that is able to bust his balls with very few repercussions. Chris Duffey may have me edged out by a little bit and I think it’s only because he’s older. There is so many people that have so much talent out there in so many different areas, it would be difficult to list them all.

5. Who do you think can do StrongSport?

Im sure anyone can DO StrongSport, it just depends on the person. I happen to be stronger than most kettlebell lifters, so I am prone to being good at StrongSport. Other people are good at endurance things, so I feel they might be less likely to achieve a high rank. Of course there are always exceptions to all general rules of thought. If you aren’t mentally strong enough to do what you do, then it’s not going to go well for you. I think everyone who lifts any kind of weight would like to be stronger. I think if you interested enough in StrongSport, then YOU can do StrongSport.

6. What do you hope for the future of StrongSport?

Right now I want more people to participate in it. I think a few people have given it a shot, but not enough people have given it a serious enough thought yet. It’s still in the infancy stage as it stands today. I have laid the ground work, I have set the tone for future competitors to come. Now we need people to start putting in some hard work. Anyone involved in a sport should catch wind of some StrongSport training and get their ass in gear. There is a saying that Im not sure I thought of first or even said first is, after kettlebells everything else is easier. I would like to add upon the existing saying, after StrongSport everything else is a lot easier.

7. What are your goals for the future?

I would say to not just become a better lifter but a better father to my two amazing children, a better man for my girl, and a better person to everyone else around me. This lifting shit is really cool and all and I love doing it, but there are so many other aspects of my life that I am always trying to improve upon. It’s all apart of a long term plan I’d like to think. It’s a culmination of everything I do to better my life and more importantly better life for my family. I want everyone to benefit greatly from what I bring to the table on a day to day basis.

I haven’t really focused any energy into training people because I am so involved in the training aspect of kettlebells. I want to succeed so damn badly as a lifter that I feel like coaching would take up too much time right now. When the time is right, I will take coaching more seriously. I am building my credentials now, so when the time is right, I won’t need to recruit people. I think of it like being Valery or Denisov or Fuglev (and all the other great ones I’m unbiasedly not mentioning). They don’t need to recruit people for coaching anymore. They say they are ready, boom all done.They give you advice not based on what sounds good, but off personal experiance from being in the trenches and being the best.

I think some people are motivated for all the wrong reasons. Money being the biggest one. If you are only doing this for money, you’ll never be happy. Not only will you not be happy but your lifters will suck too. Double whammy. I think that’s bullshit and shame on you you greedy bastard. I’m not doing this for money I can say confidently. I haven’t made a single dime from anything kettlebell related yet. That’s fine by me. I love that ball with a handle on it that much.

However, after making my StongSport rank with the 60kg bell in one arm long cycle, the WKC has told me that I have shown consistant improvment and distinct lifting ability, I now have the title of Master Trainer Andy Fitting. To answer the question directly… My goal is to be the best heavy kettlebell lifter that has ever existed. But I’m not there yet and I have a long way to go. It’s gonna be a fun ride.

Don’t worry, girls, you have to work VERY hard and probably start injecting male hormones in order to get “bulky”.  The fact is that nearly all women are lacking the hormone profile that would enable them to get big from weight training.

Many women fear heavy weights because they are worried that it’s the heavy weight that will make them big, so they stick to light weights, Pilates and cardio.  If anything has proven that heavy, hard training for women makes them anything but “bulky” it’s kettlebell sport.

The Women of Kettlebell Sport

The women of the Ice Chamber Kettlebell Sport team are a perfect example.  And these are not women who have been athletes all their lives or have “good genes”, they’re just like the rest of us, they are mothers and wives, they work full time and they have had issues with their weight in the past.  Check out these before and after photos:

These pictures are courtesy of the Ice Chamber, there is a full article by Maya Garcia (founder of the Ice Chamber and also an accomplished kettlebell sport athlete) here at the Athleta Chi site that’s really worth reading.

