Kettlebells are for Everyone! | Featured Replay of The Key Nutrition Podcast

Welcome to the platform podcast where we talk to coaches athletes experts and real people to learn about their approaches to training nutrition mindset and much more. I'm your host Jordan Kunde-Wright founder and head coach of the Twin Cities catapult club I'm on a mission to help others build sustainable healthy lifestyles This week I am doing a featured replay of my guest appearance on the key nutrition podcast with Brad Jensen Now I had Brad Jensen on my podcast earlier Where he shared his story about sobriety and how he became a fitness coach and etc And he in turn invited me on to his podcast to talk about kettlebells as a kettlebell expert. So I really enjoyed the conversation We got a little crunched on time because of some technical difficulties on Brad's end before we got started But it was a super fun podcast and I got to be really crisp with my answers and really have some fun talking to his audience about how kettlebells can be used for anybody who's interested in general fitness purposes And what kettlebells are and how they're different than barbells or dumbbells So it was a lot of fun and I really appreciate Brad bringing me on So I'm gonna share that episode with you now and If you're listening to this podcast, I want to say thank you And the best way that you could support me is to go register for the Twin Cities kettlebell open here on October 23rd in Little Canada, Minnesota Just go to my website, Twinsidyskettlebellclub.com for details And if you haven't already, please be sure to leave a rating review of the platform podcast in your app of choice And support my work by supporting our sponsors who's affiliate links you'll find in the episode notes And of course if you want to step on the platform, we can be in a kettlebell sport or you just want to get into the kettlebells in general or need help with your nutrition Reach out to me. I hope athletes of all levels reach their goals without wasting time using my integrated coaching approach You can follow me on Instagram, Facebook, and YouTube at Twinsidyskettlebellclub or email me at Twinsidyskettlebellclub at gmail.com Now without further ado let's Listen in on the key nutrition podcast featuring me with my friend Brad Jensen. Thank you Welcome to the key nutrition podcast you want to stop shop for everything food fitness and mindset on today's episode We had my friend Jordan ride on the show Jordan owns a company called Twin Cities kettlebell Twin Cities kettlebell club. Sorry, I lost out of the club now You could probably guess what this episode is about it's about kettlebells and I thought it was You know, the longer the show goes on I want to create diversity within the show and bring you different topics that maybe we haven't covered and we for sure Have not covered kettlebells. It's actually more than just a funky looking dumbbell with a handle and Jordan's gonna explain that and explains What kettlebells are how to utilize them? What are the most popular lifts people do with them and guess what it also These are not just for crossfit people are power lifters. These are for everybody and so giving you some tips and tricks on how to use those funny Look in little dumbbells at your gym. He broke it down really good It was a shorter episode. It was very precise. We actually had a time crunch. We had to squeeze this into so he did phenomenal He brought the heat for 35 minutes He was very precise and crisp with his answers because this is his wheelhouse You can tell he's passionate about kettlebells and you guys give him a follow if you want I've been incorporating more and more kettlebells not a ton but more than zero And the past probably three to six months and I'm a big fan of them I'm a big fan of the mobility I've been getting. I'm a big fan of The different accessory body parts and and um little muscle groups that I'm hitting that I wasn't with dumbbells And you don't have to make the base of your training around kettlebells but implementing them and knowing how to is incredibly important Foggle give them a follow on instagram so you can check some of this out and His podcast. I was honored to be a guest on you guys can check that out on his podcast Which is also listed in the show notes great podcaster highly recommend giving a show a subscribe and checking that out so You know without further ado guys. I'm gonna let you know this but before I do just kidding. I was kidding Last call for the webinar the webinar is Monday The 12th at 6 p.m. Mountain I have no idea what time that is in the um in australia or New Zealand, but you can google it six p.m. Mountain standard time Um With my partners from the next level experience and we are gonna be breaking down the science behind gratitude how to implement um How to maximize your gratitude practice how to protect your energy field from negative energy vampires How affirmations play such a role in your life and how to utilize those affirmations And then we're gonna do we're gonna end with the single of heart-focused breathing which my partner Kevin will go over um to really get your mind and your heart In synchronicity so you can make these affirmations and these gratitude truly come to life for you So it's a little sneak peek into what we do in the next self-experience You'll also hear a little more about the next self-experience if you're interested Um, you'll be able to hear more about that But if you just want to come and walk away with some tools to become a better you then show up The link is in the show notes. It's also on my Instagram We're almost completely full um it's filled up fast. So if you guys are interested the last call definitely check it out um And if you're listening to this four or five days late you missed the webinar. It's okay. We might do another one Next round so before we fill up the next round, but um so without further ado guys I'm gonna