Kettlebell Exercises that will get in shape for the summer
January 7, 2009
The biggest paper weight ever
So now that you read my other posting on the different types of kettlebells that are out there, let’s take a look at the different kettlebell exercises that would get your ripped in no time. These exercises ought to be taken up 3 times a week, with the sets and rest times indicated. As usual, whenever taking up any new exercise program make sure you are fit enough to do so. If you have any health concerns check with your doctor before proceeding with a kettlebell training regimen. Kettlebells are an extreme form of fitness conditioning, and not for the faint of heart, literally!
Also, make sure you stretch your major muscle groups well before beginning, as well as getting your heart pumping a little. If you do kettlebells correctly it is a major cardio event, so be prepared.
KETTLEBELL CLEANS
This exercise is performed by keeping your torso straight, and bending forward from the hips slightly. Then in an explosive move you lift the kettlebells by extending the hips, knees and ankles, getting the kettlebells to your shoulder level. Keep your elbows out and the kettlebells close to your body at all times. When you have them shoulder level rotate your elbows around and under the kettlebells, ending with your wrists against your shoulders and hips and knees flexed to help absorb the weight. Do this exercise in three sets of 15-20 reps, with 15-30 seconds rest between.
SINGLE ARM KETTLEBELL ROWS
Standing with your feet hip width apart, slightly bent knees, bent at hips with a straight back. Hold onto something immovable around waist height to help support you during the exercise. Then grab the kettlebell in the free hand and let it hang toward the floor. Keep your elbow tucked in and raise the kettlebell up to your torso, squeezing your shoulder blades together at the top, then lower the kettlebell and repeat. Do this one as well in three sets of 15-20 reps with the same rest periods.
ALTERNATING FLOOR PRESS
Lying on your back with a kettlebell in each hand, perform a press to the sky with each one, alternating and twisting your body slightly to involve muscles of the upper back and shoulders as well as the chest and arms. Again, three sets of 15-20 reps and the proscribed rest periods.
KETTLEBELL FRONT SQUATS
Holding the kettlebells at chest level in front of you, and with your feet a little bit wider than hip width apart and knees slightly bent, perform a squat to the point where your thighs are parallel to the floor, making sure that your knees are over your feet and that your torso is a bit forward to maintain balance. Don’t go beyond parallel. Once down there, return to the starting position and guess what? Repeat for three sets of 15-20 reps each, making sure to get your short rest in between.
SINGLE ARM KETTLEBELL JERKS
With your feet shoulder width apart and knees lightly bent, (see a recurring theme here?) hold your kettlebell near your ear with your palms facing forward. This exercise is an explosive one, and the next step would be to perform a quick quarter squat, and then immediately extend your legs while at the same time pressing your kettlebell up above your head, making sure to keep your kettlebell and wrists over your elbow. Make sure to employ your legs to give you the ability to lift heavier weights in this exercise. Once again, three sets of 15-20 reps.
KETTLEBELL SWINGS
One of the more popular and signature kettlebell exercises, this one is performed by grasping your kettlebell and holding it between your legs, with your body bent over and back as flat as you can make it.. The move consists of swinging your kettlebell backwards and then making a forceful move forward bringing the kettlebell up to your chest level, while keeping your arms straight and extending your legs. Repeat this move for three sets of 15-20 reps. This one is a definite cardio blast, so be prepared! You can alternate arms to get a balanced workout.
KETTLEBELL WINDMILLS
Windmills are performed by extending one arm straight overhead with a kettlebell. Then bend over at the hips while making sure to keep your back flat and grasp the other kettlebell and essentially dead lift it while raising your body back to an upright position, all the while maintaining the other kettlebell above you. Do your reps and then switch up arms for a balanced workout.
While there are many more exercise that can be added to make for a fuller, more complete workout, these basics will give you a good start toward success with your kettlebell training. If you are in training for a specific sport, you’ll come across exercises that will be very sport-specific, and greatly aid you in your training.
One of the hallmarks of success with kettlebells or any other training method for that matter is consistency. Make sure that however you construct your routine, that it is one that is neither too hard nor too wimpy. Being able to consistently train at this extreme level will bring results you’ve never had before, but only if you build a smart routine and then stick like glue to it! get involved with a good instructor if you can, or find like-minded people to work out with and you’ll find your success!
