By Israel A. Sanchez

The Kettlebells for a Fit Diver System

The popularity of scuba diving has grown significantly over the past decade and divers are looking for efficient ways to keep in top physical shape without cluttering precious real state reserved for gear with bulky exercise equipment. For efficacy, economy, and results, diver fitness routines with kettlebells are unbeatable.

The scuba diver is a unique individual engaged in a sport seemingly benign in its execution but demanding great levels of strength, explosiveness, and endurance during environmental transitions.

Kettlebells can turn a regular diver into a fit diver like very few modalities can. Traditional diver fitness relies on obsolete methods dependent on single strength lifts or long bouts of cardiovascular work. The diver pays the price when the on-land demands of the sport or unexpected circumstances test the shortcomings of such approaches.  Kettlebells make it possible for the diver to train both strength and cardiovascular work in one session that builds a well round, fit diver.

Proper kettlebell routines for the scuba diver involve practicing strength exercises, explosive exercises, and endurance exercises, often putting the priority in the area where the diver is weakest. For instance, if the diver lacks the strength to wear full gear in comfort, they will put a greater emphasis on exercises targeting isometric strength in the upper body and core areas.  Some terrific exercises for this purpose include the Overhead Press and Windmill. For those who can handle more, the side press and the bent press are terrific challenges.

Divers overwhelmed by heavy surf, uneven terrain, or rocky boats, must emphasize core strength and hip explosiveness. Combining heavy two-hand High Pulls and Turkish Get-Ups develop the aforementioned qualities quickly and beautifully. The diver should also emphasize the basics and practice the two-hand kettlebell swing. This exercise is the pillar of kettlebell lifting and many exercises start, transition, and end with the two-hand swing. The diver will reap great results both on-land and in the water by taking the time to master kettlebells.

The diver can also benefit from mastering the kettlebell snatch.  Few other exercises require the timing, precision, and explosiveness of the kettlebell snatch which can help the diver improve quickness and reaction time. Cleans can be an excellent introduction to the timing required by the snatch if it proves too difficult at first.

A good three day routine for the busy diver would follow this format:

Day 1: Two-hand high pulls, Overhead Press, Windmill.

Day 2: Clean, Turkish Get-Up, Side Press, Two-hand swing.

Day 3: Side Press, Snatch, Two-hand high pulls.

These exercises could be done alone with rest intervals if strength and power are desired, or in combinations to help develop endurance and strength-endurance.

For the diver eager to learn more how kettlebells can make a tremendous difference in their training, The Kettlebells for a Fit Diver System has been making a tremendous difference in diver fitness. Make sure to check it out and get ready to reap the benefits. It will make you wonder why more divers are not doing it and what took you so long.