let you in to um how kettlebells can help uh maximize your results with Jordan right This is Brad Jensen and you listen to the key nutrition podcast Jordan thanks for coming on the show man Yeah, Brad. Thanks for having man. It's good good to be on it I've been uh, I've been listening to to you and Michelle rock it out for for a while I gotta I do have to say the uh in a world where That whole episode where you guys did the did the movie intro thing like and we're just losing just losing it I was driving in my car and had to pull over. I was laughing so hard I was almost crying like I had to pull over because I couldn't see I was laughing so hard That's the best feedback I can get, you know Honestly, it's funny uh I I was genuinely like I was trying to fight back the laughing But you know in those moments you're like I don't know if anybody else finds this funny But I can't stop laughing at myself which isn't You know And then Michelle couldn't hold it together either and then that just print like it just snowballed So it was it was funny like it was super I don't remember anything else from that episode But I remember it's funny. I could not tell you what the hell we talked about I just remember that I just discovered a new talent of mine that I was super stoked about I was like holy shit I could be the movie guy Like movie voiceovers if this if this evolves fails I got something to fall back on Yeah, if this whole this whole fitness career that's lasted, uh, you know a couple decades Yeah, yeah, yeah, yeah, yeah, never know you might just hear my voice. Yeah, I think that was that sober bodybuilder guys You hear that? Um, well, thanks come now, man. It's uh, it's fun to have you on this show. I was on your show um I'll probably that was I think February or March something like that I don't know time is so nebulous now like who who can keep track of this stuff with with coven being you know all the stuff like Everything kind of just blurs together. I don't know. It was it was there was a couple months ago, but yeah Um, well dude, so your company is called Twin Cities kettlebell. Yeah, and uh You are You're jack strong dude. I'm assuming you look like it on your Instagram. I I wouldn't say that I'm jacked necessarily, but I am definitely larger than the average human I was a college offensive lineman. So I'm like 61 to 60 about but I played it almost 300 pounds when I was in college. So um, you know I was a big I was a big strong guy. You know at one point I could I could lift pretty heavy weights uh back back in the day Did you go to college there in Minnesota? No, just south of Minnesota. It was a little little college called Luther college, which is in Decora, Iowa just just south of the border about two and a half Two and a half hours south of the of the Twin Cities. It's a great little Great little town Great little college football program great choir program. That was actually part of what brought me there, but it was It was uh, yeah, it was super fun, but uh, I hurt my back like right at the end of my senior year, which really which really sucked And I like Like cleaved me from a big part of my identity. So I like got depressed You know started, you know, was prescribed, you know, value and fight get in and shit which is not great for any You know for a 20-year-old who's depressed like that's not a not a good combo So I did that for a little bit and it was drinking too heavy and eating like like I was still practicing, you know Every day in play and every day and I got super super fat like after after graduation I went from like 300 to 330 to 350 And then, you know, I stopped weighing myself because I was just so disgusted by what I saw On the scale and in the mirror, you know, and then like, you know most rational people Once I stopped weighing myself. I didn't start working out. I just put the scale away Just kept doing what I was doing for for a period of time until until I finally proposed to my to my long-term girlfriend who's now my wife um and I was like I don't want to look like this in my wedding And that was kind of when I like turned the corner and really started Really started lifting weights again and getting back into fitness, which is also when I happened to To kind of discover kettlebells so It kind of came full circle for me where it was like oh, this this is this is cool. This is this is a new a new unique thing and that was like back in Gosh, man. I was what? Seven, I guess is one or 2006. Yeah, the years kind of blurred together. Yeah, like 2006 2007 is like the first time I picked up a kettlebell and I was I was hooked like right away. I loved it. Just just loved it You know, it's a really interesting kind of dichotomy. I've had some buddies who played um Play college football on the line, whether it's D-line or O-Line and Yeah Once you're done with your playing career Like your job is to not be 300 pounds anymore like you know that was it was so Interesting to watch them struggle where they're like dude. I mean my coaches were telling me you got to eat more You got to eat more you got to you know like and get get your weight up get your weight up So you can block these guys are you so you can penetrate the line and then all of a sudden that goes away And like all that behaviors and grains why could see out like I my buddy ballooned up after college and he was like dude like You should get so used to eating a certain way and like they're telling me one of two ways usually It's like either either the guys like they do like I did and they get super fucking fat really fast Or you get the guys that are like I am going and I'm getting on the I'm getting on the elliptical And they like and they just drop a whole bunch of weight like one of the guys that I played with like he was 300 pounds And by the time he graduated he was he was down 40 pounds And then like I saw him a couple of years later And he was he was like almost a hundred pounds