As the veritable Grand Central Station of the human body, it is of the utmost importance to care for the brain with as much painstaking attention as possible. Even beyond the basics, though, numerous hacks exist to ensure the overall health and safety of the mind as well as the body. The two work in tandem, and damage to one will begin to degrade the other. Keeping many of the following tips in mind during day-to-day life provides an amazing conduit to preserving mental, physical, and emotional well-being.
1. Take caffeine in smaller doses.
According to Wired, cognitive health and general alertness receives a boost when one spreads caffeine intake throughout the day rather than giving into a bombing of the stuff at breakfast. Adding glucose in the form of sugar or a pastry actually improves the productivity of the caffeine and the carbohydrates as well. Such measues may also reduce the risk of anxiety that comes from downing large doses.
Restricting calories not only keeps the body healthy, but the brain as well. A lower caloric intake may increase one’s desire to socialize, which provides a valuable boon to overall mental health. For those afraid of succumbing to depression, this makes for an easy solution without popping harsh medications.
3. Drink water.
The body already needs water in order to perform various cellular and metabolic tasks, so consuming 2 glasses of the stuff as a mind hack does significantly less damage than the short-term bursts of caffeine. Dihydrogen monoxide makes for a way to rejuvenate both mental and bodily health.
When one spends time with friends and family, it actively pushes moods upward – even when circumstances seem negative, such as convening over a death. Social activity is crucial to maintaining properly maintained mental health, as giving into long periods of isolation leads to the physiological ailments associated with depression.
5. Dance
This physical activity exercises the brain as well as the body, as the AARP points out. It helps to build neuron centers that stave off dementia and increases motor skills. And if that weren’t enough of an incentive to try the tango or rock the rumba, dancing is also a proven stress reducer.
Sticking with a set routine for work or studying can help maintain better physical and mental focus on work or school. It keeps one better organized and reduces the anxiety that results from too many stimuli occupying too little brain space. A little chaos can be a good thing when it comes to cognition, but striking a balance and generally trotting down an organized path helps out the most.
7. Pay attention to peripheral vision.
Interestingly enough, focusing with peripheral vision can also open doors to better health for the brain. Exercising this oft-overlooked (pun not intended) element can stimulate the production of a certain type of neurotransmitter that depletes when dementia descends.
8. Pay close attention to details.
Never lose sight of the bigger picture, of course, but looking into the depths of one’s surroundings makes for one simple way to keep the brain firing smoothly. Engage in activities that require considerable scrutiny, as doing so improves overall alertness, awareness, and coordination.
9. Try some balancing exercises.
Prevention magazine recommends a few basic balancing exercises of graduated difficulties. Start off with the easier ones and work up to the real challenges. Practicing balance positively impacts the mind-body connection, as it requires both mental and physical prowess.
10. Avoid smoking.
Smoking not only increases one’s chances of developing cancer, emphysema, and other respiratory ailments (some terminal), but it negatively impacts the brain as well. Additives in cigarettes have been known to reduce overall cognitive functioning and heighten the risk of Alzheimer’s and other dementia-related conditions.
11. Understand that randomness has its place.
This brief Wired article discusses how the human brain responds far better to randomness than one would think. Pump up memory retention by memorizing information in no particular order.
12. Learn!
Taking the time to learn a new skill or research information on a topic of interest may very well build up grey matter density in the brain. Brain density behaves in a manner akin to a muscle – the more it grows, the stronger it gets. There is still dispute over whether size impacts intelligence or not, but building strength matters more.
13. Play games.
It is common knowledge that keeping the brain stimulated as often as possible through puzzles, quizzes, and other games that require some degree of strategy and critical thinking staves off dementia. Pick up a favorite crossword or initiate a rollicking round of Risk to better facilitate mental health and cognition.
Obviously, don’t spend so long in the sun that skin cancer starts popping up. But 10 to 15 minutes of light a day improves the brain and the body alike, serving as a mental health booster for the former and an important dosage of Vitamin D for the latter.
15. Nosh on nuts.
Walnuts are especially rich in Omega-3 fatty acids, which play an integral role in keeping both the body and the mind healthy and happy. They serve as an overall mood enhancer that staves off or lessens the symptoms of depression and may even prevent brain cells from dying.
Sometimes, stress and anxiety grows unavoidable – if there exists no method for quelling it at home, then one should seek the counsel of a medical or mental health professional. However, take the time to discover a solution that chips away at the issues at hand. Letting them control the body causes physiological damage and dissolves emotional stability.