The women above are regularly lifting 20kg, 24kg and 28kg kettlebells and doing things that a lot of men would cry just thinking about.  These are heavy weights (both Sara and Surya weigh under 65kg themselves so are lifting a significant proportion of their bodyweight).

And Ksenia is phenomonally strong and puts a lot of men to shame, but as you can see from the clip below she’s about as far from “bulky” as you can get.

Feeling Strong

As you can see from the generic statement I tend to get from women about what they want from their training, it’s usually focussed on aesthetics.

What a lot of women don’t understand is that lifting heavy and dedicating yourself to a goal by training and competing in something like kettlebell sport makes you feel good.  Feeling strong, carrying yourself well, moving gracefully, pushing beyond what you thought you were capable of is incredibly rewarding and empowering – really this should be the goal and the improvements in physique merely a bonus.

The Perfect Sport for Any Woman

Kettlebell sport not only provides the benefits of strength, empowerment, self esteem and the look that most women are after, it also requires very little equipment (just a few Pro Grade kettlebells, some sweat bands and chalk) and it can be done in a very small space, even at home.

Kettlebell sport is also a very inclusive sport, pretty much anyone can do it (and do well at it) if they have the dedication – you don’t need to be a natural athlete or have good genetics to achieve a lot.

Getting Started

For more information on kettlebell sport you can email info@kettlebells.com.au and they’ll point you in the right direction, or you can also check out the Australian Kettlebells forum (take a look at the Girevoy sport section).

Let’s put this into perspective: a 60kg kettlebell weighs as much as I do.  For most people, getting a kettlebell of that weight off the ground is enough of a challenge, getting it overhead is unthinkable.  Lifting that sort of weight overhead in one hand requires a tonne of skill, strength and shoulder stability.

The kicker, though, is the pressure on the hand and forearm.  Anyone who has held what they consider a very heavy kettlebell in rack will tell you that the discomfort in your hand and wrist is intense and your body will scream at you to put it down immediately.  Notice that Fedorenko has nothing but ordinary sweat bands to protect his wrists.

Bear all of this in mind when you watch this video, because Fedorenko makes it look easy and that’s really deceptive. As is the comment that he makes at the end: “that’s it”.  Not much fuss for an incredible world record, but that’s what makes him such an inspirational athlete.

I had the pleasure of training with Fedorenko in November 2009 and got to watch him up close.  I got to witness him bottoms up clean the 60kg kettlebell for the first time – another incredible feat.

When the week of training was over and it was time to pack the bells up, he bent down to sort of scoop up the 60kg bell with both hands as he walked past and dropped it.  He said: “Shit, it’s heavy.  I forget”.  Any ordinary person, even a strong one, would have approached that 60kg kettlebell with caution, squatted, braced and then if they were lucky would have managed to lift it off the ground with a decent amount of effort.  Fed, however, is no ordinary person.

For more information on Fedorenko’s world record go to the World Kettlebell Club News.

Kettlebell sport is in its infancy in Australia, but with a core group of people working hard to promote it some momentum has been gained and we’re finally seeing some growth.

For those who don’t know, kettlebell sport is a power endurance sport involving long, timed sets of kettlebell ballistics.  Traditionally, it’s 10 min sets of kettlebell jerks, snatches or long cycle clean and jerk.  For men, most competitions involve biathlon (10 mins double jerks followed usually at least 30 mins laster by 10 mins snatches) and long cycle (double bells) events.  For women, there may be snatch only events or biathlon and long cycle events, at this stage all women’s events are carried out with single bells.  In competition sets the bells must not be put down, and for single handed lifts only one hand change is permitted.

On Saturday 27^th March Australia saw its biggest kettlebell sport meet to date: a whopping 7 competitors! Now in many other countries this sounds very, very small, but in Australia, where kettlebell sport has only really been accessible to people for about a eighteen months this was BIG.