lighter than what we had played at Yeah, those guys we were like you sure you played on the line because you don't look like it You sure you want to want to receive her So you picked up a kettlebell and that's why I'm having y'all man is we have not covered kettlebells and I think it's you know, I mean listen like I go to like a big box gym right I go to a lifetime fitness and The dumbbells are always all being used And then they have the rack over there with the kettlebells And listen this wouldn't happen at like more of your industrial type or crossfit gyms like but at these big box I just they're always available Because I think the vast majority of people don't actually understand Like what they are how to use them or there's some stereotypes I had a client where I'd programmed some kettlebell stuff and he said oh man I'm not really into that crossfit stuff. I'm like who said that kettlebells were crossfit Well, that's what they do in crossfit. I'm like have you done crossfit and we'll know Okay So you know, I did teach him a little um, you know I had him send me a video of someone's for me and listen I'm not a kettlebell expert by any means, but I could tell you what he was doing was not correct Um, yeah So you still know some of my human movements You're about to throw it against the mirror What what intrigued you about kettlebells and like what What what is I think a lot of people out there listening I know because a lot of general population clients Almost think a kettlebell is just a different kind of funky dumbbell Yeah Yeah, it's uh, so so what intrigued what intrigued me about him and what I why I think they're such a great tool Is I mean what what really what really hooked me was it honestly was one of the hardest things I had done because Being being somebody who had trained so hard to be anaerobic and to be able to move Large weights quickly, but need a bunch, you know need to then take time off to recover Right, it was like like in football you go hard for 10 seconds you get 30 seconds off before the next play starts And that's how my training was too, right? Like I was you know, I'd be I'd be doing Olympic power clans You might do a you know, three sets of five, but you get three to five minutes recovery between each of those sets So that like that's how my body was trained, but when I first picked up a kettlebell I was doing I was doing swings. I was doing clean So like the ballistic movements where you're moving explosively, but you're doing it for an extended period of time You know and my and my the the person who had introduced me to bells was was a marine and he was like oh you think you're you think you're strong And you're fit like see if you can snatch this 24 this 24 kilo kettlebell, which is 53 pounds See if you can snatch it for 10 minutes without putting it down You know it's like that was that was his challenge to me and I was like oh sure I got that you know, I can bench 450 I'm sure I can I'm sure I can do this This is this is no problem and I got you know, I got a few minutes into it I was just I was just gassed right and and then he had me do some like double clean impresses with two 24 kilo bells And see if I could do 10 minutes with that and I made it like six minutes before I Like had to go outside and throw up and it was at a lifetime fitness here in Minneapolis, right? And I'm a personal trainer there at this point And I'm like literally about to throw up on the floor of the gym that I trained it So I like had to run out the door. I was super embarrassed I was like naturally I'm hooked because it was the hardest thing that I had ever done physically So it's like that dynamic resistance that strength endurance piece is such a huge part of it And then because the weight sits on the outside of your hand when you're doing like overhead movements and things like that You can move safely through Ranges of motion that you can't normally get with a barbell especially dumbbells are fairly fairly adaptive as well But they're not as that same dynamic resistance like picking up you know think of like a sandbag right shifts the weight Kind of shifts when you when you're moving it around kettlebells are the same way because you move them in curvilinear paths So at the bottom of the arc. It's really heavy in the middle of the arc It feels almost weightless and then at the top it's heavy again, right? So it's like you're you're moving them ballistically You can move them safely through a number of ranges of motion And since I played the offensive line for so long like I had some pretty jacked up joints like you know I had a bad elbow. I've had a surgically reconstructed less shoulder You know dislocated it every finger on my hand bad wrist you know all these things So like having an implement that was sub maximal load and that I could put into ranges of motion safely Really helped me rehab my shoulder it really helped me rehab my back like a lot There's a lot of things that you can do with it That really help you be able to stay safe And work through ranges of motion that you can't access particularly with a barbell And so what movement would be an example of that for somebody that they're listening to Would be different like that range of motion you talk about like a like like a kettlebell swing or No, so when I'm talking like ranges of motion you can't access with a barbell I'm thinking is particularly like overhead pressing movements right because you know If you think about the positioning of a barbell you have to have you have to have your hands in front of you You know like so which nobody can seem to but you know think about the where you catch in a barbell clean Right if you're if you're doing that you have to be able to flex your wrist You have to be able to internally rotate the head of your humerus There's a number of things that you have to be able to do to get into the appropriate position Whereas with a kettlebell you just