INT. A NICE WARM BEDROOM - 4 AM
The sounds of an alarm invade the darkness, shattering the early pre-dawn peacefulness and ripping you from your dreams like a jolt from an over-caffeinated energy drink.
You force yourself out of bed, slowly, carefully...painfully. Everything hurts. Everything. Your body feels like you've been run over by a wild-eyed chain-smoking Teamster driving a fully loaded Grip-truck. On top of the pain is the feeling of a hang-over except you didn't go out last night. You scarfed down a shameful amount of greasy fast-food from Jack in the Box and then passed out while watching re-runs of The Office-again.
You check your call sheet and see -DAY 2 of 20. You're only on DAY 2!
Well, at least today will be a little easier, you're living on the dolly for the duration.
Your phone CHIMES. You pick it up and check it, it's a text from the DP.
INSERT TEXT: Change of plans. Steadi plays. First up! Its a walk and talk. Only a "few" stairs. Director wants to know how low you can get.
Living the Dream! Right?
FITNESS FOR CAMERA
Working in the Camera Department as a Camera Operator can be very physically demanding. We are on our feet for 12 hours a day. We bend and contort our bodies while hand-holding a 30lb camera or climbing awkwardly around a dolly or Tripod. Some of us operate specialized gear like a STEADICAM, which is what I do; we really do ask a lot of our bodies everyday on set.
On every shoot, I get into at least one conversation about fitness that is specifically geared toward what we do so I decided to put together this collection of exercises and show you what has been working for me and how I train and maintain in order to perform at my best from day 1 to wrap day. Now I'm not giving medical advise and I do not presume to be an authority in sports medicine, BUT I know what works for me and I know this can work for YOU.
We need to train for stamina, agility, balance, flexibility, core strength and cardio endurance. But how does one do this without spending hours and hours at the gym?
Well I have a solution that requires only ONE small piece of equipment - The Kettle Bell.
THIS IS A KETTLE BELL:
The cool thing about these is the versatility they offer without the need to use a bunch of machines or even free-weights. Personally in my training, I use ONE, sometimes TWO( for two-handed exercises) Kettle-bells and that's it. I end each workout soaked with sweat, out of breath and feeling fantastic! I've also noticed that my endurance, flexibility and overall strength has markedly improved in amount of time, vs. blasting out reps on fancy gym equipment.
BASIC KETTLE BELL EXERCISES YOU NEED TO KNOW
All right, let's get on with it.
Here are some basic exercises that you can do even if you're not experienced or haven't been exercising regularly. This is a pretty complete list meant to be cherry-picked to suit your personal needs and fitness level.
IMPORTANT! Take it slow. Begin using very light weight to practice the form and avoid injury. Even with minimal weight you will still get a great workout!
Remember to STAY HYDRATED! I love these electrolyte pouches from LIQUID IV. I use them when I train and always throw a few in my set bag when I'm on a shoot.
THE KETTLE-BELL SWING - 3 sets of 10
This is one of the most basic and most important exercises that you can do. It works so many muscle groups all at once, including your glutes, your back, your shoulders, and your core. This is a great one to get the blood pumping and warm up your body. It's also great for coordination and balance.
THE ONE-HANDED SWING - 3 sets of 10
A variation of the basic KETTLE BELL SWING with the added challenge of doing it with one arm at a time, and switching between hands mid-swing.
THE BASKETBALL PASS WARM-UP - 3 sets of 20
This is a gentle warm-up that awakens and stretches your shoulders and activates your core.
THE GOBLET SQUAT - 3 sets of 10
This one works your core and legs as well as your arms. All of the muscles you use when squatting a hand-held camera for those 5-minute long takes.
THE KETTLE BELL CLEAN - 3 sets of 10 on each side
This is a building block for some more advanced moves. This is great for your shoulders and core and also for getting in some cardio. Think: hoisting a camera up onto a shoulder or tall set of sticks.
IMPORTANT: As the Bell rotates over your hand, you want to squeeze the handle to prevent it from smashing into your forearm.
THE HALO 3 sets of 10 on each side
Great shoulder work out for flexibility and strength. Add in a squat in between rotations for a burner that will get the blood pumping.
THE KETTLEBELL SNATCH - 3 sets of 10 on each side
A great and explosive maneuver that targets the whole body while kicking your cardio into high gear. Be sure to start out light as this is an advanced exercise.
IMPORTANT: As the Bell rotates over your hand, you want to squeeze the handle to prevent it from smashing into your forearm.
THE HAMMER CURL/HIGH PULL - 3 sets of 10 on each side
This targets the biceps and upper back and will have your muscles burning by the end.
KETTLE BELL SQUAT PRESS - 3 sets of 10 on each side
This is a traditional exercise that is great for building up shoulder strength.
ONE-ARMED SIDE-SWING - do as many as you can - work up to 3 sets of 10 on each side
This is a little more advanced than the basic Kettle Bell Swing. The One-Armed Side-Swing works to build ROTATIONAL POWER and COORDINATION while targeting your Traps, Shoulders, and Core. IMPPORTANT: BE SURE YOU CAN PERFORM THE OUTSIDE SWING BEFORE YOU TRY THIS ONE!
ADVANCED KETTLE BELL EXCERCISES
Here are a few advanced exercises to try once you've gotten the hang of the basic ones. Remember to take it slow, start out with light weight and focus on form to avoid injury.
ONE-LEGGED DEAD-LIFT
A basic dead-lift with the added challenge of balance. Remember to stay focused!
KETTLE BELL FLOW
String it all together. Experiment. The best part of KETTLE BELLS is that you can be creative and change things up so your workouts are never boring!
CLEAN/REVERSE LUNGE
Incorporate a traditional Clean with a Reverse Lunge for a routine that is a total body burner that will have your heart pounding!
ONE-LEGGED SHOULDER PRESS
Next-level challenge that demands focus and balance! Practice this WITHOUT weight first!
THE WRAP UP
So, there is a lot that can be done with just ONE piece of equipment!
The exercises that I've shared are meant as an introduction into the world of KETTLE BELL TRAINING, specifically for CAMERA OPERATORS. Feel free to create your own routine which works best for you and is geared toward your fitness level and needs.
Remember - SAFETY FIRST! Start out slow, focus on your form and IF SOMETHING HURTS, STOP TRAINING IMMEDIATELY!
I hope this article helps you in your journey to a long and happy career on set. If you enjoyed this article please leave a like or drop me a comment.
Now get after it!