Want to purchase a kettlebell?
December 25, 2008
I found this article reviewing some of the most popular kettlebells out there. I have a Dragon Door that I believe is extremely comfortable. The handles aren’t too big and can be used by both sexes without a problem. Visit these sites and check them out for yourself. If you don’t like the feel, you could always return it. Once you get one, make sure to search keyword: “KETTLEBELL”
ETALON $125 to $165, adjustable weights; www.usgsf.com. The official kettlebells of the United States Giveroy Sport Federation, these are the bells used in competitions. “A must for those who want to practice lifts with old-school Russian-style bells,” Ms. Kleidman said. The bells are larger than most, with a 35-millimeter handle. The hollow weights can be made heavier by unscrewing them and adding sand or coins. Ms. Kleidman called these the best choice for competitors who want to master traditional lifts.
GO FIT $29.99 to $89.99, 10 to 45 pounds; www.target.com. The brightly colored balls have black handles, which Ms. Kleidman found to be “the most slippery.” She doesn’t like the “flat edges on the side of the weight’s body,” as it “changes the inertia of the bell.” The bright-colored rubber coating is thick, and good for home exercisers who don’t want to scratch their floors.
MUSCLE DRIVER $30.95 to $63.95, 10 to 35 pounds; www.muscledriver.com. The handles on these kettlebells are the thinnest of the group, and may cut into the user’s hands after a long set, Ms. Kleidman said. The handle is “not my favorite” and “rolls around the hand a little more than I like.” It may present a grip problem for people who perspire a lot or are working out for an extended period. The brand’s fitness version features red vinyl-coated bells.
DRAGON DOOR $75.95 to $295.95, weights from 10 to 106 pounds; www.dragondoor.com. This bell is “very comfortable and well balanced,” Ms. Kleidman said, making it “one of my favorites.” This expensive brand, she said, sells out quickly. The handle is very smooth, which “may make it difficult, especially for beginners, to perform certain movements.”
KETTLEBELL CONCEPTS $23.99 to $87.99, 10 to 79.2 pounds; www .kettlebellconcepts.com. This less-expensive kettlebell is a “must have,” and the “best value,” Ms. Kleidman said. She praised the handle’s smooth finish, which was “neither too slick nor too rough” and feels “great in the hand.” She recommends ordering the gray kettlebells, as the black finish can chip off.
POWER MAX $38.80 to $206.25, weights from 8.8 to 110 pounds; www.gillathletics.com. The kettlebell is “very well balanced,” due in large part to its slightly thicker handle. They are “easy to manage” and a good start for exercisers new to kettlebells, Ms. Kleidman said. The handle is a “little bit rough,” Ms. Kleidman said, and may require some sanding. But that roughness can “help your hand feel where the bell is going when you swing it overhead.”
My personal interpretation of the kettlebell by weight, lol. This was intended to be for men looking for the right weight, so ladies, please don’t get offended. Enjoy!!
26lbs.
“I’m out of shape but about to fix it!”
-aka- I eat Honey Nut Cheerios all the time!!!
35lbs.
“I’m in ok shape and ready to step it up”
-aka- I chew sunflower seeds in its entirety!
44lbs.
“I am ready for another dramatic strength gain”
-aka- I spit out of a moving vehicle!
53lbs.
“I’m stronger than average, especially in overhead lifts.”
-aka- I have hair on my chest that sneaks out of my shirt near the buttons.
62lbs.
“I am ready for a dramatic challenge and greater strength benefits”
-aka- I split wood with one chop while standing on one foot with a beer in hand.
70lbs.
“I’ve been lifting kettlebells for awhile, I know what I’m doing”
-aka- I would slap my own mother.
88lbs.
“I can press my bodyweight for reps. I’m very experienced.”
-aka- I like long walks in a dark allies filled with low-lifes, rabid animals and ninjas throwing ninja stars .
106lbs.
“I’m a highly experienced kettlebell lifter.”
-aka- I chew glass with my bazooka gum and can blow bubbles.