set the bell on the outside of your wrist and you You connect it here and then you can just go through you can externally rotate if you need to You can stay neutral if if you have that range of motion to be able to do that right So it allows a lot more a lot more flexibility as far as the pathing that you move in for people that have Restrictions or have injuries like so that was super helpful And then also because the center of gravity of the is at the bottom of the bell when you're in that overhead position You have to you have to lock in and hold hold your shoulder steady And so if you if you start to rotate away the center of the gravity that bell starts to Starts to move you start to try and move your arms. So you have to counteract that it's anti-rotational stability Right that's that's super important So when you think of like moves like you see a lot of people do is Turkish get-ups or Great movement that you'll see a lot of people do to help improve their their shoulder stability Now I don't recommend doing Turkish get-ups with heavy weight But you'll see some guys do it as like a feed of strength There's something which is cool But like for people that are injured It's a it can be a great movement because it forces you with a relatively light load To be able to work stabilization muscles that that and work through a full range Emotion you're starting on the floor getting all the way up to overhead and standing and then back down to the floor and do that in a Stabilized, you know compound manner, you know, so there's there's a lot of specific movements to it that that will help you That will force you to work muscles that don't necessarily get worked in the way that that they get worked with You know with a barbell or with or even with dumbbells. Yeah. No, that makes total sense to me Yeah, I've seen some people do some heavy Turkish give you guys don't know what Turkish get up. Just Google it But where I'm like yeah, there's no and these are advanced guys that are yeah I mean lived in a ton of weight because I mean even with the lighter amount of weight when I implemented some I'll me tell you like I realized like even my core strength was really poor Like I couldn't like hold my shoulder and flex my hand. I mean this was a couple of years ago, but That that makes total sense. So good range of mo now like when I see people This is what I thought for years as like coming from the body building background I see people do kettlebell swings going back to and I make that is not doing a single thing What like I know better now, but first yeah, I of course you do what does a kettlebell swing do you see this guys You know moving the weight under I don't eat their legs to try to give you as a visual who don't know what it is out there Like what are the purpose of those? Yeah, so I've got to I've got to qualify this I've got to qualify this answer depend it depends on the style right So there's two primary schools of of movement when it comes to kettlebell There is the hard style guys which Their intention when they when they swing a bell is to swing it as hard as possible as fast as possible and really emphasize a hip hinge and a snap right So think of so think of like a good morning or a debt or or an RDL right when you're when you're trying to keep your legs relatively straight Push your hips, you know for all the way back really activate the posterior chain and then they and then they stand and explode You know they stand explosively and squeeze their glutes squeeze their hamstrings squeeze their core and send the bell as high as they can As explosively as they can because hard style guys are trying to emphasize the the the they're trying to express The most power possible and the most total muscle tension possible in every single movement That's the hard style and that's what you see most people doing That's probably what you're what your client was thinking of when he said well that's a crossfit guys do right? It's like they and they do the American swings is what they're called where they go all the way overhead So they're really up in the amplitude of how far are they moving the weight? They're trying to generate power So those are really good for for power generation and really and really good for getting your heart rate up really really fast So you can get a lot of bang for your buck in a short period of time So like I love it for met con I love it for I used to call them afterburners right where I would I would put my clients through a 45-minute Strength training session and I'd be like oh by the way, we're not quite done yet I'm gonna have you do I'm gonna have you do swings you know 10 swings 10 swings on and off You know for five minutes you got to do 10 swings at a time rest for rest for 30 seconds 10 So you know we're gonna do that for five minutes, you know just so they're like basically ready to puke at the end Yeah, they're great for cardio great for great for just getting your heart rate up in a very short period of time But it's also really good for like total body coordination And really and really developing that that power output and that power that strength that strength movement That's kind of the hard style Thanks for tuning into this episode of the platform podcast. We interrupt this interview to share some exciting updates about the prizes and sponsors For the first annual twin cities kettlebell open happening October 23rd Which we'll be hosting at the athlete lab here in little Canada, Minnesota in the heart of the twin cities 27 degrees apparel is designing our event t-shirt and has given us a discount code TC kb-10 for 10% off all of his apparel Should definitely check out Especially the limited edition big tim shirts which are coming out to support my man Tim Boyer who's Lost almost a hundred pounds now Those are only available for pre-order until May 20th, so get them all you can And as with all of the orders $4 for every shirt