by Lauren Brooks, RKC
www.socaltrainer.com
fitness coach I stay current with the latest developments. I am always looking for workouts to stay in shape that
are not only effective, but also fun. Since most of my clients are more concerned with having a lean physique
than with developing real strength, it’s been a challenge to convince them that training for strength is an
excellent way to become leaner.
Many women have the illusion that if they even glance at free weights, they will end up looking like Arnold’s
long lost twin sister. As a result, women flock to aerobics classes and exercise machines every year with the
hope of discovering the holy grail of fat loss. I do not have to tell you what the end result is. Think I am being
too harsh? Go to an aerobics class today and take a mental note of the class. Now go back in a month and
take a look at the results. See what I mean? Results that are noticeable do not come from just cardiovascular
exercise. Make no mistake about it, the best way to get a lean, sexy, and a well defined physique is with heavy
weights and low reps. Why? Read the rest of the article to find out. I am also going to go over what I believe is
the most effective form of weight training for women and what it did for me. By the time you get to the end of this
article, you will be over the irrational fear that lifting heavy weights makes women bulky. You will have a plan of
action to develop a body that is super strong and conditioned -- the body you have always wanted. Lets get
started!
Many woman who insist on training with light or medium weights and doing many reps end up building
Sarcosplasmic Hypertrophy, common in body building, is bloated, soft and useless muscle. Sarcoplasmic
Hypertrophy involves the growth of the sarcoplasm and non contractile proteins that do not directly contribute
to muscular force production. Filament area density decreases while cross-sectional area increases, without a
significant increase in strength. Proper strength training leads to gains in Myofibrillar Hypertrophy which is
referred to as strong and dense muscle. This type of hypertrophy occurs due to an increase in myosin-actin
filaments. Contractile proteins are synthesized and filament density increases (Zatsiorsky 1995). Using lower
reps and heavy weights is the best way to achieve the lean physique. Moreover, you will actually have strength
that works; strength that will let you achieve that pull up you’ve always wanted. And don’t worry, most women do
not have the testosterone levels to achieve the big bulky muscles. Men have 10 to 15 times the amount of
testosterone women posses. Men still have to work very hard to put on muscle. In order to build big bulky
muscles you have to have the right amount of testosterone levels, an increased caloric intake, and a regimen
that includes lots of volume. Lots of volume can mean 5-10 sets per exercise, which then leads to increased
volume of sarcoplasmic fluid inside the cell and between the cells.
So what is the best way to develop real strength? I am firmly convinced it is kettlebell training. When I
discovered kettlebells, I was hooked immediately and stopped training with dumbbells and machines. After
training with only kettlebells 2-3 times a week for 10 weeks, I lost about 4-5% of my body fat. I am 5’3 and was
118 pounds with 18% body fat. Now I’m 112 lb, much stronger and more conditioned and have a body fat of
13%. I look better now than I did in college. I was amazed and so were my clients and other trainers; they
begged me to teach them what I was doing.
swing
The first kettlebell exercise I start my clients with is the swing. The SWING is the foundation of Russian
Kettlebell training. It teaches (a) the hip thrust that is powerful and explosive, (b) compressed breathing, and (c)
how to generate force quickly. This exercise gives you the skills necessary to excel in all Kettlebell lifts. Spend a
lot of time perfecting your swings. Here is how to get started:
Most woman start with an 8kg weight and men with a 16kg kettlebell. Some woman can start with a 12kg.
a. Keep your head up and looking straight forward
b. Keep a straight back- even when bending forward from hips
c. Sit back rather than dip down
2. Keep weight on your heels during swings until the top of the movement; you may shift your weight on your
entire foot if that feels more comfortable.
a. Maintain your balance at all times.
b. At the bottom position you should feel your hamstrings stretch.
3. Explode the hips while keeping your arms straight and loose. The power comes from your legs not your
arms. (Do not try and muscle the swing). Keep your shoulders down.
4. Lock out the hips and knees at the top position. This is where you develop the power to swing the kettlebell.
a. Squeeze the glutes tight every time you thrust
b. Brace your abs to protect your spine.
5. Your breathing should be a power inhale to your abdomen in through the nose at the bottom of the swing. As
you snap your hips you let out a little fast breath bracing your spine (like you would with power punches).
Start out by doing 3-5 sets of 15 swings with a lighter bell. When you can do this without overtaxing yourself,
move on to a heavier kettlebell. If you're seeking to get your heart rate up, this is for you. If you are doing the
swings correctly your glutes will be sore the next day.
There are many variations with swings you can do once you get it down. There are two-handed swings,
alternating swings, double swing (if you have two kettlebells; take a wider stance for this or say bye-bye to knee
caps), walking swings, high swings, and so much more. Here are four other exercises you can add to your
workout once you feel ready to move on.
turkish get-up
The TURKISH GET-UP is an excellent exercise for shoulder stability, flexibility, and resilience. This is a very
slow drill. Keep in mind to breathe shallowly and keep your abs pressurized through out the set.
a. Elbow must be locked through the duration of the set
b. Keep the handle at the base of the palm and your wrist tight
2. Roll to your side and sit up keeping your eyes on the bell
3. Use your free elbow to prop yourself up and get on one knee
4. Carefully stand up
5. Slowly reverse the movement and return to the floor (keeping your eye on the KB at all times)
clean
The CLEAN is not only an exercise but a safe means to get the KB’s to your shoulders for other drills.
1. Keeping your arm loose: the KB is lifted with your hip thrust.
2. Keep your elbow in and quickly flip your elbow under when the bell has almost reached your shoulder. Do
not pull with your arm or try and cheat curl it up to your shoulder! The power is from your hip thrust.
3. Right before the KB has landed on your forearm, quickly dipping your knees and getting under it will take
away the impact.
4. When returning the KB to the bottom position, keep your arm very loose. Swing it back between your legs
and repeat.
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