WOD – 122308 (Christmas Eve’s Eve)
December 23, 2008
Not sure where you’re at, but it was still colder than we wanted it to be. The aches from LaTisha’s workout yesterday didn’t make things better, but the story must go on. Below are some pics from this morning. We kept it simple, but still made it an anaerobic workout to help get through this sticking points as we take on new challenges this year..may it be 5Ks, 10Ks, 10 milers, half marathons, full marathons or just trying to be a better you.
WARMUP
Jog, various calisthetics
WORKOUT
CORE TWIST & REACH (2 Minutes, 1.5 Minutes and 1 Minute)
(1) Grab a medicine ball or a dumbbell
(2) Partners are back to back
(3) Partner #1 takes the weight and passes it to Partner #2 from between the legs.
(4) Partner #2 now takes it, twists their body to the right and passes it to Partner #1
(5) Continue, switching sides each time
30 Reverse Crunches
30 Supermans
30 Steam Engines
REPEAT X 3 (Reducing the time for the Core Twist & Reach for 1.5 minutes and 1 minute)
THE MEAT & POTATOES of the Morning
4 Stations, 1 Minute @ each station, 4 Rounds
1. Pushups
2. Bicep Curls
3. Squat Jumps
4. Kettlebell Swings
“Start Strong..Finish Stronger”
Shiao getting some extra pushups in
Squat jumps anyone?
Pushup station
Kettlebell swings (Great exercise)
Going hard on the final stretch
Josie working in the back
AlQiyamah jumping (Great work Team)
Margaret moving so fast, that you can’t even see her, lol
Saved by the kettlebell – Low budget fitness tool
December 8, 2008
A kettlebell isn’t much to look at — it’s basically a cannonball with a handle.
And yet, this decidedly low-tech device has become a hot fitness trend. Kettlebell guru Jessica Huthmaker swears that the cast-iron weight is a key that opens a world of fitness opportunities as you swing it, fling it and hoist it.
A 300-year-old workout invented by Russian strongmen and later adopted by the Russian military and Olympians, the kettlebell is getting a new life among American athletes and fitness fans. Thanks go mainly to kettlebell missionary Pavel Tsatsouline, who has been preaching the benefits of the humble kettlebell for several years.
Then, about a year ago, kettlebells caught on in the celebrity circuit, with Sylvester Stallone, Jennifer Lopez and Matthew McConaughey among the many stars who adopted the antique Russian weights into their workouts. Iron Core, an all-kettlebell gym, opened in California, and mainstream stores such as Target recently started stocking kettlebells in the fitness aisles, in bright yellows, reds and oranges to dress them up a bit.
Huthmaker represents the new wave of kettlebell enthusiasts. The vast majority of her clients are women who look more like aerobics class refugees than Russian strongmen, and their goals are typically toning and weight loss rather than bulging muscles.
She thinks women are more open to anything that works — and “anything that will make my butt smaller.”
Huthmaker found kettlebells about four years ago and got hooked.
“I’ll never go back to regular old training,” said Huthmaker, who began as a weightlifter and bodybuilder. “This is a lot more fun. I’d call it the most efficient way to burn fat and get in shape.”
But, really, what’s the attraction to flinging around a bowling ball for a half-hour?
Erin Hagmaier thought she had a bruise on her arm the first time she grew a muscle large enough to cast a shadow on her skin. Hagmaier wasn’t working out at all before she started training on kettlebells with Huthmaker in September. Since then, she says she’s lost several inches as well as 7 pounds of body fat. And she has those muscles she never had before.
Now, she’s working out with kettlebells three or four days a week.
“I like that when I get to the gym, 40 to 50 minutes later we’re done,” Hagmaier said. “A lot of the guys working out are there two or three hours a day to get the same results I’m getting.”
A kettlebell program can be cheap or expensive, depending on how much face-to-face motivation you need.
So, after a handful of sessions with a trainer to learn safe techniques, one could simply buy a DVD and a single kettlebell (starting at roughly $50) and train with that until they’re strong enough to need more weight.