The competition was held at Kettlebell Athletica in Melbourne. So big was the lure of the event that a couple of people even came from interstate to attend. One of the biggest problems with kettlebell sport in Australia is that our population is very spread out over a very large land mass, so it’s very difficult to get everyone together for a meet.

Paul Tucker (centre) came from Tasmania and Dave Tabain (right) came from New South Wales for the comp.

Even though we don’t take our kettlebell competitions too seriously at this stage (because we’re such newbies) and the aim of the game is fun and to hopefully get a PB, the competitors (including myself) were pretty nervous beforehand and anxious to get started.

Fellow gireviks hanging out and chatting before the comp.

We are trying to increase the standard of lifing in Australia by having formal judging, and this was the first competition where we tried this out (even handed out a few no counts for illegal reps). So with two platforms and two judges the comp was ready to roll.

Every competitor, without exception, gave it their all and most hit a PB on the platform. The spectators, most of whom had never seen a live kettlebell sport competition, were very quiet during competitors’ sets but gave hearty applause after. I don’t think any of them found it boring – ten minutes goes much faster when you’re watching!

The judges and time keepers.

Simon and Sarah on the platform.

Here are the results:

There were also some strongman demonstrations, some juggling and a kettlebell relay race to finish off the day.

We will continue to strive to improve the quality of kettlebell lifting in Australia and attract more competitors to our meets.

The original post of this article can be found at achyball.com.

Master of Sport, Elena Viktorovna Yurysheva is from the Vologodskaya region in the city of Vytegra, Russia.  She is 25 years old and weighs between 60-61 kilograms.  Elena credits her coach, Vyacheslav Yakovlevich Ogarev, for helping her become one of the first women in the world to snatch the 24kg kettlebell over 120 times in competition.  Here are a few of Elena’s opinions on women’s participation in the sport and about her goal to break a world record this year…

Maya: Please tell us how you became involved in Kettlebell Sport.

Elena: I practiced a variety of sports, but in our small city it was only possible to achieve great success in kettlebell sport, and because of a strong coach!! We don’t have the possibility of doing some other kind of sport (not in gyms or in stadiums). And by nature I’m active and I’m more attracted to active sports.

Maya: What are some of your personal records?

Elena: Snatch 16 kg kettlebell – 220 times. Snatch 24 kg kettlebell 121 times!

Maya: What Championship titles do you hold?

Elena: World Champion and Champion of Europe

Maya: Tell us about your training regimen.

Elena: I try to train everyday for two hours, but it doesn’t always work.  I train alone because I train at home!

Maya: How do you feel about female kettlebell lifters performing jerks and participating in the Biathlon?

Elena: It’s very good that they are competing in the jerk and in the biathlon.  First of all, it’s interesting!  Secondly, there are more opportunities to prove oneself. Thirdly, because of the increase in the number of female athletes.  Whatever each person does better in, that is what they should compete in.

Maya: Do you perform jerks in training for the snatch?

Elena: Yes, I always do jerks in the training process. I jerk one and two 16 kg kettlebells and I also jerk 20kgs, but of course, just for a little bit.

Maya: Do you go to school or are you working?

Elena: I work at the city sports committee as a senior instructor-methodologist.  I don’t have any free time; I work more during my breaks and if it happens that I get free time, then I train!

Maya: What advice do you have for people just starting out?

Elena: Of course they need patience because they won’t get it right away and results don’t happen immediately!

Maya: What are your aspirations for the future?

Elena: To complete the standard for MSWC (Master of Sports World Class) although I have already completed it [in training].  …and to achieve a world record in my weight class!

Ice Chamber Coach Maya interviews Valery Fedorenko :

Maya: Describe some aspects of your childhood that led you to Kettlebells.  Did you play any other sports or consider yourself athletic as a young man?

