Des Moines trainers demonstrate kettle ball exercises

Editor's note: This is the second article in a series in which Des Moines trainers provide tips so that exercises may be performed and practiced in the comfort of your own home.

At Elite Edge gym in West Des Moines, you will find only one of three certified Russian Kettle Bell trainers in the Greater Des Moines area. Fernando Candeloro, at first sight, is large in stature and a bit intimidating, but once you hear his velvety Venezuelan accent and see the sparkle in his eyes as he coaches his clients to success, your first impressions will dissipate. Then, when you pair him next to his petite and warm-hearted fiancée, Laura Catherine, you will understand why they are one of Des Moines’ most influential fitness power couples.

Though he’s only trained at Elite Edge for one year, Fernando brings a wealth of knowledge to the gym when it comes to Russian Kettle Bell training. The certification he possesses is the highest level one can receive in the sport. If you own a kettle bell at home, the following exercises can be done in a living room or basement. Fernando will help you navigate around some commonly made mistakes when performing three basic kettle bell exercises.

Tips from a local trainer: Flexibility and balance

The Kettle Bell Swing

Step 1

Stand with feet shoulder’s width apart or wide, which ever is more comfortable. Place a kettle bell on the ground about a foot in front of you and reach to grip it with two hands. Maintain a flat back and neutral spine.

Step 2

Using momentum, swing the kettle bell backward between your legs while maintaining the same flat back and neutral spine position. Laura is sitting back on her heels to find balance and to recruit the hamstring muscles.

Step 3

Next, thrust hips forward allowing the kettle bell to swing in front of the body. The kettle bell should rise to shoulder level and should swing back to the position in step two.

Tips from Fernando: “The first mistake I see people doing when performing a kettle bell swing is that they treat the movement like a squat. Actually, this is more of a deadlift and the power of the swing comes from hinging at the hips and squeezing the glutes. Knees should never bend and should be locked to prevent overextension of the back. The second common mistake involves the arms. Most people keep their elbows locked and rigid, when actually they can be loose and comfortable. Power is concentrated in the lower body only. The third and final mistake is allowing the kettle bell to swing over the head. This is actually the CrossFit version of a KB swing and puts a lot of unnecessary strain on your shoulders. The safe and correct way, as taught by the Russian school, is to allow the kettle bell to stop at chest level.”

The Kettle Bell Clean

Step 1

Similar to the swing, stand with feet shoulder’s width apart with the kettle bell grounded about a foot in front of you. This time grab the bell with only one hand. Let the other arm airplane to the side for balance.

Step 2

Using the same hip thrust you learned in the swing, allow the kettle bell to swing upward to your side. The final position is as pictured with the elbow tucked tightly to the core and the kettle bell resting on the outside of the forearm.

Tips from Fernando: “Many times people complain of bruising on their wrists from heavy kettle bells hitting them. The best way to prevent this from happening is to practice KB cleans in front of a wall. When driving the bell up to resting position, pretend as though you are zipping up a jacket – the motion should look like a corkscrew as you rotate the kettle bell outward. Another thing to keep in mind is the size of the kettle bell that you are cleaning, or if you are using two bells at once. If this is the case, you may adjust the width of your legs.”

The Kettle Bell Press

To perform the press, start in the resting position as pictured in step two of the kettle bell clean. Keep your core tight as you raise the bell overhead, and allow the other arm to balance you. If necessary, you can add a slight bend in the knees to assist with the press.

Tips from Fernando: “Do not think of the kettle bell press as a dumbbell shoulder press. The motion as you raise the bell over your head should form the shape of a J. It is also critical to maintain a solid wrist that is straight in order to prevent strain or injury.”

Laura: “The beauty of kettle bell workouts is that they can be used for strength or cardio. For example, sometimes I will incorporate circuits of swings for 40 seconds with 20 seconds of rest for a quick HIIT workout; other times I will focus on lifting heavier bells. One thing is for sure, working out with kettle bells at Elite Edge five times per week has completely transformed my muscular structure and has given me the body I have always wanted. Fernando also does a great job incorporating kettle bell work with his clients as an introduction to teaching proper barbell technique.”

About the trainers

Fernando Candeloro is not only RKC certified, but is also a decorated elite powerlifter with a total of 1576lb at 198lb bodyweight and 1813lb at 220lb bodyweight. He has competed in 10 bodybuilding shows throughout his life and won the light heavyweight division of Mr. Iowa in 2015, making him a nationally qualified competitor.

Laura Catherine has been training for five years and has been competing in bikini competitions for three years. In her last show she won the overall, making her a nationally qualified bikini competitor. She trains at Elite Edge’s West Des Moines location five times per week.

Elite Edge Gym offers kick boxing and boot camp style classes six days a week at three locations: West Des Moines, Waukee, and Ankeny. To learn more, visit their website at eliteedgegym.com.