This evenings workout was a kettlebell workout using a 20kg kettlebell and my own bodyweight:

After warming up I performed: Ten rounds of squat thrusts for 30 reps and then one arm kettlebell swings 15 reps each arm. A round is one set of squat thrusts and one arm kettlebell swings done back to back with as little rest as possible between rounds, just enough to shake out your body and grab a quick drink of water. The squat thrust is a bodyweight exercise in which you squat down, get into the top position of a pushup, and then get back to up the standing position.

Originally posted 2010-07-17 18:26:44.

The kettlebell, or Girya in Russian, is an old Russian strength and conditioning tool. Although it first appeared in a Russian dictionary in the year 1704, nobody is really origin of the kettlebell, although there are theories. One of the theories is that the kettlebell started life as a farmer’s counter balance, used to measure out quantities of goods on balance scales. As is the nature of people to compete and test their strength against others, the balance weights were then also used in competitions to see who could lift them the most.

The Scots claim it to be from the ancient highland games or curling competitions which date back thousands of years since the Picts who are indigenous to Scotland roamed and lived within its borders. Their kin folk the Celts lay claim along the same lines to the heritage that is the kettlebell. Highland strongman still throw a curling stone type weight over a high bar and practice various techniques with this type of weight.

The design of the kettlebell makes the transition from and into different movements easy. The ideal kettlebell should be a sphere with a flat bottom and a handle wider than a hands width. The handle should be thick enough for you to put that you can put your thumb over the tip of your index finger, a too thick handle may result in grip loss. The handle height is also important, when the bell is racked the belly of the bell should rest on the back of your forearm and not the wrist. To make the transitions smooth the handle width should me neither too wide or narrow. With the growing popularity of kettlebell training manufacturers are now making kettlebells available in a multitude of colours and designs. Competitive kettlebells are more expensive than standard kettlebells as they are hollow so as to retain the same “footprint” regardless of weight as an example an 8kg/18lb bell will have the same dimensions as 12kg/18lb bell.

The thing that makes the kettlebell the great workout tool it is, is the shape and design, the transition between movements are easy and fluid and kettlebells are particularly suited to exercises such as jerks, clean and jerks snatches and swings, which although they can be done with a dumbbell would be more difficult.

The kettlebell allows for complex full body movements that engage the major muscle groups that makes it an extremely effective training aid. Muscles are forced to work together across several plains of motion whilst maintaining balance and control. Kettlebells are great for targeting the five components of fitness, strength, flexibilty, body composition and muscular and cardiovascular endurance. Since both strength and cardiovascular systems are challenged the result is a workout that saves time, burns calories and since kettlebell training is so intensive a workout can be completed in half the time of a traditional workout.

The kettlebell can seem quite intimidating at first, but practicing and perfecting a few of the exercises can soon make your workouts dynamic and enjoyable. Give the kettlebell a try and I’m sure it’ll become and essential part of your routine. Great value kettlebells in the UK are available here.

Originally posted 2009-08-19 11:12:04.

15, 2 minute rounds of kettlebell exercises 5 on the left 5 on the right alternating for 2 minutes, 1 minute rest in between rounds. 16kg Kettlebell.

Round 1. Kettlebell Swings
Round 2. Kettlebell Cleans
Round 3. Kettlebell Squats
Round 4. Alternating Kettlebell Floor Press
Round 5. Seated Shoulder Press
Round 6. Kettlebell Rows
Round 7. Tactical Lunges for Time
Round 8. One Legged Squats
Round 9. Windmills
Round 10. Triple Crush
Round 11. Sling Shot into a Figure 8
Round 12. Sumo Deadlifts
Round 13. Kettlebell Clean and Press
Round 14. Pullovers, Russian twists, Sicilian crunch
Round 15. 3 Minutes of Snatches

Originally posted 2009-04-30 17:48:53.

This evenings workout was the Art of Strength Providence using a 16kg kettlebell.

Originally posted 2009-07-25 18:52:22.

Kettlebell workout. Reps are 5, then 4, then 3, then 2, then 1 on the right and 5, then 4, then 3, then 2, then 1 on the left.