Valery’s Master of Sport Badge/ID from the Ministry of Sport Dept. USSR/Moscow

Fedorenko: I’m not sure I considered myself athletic when I was young. Actually I wanted to be strong and athletic, so I turned to kettlebells. I was an active kid but most of my friends were naturally stronger than I was, so it was some motivation to make this skin and bones into something. As for other sports, I did attempt acrobatics, doing flips, jumps and such until I broke my arm. I guess it wasn’t for me. I do remember having to work with a really weak left arm after the break, but even though it’s not my dominant arm, I made it equal or even better than my right with the kettlebell. It didn’t heal straight, but maybe it healed stronger, I don’t know. I also did some Martial Arts training and some Boxing. I just figured kettlebells were more healthy for the long term, and I’ve since realized it’s true.  Recently I reconnected with some of those guys that used to be stronger than I was. It was a shock for me to see them, but unfortunately some of them can’t even safely exercise they are in such poor health. There are a lot of things that contribute to such conditions, but I remember when they stopped being physical and active, it was about the time I considered myself just starting.

Maya: At what age and from which organization did you first earn Master of Sport in the Biathlon?  What were your numbers then?  How many years did it take you to achieve that rank?

Fedorenko: I was 16 yrs old when I did the required number of repetitions 45 Jerk and 45/45 Snatch, but when I was 17 I got the official paperwork from the Minister of Sport Department USSR/Moscow. Around that time my best was 68 reps Jerk and 55/55 Snatch, as well as 46 LongCycle at body weight of 68kg with 32kg kettlebells. I was a pale skin pink cheeked kid still [Valery laughs].  Actually from that point on I was practically doing Master of Sport numbers in the gym everyday because I began professional training then and had bigger goals, like Champion. This is when I started to get creative with my training. I felt like I knew nothing about kettlebells at that point, and I was right. I kind of “began” kettlebells when I was 12 years old, but it was not serious. Then I was more into juggling kettlebells and putting together routines with my friend for the girls in our building. It was like a show. I wasn’t thinking about Champion anything and didn’t even think about Master of Sport or understanding what it meant until 15 years old. So, I guess you could say it was a few years of training to get to Master of Sport, which I think with enough commitment and a good coach, anyone can do.

Maya: Many people do not know that you’re also ranked MS World Class in the Long Cycle.  How did you make the time to train for both Biathlon and Long Cycle?

Fedorenko: Everyone on the team would spend four months out of the year on LongCycle and eight months training for the Biathlon.  We competed together in the LongCycle one time per year between 1990 and 1996 so I trained for six years at the professional level.

At 75kgs, Valery had to compete against lifters 10 pounds heavier to become the 80kg World Champion and an Honored Master of Sport by the age of 20. “To get somewhere in life, to be Champion for example, I knew I had to pay the price.” -VF

Maya: I always thought you trained alone.  Please tell us more about your team.

Fedorenko: Yes, well, at first I was invited to live at the Olympic Development Center by the Minister of Sport Department of my country [Kyrgyzstan].  The Minister was an Olympic gold medalist in 1980 and he helped me a lot actually because I was able to study, train, and live there for one year with the other weightlifters and national athletes from other sports.  I took lots of classes and had to eat special food like them, but I was the only kettlebell lifter.  By 17 years old, I went on my own living in an apartment because I was paid by the government to train with kettlebells professionally.  The apartment was kind of like a special gift too.  The Mayor of my city invited me to live there after I won a few important competitions.  I wasn’t rich, but it was enough to get by.  I trained as a member of the national team with six other kettlebell lifters twelve times per week because we trained twice each day.  Three hours in the morning between 9 and 12 noon and then four hours in the evening from 5 to 9 o’clock, six days a week.  That’s what was different about training at the professional level; we were always together as a team.  It made training easier.  At home alone is not easy.

Maya: So you were training seven hours a day / six days a week before the age of 20.  How did you handle all of that responsibility as a young man?

