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Kettlebell lifting techniques

Shorter exercise periods with heavier weights and less repetitions are the key, both to strengthen nerve fibres and to prevent these sessions tiring you out.

For the dynamic kettlebell exercises, follow the instructions given - these exercises are pretty intense and so dictate their own pace. For the kettlebell presses you can vary the workload, sometimes pressing 12 reps per minute, sometimes using slow presses i.e. no more than 2 or 3 per minute.

Kettlebells or conventional weights?

As for which is better - kettlebells or conventional weight training? Kettlebells, no contest! Used properly kettlebells build up muscle and nerve fibres quickly and with less chance of injury than conventional weights, improving energy and reducing anxiety.

You would probably want to aim for about 2 to 4 sessions per week, and leave at least 48 hours between sessions because that is when the growth factors get to work rebuilding the muscle - there's little to be gained from daily training. Because the kettlebells are so much more effective I generally do two or three of these per week and no longer use conventional weights.

The basic principle is to use more weight and less repetitions. However if you are worried about getting over muscled you can stick with a lighter weight and increase the intensity of the workout over the weeks or months. This is done by for example, doing more of the one arm swings than the two arm, and cutting the breaks between sets to the minimum you can stand. However this does not mean there is an equivalence here of simply swapping time for weight. The effect we are seeking is to load the muscles in such a way that the nervous system grows - so the weight must be heavy enough to cause this reaction. It's the repeated use of muscles over time which causes fatigue and affects mind and body alike in M.E Chronic Fatigue Syndrome, so aim to keep it short and fairly intense and the net result should be a gain in energy not a loss.

Technique for slow presses

This technique can be used with conventional weights as well as kettlebell presses, and aims to develop muscle mass. It will also develop stronger nerves, improving both energy and anxiety.

Take a weight that is around two thirds of the maximum you can lift. Then take at least 10 seconds to extend and 10 seconds to contract the muscle - longer if you can keep the weight moving. You do these sets for at least 1 minute, preferably more, until the muscle is about at the point of giving out. Then without resting too long do another exercise for another muscle group in the same manner, or repeat the same exercise.

By doing this the muscle will fill with growth factors and be strengthened. It's also an effective way to loose weight as it turns fat cells into muscle cells, (even at rest muscle cells use twice as many calories as fat cells).

The dynamic exercises, the swing for example can't really be slowed down but unlike conventional weight training the dynamic kettlebell drills load the muscles consistently throughout the exercise (ie. there's no rest spots).

Onto some specific exercises now, starting with dynamic kettlebell exercises.

Before you try any of these exercises I must remind you I am not a medical professional or qualified trainer in any form of exercise. Use these descriptions at your own risk - I take no responsibility for any injuries. See my disclaimer

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