that you purchase goes to support one of several mental health charities Which you can choose when you check out which is really really awesome. There's a list of charities That you can choose from to support with with your donation, which is fantastic Also barefoot athletics has gift certificates for six pairs of ursa's barefoot training shoes My personal favorite for snatch as well as deadlift in gpp And as I've mentioned before Belevator by Dennis Vasilov has given us two belts to give away Our friend Nikolai Pushlov from the Seattle kettlebell club is providing his new made-in-the-USA pro kettlebells for competitors To try out and use on the platform if they choose As well as support from Kasparin nutrition and others So if you have other ideas or connections to interested sponsors, please reach out to me And please don't forget to register for the event on our website Twinsidyskettlebellclub.com And now let's get back into the interview And now what I what I do with my athletes And the the different style that I that I prefer is actually the kettlebell sport style And so this is specific to what's called gear voice sport and you know that comes from Russia It's an actual it is an actual competitive sport where you're trying to accomplish As many reps as you can of a specific movement for a period of time So it's like a ten-minute set where you cannot put the weights down And you're trying to do as many reps of a specific movement as you can There's actually a judge judging your movement and telling you whether or not your rep actually counted So like for me like long cycle is what it's called you might have two 53 pound bells you swing them between your legs Clean them to your chest you have to stop with them cleaned and rested on your chest And then you press them all the way overhead and you have to stand With them fixated overhead and that counts as one rep and in 10 minutes I might be trying to get 60 to 100 reps depending on what rank I'm going for or you know How heavy the bells are etc. But for a guy in my weight class You know, they they want me to be lifting 24's 28 or 32 kilo kettlebells You know, so you're talking thousands and thousands of pounds in a 10-minute set Without any rest and without stopping so when that's the intention You're trying to work as minimally as possible with every rep you're trying to be as efficient as possible with every rep and you're counterbalancing Against the load, you know, so that's a that's a very different that's a very different intention behind the movement You're trying to move in a very efficient manner very fluidly and really counterbalance again against the load But that that allows you to work for a lot longer and in a way that's more strength and during space rather than power output based Gotcha. No, that makes total sense Um The first way you described would that help somebody What would it ever help somebody with lifts? Let's say like um Like a deadlift like like because of that power coordination and that hinge hip and like Be able to get more explosiveness for lifts like that Yeah, yeah absolutely um both style both styles are beneficial in in have a lot of trans have a lot of translation Because both of them one of the things they both have in common is grip strength right and one of the big one of the big Issues that a lot of people have especially we're talking deadlift specifically a lot of people fail on grip Right, they can they can pull they could pull more weight if they could hold on to it Right, so that that is definitely one part of it is grip strength But then it you know as you talked about the ability to hinge and the ability to get better range of motion And then to coordinate those movements right across many muscle groups That's that's the thing is it's a calm It's a very compound movement and to be able to move Explosively is really really huge especially when you talk about translating it to a to a powerlifting application Because you know barbell speed off of the floor is often predictive of how much weight you can move like you can actually calculate What is somebody's one rep max based on the weight that was on the bar and how fast the bar came off of the ground right So the ability to translate energy into an explosive movement Uh is is very important and that can really help it you know with athletes a lot I think I think that's one of the big gaps that we have actually in our youth athletes Especially as we train them we train them for power and or we train them for strength But not for power and not and not for that ability to generate force quickly You know they get they get used to moving slow and then when you ask them to go fast These big strong guys suddenly can't they can't translate that into power output and that's that's a really big That's a really big shortcoming for a lot of youth athletes. Gotcha. Okay. That makes a ton of sense. No. Thank you um And so why are all the kettlebells and kilos? I just always have to do the math just for the record I'm just gonna throw Russell with love Yeah, right. Yeah I'm like, okay, so if that's 28 then I Yeah, yeah, it's 28 times 2.2. Yeah, 2.2. I'm like just it's it's up. Okay. I'll just two plus some change Um, yeah, exactly just double it and add a little bit to it, but you know, mostly So is there any benefit to um doing so Like you'll see a lot of the common movements with kettlebells kind of the ones you've you've described You know, is there any benefit from doing let's say Let me throw out a couple like an rdl with kettlebells compared to dumbbells. Is there a difference? Yeah, so there's not gonna be a ton of difference With a movement like with a movement like rdls You know They're gonna be fairly analogous the big difference is on a dumbbell the weight the weight is centered on either side of your hand So so it's fairly balanced, right? Whereas if you're doing it with if you're doing it with kettlebells And you're