Fedorenko: I clearly understood that I had to decide whether to go party, have fun OR go train.  I decided that first I had to become somebody.  I needed to get some titles and keep working hard.  After that, maybe, I figured I could have more fun, but I never worried about that really.  To get somewhere in life, to be Champion for example, I knew I had to pay the price.  I didn’t have to go anywhere; I didn’t have to drink or go to the night club to find out what I wanted and needed to do.  I had to have discipline with my schedule like 100% of the time.  That’s THE secret. [Valery laughs] Training needs to be stable.  It’s like 50% of your results actually.  A lot of people don’t realize that a stable training schedule is that important.

When I first moved out on my own as a teenager, my mom tried to surprise me by knocking on my door at 8 0′clock in the morning one day.  When she realized I wasn’t there, she got upset and went straight to the gym to give my coach a hard time, thinking I had not slept at home the night before.  But then my coach, Filikidis, told her that I was already five miles into my morning run!  [Valery laughs] You see, nobody controlled me.  I already had the discipline.  For sure, I was always in bed before 11 o’clock at night because I knew I had to train in the morning.  Not everyone can handle that lifestyle.  I think most World Champions are just not normal people.  You may see them happy and smiling on TV, but you have no idea how hard they are working everyday.  I’m thinking normal people naturally want to have more fun in life. [Valery laughs]

Maya: How does one earn an “Honored Master of Sport” rank? Are there many Honored MS ranks issued today? At what age did you earn the title?

Valery’s 1993 World Championship Gold Medal from Lipetsk, USSR

Fedorenko: Well, several things are considered, such as level and multiple champion in your sport. For example, Olympic Champion, World Champion, European Champion, National Champion and so on. I think that me being the first 80kg World Champion and having had very high results and records at a young age contributed to that decision. There are not many Honored Masters of Sport in kettlebell lifting in the history. The USSR took this title seriously, and I assume Russia does today. In fact, many Distinguished Masters of Sport are given for special contributions to various sports, but an Honored Master of Sport must be eared on the platform. You don’t even have to be Master of Sport to get the Distinguished MS Title. So, if Arnold Schwarzenegger comes to WKC Worlds in Chicago, I would present him with Distinguished Master of Sport without him touching the kettlebells, but he would have to train really hard for Honored Master of Sport [Valery laughs].  I was 20 and under when I did these performances that allowed me to be considered for this title and send in the application for processing, but 21 when they finished it. Don’t get me started on bureaucracy in the USSR then…

Maya: Please describe your most significant achievement.

Fedorenko: My most important achievement was realizing my goal of coming to the USA in 1999 and bringing the kettlebells to this country. Now, I just keep living this and want to do more and more.

Maya: What Personal Record are you most proud of?

Fedorenko: Snatch 110/110 with a 32kg kettlebell, because it’s still a respectable number even for Super Heavyweights today. But I was just 75kg when I did this.  I almost can’t believe this myself.  At 36 I look at young guys now and think about what I did at their age. I was an intense young man. I think I just didn’t know how impossible it was supposed to be, what I was doing.

Maya: Will you ever compete or attempt a world record again?

Fedorenko: For my personal ego or ambition, no, I have no feelings to compete or win now. I’m not too old, but I have a different goal. I want to popularize this kettlebell as one of the greatest fitness tools someone can choose. I like to coach other athletes too, and I like to feel free to give all my secrets so that their win is also my win and our organizations win. If this country needed me, for example if kettlebells became an Olympic Sport, I would go compete for Team USA if asked. I think I would need 8-10 months of hard training to get back to my past level, or even higher. I have an advanced program that I never got a chance to try.  So, if I didn’t make the team I’d for sure coach it!

Maya: Describe key areas that are unique to the WKC Rank System?

Fedorenko: Many people do not know that I was Vice President in the International Federation.  So when it came to developing a rank system, I considered all the things of the old system, both positives and negatives.  I used insight from my experience as athlete and board member to make a rank system that was safe, productive, and logical.

