Benalla Kettlebell Club | Sport & fitness instruction

Benalla Kettlebell Club

Phone: +61 417 057 056

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25.01.2022 Father & Son. The Deadlift gets you STRONG. Rope Slams get you FIT.... Need private coaching? Ph 0417 057 056

25.01.2022 Less is More. Simple is Best. A kettlebell is a gym in your hand. Need to start training?... ring Daz on 0417 057 056

25.01.2022 50 Shades of (Fitness) Grey Cut through the Grey areas. For the next 50 days, one actionable tip per day, from me, to you, straight to your phone. ... FOR FREE text your name to 0417 057 056 with the comment: gimme the 50 tips to make me better... For more details, check the previous post. Thanks. Daz (BYC & BKC)

23.01.2022 50 Shades of (Fitness) Grey - Uncovered There’s a lot of grey areas in fitness. Struggling to lose weight?.. to get stronger & fitter? The information & noise coming at you is confusing. A lot of it is inaccurate.... I’ve got 50 Fitness & Diet tips that I can give you over the next 50 Days. Think of it as your guide to improve. And it’s ABSOLUTELY FREE. What’s in it for me?... Nothing. I’m not marketing or selling anything. I’m in my 28th year as a full time PT, and I’m still learning. But I also have a lot of knowledge bouncing around in my head. What’s the point of hanging on to all this good stuff when it could be put to good use by someone who may really need it? What’s in it for you? Implement just one tip and you will improve one aspect of your Health & Fitness. Implement most, and you’ll be brand new. And it costs you nothing. The fine print: the info will be from published research and credible sources. Not my opinion. I’ve hand picked the best bits from the experts. It’s stuff I’ve implemented myself and had success with clients. So we know it works. The info is legit, real, with no grey areas. How do you get this info? Not through social media. This won’t be for everyone. We’re going old school. You’ll get a daily text from me so it’s right there in front of you. If you want in, you’ve got 2 days only to contact me. (Tues evening is cut off). First in best dressed. Numbers are limited. Text me on 0417 057 056 with your name and message: gimme the 50 tips that will make me better and then, we get to work, one day and one tip at a time. Cheers Daz (Benalla Kettlebell Club & Benalla Yoga Centre)

21.01.2022 Heart Rate: 140 bpm + A simple combo of 10 air squats and 20 single arm deadlifts not only strengthens your legs, core and back, it sets your cardio on fire... no wonder it gets you fit in the process. This little cannonball with a handle has been used for strength training for over 300 years. It develops more complete & overall strength than any modern machine. Oh, add to that mobility, power, coordination & agility. (they haven’t come up with a machine that does that yet......) The downside?... they’re misunderstood by people and inexperienced trainers who don’t know how to use them. We teach all things strength & fitness, including Kettlebells. Join a small group class or one-on-one coaching. Contact Daz on 0417 057 056

17.01.2022 Float. That’s the term for when the Kettlebell feels weightless at the top of the swing. It got there through the quick and powerful hip extension and NOT by pulling it up with the arms. That’s the whole point of the Swing.... Note the tall upright posture. Arms horizontal to the ground with the Bell no higher than the chest / sternum. Credit and thanks to Jo. Swinging the Bell for all of one week

17.01.2022 One arm Swings & Get Ups... a perfect combination They say repetition will bring you closer to perfection... but the reality is that it always feels like a work in progress! Only textbook form allows real increases in strength... and with more strength comes more benefits. Well done on your personal best’s Sam!

13.01.2022 Friends who train together, never compete against each other..... nope... never... By the way, elevated push ups are heaps better than on the knees. You get the muscles in your core working properly. The KB goblet squat helps people get into lower and better positions. Again, your core has to switch on when you hold the bell ... Interested in training with us? Ph 0417 057 056

12.01.2022 Practicing the basics. Push ups, Deadlifts, Swings, Presses, Dips, Rows, Rope Slams, Lunges, and of course, Burpees Couldn’t wish for a better bunch of people. Awesome effort. Great energy! ... Tuesday’s at 5:45pm. Ph 0417 057 056

12.01.2022 First time training Kettlebell Swings. This 13 y.o soccer player is a natural. We did 10 swings + 5 push ups - 10 sets (30 seconds rest between sets)... keeping it simple! need coaching? contact Daz on 0417 057 056

09.01.2022 This is a textbook hip-hinge. It’s the only way to do a Deadlift. The single arm version works your whole body including core & obliques. Notice the slight rotation in the torso? Pretty good form for a newbie... onya Tash!

09.01.2022 Monday was Deadlift Day No matter who you are or what shape you’re in, we can help you. With us, technique matters. You guys are awesome ... Need coaching? Ph 0417 057 056

08.01.2022 Tip 21) Burp it up. How many Burpees does it take to burn off the calories from one biscuit? (Tim Tam or Shortbread?) Please don’t hate me, I’m just the messenger. It takes around 150 proper Burpees to burn off the 100 cals (ie biscuit ).... and at a pace of 15 Burpees per minute over 10 minutes.... Oh, by the way, a glass of wine has at least 120 calories Don’t forget, you can’t out-exercise your mouth.

07.01.2022 Been getting some great questions and lots of interest in KB Swings. Why are they awesome? Apart from the usual they work your whole body answer, here’s another reason:... Strength x Speed = Power All things being equal, the athlete with more power wins. The force measured standing on the force plate showed that there was more than double my own body weight driving through my feet at the bottom of the swing. That’s comparable to a 100kg Barbell Deadlift. This was done with both a 24kg and a 32kg KB. Bottom line?... the KB Swing is more athletic... less load, and more power!

07.01.2022 Can you spot the difference? With the Squat, your hips should easily move to a position lower than the knees, whilst engaging your core muscles throughout and maintaining neutral spine. (if you can’t do this, you have a mobility issue) With the Deadlift, to lift a weight off the ground, your hips need to be higher than the knees, whilst engaging core and maintaining neutral spine.... With both, there should be no cranking of the neck (ie sticking your chin up in the air) These pics were taken during Nat’s actual workout (definitely not posing for a photo! ...) FYI, people who train with us learn proper technique - without exeption! We run a small group class on Tuesday’s at 5:45pm, as well as individual sessions by appointment. Contact Daz on 0417 057 056

06.01.2022 Not bad for a 50 year old surfer He also has a mean Kettlebell Swing 115kg. Great example of the set up before lifting. Check what he does with the lats... switches them ON!

06.01.2022 Training for Strength. Running after her 9 month old baby girl is hard work. Well done Carissa.

05.01.2022 Push ups = Chest, Shoulders, Triceps & Core. Keep it simple. Your body is the best machine.

03.01.2022 Without coaching and then with some coaching. The swing is a mystery to most. The before and after in this video look similar, but they are worlds apart. How Vic ‘used’ to do them cannot be classed as a KB swing. We see a lot of people guessing the technique.... After a few corrections, we now have a safer version with more power (and twice the weight @ 16kg). Credit to Vic at how quickly she picked up the technique in one short session. It’s still a work in progress but getting really close now!... keep it up Vic... awesome work!

01.01.2022 Functional Training. The Get Up is the ultimate in exercise. Scores the highest in core activation, and just happens to work every joint & muscle in the body. When you train the Get Up, you become better at all exercises.... Nice work Jo!