"A year from now, you will wish you would have started today." - Karen Lamb
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March 2026
Exercise of the Month: Kneeling Kettlebell for Core, Stability and Upper Extremity Strength
Exercise of the Month: Kneeling Kettlebell for Core, Stability and Upper Extremity Strength
They've raised the bar on exercise and longevity. To live longer, we should lift heavier weights, or at least do some kind of resistance training. The latest studies on health and longevity are finally finding an association between strengthening your muscles, whether it be from your own body weight resistance or using weights or machines and a predictor of how long you will live a healthy life, or your "healthspan."
We lose up to 8 percent of our strength each decade after age 30. This loss accelerates after our 60th birthday. You can prevent up to 25% of your strength loss by age 60 if you do resistance training.
And ladies: don't fall for the myth that your body can't handle heavier weights - it can in most cases. Research shows that muscle power is a good indicator of longevity and improved quality of life. And it's even more important to lift the heavy stuff when we get older.
No lifting little weights to "tone" or "sculpt." You need to lift the heavier amount that tells your brain you are serious that you have work to do to produce neuromuscular connections to have a strong contraction, strong movement, explosive power.
If you want to get strong enough to make a difference in performing your activities of daily living, burn more calories and make stronger bones: choose a weight that makes the last 2 reps genuinely difficult, lifting a heavy enough weight where you have to put it down after 6 reps. Of course, you would have to build up to this ability by starting with moderate loads. It may take months to build up to heavy loads.
Benefits of Lifting Heavy (Source: Next Level, by Stacy Sims, PhD)
If you knew that you would get the following benefits from a few kettlebell exercises, wouldn't you want to try them? These are a great addition to any trunk stabilization or "core" workout - and help with hiking. You can feel how effective they are when you do them:
The benefits you will get with these beginning kneeling kettlebell exercises:
We lose up to 8 percent of our strength each decade after age 30. This loss accelerates after our 60th birthday. You can prevent up to 25% of your strength loss by age 60 if you do resistance training.
And ladies: don't fall for the myth that your body can't handle heavier weights - it can in most cases. Research shows that muscle power is a good indicator of longevity and improved quality of life. And it's even more important to lift the heavy stuff when we get older.
No lifting little weights to "tone" or "sculpt." You need to lift the heavier amount that tells your brain you are serious that you have work to do to produce neuromuscular connections to have a strong contraction, strong movement, explosive power.
If you want to get strong enough to make a difference in performing your activities of daily living, burn more calories and make stronger bones: choose a weight that makes the last 2 reps genuinely difficult, lifting a heavy enough weight where you have to put it down after 6 reps. Of course, you would have to build up to this ability by starting with moderate loads. It may take months to build up to heavy loads.
Benefits of Lifting Heavy (Source: Next Level, by Stacy Sims, PhD)
- Increased Metabolic Rate: more muscle mass, more calories you burn.
- Stronger Bones: resistance training provides the input to your bones and tendons to improve bone mineral density and remodel your bones.
- Blood Pressure Control: resistance training is great for your heart; it increases the ability of your blood vessels to dilate and constrict more readily, contributing to better blood pressure efficiency.
- Better Body Composition: heavy resistance training signals your brain to reduce fat and increase lean muscle tissue.
- Improved immunity: resistance training creates cytokines - proteins that control activity of immune cells. Result: decreased inflammation.
If you knew that you would get the following benefits from a few kettlebell exercises, wouldn't you want to try them? These are a great addition to any trunk stabilization or "core" workout - and help with hiking. You can feel how effective they are when you do them:
The benefits you will get with these beginning kneeling kettlebell exercises:
- Hip stability for hiking endurance and picking up objects, squatting, kneeling.
- Core stability is challenged more in the kneeling and half-kneeling position than in the standing position because your trunk (abs and back muscles), and hips have to take over and work harder because you're not using feet and knees for stability.
- Neck stabilization: core muscles of neck are working hard as you move your arms against resistance and maintain a good posture.
- Arm strength improved for scrambling/climbing with hiking.
- Hip Flexibility for kneeling, squatting, getting off the floor.
- Triceps strengthening for lowering yourself during scrambling.
- Thoracic spine mobility because it rotates and extends.
Kettlebell bicep curl --> shoulder press --> tricep press --> lower slowly
KEY POINTS:
Hold the connection of handle to bell (horns).
Squeeze glutes/keep body in good posture/contract abs
Lower kettlebell behind your head, then arms straight up and lower slowly
Used an 18# kettlebell
KEY POINTS:
Hold the connection of handle to bell (horns).
Squeeze glutes/keep body in good posture/contract abs
Lower kettlebell behind your head, then arms straight up and lower slowly
Used an 18# kettlebell
Kneeling Kettlebell Single Shoulder Press
KEY POINTS:
Place bell in front rack position (curve of elbow) by holding horn close to bell.
Keep knee straight out in front
Squeeze glutes/keep body in good posture/contract abs
Push bell up with same arm as knee on ground
bell rests on your forearm as you press it up overhead
Used a 15# kettlebell
KEY POINTS:
Place bell in front rack position (curve of elbow) by holding horn close to bell.
Keep knee straight out in front
Squeeze glutes/keep body in good posture/contract abs
Push bell up with same arm as knee on ground
bell rests on your forearm as you press it up overhead
Used a 15# kettlebell
References
Sims, S.T. 2022. Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond. Rodale Books.
Ross, M. 2025. How to Boost Your Anti-Aging "Hope Molecules'. GQ Magazine.
Arnold Schwarzenegger's Pump Club Newsletter - 2/27/26.
Sims, S.T. 2022. Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond. Rodale Books.
Ross, M. 2025. How to Boost Your Anti-Aging "Hope Molecules'. GQ Magazine.
Arnold Schwarzenegger's Pump Club Newsletter - 2/27/26.