The USSR had, and Russia and other republics still do have, an abundance of 16, 24, and 32kg kettlebells. By way of system, they had to work with those kettlebell weights in their rank system. In the USA and now the rest of the world, we have produced in mass professional kettlebells in the same size and shape from 8kg up to 32kg, and actually up to 48kg. The WKC Rank System is actually more applicable to Kettlebell Sport. Our upper ranks are very similar to the standards of many Russian federations, but the lower ranks and the ranks of women are different. In the Russian federations relatively strong people who never touched a kettlebell before could have the strength for a pretty good rank. For example, they could have the strength to LongCycle 15 reps without any specific practice and get a mid level rank. This is not right.  It doesn’t reflect much power-endurance or skill in kettlebell lifting. Actually, some of these same people could not perform a lower rank which requires many more reps but with 24kg kettlebells, so the system does not follow logic.  Our rank system with World Kettlebell Club is easy to understand, has clear progression and is much safer. We basically have a target number of reps that is considered applicable to your weight-class, and you progress in rank by achieving those reps with the next kettlebell by 4kg increments. Men start with 12kg, and move to 16, 20, 24, 28 and 32, but target the same number of reps.

We also made some strides in Kettlebell Sport for women on several fronts. One is we added One Arm Jerk to the Snatch to make a Womens Biathlon. We also introduced One arm LongCycle so that women can choose a single, but complete exercise to contest. The Russian federations used just 16kg Snatch for women for the few years they allowed women to compete there. We saw right away when creating our rank system that 16kg was just not enough weight to hand out Master of Sport ranks, and it made judging practically impossible since women quickly surpassed the speed at which reps could be clearly fixated and counted. So, we moved the Master of Sport rank to 20kg. One of the Russian federations has moved the women to 24kg Snatch only, but this seems illogical and for sure premature. To make my point as to why is rather easy.  Just take Snatch since we have the most data with that lift and Russians are only allowing women to do that lift in competition. To date, just a handful of men including myself, maybe 5 or 6 have done over 100/100 reps with a 32kg Kettlebell. Hundreds maybe have done 90/90 reps, and thousands upon thousands have done 80/80 or so reps. To date, no women have done 100 reps each hand with 24kg Snatch. Actually, we have no women who have shown us over 100/100 reps with even 20kg. The absolute record for a woman with 24kg in Snatch is not more than 80 reps each hand, and that’s just ONE woman. A few others are close to that, but it is so far from the comparable class of men that it is a dangerous and ill-conceived notion. Should the sport for women be more leaning towards strength than endurance than it is for men? For the growth of the sport, we feel not. It should be as equal as possible. I urge any organization to reconsider that direction and adopt the 20kg for high level women until they have several who can do over 100 reps each hand with that weight. Still, we do not feel our rank system is set in stone either.  It will continue to be revised and updated based on records and statistics in the future.

Maya: Why do you believe in issuing a low-hand score?

Fedorenko: There are so many reasons why low-hand scoring has been chosen for WKC that it would be hard to explain all the intricacies here and now. Simply stated, I consider it more sophisticated, so therefore more rich. It’s healthier to balance the body. In bodybuilding, symmetry is valued for aesthetics. I believe for this Sport, balance should be valued just as highly but for fitness reasons. We consider this a Fitness Sport. That is, a sport that tests fitness on many levels and at many points, one of which is health. Basically, the more perfect the athlete is, the better they can perform. It’s good to train this way, and the rules you are required to contest by will dictate that training. It is my experience that it is possible to balance almost perfectly. If there is a problem with one arm then it reflects imperfection in your body and/or your training. For sport sake, it’s more tactical and more difficult to balance hands. You have to use your head to plan when to switch hands, and then have the mental fortitude to match that hand. If you do not have this responsibility, it takes away an element of the sport. Also, a more balanced athlete that has been competing with the low-hand score system can always go down to an unbalanced performance/meet, but an unbalanced athlete has a harder time coming up to a more challenging lowest-hand scoring system. In other words, it is lower level athletes or inexperienced decision-makers that could have a problem with low-hand scoring. It identifies weakness, and some don’t like that One does not have to look far in other sports that overuse or favor one arm like arm-wrestling or baseball where pitching creates a less than healthy situation sometimes. These sports do not claim or focus on health and fitness, which is fine, but we do. Besides, if someone wants to perform a feat of strength, they can show how strong their single arm is, and I’m ok with that. When organizing a sport to grow within the masses to have thousands and thousands compete for the same goal, one that has so many health benefits, it makes sense to me to have it in the rules to find and present the most healthy specimens.