17. Jigsaw puzzles do more than pass the time.
Larger jigsaw puzzle undertakings increases one’s memory, eye-hand coordination, critical thinking, and ability to process details without losing sight of the broader task at hand. It nurtures the mind, which in turn keeps the body running in the most efficient, alert manner possible.
18. Do math.
Even those more inclined towards the arts (both liberal and visual) can still benefit from finding mathematical problems to keep their brain stimulated without fostering anxiety. Working with numbers and formulas round out one’s knowledge and challenges them to think both logically and creatively.
19. Keep blood pressure in check.
Be responsible when it comes to caring for blood pressure issues. Not putting forth the effort to address any issues as they crop up increases the risk of dementia and Alzheimer’s as well as coronary and stroke issues.
20. Don’t skip breakfast.
Consuming a healthy breakfast rich in vitamins, minerals, protein, and fiber launches the day in a far more productive manner than a cup of coffee or an Egg McMuffin. Not only does it keep the body operating as smoothly as possible, it also increases awareness and comprehension to bolster performance in school and at work.
21. Exercise
Support the undeniable mind-body connection by selecting exercise regimens intended to specifically (and positively!) impact both elements. Aerobic activities, for example, strengthen intelligence. Which, in turn, keeps the body feeling far happier and healthier.
22. Smile!
Both smiling and viewing a smile stimulates the part of the brain that processes pleasure from rewards. Many claim that this simple act can also increase serotonin and dopamine to fight off depression and fatigue as well.
Unlike television, the internet doesn’t reduce a viewer’s intellect through passivity. Browsing sites of interest and reading involve more activity and nurtures the ability to reason and make better decisions as well as improving overall functionality. And a functioning, efficient brain leads to a functioning, efficient body. Studies show that surfing the internet actually occupies more sections of the brain than reading a traditional book, too.
24. Meditate
Everyone meditates in a preferred style that works for them, whether it involves music, yoga, engaging in a favorite hobby, or something else entirely. Engage in regular meditation rituals to keep the mind and body both relaxed and rested. Failing to do so may result in health issues directly relating to anxiety.
25. When appropriate, pop on a helmet.
Biking, skateboarding, skiing, and any other grueling physical activities opening practitioners to the risk of brain injuries all require helmets. Even minor concussions cause enough damage to reduce cognitive functionality and coordination for a period of time.
26. Avoid playing high-impact sports.
Football, hockey, and boxing may be fun in the short term, but prolonged playing heightens the risk of severe brain damage and dementia down the line. This doesn’t mean that one must absolutely refrain from engaging in any of the activities they enjoy altogether, of course, but they must take precautions to keep the noggin protected and safe – and perhaps reducing the amount of harsh physical contact.
Better yet – learn to juggle. Finding a few games to play with a ball positively influences eye-hand coordination, reflexes, and responses, further galvanizing the integral connection between mind and body.
Traipsing about in no shoes – especially on uneven surfaces – stimulates the mind as well as nerve endings in the body. Doing so can build up the sections of the brain that process coordination and increases one’s responses to stimuli. Shoes and socks may lead to a greater disconnect between the mind and the extremities, acting as a barrier between the world and the way people process environmental information.
29. “Rush for a change of atmosphere.”
Mick Jones could not be more right, even though he wasn’t exactly singing about mind hacks. Take regular breaks during work (school, unfortunately, isn’t nearly as permissive) to reset the mind and prevent exhaustion, fatigue, and stress from growing too overwhelming.
30. Mix it up.
Small “neurobiotic exercises” that add a small unexpected twist throughout the day – Laurie Pawlik-Kienlen cites Lawrence Katz as recommending performing mundane daily tasks in the dark or hanging a painting upside-down. They keep the brain alert by forcing it to pay close attention to details and snap out of complacency.
31. Read slowly.
The ability to process information correctly heightens moods and builds confidence, which eventually leads to improved mental health. Simply reading slowly in order to boost comprehension levels can lead to some unexpected – but not unwelcome – positive changes.
32. Drink wine.
Some studies have revealed that the resveratrol found in wine may keep the brain more alert and sociable. If this proves irrevocably true, then the benefits of the fermented beverage extend far beyond lowering cholesterol. Socializing and maintaining heightened awareness (this obviously factors out drinking wine to excess) fosters greater emotional and mental health, making the drink a nice choice for overall health and wellness.
