Kettlebells for the Busy ProfessionalDelaine Ross
Year Released: 2011
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This is a review of Delaine Ross' first DVD, "Kettlebells for the Busy Professional - Strength, Cardio & Mobility, All in 30 Minutes or Less." Delaine owns Condition Kettlebell Gym in Atlanta, Georgia and is an RKC Team Leader. Her DVD is geared toward those new to kettlebells, was filmed in Delaine's gym and has no music. She uses a Gym Boss timer throughout.
The DVD is broken down into the following chapters:
2. Why Kettlebells
3. Warm Up and Cool Down
4. How to Swing
5. How to Perform Get-Ups
6. Training I
7. Training II
8. Training III
The Warm Up and Cool Down focuses on joint mobility/stretching with form pointers. The Swing and Turkish Get-Up ("TGU") tutorials have some interesting information besides form pointers -- for example, Delaine explains why overhead swings are not encouraged and demonstrates how "towel swings" can alert you to red flags in form, among many other things.
With Nashville RKC trainer David C. Whitley's consent, Delaine demonstrates his routine, "The Furnace." You begin from standing with kettlebell locked out overhead. Whitley's furnace is typically done :45 work / :15 rest but, here, Delaine does the 12 exercises :30 work / :15 rest. She takes you through the entire 12-exercise sequence, then recommends you repeat a second time:
1. Overhead lunge (left) *
2. Overhead lunge (right)
4. Kneeling windmill (left)
5. Kneeling Windmill (right)
7. Getup to palm (left)
8. Getup to palm (right)
10. Full Getup (left)
11. Full Getup (right)
* Note: If you're left-handed, reverse this and begin with your right (or weaker) side.
Delaine takes you through one timed round of the following 8 exercises, explaining form as she goes along, and then recommends you repeat on your own. (:30 work / :30 rest)
1. Alternating swing
2. Contralateral single leg deadlift (left)
3. Contralateral single leg deadlift (right)
4. Swing catch squat
5. One arm floor press (left)
6. One arm floor press (right)
7. Choice: one-arm swings or snatches (left)
8. Choice: one-arm swings or snatches (right)
Only 6 exercises this time. The entire training is preceded by 5 get-ups on each side (i.e., TGU 5x - left; TGU 5x - right). Delaine demonstrates one full TGU. She asks that you pause the TV and do the full TGU sequence on your own before continuing with Training III. She does not want viewers to be watching the TV when they should be focusing on their own form .... When you're done with the TGU's, Delaine recommends doing the following :30 work / :30 off routine three times. She demonstrates the first time round and then recommends you repeat that chapter twice more:
1. Clean and press (left)
2. Clean and press (right)
3. Two-handed swings
4. Halos (switching direction mid-exercise)
6. Alternating swings
(NOTE: There is no need to repeat the TGU sequence with each round of exercises. TGU's are only done at the very beginning.)
This is a great DVD for anyone fairly new to kettlebells, particularly those without easy access to an RKC trainer. Delaine's tutorial and form is nicely detailed without being overbearing. This DVD might also prove beneficial for those preferring paper workouts to DVD workouts but wanting form pointers. This workout would probably work well for all levels, depending on how challenging your kettlebell is; however, you'd have to have the patience to replay/repeat each section once or twice or be willing to do the routine on your own following Delaine's instruction.
You can purchase this DVD through Dragon Door, Amazon or directly through Condition Kettlebell Gym.
Calm, matter-of-fact demeanor. Excellent instruction.