Learn How To Use Kettlebells at Your Personal Training Certification

The Origins of Hardstyle Kettlebell Training Taught At Your Personal Training Certification

As a personal trainer, you are aware that kettlebell training primarily has two approaches, namely the hard-style and the soft-style. The hard-style is a diluted version of the rigorous free-hand combat practised by elite army units of erstwhile Soviet Union. It has been created so that the general public can perform the workouts easily while gaining all its benefits.

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As a kettlebell instructor, you should definitely know more about kettlebell hard-style training while undergoing your personal courses. For those who prefer Spanish, visit the Spanish personal training course.

What is Kettlebell Hard-style Training

Kettlebell hard-style emphasizes on tension and power. The style is categorised as ‘hard-style’ not because it is very difficult to master but because it closely resembles the technique followed in hard combat style of martial art.

The basic focus of the hard-style kettlebell training is to practice absolute compression skill. It teaches you how to concentrate the energy scattered throughout your body and direct it all into one concentrated effort while also keeping injury risks at a minimum.

How it all Started

The hard-style of kettlebell training was introduced in the USA by Pavel Tsatsouline, a Russian immigrant. As taught in kettlebell courses, this approach is a take-off on freehand martial art combat techniques such as the karate. Such hard style training was a part of rigorous hand-to-hand combat practiced by the former Soviet Union army of which Tsatsouline was a member.

Once in the USA, Tsatsouline did extensive research on how to modify such hard-hitting style of workout and remodel it while retaining the essential focus as that even the common man could incorporate it into their daily exercise routine.

Thus was born the hard-style kettlebell training which is being taught in most elite gyms across the world. The style includes complex movements, exact timing of your body’s inherent tension, power breathing, strength practice and emphasizing on the quality of your workout and not how long you spend at the gym.

The Basic Approach

Personal Training courses will teach you that the hard-style of kettlebell training emphasizes on the difference between grinds and ballistic lifts. Grinds are basically pushing presses such as the military press and the Turkish getup. Ballistic lifts refer to fast-paced lifts such as the snatch and the swing.

In case of grinds, extreme tension is applied deliberately in order to increase strength. The idea is that when you apply tension to a particular area of your body, it automatically radiates energy to the adjacent parts. So in hard-style press-ups, you begin by contracting the muscles of your feet which leads to a chain reaction till your entire body become tense with pulsating energy.

A simple press-up thus becomes a whole-body workout where each and every muscle is targeted and put under great tension in order to increase strength.

However, in workouts involving ballistic lifts, a balance is maintained between periods of concentrated effort alternating with short periods of relaxation. For example, in the swing the intensely powerful outward hip hinge is the result of concentrated effort of your hinge while the relaxation period is the split-second time when the kettlebell floats while at the extreme point of the swing. For any further questions that you may have, visit www.ptcertifications.com

How a Dubai Personal Trainer Helps in Improving Your Flexibility

From professional athletes to celebrities to recuperating patients or the common individual; all of us desire a well-toned supple body which can be achieved through regular workouts under a Personal Trainer Dubai.

If you are aiming to stay lean and lithe without hurting yourself, it is best to train under a  experienced and  certified professional in fitness training.

As we age, our body becomes sluggish and we become more prone to common injuries.  The best way to stay fit would be to exercise regularly under the guidance of a personal train to improve your agility and flexibility.

Flexibility denotes your ability to move all your muscles and joints timely, comfortably and comprehensively whenever in motion. Rigid muscles invariably hamper your regular movements and expose you to injuries which can destabilize your life.

Personal Trainers in Dubai can help you plan a routine of simple exercises which will definitely improve your overall flexibility and quality of life. A more flexible body not only moves faster and avoids injuries better; it is more equipped to tackle old age stiffness, improve your body’s posture during normal work and movement, quicken your response time and enhance muscle relaxation.

Fitness Training Dubai

Most of us give importance to ideal weight, fat loss, muscle fitness etc.; overlooking the vital aspect of flexibility. A Personal Trainer in Dubai is the best person to chalk out a comprehensive workout plan for you, keeping in mind the flexibility aspect.

He is trained and experienced in the types of stretching exercises which are best suited to increase a person’s flexibility, strength and muscle conditions. While exercising, different muscles of your body work together and each requires individual attention.

Muscles like those in your hamstring and quadriceps, those on your hips and abdomen, your core, lower back, shoulders; all of them go through rigorous tension which makes each of them susceptible to injuries like muscle or ligament tear if they are not flexible enough.

A Dubai Personal Trainer will demonstrate how to stretch and relax each and every muscle in your body so they become supple and ready for your workouts. Some Dubai personal training qualifications teach yoga and pilates for even more stretching variations.

Being certified in such trainings, he can guide you on how long should you continue with the stretching motions and how many times you should repeat each movement. He will demonstrate the correct posture along with the right breathing techniques and the proper way of warming up and cooling down during your flexibility moves.