33. Eat well.
As with the wine example, noshing on nutritious nourishment results in a better body and mind. One of the best brain and health hacks around, a proper diet with sufficient protein, Vitamins A, B, C, and E, zinc, magnesium, and amino acids keeps the faculties upstairs running just as smoothly as the ones downstairs.
A small glass of wine a day may be a healthy addition to any diet, but going overboard on alcohol compromises both mental and physical well-being. Binge drinking wreaks havoc on the internal organs, most especially the kidneys, liver, and brain, so it is best to keep with modest drinking habits.
35. Engage in memory activities.
Make an honest effort to participate in group or solo memory activities, as doing so increases cognitive functions and gives a much-needed bump to learning comprehension and critical thinking skills. A stimulated brain not only results in a stimulated body, but helps fight the risk of dementia later on in life.
36. Contentiously improve dexterity.
In daily life, perform mundane activities using the least dominant hand. Aside from the obvious benefits to coordination, it also forces the brain to learn a new skill and strengthen cells and neurotransmitters in the process.
37. Shut those eyes!
And not for sleeping, either. Perform safe, menial exercises such as completely informal writing or tying shoes in the dark or with eyes clamped shut to heighten the responses of other senses. Doing so channels one’s inner Matt Murdock, forcing the brain and the body to divert their energies towards other stimuli. Small activities such as this do nothing but bolster overall awareness and alertness.
Book clubs blend together intellectual and social stimulation, which keeps the body healthy both mentally and emotionally.
39. Try to stay away from neurotoxins.
Sadly, it’s sometimes impossible to steer clear of all neurotoxins. One may, however, minimize contact with the chemicals that cause damage to the mind and the body. Organic, natural, and whole products don’t usually contain these harsh substances.
Elevated blood sugar levels can prevent brain cells from functioning properly, so take in these necessary carbohydrates in the form of fruit rather than calorie-laden candy bars. Try to pick ones noted for their high antioxidant and fiber content for the betterment of the body and the mind, as doing so dissolves plaque and free radicals.
41. Volunteer
Reversing injustice or assisting the impoverished or disabled makes for an incredible way to bring about happiness and peace far beyond the brain. Making a difference in the world nurtures positivity in both the giver and the receiver, and picking a project that involves the brain and the body does nothing but make it all even better.
42. Learn to play a musical instrument.
Learning has already been established as an excellent way to facilitate better brain and body health, but picking up a musical instrument adds bonuses beyond grey matter. Professional musicians enjoy more competent eye-hand coordination, greater memory, increased motor skills – even a heightened IQ!
43. Sleep!
Fight off exhaustion and give into the sweet temptation to sleep – even if it is for only 15 minutes or so. The brain and body both need rest in order to run efficiently and maintain proper health, and today’s lifestyle is unfortunately not conducive to these needs. For all-nighters, make sure to pause for quick naps as a recharge. It won’t make up for a full rest, but it’s better than running on coffee fumes.
Sticking with these mind hacks only serves to strengthen the bond between mind and body, helping the two maintains harmony and keep the human machine running as smoothly as possible. Whether they benefit the mental, physical, or emotional well-being (or some combination thereof), all of them play an integral role in promoting an individual’s health and happiness.
Common Questions About the L.I.F.T. Certification
Q: What is L.I.F.T.?
A: L.I.F.T. stands for Loaded Integrated Functional Training, a bunch of fancy terms when you break them down reflects the cornerstones of the program.
Loaded: Most people assume the only measure for increase in progress in an increase in the amount of weight one can lift. However, in the L.I.F.T. certification we teach four other forgotten methods of speeding up progress and long-term success, these four techniques reflect the ability to load the body without actually adding resistance the implement.
Integrated: Scientists have found the body reacts differently when trying to isolate a joint segment rather than when the body integrates many joints within a given movement. This means the nervous system as well as the muscles react differently when the body has to perform complex movement patterns. Since our bodies never really only perform a single joint pattern, learning these integrated drills and how to get our bodies efficient at them in crucial in the development of fitness, performance, and health.
Functional: This simply means creating movement patterns that will have a transfer to many other daily or sporting situations. The term functional has been overused in many cases creating programs that really don’t reflect the body’s capabilities. In the L.I.F.T. certification we break down movement patterns and restructure their goals and techniques to create new patterns that will quickly add flexibility and strength to one’s system.