Source: www.goerie.com
WOD – 081408
August 14, 2008
WARMUP
1) 400m Run
2) Jumping Jacks
3) Jumping Squats
4) Pushups
5) Mountain Climbers
6) 30 Second Planks
7) 1-Minute Jump Rope
1st Part of the TURKISH GET UP (20L/20R)
REPEATED VARIOUS COMBINATIONS
CORE WORK
20 Crunches (hands on ears)
9) 20 Leg Crunches (on butt, legs extend all the way out, then bring back in, crunch abs and raise your butt off the ground)
REPEAT X 2
WORKOUT
10) 21-15-9
Kettlebell Swings
Alternating T-Pushups (Pushup position on weights, pick up the weight and form a “T” with your body. Do that on each side)
- Perform 21 KB swings, then 21 Alternating T-Pushups
- Then, perform 15 KB swings, then 15 Alternating T-Pushups
- Finally, perform 9 KB swings, then 9 Alternating T-Pushups
RULES: Weights can not be placed down until complete
11) 20 Bicep Curls (biceps)
12) 20 Tricep Kickbacks (triceps)
13) 20 Alternating Shoulder Presses (shoulders)
14) 20 Lateral Raises (deltoids)
15) 20 Good Mornings (lower back, core)
16) 20 Reverse Flys (upper back)
17) 20 Chest Flys (chest)
18) 20 Hammer Curls (forearms)
19) 1-Minute Jump Rope (as intense as possible while tightening the core)
WOD – 081408
August 14, 2008
WARMUP
1) 400m Run
2) Jumping Jacks
3) Jumping Squats
4) Pushups
5) Mountain Climbers
6) 30 Second Planks
7) 1-Minute Jump Rope
1st Part of the TURKISH GET UP (20L/20R)
REPEATED VARIOUS COMBINATIONS
CORE WORK
20 Crunches (hands on ears)
9) 20 Leg Crunches (on butt, legs extend all the way out, then bring back in, crunch abs and raise your butt off the ground)
REPEAT X 2
WORKOUT
10) 21-15-9
Kettlebell Swings
Alternating T-Pushups (Pushup position on weights, pick up the weight and form a “T” with your body. Do that on each side)
- Perform 21 KB swings, then 21 Alternating T-Pushups
- Then, perform 15 KB swings, then 15 Alternating T-Pushups
- Finally, perform 9 KB swings, then 9 Alternating T-Pushups
RULES: Weights can not be placed down until complete
11) 20 Bicep Curls (biceps)
12) 20 Tricep Kickbacks (triceps)
13) 20 Alternating Shoulder Presses (shoulders)
14) 20 Lateral Raises (deltoids)
15) 20 Good Mornings (lower back, core)
16) 20 Reverse Flys (upper back)
17) 20 Chest Flys (chest)
18) 20 Hammer Curls (forearms)
19) 1-Minute Jump Rope (as intense as possible while tightening the core)
WOD – 071408
July 15, 2008
425 out of 674 LIZ (34:21)
WOD – 071408
July 14, 2008
425 out of 674 LIZ (34:21)
WOD – 070308
July 4, 2008
WARMUP
1) 400m Run
2) 50 Ski pulls
3) 30 Vertical jumps
4) 20 Pushups
CORE WORK
5) Quadruped (Alternating sides)
6) 30 Second Side Planks (followed by vertical hip thrusts)
7) Quadruped Crunches (With arms and opposite leg extended, crunch the knees to elbow)
REPEAT X 2 SETS
WORKOUT
3 Stations: (#1) Jump Rope, (#2) Kettlebells, (#3) Pushups. The team was broken up into small groups and evenly distributed across the station. Each station lasts 1 minute, followed by NO REST.
MORE CORE WORK
30 Group sit-ups (see photo below)
WOD – 070308
July 3, 2008
WARMUP
1) 400m Run
2) 50 Ski pulls
3) 30 Vertical jumps
4) 20 Pushups
CORE WORK
5) Quadruped (Alternating sides)
6) 30 Second Side Planks (followed by vertical hip thrusts)
7) Quadruped Crunches (With arms and opposite leg extended, crunch the knees to elbow)
REPEAT X 2 SETS
WORKOUT
3 Stations: (#1) Jump Rope, (#2) Kettlebells, (#3) Pushups. The team was broken up into small groups and evenly distributed across the station. Each station lasts 1 minute, followed by NO REST.