To have a successful fitness program, it is vital for you to choose the correct Personal Trainers at Dubai after considering all the options. Some Dubai Bootcamp personal trainers focus separately on enhancing your flexibility while others integrate flexibility training within your larger exercise routine or strength-training.

How and Why a Boot Camp Program is better than Diet Programs

There is a sea of difference between adopting rigorous exercise and diet programs for fitness. Diet programs help in weight loss while Gold Coast bootcamps are more focused on providing wholesome health improvement while simultaneously helping in weight reduction.

Diet plans definitely help in losing weight. However, severe dieting puts the body into starvation mode. The body begins to burn muscle in order to store fats for emergency. On the other hand, when you join a fitness bootcamp in Burleigh Heads, you do not deprive your body of food but burn the excess calories by increasing your metabolic rate. If you have a look at Boot Camp Gold Coast Website you will find out that their fitness program consists of different kinds of exercises that not just help in weight loss but also develop the strength, stamina, resistance and immunity of the body. This is a much healthier way of losing weight and you will be able to sustain weight loss for longer.

Gold Coast Boot Camp

In order to lead a normal healthy life, a man requires 2700 calories and a woman required 2000 calories. The calorific requirement, however, is subject to change depending on lifestyle and the degree of physical activity. If you cut down your daily calorie intake by more than 300 calories, your body begins to starve and the metabolic activity reduces. For weight loss, it is not recommended that you cut down more than 200 to 300 calories per day. However, when you join a boot camp Burleigh Heads, you can burn 300 to 500 calories per session. This loss of calories does not put the body in starvation mode. But increases metabolic activity and you lose excess cellulite. Muscles gain strength as well.

When you join a boot camp program, personal trainers provide advice on nutrition. So, you learn the right method of controlling your diet and reducing calorie intake. This program, coupled with the intensive Burleigh Heads bootcamp workout will do the most in making you fit and healthy.

Furthermore, bootcamps, being outdoor group activities, are great fun to indulge in. You get to make new friends and socialize with health-conscious people. Mutual encouragement in the team helps you workout harder and achieve better fitness. Diet programs are devoid of all these benefits. In other words, people who stick to diet plans miss out the fun element that accompanies boot camp workouts. To find the closest bootcamp in your area, visit bootcampgoldcoast.com.au/personal-trainer-burleigh-heads/



Healthy, Low Calorie Foods

Food seems to be the boon of some and the bane of others. Many find it hard to distinguish between foods that are beneficial and foods that would just ruin their health as well as their figure. If you are looking out for foods that are low in calories, but which are still healthy and which will help you feel full, feel free to peruse the list below.

Green Vegetables

Green vegetables contain minerals, vitamins, fibre, water, and are rich in antioxidants. This puts them on the top of the list of foods that are beneficial for those who want to cut out the extra calories and remain healthy. Vegetables help in the process of digestion and will help you feel full. Some vegetables that are extremely beneficial are asparagus, butternut squash, winter squash, cauliflower, beans, spinach and carrots.


Fruits have high water content and these are therefore ideal choices for those who would like to opt for low calorie, filling food. They keep the body satisfied for a longer time and are rich in vitamins and fibre. Some of the recommended low calorie foods are lemon, sweet lime, grapefruit, guava, papaya, tomatoes, pears, watermelon, cranberries, citrus fruits, blueberries and strawberries. The health benefits from these are numerous as they are nature’s own health supplements in terms of vitamins, minerals and antioxidants.

Whole Grains

Whole grains are broken down slowly during digestion and are also rich in fibre and carbohydrates. Blood sugar levels are brought under control and sugar craving is combated. Some whole grains that are beneficial are rye, barley, maize, pearl millet, brown rice, wheat pasta, sorghum and oatmeal.

Legumes and Pulses

Include high protein food in your list of low calorie foods. Great sources of proteins are pulses and legumes, which not only helps you cut down on calories, but also helps you feel full. Good choices of these are pinto beans, black beans, sprouts, peas and kidney beans.


Popcorn is low in calories, but rich in fibre. You will be amazed at how filling it can be. However, eating buttered popcorn will not have the same results as eating plain popcorn.

Almonds and Walnuts

Almonds and walnuts are great for the health and will keep you bubbling with energy for much longer than other foods. They provide you with the needed fat, protein, minerals and micronutrients that are need to help you burn calories and stay fit.

Low-Fat Dairy Products

Consuming foods rich in calcium will help prevent the release of calcitrol in the body, which is a hormone that stimulates the storage of fat. Go in for dairy products, but choose the products that are low in fat, such as low fat cheese and skimmed milk. Apart from adding to your reserves of calcium, it will also help you burn fat.

Fatty Fish

The omega-3 fatty acids that are present in fatty fish actually helps boost the metabolism rate and reduce cholesterol. Since fish is also a rich source of protein, it can be beneficial further in breaking down fat cells.