Kettlebell swings, high pulls and snatches using Tabata intervals for 6 minutes.

Originally posted 2010-08-22 10:04:56.

The kettlebell has rapidly been gaining popularity in the health and fitness market. The thing about kettlebells is that they are a serious piece of kit. When you swing a 16kg or 20kg weight around in the air you need to have some idea of how to handle it. That’s why I’d suggest anyone starting wilth kettlebells purchase a kettlebell workout so they can get a handle on how the kettlebell is best used. My favourite kettlebell workout is Providence from Anthony Diluglio. Its a great full body kettlebell workout. Providence was filmed on location in the heart of Providence, Rhode Island. The first ever “work-along” kettlebell DVD puts the experience of America’s top kettlebell trainer, right in your living room. The workout is available here.

Below are some descriptions of kettlebell exercise that can be put together for a full body workout.

1. The Kettle Bell Swing

This is the basic movement in a Kettlebell workout, just like the fundamental steps in other types of exercise programs. Everyone who wishes to learn how to use the Kettlebells to lose weight must master this movement before moving on.

To perform a swing, lower your body into a squat position, with your feet adjusted to shoulder width and your weight on your heels. Grasp the Kettlebell between your legs with both hands as your arms are extended. Start to rise up pushing with your legs, and extend the kettlebell out and up until you have managed to lift it up to shoulder height.

You want to push your hips outward and use your lower body to push the Kettlebell up, you can assist with your shoulders, but do not rely on them or your arms to do the extension, and you want to use your lower body as much as possible.

2. Alternating Floor Presses

Another exercise that is key to a basic kettlebell workout is alternating floor presses. To do these, lie flat on your back with a kettlebell in each hand. Start by raising your right hand with all the way up, and then slowly lowering it back down.

It may be necessary to twist your body towards the opposite side as you do this. Repeat the process by alternating to your left arm and then back to your right. For safety, if you are new to these exercises, try to have a friend or workout partner spot you.

3. Kettlebell Clean and Press

To do a Kettlebell clean and press, conduct a swing, but keep your elbow pressed in as you lift the Kettlebell up to your shoulders. Once it is at your shoulders, back down into a half squat, and use your arm and lower body strength to lift into a standing position with the Kettlebell lifted above your head.

4. Front Squats

Front squats are a great beginner exercise for a Kettlebell workout that can tone almost every part of your body. To start, move your feet to shoulder width apart, and hold the Kettlebell with both hands in front of you straight out from your chest.

Slowly dip down into a squat while keeping the Kettlebell level with your chest. This takes an incredible amount of effort on your part, and it is okay to lean forward a tiny bit if needed when you are a beginner. Once your thighs are parallel to the floor, you can begin rising back up to the starting position to repeat.

Front squats performed with kettlebells are far more effective than just performing the squats alone. To complete them properly, stand with your legs about shoulder width apart, and the Kettlebell extended in front of your chest. Bend down with your knees slowly, while the kettlebell remains extended. When your legs are parallel to the floor, raise yourself back up to a standing position and repeat again.

5. Kettlebell Lunges

To do a kettlebell lunge, step forward with your right foot and go down into a lunge position. Once you are in a full lunge position, pass the kettlebell through your legs to your other hand, and then stand back up straight again. Step forward with your left foot and repeat the steps again as many times as needed.

6. Elbow to Knee Crunches

Hold the Kettlebell above your head, and then bring it down with your elbows tucked in, as you raise your right knee up to touch your elbows. Raise the Kettlebell again and repeat using your left knee. This intense exercise can work your arms, abs, and shoulders as well as your legs.

7. Overhead Squats

You perform a Kettlebell overhead squat in the same way as you would a regular squat, but as you bend down into the squatting position, you raise the weight above your head. If you are knew to Kettlebells, then you may want to have a friend or workout partner spot you until you get used to doing this.

If this has wet your appetite and you’d like to get started with kettlebells you can purchase the kettlebells pictured above from here.

Originally posted 2010-07-28 16:41:25.

Basic kettlebell drills that can be done anywhere.

Tabata circuits of 20 seconds work followed by 10 seconds rest. Movements used are the clean, squat and press into a figure of 8 to hold.

Art of Strength: Newport is the second in the world’s 1st work along kettlebell DVD series by Anthony Diluglio.

This workout is a circuit style kettlebell workout, it’s a tough workout divided-up into 10 “rounds” including a 5 minute snatch test. Most rounds take about 4 minutes and consist of continuously alternating between two exercises for 4 minutes then ending with 1 minute of abdominal work before allowing a 1-minute rest before the next round. Most of the ab-work is done with bodyweight while most of the other exercises are done with 1 Kettlebell.

AOS Newport Preview.

The instruction makes clear that this workout is designed to be done with two particular kettlebells, gender specific: 8kg for women; 16kg for men.

Beautifully produced with the scenic backdrop of Newport, Rhode Island, this should be a mandatory addition to every kettlebell enthusiasts library. The DVD is available via the AOS website.

This was my workout for 1st August.

Kettlebell Complexes string several Kettlebell exercises together to create one smooth flowing set of movement. This type of training is excellent to work a huge amount of musculature in a short amount of time. The conditioning aspect of this type of training is great, you’ll find yourself huffing and puffing after repeating a sequence just two or three times.

Kettlebell Snatches
Kettlebell Clean & Press
Kettlebell High Pull and Squat for 2 minutes time
Kettlebell Swings
Kettlebell Squat to press

Reps are 5 on the right, then 5 on the left, then 4 on the right, then 4 on the left and so on down to 1.
I worked through this circuit 3 times. This was my workout for July 22nd.

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