MORE CORE WORK
30 Group sit-ups (see photo below)
What is a kettlebell Crush PushUp?
June 27, 2008
- Place a medicine ball on the floor. If you don’t have a medicine ball, a basketball or soccer ball with plenty of air would work.
- Place your right palm on the right side of the ball with your fingers pointing towards the floor. Do the same thing with the left hand on the left side of the ball.
- Extend your legs back into push-up position. You must apply a great deal of pressure against the ball with your palms in order to prevent your hands from slipping down the ball towards the floor. The curvature of the ball allows you to assist with your fingers gripping the ball as you do when palming a basketball.
- Assist only as much as necessary with your fingers. The goal is to get to the point where you completely support yourself with the pressure if your palms against the ball without helping with your fingers. This will greatly increase upper body tension.
What is a kettlebell Crush PushUp?
June 27, 2008
- Place a medicine ball on the floor. If you don’t have a medicine ball, a basketball or soccer ball with plenty of air would work.
- Place your right palm on the right side of the ball with your fingers pointing towards the floor. Do the same thing with the left hand on the left side of the ball.
- Extend your legs back into push-up position. You must apply a great deal of pressure against the ball with your palms in order to prevent your hands from slipping down the ball towards the floor. The curvature of the ball allows you to assist with your fingers gripping the ball as you do when palming a basketball.
- Assist only as much as necessary with your fingers. The goal is to get to the point where you completely support yourself with the pressure if your palms against the ball without helping with your fingers. This will greatly increase upper body tension.
Art of Strength Kettlebell Bundles
June 18, 2008
Get the:Bulldog Kettlebell with one bag of 10lb steel shot for $159 that’s a savings of $40
Bulldog Kettlebell with Outlaw Rope for $179.00 that’s a savings of $50
Bulldog Kettlebell with one bag of 10lb steel shot and the Outlaw Rope for just $199.00 that’s a savings of $50
Bulldog Kettlebell with one bag of 10lb steel shot and the Outlaw Rope along with the Art of Strength Kettlebell Clinic DVD for just $259.00 that’s a savings of $70
Did you notice those savings? Where else could you find such great deals on some of the hottest equipment and accessories in the fitness business?
http://www.artofstrength.com/OnlineStore/Punchbox/tabid/357/Default.aspx
Art of Strength Kettlebell Bundles
June 17, 2008
Get the:Bulldog Kettlebell with one bag of 10lb steel shot for $159 that’s a savings of $40
Bulldog Kettlebell with Outlaw Rope for $179.00 that’s a savings of $50
Bulldog Kettlebell with one bag of 10lb steel shot and the Outlaw Rope for just $199.00 that’s a savings of $50
Bulldog Kettlebell with one bag of 10lb steel shot and the Outlaw Rope along with the Art of Strength Kettlebell Clinic DVD for just $259.00 that’s a savings of $70
Did you notice those savings? Where else could you find such great deals on some of the hottest equipment and accessories in the fitness business?
http://www.artofstrength.com/OnlineStore/Punchbox/tabid/357/Default.aspx
Bulldog Kettlebell
June 12, 2008
Anthony DiLuglio (founder of the first mainstream kettlebell gym) to create the Art of Strength Bulldog Kettlebell. The AOS Bulldog is a fully loadable, light weight kettlebell. Weighing in at just 8.8lbs empty (making it perfect for travel) the AOS Bulldog Kettlebell will reach weights exceeding 60lbs when fully loaded, giving you, the trainer, the ability to train multiple clients through the day with only one kettlebell. Simply add or take away weight to suit the needs of your client’s. No more stocking up on huge quantities of kettlebells, one is all you’ll need.
Bulldog Kettlebell
June 12, 2008
Anthony DiLuglio (founder of the first mainstream kettlebell gym) to create the Art of Strength Bulldog Kettlebell. The AOS Bulldog is a fully loadable, light weight kettlebell. Weighing in at just 8.8lbs empty (making it perfect for travel) the AOS Bulldog Kettlebell will reach weights exceeding 60lbs when fully loaded, giving you, the trainer, the ability to train multiple clients through the day with only one kettlebell. Simply add or take away weight to suit the needs of your client’s. No more stocking up on huge quantities of kettlebells, one is all you’ll need.