gripping it by the handle the center of gravity is gonna be below your hands So it's just gonna be a little bit more challenging you might you might you know, the similar the same weight Might require a little bit more force, you know, you might have a little bit better muscle recruitment But I don't think in general it's gonna be a huge difference. Um, I think that I think the nice thing with kettlebells You know is is part is the portability component of it right like you only need one bell And you can take it with you pretty much anywhere And if you've got a heavy enough load that it challenges you and you can do like the ballistic movements with it You know, you can do the ballistics you can do presses you can do rdls you can do you can do All sorts of lunge variations right you can you can take it anywhere and basically have it be your portable gym Like if you're going on vacation with the family or something, you know, you're driving somewhere. It's it's great for that I think and there's there's very little that you won't be able to do with it effectively Is it the best for it's not the best for everything I just think it's like the most versatile tool because it's it's good for it's good for everything and for some things It is the best, you know like ballistics. I think I think it is the best for ballistics just from a safety perspective and an output standpoint right You're a lot safer doing swings with a kettlebell than you are trying to teach somebody how to do You know a barbell clean in jerk for example. I mean, that's a highly technical movement. Right. Yeah No, that actually ups a lot and it's probably one of the just that center of gravity to Like when I do farmers walks or something I mean, the amount of weight I'm carrying with the dumbbells how long they are my forms are giving out a lot faster because I have to balance that Where's the kettlebell and you get a really heavy kettlebell and walk and it feels really good on both sides Yeah, yeah for sure. I love farmers carry this is one of the one of the fundamental movements loaded carries of any kind But I especially love with with kettlebells. Yes, me too. I really really like those with kettlebells as of late so when we look at hypertrophy movements meaning Curls, let's say you know all sometimes do school crushers with them only because they're so crowded over in the dumbbell section Yeah, and there's nobody over by the kettlebells. So I'll throw down a mat Is there much benefit to doing let's say you know where I got into lateral races with With kettlebells and I liked the how it kind of kept that that center of gravity I found I was pulling more laterally with that belt then then a dumbbell Is there much benefit or is it kind of like add take your pick at the biggest deal ever? Yeah, it's I mean It's yeah, it's it's a little bit a little bit a little bit of both of those right like you'll you'll have your preference Probably you know between the two. I will say that I think that kettlebells In general work your grip more than then dumbbells do so because because that center of gravity again is below your hand Especially if you're doing a lateral raise they're gonna want to sway a little bit So you're gonna have to grip them a little bit harder to keep them stable Right, so there's always that aspect but they both offer that same ability to you know get good alignment for the muscle that you're trying to focus on So you can ensure that you're you're in line with your with your shoulders well and that you can really activate and focus on that Delta, and then it's just a little you know sometimes a little trick You're knowing what the appropriate load is a because they're in killer in killer crams like you mentioned But then be because because they're not equally distributed on either side of your hand and you're not dealt directly connected The lever gets a little bit longer, so it makes it a little bit harder to figure out exactly what the right load is So you might be able to do lateral raises with 35 pound dumbbells, but if you pick up you know 16 kg kettlebell You might might be a little bit harder for you to get it up that high So you might you might be able to to go down and load just a little bit to get that full range of motion Yeah, no that makes total sense What do you have gen pop people come to you and teach them kettlebells? Oh, yeah, yeah, absolutely. It's one of my honestly one of my favorite one of my favorite things You know with my with my team one of my favorite things is getting people who are brand new to kettlebell and to kettlebell sport Especially but any just introducing anybody to kettlebell like I'm all about that. I love that like I love I love getting people who have you know come from some other sport or they're from CrossFit or they're from Powerlifting or you know They were they were a college athlete or whatever and they they're looking for their next thing They're looking for something they're looking for a competitive outlet a competitive outlet. Excuse me I love teaching people kettlebell sport I love teaching you know Just gen pop people just kettlebells in general too and like how they can use them safely effectively You know because I I still think they're you know, I think they're the best tool out there, you know, but I'm biased But yeah, but I agree with you. They're probably the most versatile and and one reason why I want to have yama It's kind of kill the stigma that kettlebells are for a certain type of lifter You know, yeah, like they're for power lifters or CrossFit people. I've heard a lot of people saying them um Well, then you'll also hear people say well, they're only for they're only for cardio and you can't build muscle with them like really Yeah, I'm still 260 pounds and in a given workout. I lift over 10,000 kilos You know volume is volume for one and then if I wanted to really focus on hypertrophy I would just go with heavier loads slow