Training: There is a huge difference between “working out” versus “training”. Many people that get involved in exercise programs forget the two. Working out means performing general exercises with no particular goal in mind. Training refers to the structure of a training plan that has a definitive goal to achieve. The exercises and training variable will reflect that goal and that is why program design is an integral part of the L.I.F.T. system.
Q: Is the L.I.F.T. certification about learning to lift sandbags?
A: Yes and no, while the Ultimate Sandbag is an integral part of the program, the goal is not to make lifters that are great at sandbags. Rather to demonstrate how the Ultimate Sandbag can be utilized to create solutions to many of our movement and strength goals as well as maintaining motivation and interest to the lifter. The L.I.F.T. certification will utilize a variety of tools that can quickly be implemented by the coach to produce powerful results.
Unlike many certification programs available today, L.I.F.T. teaches a simple yet powerful means to assess and program the correct exercises for the individual. Additionally, the coach will learn how to use these assessments as a means to evaluate the effectiveness of their program. This is all done without excessive time wasted for the client and instead of demoralizing the client can help inspire their progress.
Q: What is the difference between L.I.F.T. level 1 and level 2?
A: Level 1 we teach the foundations of examining human movement and assessing the limitations many clients will demonstrate. Then we teach easy means to create training programs that will help improve these qualities. We will examine the most common causes of knee, low back, and shoulder pain and how to remedy them with the appropriate exercises. There will be an extensive discussion upon how to create training programs that address these issues while simultanously increasing general fitness qualities such as maximal strength, strength endurance, and dynamic flexibility.
Level 2 builds right off where level 1 left off, we introduce more complex movement patterns as well as addressing the specific needs of athletic based training. There will be a more extensive discussion upon speed and power enhancement while still staying with our foundation of improving movement with our standard assessment protocols. Other tools will be introduced and the means in to when to utilize these tools will be demonstrated.
Från ”Diesel Crew”
If you’ve been around the NET at all, you’ve seen a lot of video clips where people juggle kettlebells. There are tons of different ways to juggle kettlebells. I’ve seen guys do it behind their back, going between their legs, and even juggling more than one bell at a time.
While you may also have the goal of mastering the art of kettlebell juggling, it’s important to start out on the right foot or else you could get very frustrated and maybe even injured by improper technique. The way I started out was by performing what I call the Forward Flip and Catch.
In order to get started with kettlebell juggling, it’s important to understand a few simple points.
Juggling Starts With a Swing
In order to juggle a kettlebell, you have to be able to get the kettlebell up near the chest and neck area. Once the kettlebell is in this position, you have a window of opportunity to impart other forces upon it to make the juggling possible.
If you are dealing with a heavy kettlebell, I’m talking something over 50 lbs, then you need to get your whole body involved to get the kettlebell up high enough.
This should be done by performing a swing. If you are no good at kettlebell swings, then you should master that movement before moving on to juggling.
The swing looks like this.
The Swing
The bell is projected to this height not just by lifting it with the shoulder and arm, but rather it is propelled to that position by the lower body, especially the power of the hips and glutes. After the kettlebell is pulled through the legs, the hips are snapped and the bell travels upward in its trajectory. This hip power is also responsible for getting the flip going.
Transition to a High Pull
In the standard Kettlebell Swing, the arm is kept straight. Unfortunately, it is difficult to express any power into the kettlebell if your arm is straight, so it is necessary to transition the swing into a high pull.
The High Pull is performed slightly different from a barbell high pull, however. Instead of pulling the bell up in a primarily straight line, the bell comes up in the arc and then is pulled backward for the high pull portion.
It is this slight back pull that brings the bell closer to your body where you can then exert other forces into it and make it flip around so that you can juggle it.
The Thumb Push
In this example, we will perform the Forward Flip. Once the bell reaches it’s highest point, it is time to make it flip.
Hand Radially Deviated as Thumb Pushes the Handle Away
For a Forward Flip, the thumb is the part of your hand that will actually make the kettlebell flip, because it is the last part of the hand that contacts the kettlebell handle. With this in mind, you can also slightly shift your hand into radial deviation so that you can optimize the positioning of the thumb and propel the bell forward to initiate the flip.
Catching the Bell
It is important to understand that when flipping and juggling kettlebells, the axis about which the kettlebell spins is within the bell and not the handle. Grasping this concept will allow you to better predict where the handle will be when you go to grab and catch it.
Kettlebell Spinning 180 Degrees on its Axis, Falling Only Inches
As you can see in the series above, the kettlebell spins on an axis near the center. The handle flies forward and down, moving into position for the catch.
