The first time I saw someone working out with kettlebells, it was in an online video which I stumbled across by accident. I didn’t even know what this weird device was called. I did some research and found Chris Lopez, author of the TT Kettlebell Revolution and my guest for today’s interview.
Question: How are you doing, Chris? Thanks for taking the time to do this interview.
CL (stands for Chris Lopez): No problem, Jonathan. Thanks so much for having me.
Question: How long have you been involved in fitness in general and in kettlebell training in particular? What’s your experience in the fitness and fat loss field?
CL: I’ve been a personal trainer and strength coach for 13 years now starting my fitness career back when I was still in university. Like many of us, I played sports when I was young and was always obsessed about performance, health and how I could make my body look like an athlete’s body. The natural transition for me after highschool was to pursue a degree in Kinesiology and then become a trainer and strength coach.
I have been using kettlebells for a few years now first with myself and then with my clients. I now train my clients exclusively with kettlebells and bodyweight exercises. I just find kettlebells to be the perfect fitness tool and the philosophy behind the use of kettlebells is something that really resonated with me.
I’ve worked with various populations – from pro athletes to soccer moms – and I’ve used kettlebells with them and everyone in between. There is not denying the fat loss and training power of kettlebells.
Here is a video in which you can learn a few kettlebell exercises:
Question: What made you start experimenting and specializing in kettlebell workouts?
CL: The thing that made me start experimenting and looking more into this way of training was my lack of time. When my wife was pregnant with our 3rd child (we now have 5 kids – 4 girls and a boy), I found that my time was scarce.
With our growing family, I didn’t want to be an absent father and I wanted to spend as much time as I could with my wife and children. At the same time, being in the fitness field you always have to be able to “walk the talk” and so I didn’t want my training to suffer or for me to not look like I know what I’m doing – after all, nobody will hire an overweight, out of shape trainer.
And so I had heard about kettlebells, first through an ad in a fitness magazine and then through a friend of mine who was into martial arts. I bought my first kettlebell and gave a few exercises a try and then I was hooked.
I found myself looking for various books and videos to help me learn how to use a kettlebell. I started using it with my clients and telling my friends about them.
A lot of people dismissed kettlebell training as a fad, but there was no denying the results that I was seeing and that my clients were seeing from using them.
Question: Why are kettlebell workouts more effective for fat loss than dumbbell exercises?
CL: I think the general structure of the kettlebell allows the user to get so much more benefit from using a kettlebell as opposed to a dumbbell. Mainly because of the way the weight is distributed, the kettlebell, when performing over head exercises for example, just pulls you into alignment. Because of the way the bell is situated on your body, it actually feels heavier and forces you to recruit more muscles to stabilize it.
In addition to that, the way the kettlebell is shaped allows it to carry momentum when you perform ballistic exercises like swing and snatches. So instead of having a “lull” period when trying to swing a dumbbell, the kettlebell forces you to constantly stabilize and use as much of your strength as possible to control it.
More muscles used means more energy used, which result in better fat loss results.
Question: What other advantages do kettlebell exercises provide?
CL: Like I said above, the ALIGNMENT advantage of kettlebells is undeniable. Not only are kettlebells great for fat loss, but they’re incredible for pre- or re-habilitation as carrying a kettlebell forces your body’s joints into a natural alignment.
In addition to that, it’s difficult to find a TRUE kettlebell exercise that isn’t a full body exercise. As you know, in order to burn fat and/or build muscle, you must avoid isolation training and focus on using exercises that require the use of multiple muscle groups. ALL kettlebell exercises are a Full Body movement and challenge many groups of muscles.
Question: I read on your site that kettlebell workouts can be done instead of interval training workouts. How does this work?
CL: With traditional sprint-style interval training, you require the use of a lot of space – like a track or a fairly large hill. With kettlebell training, you only require the use of a space about the size of a small walk-in closet.
CL: So instead of sprints (on a track, hill or bike) you can substitute a ballistic kettlebell exercise like the kettlebell swing. Just use the same work:rest protocol, like work for 30 seconds, rest for 30 seconds and you’ve got yourself a kettlebell-based interval training session.
Question: Kettlebell are often seen as an advanced workout tool. Can beginners use them effectively?
CL: Absolutely. Just like any workout tool, beginners just need to familiarize themselves with some of the foundational kettlebell movements and exercises. In fact, for absolute beginners, I think they would be better off learning basic kettlebell training BEFORE anything else – no dumbbells, no barbells, etc.
Question: I understand that TT Kettlebell Revolution was created by you and Craig Ballantyne together. What drove you two to join forces on this program and what has the reaction been so far?
CL: Craig and I have known each other for quite some time. He was curious about kettlebell training and he knew – because we worked for the same personal training company at the time – that I was using them with my clients and getting very impressive results. So we met up a few times to talk about kettlebells and our training styles and found that a lot of what we believed was the same.
After a little while, Craig asked me to write a kettlebell program for him and the rest was history after that.
The first TT Kettlebell Revolution came out in September 2009 and the latest version is due out at the end of September of this year (2011).
Question: What size kettlebells would you recommend to start with?
CL: For women, I would say a 6 or 8kg kettlebell would be the best weight to start with. For men, either a 12kg or a 16kg is best.
Question: Are there any special precautions that people need to take when they do kettlebell workouts for the first time?
CL: I think people should take the same precautions that they would take if they were starting anything for the first time. Get your doctor’s clearance, don’t go too fast too soon. Focus on taking baby-steps and really learning and practicing the exercises and proper form before you really try to challenge yourself.
Question: I understand that you’re about to release a new version of TT Kettlebell Revolution. What’s new in this new version?
CL: That’s right. The new program is scheduled to be released during the last week of September.
The program has evolved to become congruent with Hardstyle/RKC kettlebell practice.
The programs are simpler (not easier, but simpler) which makes them better for the beginner end user to understand and focus on practicing essential & foundational exercises and mastering the movements.
The workout format stays true to Turbulence Training non-competing supersets and also incorporates the best of kettlebell & bodyweight multi-exercise circuits.
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For more on Chris Lopez and his work visit http://TTKettlebell.com.
Other interviews which you may find interesting include those done with: Rusty Moore, John Barban, and John Romaniello.
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