Need Kettlebells?
June 11, 2008
If you don’t have a kettlebell, the time is now. Check PerformBetter.com for more information or you could click the image below. When you get the kettlebell, here is a quick workout for you.
The benefits of kettlebell training are undeniable which is precisely why many of the top strength coaches. Learn why and how it can help your athletes!
10 one arm swings r, l (right and left)
One-minute of jump roping
10 one arm snatches r,l
one-minute of jump roping
10 two-arm swing
one-minute of jump roping
10 one-arm clean and jerk
one minute of jump roping
10 one arm swings r,l
Want more? Check on the right-hand side under “kettlebell” or send me an email: fitness102@gmail.com
Need Kettlebells?
June 11, 2008
If you don’t have a kettlebell, the time is now. Check PerformBetter.com for more information or you could click the image below. When you get the kettlebell, here is a quick workout for you.
The benefits of kettlebell training are undeniable which is precisely why many of the top strength coaches. Learn why and how it can help your athletes!
10 one arm swings r, l (right and left)
One-minute of jump roping
10 one arm snatches r,l
one-minute of jump roping
10 two-arm swing
one-minute of jump roping
10 one-arm clean and jerk
one minute of jump roping
10 one arm swings r,l
Want more? Check on the right-hand side under “kettlebell” or send me an email: fitness102@gmail.com
Kettlebell & Rope Workout
June 8, 2008
Kettlebell & Rope Workout
June 8, 2008
5 Minute Kettlebell Workout
June 7, 2008
Use a 20kg bell, 16 or 24kg Kettlebell for this workout.
1 min Double Hand Swing
1 min rest
1 min Double Hand Swing
1 min rest
1 min Double Hand Swing
The 1 min rest can be substituted for a plank (increase difficulty by raising one leg a few inches off the ground)
5 Minute Kettlebell Workout
June 6, 2008
Use a 20kg bell, 16 or 24kg Kettlebell for this workout.
1 min Double Hand Swing
1 min rest
1 min Double Hand Swing
1 min rest
1 min Double Hand Swing
The 1 min rest can be substituted for a plank (increase difficulty by raising one leg a few inches off the ground)
Burpee Fest in 20 Minutes
March 7, 2008
Need a good 20 Minute Workout that will tax your conditioning and allow you to throw some heavy weight around? Try this one on for size.
-Burpees x 50
-DB Clean & Press: 1 left, 1 right until 5*
-DB Snatch: 1 left, 1 right until 5
(rest 30-45 seconds)
-Burpees x 50
-DB Clean & Press: 1 left, 1 right until 10
-DB Snatch: 1 left, 1 right until 10
(rest 30-45 seconds)
-Burpees x 50
-DB Clean & Press: 1 left, 1 right until 15
-DB Snatch: 1 left, 1 right until 15
Finish up with Abdominal Work and Bridging.
*DB = Dumbbell. Workout could also be done with Kettlebell.
Burpee Fest in 20 Minutes
March 7, 2008
Need a good 20 Minute Workout that will tax your conditioning and allow you to throw some heavy weight around? Try this one on for size.
-Burpees x 50
-DB Clean & Press: 1 left, 1 right until 5*
-DB Snatch: 1 left, 1 right until 5
(rest 30-45 seconds)
-Burpees x 50
-DB Clean & Press: 1 left, 1 right until 10
-DB Snatch: 1 left, 1 right until 10
(rest 30-45 seconds)
-Burpees x 50
-DB Clean & Press: 1 left, 1 right until 15
-DB Snatch: 1 left, 1 right until 15
Finish up with Abdominal Work and Bridging.
*DB = Dumbbell. Workout could also be done with Kettlebell.
What did one POOD say to the other?
March 6, 2008
DEFINITION: Its usage is preserved in modern Russian in certain specific cases, e.g., in reference to sports weights, such as traditional Russian kettlebells, cast in multiples and fractions of 16 kg (which is pood rounded to metric units). For example, a 24-kg kettlebell is commonly referred to as “one-and-half pood kettlebell” (polutorapudovaya girya). It is also sometimes used when reporting the amounts of bulk agricultural production, such as grains or potatoes.
