Sample Kettlebell Workout

Sample Kettlebell Workout

If you're new to 'Kettlebellin' and require a sample program you can swap and change and take idea from then check out this sample kettlebell workout below. It can be done in a circuit fashion or simply individual exercises which are repeated before moving on to the next if you're using heavier kettlebells



Kettlebell Swing (1 or 2 hands) - 2 x 20

Kettlebell Clean - 3 sets x 15-20 reps

Bent Over Rowing - 2 sets x 10

Front Squat (single or double) - 2 x 15

Guard Press Or Seesaw press - 2 x 15

Front Squat (single or double) - 2 x 15

Double kettlebell Jerk (or single kb jerk) - 2 x 10

Windmill - 2 x 8

Turkish Get Up - 2 x 5

The exercises used in Kettlebell lifting are very similar to Olympic Style Lifts and also replicate many other movements taken from ther modes of training such as bodybuilding. Due to the use of the full body in many movements kettlebells lend themselves very well to all types of sports especially those which are fitness based.

This workout can also be done in a kettlebell ladder fashion

Kettlebell Routines for Weight Loss

Kettlebell Routines for Weight Loss

Without a shadow of a doubt, kettlebells can be utilised to significantly speed up and help weight loss.

Whilst ploughing through the reps in my Kettlebell Snatch Challenge. I have noticed a significant amount of fat loss without really aiming for this result.

My advice is to create a goal for yourself and then be hell bent on achieving it.
If you don't have any road to follow you'll be lost.
There isn't a number 1 kettlebell routine for fat loss. Just plent of paths to choose.
I have had much success using kettlebell ladders to aid my training and fat removal.

In summary.

1. Find a goal - this maybe a certain amount of reps, volume, weight lifted through kettlebell reps.
2. Write it down and keep chipping away at it on a daily basis.
3. Use the grease the groove method to ensure you're constantly working on it daily.
4. Use Ladders to build up reps through out your session.
5. Ensure you use multiple exercises to avoid staleness and injury.
6. Take plenty of rest if you need it and listen to your body.
7. When you reach your goal move the goalpost further out.



Kettlebell Routines for Weight Loss

Kettlebell Clean and Press Workout

Kettlebell Clean and Press Workout

Had a great workout today.

Kettlebell clean ladder 40kg
1-6 reps each arm (up ladder only)

Double Kettlebell clean and press ladder 40kg x 2
1-7 reps each arm (up ladder only)

Double kettlebell jerk 40kg x 2
3 x 10 reps

Finished off with double kettlebell sumo swing 40kg x 2
3 x 10 reps

Cheers
Rob

Kettlebell Ladders

Kettlebell Ladders

Climbing up a ladder with a kettlebell? Good idea but not what I'm talking about (would make a great workout though)

Just a shorty on kettlebell ladders and a follow up to my recent post about how to do kettlebell ladders http://vietnamsportnews.blogspot.com/2008/06/kettlebell-ladders.html

If you're unsure of what a kettlebell ladder is then read that post.

It dawned on me yesterday jsut how much I do kettlebell ladders when I did a short training routine at work in my lunch time.

When do I use the kettlebell ladder?

When I'm at the beginning of the session and not wanting to leap too fast into it and I'm performing my warm up. Well I call it my warm but really it's the beginning of my kettlebell routine as I start off easier and build up to harder (in a nutshell)

So if you're finding it hard to motivate yourself at the beginning of your session then start off with some kettlebell ladder training and take it from there. Don't lose a kettlebell training session just because you didn't feel like it.

Rememeber you can also string together more than one exercise and make a really big kettlebell ladder.

This video is entitled kettlebell ladder for wrestlers and you'll see why



Kettlebell Ladders