* Snatch
* Clean and Press
* Front Squat 2 minutes
* Bent Over Row
* Lunge 2 minutes
* Swing
* Burpees 1 minute

Using a 16 kg kettlebell I worked through this workout twice. This was my workout for July 19th.

Originally posted 2009-07-19 14:34:16.

Common sense and good judgement are prerequisits for all kettlebell related activities. These are my top 10 tips for safe use of the kettlebell.

1. Increase the kettlebell weight gradually.
2. If in trouble drop the kettlebell.
3. Train on a surface that won’t be damaged by a dropped kettlebell.
4. Have a 15-20 feet/5-6 meter diameter of space to work in.
5. Exercise away from other people.
6. Give the kettlebell 100% of your attention.
7. Balance exercises by using both sides of the body.
8. Wear flat soled shoes, a running shoe with an elevated heel may not allow proper form and balance.
9. Maintain control by not exercising to the point of fatigue.
10. Practice the kettlebell movements with little weight until you can achive proper form, only then increase the weight.

Always do a full body warm up before starting a kettlebell workout. Maintaining proper form will reduce the chance of injury and maximise the benefits of the kettlebell workout. Don’t sacrifice form in favour of more repetitions. Breathe properly when exercising. The general rule of thumb is to breath out when exerting and to breath in on the return part of the exercise. Don’t forget that a cool down is just as important as warm up. Perform 5 to 10 minutes of light aerobic exercise, this will flush out any potentialy harmful lactic acids.

Originally posted 2011-08-18 14:50:52.

This evenings workout was “The Art Of Strength: Providence“. 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, Anthony DiLuglio, right in your living room.

So, you bought a kettlebell… you learned a few drills… now what? Let Anthony demystify the fine art of kettlebell circuit design. Just follow along (or try to keep up) and prepare for a tough 50 minute workout.

Originally posted 2009-06-07 19:43:52.

Basic kettlebell drills that can be done anywhere

Originally posted 2009-04-28 15:20:35.

This Kettlebell workout from dragondoor.com was brought to my attention by Graeme in a comment he posted on one of my posts. Thanks Graeme.

Minutes 1 and 2:
Around the Body Pass. This is my first exercise for every kettlebell workout. It is a beautiful opening move, and helps prepare my mind as much as my muscles for the coming real work.

One minute in a clockwise direction, and then one minute counter-clockwise.

Minutes 3 and 4:
Halos. I’m showing a slightly different version of this exercise. Holding the kettlebell by the ball, handle downward, move the kettlebell in a slanted orbit, the back of the orbit is at head level and the front of the orbit is at chest level. Inhale and open the chest while the kettlebell is behind your head.

One minute in a clockwise direction, and then one minute counter-clockwise.

Minutes 5 and 6:
Figure 8s. Keeping your back flat, and the weight on your heels, pass the kettlebell through your legs in a figure 8 pattern. This will open your groin and adductors.

One minute in one direction, and then one minute in the opposite direction

Minute 7:
Good Morning Stretch. Time to stretch the lower back and hamstrings. Cradle the kettlebell close to your chest with folded arms. Bend over with a straight back until you feel the stretch reflex of your hamstrings. Then bend your knees slightly, round your back, drop your head, and roll up slowly. Finish each repetition by lifting your chest

One minute.

Now, you’ve completed the warmup. It is time to begin the body of the workout.

Minute 8:
Windmill, left arm. The Windmill is great movement, working the core and upper body, while developing hamstring strength and flexibility. Whenever I include this exercise, I put it close to the beginning of the workout, because it is the most technically difficult movement, and therefore has the highest risk of injury. Remember to point your feet away from the kettlebell and to keep looking at the kettlebell.

One minute, left arm only

Minute 9:
Squatting Around Body Pass. Feet shoulder-width apart, knees forward. Squat, as though you were sitting on a chair and perform the Around Body Pass, except when you pass the kettlbell behind you, it is passing under your thighs. This exercise works your lower back, hips and thighs statically, while your arms are engaged in moving the kettlebell.

One minute

Minute 10:
Windmill, right arm. Of course you have to work both sides.

