Anyone Tried kettlebell Workouts?
- Thread starter sihart25
- Start date
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I've done a days kettlebell training along side my PT modules.
Awesome bits of kit. Can totally blitz yourself with just one of those. Definitely a great way to exercise, it's exciting and will strengthen the body.
It's not a great way to measure strength as such as it's more aerobic exercise than resistance training (generally speaking). Though you can do specific resistance exercises such as press, power clean, deadlift etc.
I keep meaning to use them when I get round to doing some conditioning work.
Awesome bits of kit. Can totally blitz yourself with just one of those. Definitely a great way to exercise, it's exciting and will strengthen the body.
It's not a great way to measure strength as such as it's more aerobic exercise than resistance training (generally speaking). Though you can do specific resistance exercises such as press, power clean, deadlift etc.
I keep meaning to use them when I get round to doing some conditioning work.
Caporegime
- Joined
- 21 Jun 2006
- Posts
- 38,367
spec me a kettlebell conditioning workout benny, i have 6 kettlebells and never used them once lol. only got them a month back and they need re-painted.
I've used them a couple times, great for general fitness and a good workout. Would love to start doing the classes again but doesn't really fit in well with my workout schedule and proper resistance training to me is more important.
Swings?
I'd probably prefer to use them as part of a circuit workout.
We did a 'ladder' on the training day.
10 swings, 1 press up
9 swings, 2 press ups,
8 swings, 3 press ups,
7 swings, 4 press ups,
6 swings, 5 press ups,
5 swings, 6 press ups,
4 swings, 7 press ups,
3 swings, 8 press ups,
2 swings, 9 press ups,
1 swing, 10 press ups,
No rest for the duration. That will leave you gassed and there isn't a single muscle you won't hit. You can also do tri sets. From example with different weight KB's:
5 single arm swings,
5 single arm swings other arm,
Change weight,
5 cleans on either arm,
5 cleans on other arm,
change weight
Jerk/press 5 per arm.
I've not really experimented with them yet to see what works but the ladder is deadly I can assure you. I got stuck with a 16KG for the whole 8 hour day!
Saw this on T-Nation before:
You do 2 workouts a week, the first being:
1) Double-KB clean and military press, 6 reps
2) Alternating renegade row, 6 reps (each side)
3) Turkish get-up, 3 reps (each side)
4) One-arm front squat, 8 reps (each side)
5) One-arm KB swing, 15 reps (each side)
Here's the second:
1) Double-KB clean and push press, 7 reps
2) Double-KB bent-over row, 8 reps
3) One-arm windmill, 5 reps (each side)
4) Double-KB front squat, 5 reps
5) Hand-to-hand KB swing, 12 reps (each side)
With just 30 seconds between exercises and 90 seconds between rounds, with a total of three rounds.
Here's the article T-Nation
You do 2 workouts a week, the first being:
1) Double-KB clean and military press, 6 reps
2) Alternating renegade row, 6 reps (each side)
3) Turkish get-up, 3 reps (each side)
4) One-arm front squat, 8 reps (each side)
5) One-arm KB swing, 15 reps (each side)
Here's the second:
1) Double-KB clean and push press, 7 reps
2) Double-KB bent-over row, 8 reps
3) One-arm windmill, 5 reps (each side)
4) Double-KB front squat, 5 reps
5) Hand-to-hand KB swing, 12 reps (each side)
With just 30 seconds between exercises and 90 seconds between rounds, with a total of three rounds.
Here's the article T-Nation
I've got an adjustable kettlebell, can set it between 6.5kg and 40kg. I've done classes and played around with them a fair bit, there's loads of material out there if you want to get deeper into it.
It all starts with kettlebell swings and there are 3 types, russian swings which are the most intense but least athletic, GS swings which are more athletic and explosive and american swings which are full range of motion. Most of the movements branch out from the swing.
here's a workout I liked;
With a 24 KG Kettlebell
3 KB Swings, 21 Sumo deadlift high pulls
6 Swings, 18 SDLHP
9 Swings, 15 SDLHP
12 Swings, 12 SDLHP
15 Swings, 9 SDLHP
18 Swings, 6 SDLHP
21 Swings, 3 SDLHP
For time.
try this one, took me 9 minutes 40. I did full ROM "american" swings where you lock out at the top and ears past the elbows.
It all starts with kettlebell swings and there are 3 types, russian swings which are the most intense but least athletic, GS swings which are more athletic and explosive and american swings which are full range of motion. Most of the movements branch out from the swing.
here's a workout I liked;
With a 24 KG Kettlebell
3 KB Swings, 21 Sumo deadlift high pulls
6 Swings, 18 SDLHP
9 Swings, 15 SDLHP
12 Swings, 12 SDLHP
15 Swings, 9 SDLHP
18 Swings, 6 SDLHP
21 Swings, 3 SDLHP
For time.
try this one, took me 9 minutes 40. I did full ROM "american" swings where you lock out at the top and ears past the elbows.
Associate
- Joined
- 25 Jun 2005
- Posts
- 1,092
I am so trying that swing/press up ladder. That sounds great.
Associate
- Joined
- 25 Jun 2005
- Posts
- 1,092
The swing/press up ladder is def hard than you'd think. I'm gonna try going back up to ten next time.