Maya: What other lifters have matched or surpassed your total in the Biathlon?

Fedorenko: No one has beat my record under the same circumstances. The original Kettlebell Sport system required weigh-ins same day of the competition, just a few hours before sometimes. Now they have changed this and do it 24 hours or more before the performance. This allows otherwise heavier lifters to enter different categories. It’s equal for them now who are competing, but you can’t compare the records of old with these people in any category except Super Heavyweights. I was about 75kg most my professional career, but then we did not have a 75kg class for some reason. I competed with guys 10 pounds heavier than I was, and now they are comparing my record to guys that could be even 15 pounds heavier. Actually, then I surpassed even 90kg lifters, so that’s over 30 pounds difference. They also originally had the lowest-hand scoring on Snatch, so it was harder. I did 225 reps total (127 Jerk and 100/98 Snatch) which was only surpassed by Mishin who was over 100kg. I’m happy with my result and how it stands even with the looser rules of today in the Russian federations.

Maya: What contribution to Kettlebell Sport are you most proud of?

Fedorenko: I would say the creation of the American Kettlebell Club and World Kettlebell Club Systems. I’d love to coach more athletes, but what is more rewarding is having a system that allows us to instill good coaching and proper technique in others so they can go out and duplicate it in a geometrically progressive way. We take the many trainers who desperately need a safer and more productive way to use this so called “hot tool,” the kettlebell, and give them what they ask for.  It further filters down to more heavy duty coaches who need to enhance professional athletes of other sports, and then moves into the Kettlebell Sport enthusiast that wants the most from the kettlebell for themselves or those they wish to coach themselves. It’s really beautiful how it’s turning out. We can give ultimate fitness, ultimate performance, and even ultimate Kettlebell Sport results, all from the same system. So basically I am happy that a new way to finance the sport has been created by fitness, and all of them can get along, understand and respect each other.

Maya: List five of the greatest kettlebell lifters of all time:

Fedorenko:

1. Ivan Denisov
2. Fedor Fuglev
3. Sergei Mishin
4. Roman Mikalchuk
5. Fedor Usanko

Maya: What attributes do great lifters have in common?

Fedorenko: Patience and focus are big ones. I think great lifters must be eager to do well, but have to be patient to wait for it, and focus hard to achieve it. Without stability, a kettlebell lifter will not get far. A chaotic life or mind will not work after a certain level.  Sometime during the early steps of kettlebell sport lifting, a great athlete must become a fanatic for this sport. They cannot be in it for money because money can’t make you work this hard. I’m always happy to find that the greats are always humble. They talk about what they did, and they are proud of it, but they know that there is someone out there, many in fact, that have the same ambition, skill, capacity, reason etc. to do the same or better. When they meet their likes, they respect them because they know what kind of people they are. Arrogance has no place in this sport. I’m always aggravated by those who call out what they will do at some future date. When some inexperienced lifter calls out a feat that only 5 or 10 lifters have ever done, not even coming close in training, and then shows way less than what they “projected,” they disrespect those that did that level and themselves. I try to teach my students to keep ambition and dreams inside and in check until you achieve something. Make public announced estimates smaller than what you actually do on the platform. It’s a trait among all greats.