One minute

Minute 11:
Squatting Around Body Pass. Your thighs may be complaining a bit at this point.

One minute.

Minute 12:
Single Arm Swings, left arm. Now we’re getting to the real work.

One minute.

Minute 13:
Turkish Get-Ups, left arm. Don’t put that kettlbell down, hold on to it. Lay yourself down and perform Turkish Get-Ups with your left arm. Keep your eye on the kettlebell.

One minute.

Minute 14:
Single Arm Swings, right arm. Keep your back flat and concentrate on that hip-thrust.

One minute

Minute 15:
Turkish Get-Ups, right arm. It probably feels good to lay down at this point, but don’t stop. These 4 minutes are actually the most difficult ones, and the centerpiece of the workout. The alternation of Single Arm Swings and Turkish Get-Ups is actually good news and bad news. The good news is that after the Swings, you get to lie down and perform a slower exercise. The bad news is that your blood is moving from one end of your body to the other, and there’s a level change. Both of these factors will tax all of your energy systems.

One minute.

Minute 16:
Side Lunge. Back to hip, thigh, and lower back work, with emphasis on the groin. Hold the kettlebell in front of you and keep your chest forward. Your lower body is working dynamically and your upper body is working statically.

One minute.

Minutes 17 and 18:
Snatch. Still working the lower body dynamically, with more emphasis on the core and shoulders.

One minute with the left arm, then one minute with the right.

Minutes 19 and 20.
Clean and Press This is not as much rest as you think, all of the blood is now racing to the upper body to fuel your traps, shoulders and triceps. There is an order here, the Swing is more difficult than the Snatch, and the Snatch is more difficult than the Clean and Press. Still, you may need to use your legs to help drive the kettlebell up.

One minute with the left arm and one minute with the right.

Just two minutes to go, but they’re going to be two very tough minutes. During these last two minutes, think about the last two minutes of a martial arts match. You’re tired, but the other guy has to be just as tired. Reach down inside and pull out everything you have left for these last two sets.

Minute 21:
Swing-Catch-Squat: Perform a Swing. At the top of the arc, release the kettlebell, and grab it by the ball. Pull it in to your chest and perform a squat. After completing the squat, give the bell a slight toss, and then re-grip it by the handle to swing it again. The entire body is involved in this movement, which also provides some excellent grip work.

Minute 22.
Deck Squats. Grip your kettlebell by the horns and perform your last set of total body, torment. If you’re really good, you can re-grip your kettlebell by the horns after your last toss of the kettlebell after your final squat of the Swing-Catch-Squats. Squat again, but move into a set of deck squats for your last minute of exercise.

This was my workout for Jul 13th. I performed this workout with a 16kg kettlebell.

Originally posted 2009-07-13 21:05:13.

The art of Strength: Providence is a total body workout that has 14 different exercises done in two minute intervals with a minute of rest in between. The workout is as follows:

Round 1: 2-handed swing, one arm swing, hand-to-hand swing 45 seconds each for time
Round 2: Cleans 5 on the right 5 on the left 4 on the right 4 on the left and so on…
Round 3: Chest presses 5 on the right 5 on the left 4 on the right 4 on the left and so on…
Round 4: Squats/sumo deadlifts 30 seconds squats 30 seconds sumo deadlifts
Round 5: One leg deadlift 5 on the right 5 on the left 4 on the right 4 on the left and so on…
Round 6: Windmills into an overhead squat 30 seconds on the right 30 on the left
Round 7: clean and press 5 on the right 5 on the left 4 on the right 4 on the left and so on…
Round 8: Flip and squat as many as possible in 2 minutes
Round 9: Tactical lunges as many as possible in 2 minutes
Round 10: Triple crush
Round 11: Sling shot into a figure 8 with a static hold 10 on the right 10 on the left
Round 12: Seated press 5 on the right 5 on the left 4 on the right 4 on the left and so on…
Round 13: One arm row 5 on the right 5 on the left 4 on the right 4 on the left and so on…
Round 14: Pullovers, Russian twists, Sicilian crunch
Round 15: 3 minute snatch test, continuous snatches for 3 minutes.

Originally posted 2009-04-25 18:55:37.