Five reasons why the gym sucks.
Filed under: home gym, kettlebell exercises, kettlebell training
The gym has quickly integrated itself into society as a vital cog in the machine of life. Twenty years ago, it was unusual for a person to go the gym to work out. Nowadays, it’s the norm. Something changed. A revolution happened. Fitness became a priority in people’s lives. Smart business men around the globe saw an opportunity and took advantage of this. Nowadays, gyms are everywhere and memberships are at an all time high,
But, do we need the gym?
In my opinion, they suck and we’d all be better off without them.
Why?
First of all, travelling to the gym sucks.
Imagine this. You’ve just finished a gruelling workout. All you want to do is sit back on the sofa, relax a little and take a breather. You leave the gym, get in your car and head on your way home. Five minutes into your journey, you hit a traffic jam. Your ten minute drive home turns into thirty minutes. Yuck.
Secondly, most personal trainers don’t have a clue what they’re talking about.
I don’t want to tar all personal trainers out there with the same brush (there are many who do know what they’re talking about), but the majority of the ones I’ve dealt with have been clueless and out of shape. It’s an odd feeling to have a guy who needs to lose at least 30lbs himself giving you fitness advice that he read in a book.
Thirdly, going to the gym costs a huge amount of money!
Gym fees are getting out of control! The average cost of a gym is currently $60 per month and rising. And, have you ever tried to cancel a gym membership? Good luck with that! Many gyms have long term commitment clauses that are near impossible to get round.
Fourthly, going to the gym limits your training options.
The first thing I do after turning off my alarm clock is to grab my kettlebell and do a workout. Ever done a workout in your boxer shorts? It’s pretty fun!
Working out first thing the morning can boost your metabolism for the day (meaning you burn more calories) and put you into an alert and ready state that is more effective than any cup of coffee. If you were to go to the gym in the morning, you’d need to get dressed, head over there, sign in, put your clothes in a locker.. and so on and so forth.
You end up wasting time doing pointless tasks when your time could be spent doing more important things. Like getting a little bit of extra sleep before heading to work in the morning. 
Finally, there are loads of distractions at the gym.
When I used to go to the gym, I decided that I would spend as much time as I could working out. I’d get in as much exercise as I could.
Looking round, it seemed like the majority of people disagreed with my way of thinking. I’d see people standing around, sipping water while wistfully staring at the television screen (or members of the opposite sex!) or admiring themselves in the mirror instead of pushing themselves and making the most of their time. Working out home, you can minimise the distractions and focus on working out.
It’s been three years since I’ve given up the gym. It’s been one of the best decisions I’ve ever made. I’m more independent when it comes to my health; I spend more time working out and less time is wasted and I’m in much better shape than I was back in my gym days, not to mention I’ve saved a ton of money.
The time of the gym is over. The age of the home workout is drawing nearer. Jump on the bandwagon now – you won’t regret it!
Ps. If you want to find out how kettlebells can help you with working out at home, check out the “Introduction to Kettlebells” article here.
Pps. One of the main worries people have about giving up the gym is that they’ll lose the motivation to work out. I’ve written about this specific issue in my “Goal Setting” article here. Give it a read!
Kettlebell exercises – Turkish Getup.
I love the ‘turkish getup’. I remember distinctly the first time I performed it – it was so different to anything I had done before while training with dumbells, barbells or resistance bands.
The turkish getup starts with you lying down on your back, kettlebell held up towards the sky with your elbow at full lock out. Gradually, you start standing up, kettlebell still held high, until you’re fully stood up with the kettlebell held directly above you. Next, you reverse the movement until you find yourself back on the floor gasping for breath.
Switch arms. Repeat.
Anthony DiLuglio from ‘Art of Strength’ has a brilliant video on YouTube with step-by-step instructions showing exactly how the turkish getup should be performed. You can check it out below.
Kettlebell Exercises – The swing.
The swing is the shining brilliant exercise that epitomises all that is brilliant about kettlebells and kettlebell exercises.
The exercise, comprised of a compound movement, works a great deal of the body including the legs, the arms, the core (abs and lower back) and the glutes too, all the while improving flexibility, balance and strength.
It sounds too good to be true, I’ll admit, but once you master the swing, you’ll wonder how you ever lived without it.
While scouring the internet, I came across another video from Anthony Di Luglio that explains how the swing should be performed. I’m quite tempted to pick up one of Anthony’s dvds after seeing the quality of the free stuff he’s putting out there. Reviews to follow? Maybe!
Anyway – onto the video! Check out Art of Strength.com for more vids and lots of other awesome bits of info.
Kettlebell Exercises – Hip flexibility and the sumo deadlift.
I remember the first time my darling Mother saw me working out with a kettlebell. “Be careful you don’t hurt your back!”, she said. She’s always looking out for me. Aww. “Don’t worry,” I replied, “it’s all in the hips.”
Watching videos of kettlebell exercises, it’d be easy to make the mistake that the back is handling all the load. While it’s true that the back muscles do get a rigorous workout, much of the momentum of the movements comes from the hips. Having flexibility in the hips is vital for a safe and effective workout.
There are many ways to improve hip flexibility, ranging from stretches to yoga, and more. Studies have shown that both static stretches and yoga can be equally as effective as each other.
One of the most effective static stretches is the squat. The article entitled “The Third World Squat” on T-nation.com is a brilliant read with clear instructions detailing how to improve your squatting form. In the article, Craig Weller explains how a lifetime of sitting at a desk reduces flexibility in the hips and how steps can be taken to improve flexibility. Integrating this simple exercise into my daily routine made a huge difference. Make sure you do the same so you can reap the benefits sooner, rather than later.
One of the exercises that makes the most of increased hip flexibility is the sumo deadlift, an exercise that all kettlebell athletes should know. Performing the sumo deadlift is much the same as performing the ‘third world squat’ except with one minor change – when squatting, grip the kettlebell handle with both hands before rising to stand with knees fully locked and the kettlebell hanging between your thighs. Drop down to kettlebell position, planting the kettlebell on the floor for a single rep. Performing the sumo deadlift in front of a wall with your back straight will ensure that you’re using the performing the exercise with the proper form.
The sumo deadlift’s usefulness doesn’t stop at being a great flexibility and strength building exercise; it has other purposes too.
Firstly, it allows the girevik to pick up and place the kettlebell safely without any danger of injury to the back or other parts of the body.
Secondly, the sumo deadlift can be a great replacement for the swing when tired or out of breath. When performing a routine, it is important to keep moving at all times, but not at the expense of form. When performing swings, if your form deteriorates at any time, try slowing it down for a few seconds by performing a two or three sumo deadlifts before continuing with the swings. It’ll give you a second to catch your breath and provide a good deal of active rest before you return to the heavy duty swings.