down do more time under tension do more focused eccentric movements do you know It's the same principles. It's an implement. It's a hunk of fucking steel Like it's just a matter of loading it appropriately knowing what you're doing Maybe working with an expert to help you understand what how the principles are different You know or how the movements are different for that implement But it can be used by anybody and that's that's the thing is it's so accessible I've got people who are 68-year-old grandma's that I that I'll train with and I've got you know I've got a 16-year-old high school football player who's probably going to get a full-ride scholarship because he's one of the best titans in the country You know like the range is the range is incredible like you can you can tailor it to whomever the people can take it anywhere You can work with light loads heavy loads low volume high volume quick and dirty You know 10-minute blitzkrie workouts that leave you just gasping for air You can do 90-minute sessions with rest in between and use it the in the same or similar manner as you would with dumbbells Right, that's for anybody You just have to tailor the approach to the goal to your capability and make sure you're scaling it appropriately and then progressively overloading Just like we do with any other implement. Yeah. No. I'm glad you said that because The weight is the weight how you choose to use the weight is going to determine what what kind of training it is It's not like oh like I like a deadlift is only for power lifters over like or you know or any of these things But um if somebody was out there and was like okay. I've got some kettlebells these sound intriguing, but I what like what is your best suggestion to somebody out there this listening is like I'm in gyms Got some kettlebells. I've never picked them up Like what movements would you start with and where's like do you either have like do you have some kind of like guide or do you send people Like is it YouTube videos or just to give some people some like a practical tip to take like go into your gym Don't be scared of those like start with these couple movements and see how you like them Yeah, yeah, for sure like um the the one that I think anybody can access without any like without any professional instruction Is like a goblet squat right go pick up the bell put it in front of you and hold it with both hands grip You can either grip it by the handle or grip it by the body of the bell And then just use it as a loaded front squat and see and see how that feels get as deep as you can You can use the bellas a nice counterbalance so you can sit nice and deep like that's a great That's a great place to start like that's an easy that's an easy basic fundamental human movement That is I think really awesome if I was going to a gym that had kettlebells I would ask you know like at lifetime, you know That's where I started I was a certified kettlebell instructor that worked at lifetime fitness I would ask them like hey or any of your trainers like kettlebell certified because I kind of want to learn how that how to use those right And a trainer will likely show it to you for free right so if you if you have access in person to somebody that that is a kettlebell expert Awesome, that's a great place to start You know personal trainers usually understand human movement pretty well So you can also get some help there you know as far as online resources like you know There there are some just like everything there are some awesome people on YouTube And there's some absolute fucking monkeys on YouTube that have no idea what the hell they're doing They're just like you just you just grab this bell and throw it out there and squeeze your glutes and you know You know I'm doing my best China You know and you know that's how you get the peach butt You know like you find find some find some reputable people right But you know you know check credentials. There's there are people that actually are certified in kettlebell movement You know so iKFF is a is a certification strong first is one rkc is another like those are a few that are out there You know but like working with a professional is always great I will send people instructional stuff I like to send people like want I like to send people like personalized videos I am working on building out my YouTube content but you know I haven't done a ton of that But there's a lot of good people out there kettlebell kings has the ton of good stuff out there And they're like the they're like the number one seller of kettlebells in the country And they have great resources on their website Joe Daniels is another guy that that is a fellow coach who I love and he Like he does hypertrophy stuff with with kettlebells and he's like a former body builder who's You know five nine and two twenty and just built like a brick You know people when people are like oh you can't build muscle with kettlebells I'm like I really tell tell Joe Daniels that because that guy is literally like just a ball of muscle You know so there's a few there's a few resources out there you can always hit me up I'm I'm always happy to help Yeah, you know what's interesting to about that is I've incorporated some more kettlebells The buddy can to show me a few Few more little more technicalities behind it because I'm not strong first I'm not certified in kettlebell And so I also don't have an ego that like somehow because I've been around the bodybuilding community Like I know how to pick up a kettlebell the exact same because it's not the truth I appreciate that Let me tell you interesting enough like things like Like my breakie Alice my forearm muscles have probably the most Defined growth I've seen in them ever And from doing some of those movements that I wouldn't kind of expect Where I'm working different muscle groups again a Turkish kid up. I was like I can do that bro It was like I don't even remember