1. Body Composition – Sprinting, speed work or high intensity Interval training has been proven to be a great fat burner and muscle builder. You only have to look at a sprinters physique, compared to a marathon runner.
2. Improved endurance and work Capacity – As sprint training, can help increase muscle and fast twitch muscle fibres; you will become faster and more powerful. This will lead to a faster ‘comfortable pace’ when running, cycling etc. This will also help increase your work capacity.
3. Heart and Lung Function – High Intensity Training will improve both your heart and lung efficiency, which will not only help while training, this is also a major factor in keeping you healthy for every day life.
4. Better results, in shorter time – You will experience greater results, doing short, intense work periods, than steady state exercise can provide.
5. Whole body workout – Propelling your body at speed, requires most  parts of your body, so everywhere gains improvements. It also helps create a mental toughness that will, give you more confidence in your ability to do anything.

Most barbell exercises are compound movements (using a lot of body parts working together). The barbell is very simple tool, so it is easy to learn the basic lifts quickly.

With GMC coaching, anyone without any debilitating pre-conditions can learn most barbell exercises quickly. Olympic lifts may be an exception for some, but progressions can be made, quickly on these skills too.

The weight is fixed and stable, so the tool itself is less likely to deviate from a normal range of motion. This is an advantage for the barbell because, when under heavy load, you do not want the barbell to deviate at all. Another advantage of the barbell is that unlimited progression is possible because you can always add more weight to the bar.

Of course, every lifter has their own genetically pre-determined maxes that they can handle but being able to add more weight easily makes progressing with this tool very simple.

1. Improved conditioning and work capacity – Kettlebells are ideal for creating high intensity, complexes, moving through various exercises, without having to change or put weights down, so making you work harder. This will massively improve your work capacity.
2. Posterior chain work – Using traditional kettlebell exercises, like swings and snatches, you will be learning how to fire up your posterior chain muscles, glutes, hamstrings, working them in a ballistic, powerful way, that can’t be replicated with a lot of other fitness tools.
3. Working your body unilaterally – When using single kettlebells, your body is put under different stresses, from, say using a barbell, as the weight ids offset, it makes your body work harder to maintain balance, leading to a stronger midsection, better structural integrity, which will carry over to most sports and other training methods.
4. Grip Strength – As most strength exercise, bench press, squat, shoulder press etc have weight pushing against you, grip strength is not really tested. While doing kettlebell swings and snatches, the kettlebell is pulling away from you, so grip strength is important and quickly gets improved. On saying this a lot of kettlebell exercise require you to grip the kettlebell with minimum effort, to allow it to move, without ripping your hands or banging it off your wrist.
5. Portabilty – As kettlebells are small, you don’t need much room to use them. They are ideal for taken with you for outdoor sessions.
6. Fun – Kettlebell training can be used very effectively for active recovery. One of the best methods for this is kettlebell juggling. Which we will cover at GMC. This is not only fun but, also helps improve technique at the same time