How Kettlebell Training prepared us for climbing Kilimanjaro

Kilimanjaro was the most intense yet beautiful experience of our life!

Preparing ourselves physically and mentally to hike the tallest free standing mountain in the world wasn’t as hard as you’d think...

We chose Climbing Kilimanjaro to guide us along the Machame Trail over 6 days where we climbed from the entrance gate at 5,900ft to the peak at 19,341ft.

We had a team of 3 guides, a chief, and 19 porters who all had a specific role to help us get to the top!

Being that we live at sea level, we knew that altitude would be the hardest variable to prepare for so we began taking medication to help relieve symptoms of altitude sickness a couple days before beginning the trek.

Talk to your doctor to get the right medications but we took Diamox and it was a life saver.

Below is the Machame Trail that we took to Uhuru Peak which is the highest point in Africa! 

When we committed to this experience we had 3 months to prepare and didn't understand the magnitude of this hike. 

As recreational hikers and mountain bikers we’ve spent a lot of time on mountains but none like Kilimanjaro.

However, we focused on what was in our control.

Training to prepare our body & mind to handle extreme conditions. 

Our kettlebell practice set us up for success by enhancing these qualities

1. Foot & Ankle Strength

2. Force Absorption/Deceleration

3. Single Leg Strength & Mobility

4. Balance & Proprioception

5. Cardiovascular Endurance

 All humans should focus on these areas to train for longevity.

We have runners, mountain bikers, hikers, rowers and everyday athletes training with us through our global online Kettlebell Athletes Membership all of which use this formula to STAY READY for whatever life throws their way!

FOOT & ANKLE STRENGTH

For the past 3 years we have been training BAREFOOT in our garage gym with a handful of kettlebells.

Our sweet spot is 5 training sessions a week for 60 minutes or less.

We start most of our sessions with calf raises and ankle mobility exercises to make sure our first point of contact with the ground is strong, mobile, and stable.

A huge part of building up our foot and ankle strength has been wearing Vivobarefoot shoes for everyday life including walking, jogging, and hiking.

It's been a slow and steady process strengthening our feet these past 3 years to tolerate barefoot shoes around the clock so be mindful.

We wore the minimalist Magna Lite hiking boots by Vivobarefoot for all 6 days of climbing Kilimanjaro.

The Magna Lite’s provided enough support while also allowing our toes to grip the unstable terrain that Kilimanjaro presented.

Their wide toe box provided a comfortable amount of space for our toes to splay & connect with the ground for better balance & stability.

To grab your pair of Vivobarefoot use our code KBATHLETES for 10% off your order.

FORCE ABSORPTION / DECELERATION

 We use plyometric training to create elastic tendons and turn our feet, ankles, and knees into shock absorbing springs.

Pogo hop variations on two feet, split stance, and single leg prepared our feet and ankles for the impact of climbing 37 miles over 6 days.

Our training also includes jumping, kettlebells swings, and kettlebell athletic training to prepare our bodies to ABSORB massive amounts of force.

Our knees thanked us for all of the preparation as we knew descending the mountain would require absorbing thousands of steps!

SINGLE LEG STRENGTH & MOBILITY

Training single leg strength the past few years was the key to our success.

One of the biggest advantages of kettlebell training is that you are able to move your body freely front to back, side to side, and into rotation.

Unlike barbells where you are planted on two legs kettlebells allow you to isolate one leg at a time to address strength & mobility imbalances.

Kettlebells are a dynamic tool that translate perfectly to athletic performance, sport specific training, and daily function.

Our legs never ran out of gas. All of the lunge & squat variations along with single leg exercises more than prepared us for this epic hike!

We felt extremely confident navigating difficult terrain, taking large awkward steps up rock walls, and maintaining the necessary pace to finish our hike at a reasonable hour every day.

BALANCE & PROPRIOCEPTIVE TRAINING

Balance and proprioceptive training saved us from some BIG falls.

Mount Kilimanjaro had every terrain you could imagine. A lot of loose rocks, big steps, roots, uneven terrain, and thick mud.

We spend the first 10-15 minutes of our kettlebell sessions warming up with exercises that train balance, core stability, and body awareness (proprioception).

Knowing where your body is in space improves coordination, reaction time, and is a cornerstone to athletic performance.

Exercises like the Hip Airplane, Turkish Get Up, & Kickstand Swing put us in positions where our balance is challenged.

Our movement practice forces us to be present, move with PURPOSE, and get a better mind to body connection.

CARDIOVASCULAR ENDURANCE 

Having the endurance to hike for 8-14 hours a day over 6 days is a non-negotiable for a pleasant experience.

Leading up to Kilimanjaro we walked 4-6 miles a day & jogged 3-4 miles 2x/week in our barefoot shoes.

Our kettlebell training includes 4 days of strength training, 2 of those sessions include conditioning, and 1 day a week is dedicated to mobility & core to keep our bodies feeling fresh.

We like to train our cardiovascular system with our kettlebells by incorporating EMOMs and IRON CARDIO.

Every minute on the minute (EMOM) is a high intensity interval training format that enhances your anaerobic system while Iron Cardio is steady state cardio that builds your aerobic base.

In simpler terms, we train for both high and low intensity cardiovascular endurance.

Kilimanjaro is an experience of a lifetime!

We will be sitting in awe of this experience for the rest of our life.

If you'd like to try our style of functional kettlebell training join our global team of Kettlebell Athletes! 

Ask us anything about climbing Kilimanjaro directly on Instagram @kettlebellathletes or email us at [email protected] so that we can answer all of your questions on future blog posts!

Sending you strength & good health!
Dr. Bijan and Gabby