what kilo it was but let's just say it was a dainty one I don't even remember because I didn't want to Yeah, and man I could barely and I realized just how much some of my mobility and core strength in And all these accessory muscles that kind of help you were off off kilter and so It's been really good. I tore my pack about 10 years ago and it's just never healed the same And um doing some kettlebell stuff is really kind of helped that range of motion in that I was getting really tight And so I'm a big fan of it and obviously I don't know Everything there is and that's why I wanted I know a ton to be honest So I wanted to have a guy like you come on in and share some of this so thank you for doing that man I really appreciate for having me What so tell us a little about your company before I let you go because that way I was thinking we need to have you back on to the go over some other stuff But you gave 30 minutes of fire on kettlebells that was like very descriptive Very good information, but tell us about your company what you guys do Yeah, so uh Twinsie's kettlebell club You know, it's an it's an online online group of people that are doing kettlebell sports specifically And I my approach is what I call an integrated coaching approach because I'm also a nutrition coach You know with Jason through Jason Phillips company NCI which I know you're you know that's that's how we on it first got connected So I'm I'm a I'm a level one NCI coach getting my level two here in in next weekend. So You know, I do I do nutrition coaching in addition to the kettlebell sport coaching because I feel like those two things kind of go hand in hand That's kind of the focus of of the Twinsie's kettlebell club is really around that kettlebell sport component I'm in the process of launching my my second my second brand, which is the kettlebell fat blast And that is much more for the gen pop and that is that is around like what we were talking about like fitness style movements And more more accessible to people who aren't interested in kettlebell sport necessarily But want like hey, I've got 30 minutes and I want to get my ass kicked and I want to be able to do this a few times a week And I'm gonna I'm gonna lose some weight, you know doing that. So I'm in I'm in process of building up that content and building out some of that YouTube You know some of the supporting videos, you know coaching up some of those movements. Um, so those are kind of the two the two big things that That I have gone with with my company Right on man. Well, where were you hanging out the most work? Can people find you and find your company to look into working with you if they're interested in learning more about kettlebells Yeah, uh at Twin Cities kettlebell club on on Instagram And Twin Cities kettlebell club at gmail.com Twin Cities kettlebell club.com So everything is Twin Cities kettlebell club. I all across the board keep it nice and keeps it and keeps it nice and simple You can just you can ping me there um and uh the platform podcast is the name of the podcast that I put out And that's that's where you you guys should go listen to breads to breads episode because that was that was fire I get a lot of great feedback about that people people love your people love your story I know you've told it a thousand times, but it's it's a great story And I just I wanted to thank you for sharing that people really people really appreciated it and gave me a lot of positive feedback on that episode That's amazing man. Great to hear that. So we'll list everything for you guys in the uh show notes and he's a great podcaster Um, I know because you interviewed me and I can immediately tell who's great So we'll list the podcast for you guys the uh the Instagram and the website Um check it out and then when you watch it man, let me know dude. Let's have you back on to talk more about that. So I appreciate your time man and appreciate bringing fire in a shorter window than we wanted So thank you guys give me a follow um, I was just looking through your content a lot of good just I was Asking like where can people find some of this and I was just skimming through some of your content I'm like oh, he definitely breaks down some movements on here and videos and shows you and and um Yeah, so it's all on Instagram right now. I definitely just need to put just need to put some more effort into getting it Onto YouTube as well. Yeah, you and me both man. It's just like, you know, you know, the you know the checkbox list of entrepreneurs It's like what you know, I'm so much like I get that tomorrow and then tomorrow comes and I'm like I got another shade I gotta deal with so um, he has given me a follow definitely check some of that out Don't be afraid of the catabels that they're not just for whoever you think they're for it. They're for you They're for everybody and uh and I'm a big fan of them and looking forward to learning more about them So thank you man. Appreciate your time coming on. You're a stud Thank you. Appreciate it Brad. Appreciate you man. Thanks for having me on. Okay, talk to you guys next week. Bye bye See brother Hey guys, it's Brad here She wanted to thank you so much for listening we couldn't be any more grateful that you took the time at a your day To listen to us. We hope we provided value if we did It would mean the world to us if you would subscribe and share this with your friends Thanks for listening to this episode of the platform podcast. I'm Jordan Kunde-Wright We'll be back with a new episode for you next week Please don't forget to register for the Twin Cities catabel open on our website Twin Cities catabel club.com And if you have a question or a suggestion please email me at Twin Cities catabel club at gmail.com And don't forget to follow us on social media at Twin Cities catabel club And if you want to step under the platform and competing catabel sport, please reach out to me until next time