Shir Konas

Shir Warr is a certified 2nd degree Kung-Fu Wu-Su instructor, IDF veteran, U.S. regional (Northeast) Kung-Fu forms gold-medalist, certified strength and conditioning specialist (NSCA-CSCS), martial arts and fitness coach (AFAA), Kettlebell instructor (KBC) and a total gym-rat. For schedule and all other information please visit Better Human Fitness.

 

Holiday/New Year’s workout

Shir Konas

Being a “summer baby” and loving the outdoors, I feel that as the days become colder I tend to lose some of my otherwise abundant motivation to leave my cozy apartment and go push myself like I do on warmer, sunny days. It seems the only thing that really helps me survive those dark and blustery New York winters is the cheer of the holiday season. Read More


Better Human, Crunch and Everlast!

Shir Konas

Every Thursday night I teach a classic boxing class at a NYC Crunch gym; That specific location is set up with an enormous boxing ring, surrounded by about seven heavy boxing bags, a speed bag, an uppercut bag and other fantastic equipment. The class is sponsored by Everlast and goes by the title “Everlast’s Art of Boxing”; It is structured to review basic technique in the ring, perform about 10 rounds on the bags, after which we come back into the ring for an intense conditioning circuit. Read More


KETTLEBELLS

Shir Konas

Part IV: Traditional, Assistance and Trunk Exercises

In the last Kettlebell article, I provided some foundation and basic power exercises. In this installment, I’d like to list a few more exercises to complete your overall KB foundation. Once again, please remember that KBs are not built like any other free weights and should be approached with due respect in order to minimize the risks of injury: Read More


Static Stretching vs. Good Performance?

Shir Konas

Is Using Static Stretching as Part of a Warm-up Ever a Good Idea?

There has been controversy about this for a while now. In my group classes, I usually prefer to use dynamic stretching and movement practice before going into any training; The following is an article that was published on the National Strength and Conditioning Association’s newsletter – I wanted to share it with you: Read More


Kettlebells Galvanized Convention: June 5–7

Shir Konas

Please join us for the Kettlebell Concepts Convention and Trade Show, at the Marriott Marquis Hotel in NYC June 5–7. Yours Truly will be participating in three of the events:

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KETTLEBELLS

Shir Konas

Part III: Foundation and Power Exercises
(Written by Shir Konas, demonstration by David Bluman)

In the last two issues, we provided the background, history and preparation to using Kettlebells; This foundation is of utmost importance in my opinion, because KBs are not built like any other free weights and should be approached with due respect in order to minimize the risks of injury.

So, finally, this is what you’ve been waiting for – In this installment I will introduce some of the KB foundation and power exercises. Read More


KETTLEBELLS

Shir Konas

(Story by Shir Konas, Demonstration by David Bluman)

Part II: Preparation

SK: In the last issue, we introduced the Kettlebell, it’s history and benefits. Now, I’d like to present some basic facts that will help you better understand how to handle the Kettlebell.

For starters, let’s look at the structure of this weight and it’s simple-yet-brilliant engineering:

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