(The original post of this interview can be found at http://www.ickbgirls.com/valery-fedorenko-interview/)

By Steven Khuong, CSCS

As the kettlebell becomes more mainstream, it is pertinent that ripped hands, bruised forearms, and torn ligaments not become synonymous with the tool.  Independent of any dichotomy regarding styles or programming, people using kettlebells or teaching with them have a responsibility to protect themselves and others from injury in the process. It doesn’t matter if you choose to use the kettlebell for sport, fitness, feats of strength, juggling, or power development; having a solid technical foundation should be a prerequisite to what you creatively do later. Gripping kettlebells incorrectly can lead to blisters, skin burns, and bruising.  Not fixating the bell overhead can lead to extraneous stress on the shoulder and elbow joints as well as other detrimental effects associated with unsafe handling. Good technique is paramount to long term health and human performance.

The Current World Champion, Fedor Fuglev
(photo courtesy of www.icechamber.com)

I believe we can all learn some things about safety within the context of sport.  Competitive athletes using the kettlebell simply can not afford to let the tool injure them.  Thus, they spend the necessary time mastering the fundamentals of safety and proper handling based on the kettlebell’s shape and design.  Since the formation of Kettlebell Sport around the 1940s, the tool has gone through many trials in Russia and Eastern Europe.  As a result, we have over sixty years of “crash testing” and analysis performed by many elite athletes and coaches; in fact, they’ve already laid out a highly developed system for us to reference in terms of safety.  However, even though these concepts made their way to hundreds of coaches and trainers in the United States via Valery Fedorenko since 2007, the majority of kettlebell users in the America still have little or no concept regarding the intricacies of technical handling (proper gripping, fixation, lockouts, resting positions, etc.).

Honored Master of Sport, Record Holder, and World Champ, Valery Fedorenko
(photo courtesy of www.icechamber.com)

As Kettlebell Sport becomes more recognized in the U.S., a heightened awareness of how the elite athletes utilize kettlebells will perhaps highlight the importance of safety through technicality.  Using Olympic weightlifting (O-lifting) as an example, we can draw some interesting parallels.  Since O-lifting is a recognized sport within the Olympic games, people working in the fitness/athletic industry generally have a greater awareness (and respect) for the proper usage of the barbell.  Many sport and fitness certification agencies also bring awareness to standardized barbell safety via textbooks and trade journals that draw from the experience of elite lifters and coaches.  There is usually less acceptance of people using renegade techniques with the barbell within the context of athletic development.  In my experience, this is not yet true for kettlebells.  Imagine not locking out or fixating a heavy barbell as a matter of habit.  What do you think will happen to your shoulder girdle over time?  Yes, the kettlebell is sub-maximal compared to the typical loads used in O-lifting, but kettlebell lifts are executed with more repetitions in training and competition, and potentially more volume as you progress.  I have witnessed coaches cringe when an athlete mishandles a barbell for the clean and jerk, but somehow, when it comes to kettlebell lifting, I have heard the same coaches miss the danger signals entirely or worse, defend a potentially dangerous execution as a stylistic difference.

U.S. National Champion and Ice Chamber Kettlebell Girl, Sara Nelson
(photo courtesy of www.icechamber.com)

I’m certainly not suggesting that anyone picking up a barbell ought to perform at the same technical level as an Olympian.  However, most of us in the fitness/athletic industry agree that there are best practices associated with Olympic weightlifting and power movements with the barbell.  There is no debate as to whether barbell jerks and snatches should be locked out overhead and handled in a way to help the athlete progress safely while minimizing injury.  I believe the same standards should be held for anyone training with kettlebells.  Regardless of styles or programming, one should first and foremost learn safe and sound technique.  This will not only serve the greater good for the future of kettlebell lifting, but also ensure that anyone using the kettlebell maximizes all of the benefits associated with it.

Steven Khuong, CSCS, is the co-founder of the Ice Chamber (www.icechamber.com) and the Head Coach of the Ice Chamber Kettlebell Team.

© Suomen kahvakuula ry