If your technique is dialed in you will catch the bell in almost the same exact spot you flipped it. You can even get your other hand into position beneath the bell ahead of time, as pictured above.
After you try the Forward Flip a few times, you’ll be able to predict where the handle will be. Once you get the feel you will be able to move your hand to find the kettlebell handle and secure it again in your grasp.
Receiving and Returning the Bell
Once you figure out the tempo of the Swing / High Pull / Flip sequence, you will be able to rip off several Forward Flips in a row. However, just like any other kettlebell lift, efficiency is important in order to put together a string of Forward Flips.
Many beginner jugglers find it hard to put together Forward Flips in succession because once they catch the bell they fail to maintain an arc in the bell path. If they try to catch the bell and drop it straight down, they will lose a lot of momentum. Instead, you should try to catch the bell by the handle and then let the bell pass back down through the legs. By maintaining this arc, you can more easily explode back into another swing, high pull, and flip.
Putting it All Together
Here is everything put together in action. Notice the path of the bell upwards, the location of my hands, and the quick transition into the next repetition.
Hopefully, the sequences of still shots and the video help you understand the basics of kettlebell juggling.
Once you get that one down, then you can progress from there. Here’s the progression to work on for basic juggling.
- Same Hand Forward Flip and Catch (shown first in video)
- Hand to Hand Forward Flip and Catch (shown at end of video)
- Same Hand Sideways Forward Flip and Catch
- Hand to Hand Sideways Forward Flip and Catch
- Same Hand Backward Flip and Catch
- Hand to Hand Backward Flip and Catch
- Same Hand Sideways Backward Flip and Catch
- Hand to Hand Sideways Backward Flip and Catch
En intrvju från AKC Gjord av IceChamber Kettlebell Girls Valery fedorenko berättar om sin träning, sin ungdom, sitt tävlande och lite till… 
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.
Att få jobba med det man verkligen trivs med är för många en dröm. Vi lever verkligen vår dröm Jenny o jag, att dels få jobba med människor, att få jobba med kroppen och att få hjälpa andra att lära sig hur man tar hand om sin kropp.
En stor del av vår verksamhet är att utbilda tränande och instruktörer i funktionell träning. Kettlebellen är ett av redskapen, andning och rörlighet är andra kunskaper som behöver förmedlas. Alla kan inte eller är inte mogna för att jobba med belastning, men alla behöver kunna röra på sig och behöver enkla, inte allt för flummiga andningstekniker för att kunna dels röra på sig dels kunna hantera stress och annat.
På fredagarna har jag ledigt (nästan i alla fall ). Vi är ute och far mer eller mindre varje helg. Hittills i år har vi haft utbildningar i Trollhättan (både grund och instruktörsutbildning), Lidingö 2 st grund utbildningar (Martina Sjöqvist som var på Lidingö kommenterar i sin blogg). Vi har kört ett pass med Fitness Magazine och Bodys redaktion, utbildning i Motala och nu i morgon (därför är jag bara nästa ledig idag, vi ska packa bilen) bär det av till Örebro med ca 25 stycken som vill lära sig hantera en kettlebell. På söndag ska vi vidare till Stockholm för att köra 2 pass med Friskis o Svettis personal på deras stora inspirationskonvent för sina instruktörer på GIH.
På Friskis o Svettis kommer det att vara 2 pass med vardera 70 deltagare och vi kommer att under en och en halv timma träna med kettlebells, jungle gym, klubbor, gummiband och Bulgarian Training Bag samt en del kroppsviktsbaserad lek. Ungefär som ett vanligt Spartan Mix pass ser ut här i Motala. Ett måtto som vi håller på är att det ska vara roligt att träna och att få kroppen att jobba som en enhet.. med redskapen ovan så aktiveras stora delar av kroppen i rörelserna.
Funktionell träning är något som det gått inflation i, för oss på Spartan är funktionell träning något som hjälper kroppen att fungera! fungera bra i situationer som den kanske inte alltid är van att jobba i. Skotta snö, lyfta tunga matkassar, bära gnälliga barn, putta på en bil som kört fast osv.
Att få kroppens alla delar att jobba som en enhet och att den svaga länken alltid är stark nog att hålla.
Jag ska se till att det kommer lite bilder från utbildningen nu i helgen.
Må gott..
Här är en bild från Gymmet i Motala med Jenny med en kettlebellclean.
