The Pistol Grip, or inverted, kettlebell position can add a crucial component to your kettlebell training. Up until now, the Pistol Grip kettlebell position has been seen as more of a feat of strength rather than an exercise variation that could be incorporated into your everyday kettlebell training routines. For those who don’t know, a Pistol Grip is when you hold the kettlebell upside down from the handle; this puts the ball portion of the kettlebell straight up in the air. You can then create variations of standard kettlebell exercises utilizing the Pistol Grip position, including the clean, press, Turkish Get Up, overhead squats, windmills, etc.

The Pistol Grip position requires a greater amount of effort on your grip and forearms as well as your arms, shoulders and core. This is a great method to build iron grip strength as well as a strong upper body. Additionally, by utilizing the Pistol Grip in your training you can get a greater challenge from a kettlebell that has become too light for standard kettlebell exercises.

If your sets of kettlebell presses and get ups are getting too easy, the Pistol Grip position will make them seem like brand new exercises. It provides another level of difficulty because the kettlebell is even more unbalanced, allowing huge gains in functional strength. Grip and core strength will be taken to new levels. A set of Pistol Grip get ups will work your entire body like never before.

When moving into Pistol Grip exercise variations, you want to make sure that the weight is heavy enough to provide a challenge, but not so heavy that you worry about dropping it on your head. Always be in an area where dropping the kettlebell won’t be an issue. When you start off, use your free hand to protect yourself from unexpected kettlebell movements. Remember, safety first.

When you have a firm grasp of all the standard variations of kettlebell exercises, grab a lighter kettlebell and try the Pistol Grip on the following exercises: clean and press, Turkish get up, and windmill. Throw these variations into your workout or make it a workout by itself. Make sure that you don’t go to failure with these exercises. The last thing you need is a wobbly arm and an upside down kettlebell over your head. Do each exercise for a few reps and sets before moving on to the next one.

Once you start incorporating the Pistol Grip into your workouts, you will be reaping the benefits in no time. You won’t have to spend the money on a heavier kettlebell because you can perform the same exercises with the same weight, only now utilized the Pistol Grip which will provide plenty of new challenges. If you have a heavier kettlebell that you can’t seem to lift, work the lighter weight with a Pistol Grip and pretty soon, you’ll be lifting the heavier kettlebell in no time.

Give this sample workout a shot and become addicted to Pistol Grip training:

Pistol Grip Turkish Get Up

Use a weight you can easily do multiple reps with. Alternate sides, but only perform about 3-5 reps for 2-3 sets.

Pistol Grip Press

Using a weight you can strict press 10 reps it for 5 reps. Alternate arms, but don’t rush through. Get the feel for the Pistol Grip. Do at least 1-2 sets, never going to failure.

Pistol Grip Windmill

Keep the reps at least 2-3 before failure. Work 1-2 sets.

Try adding these to your lower body workout days or on off days. Don’t make this particular schedule a workout. Just practice the Pistol Grip. Get a feel for it. Become proficient in it. Pretty soon you will be seeing results in numerous aspects of your lifting.

By: Marcus Martinez

About the Author:

Unconventional training methods are rapidly being incorporating into the fitness regimen of people around the world. Unconventional Training, defined as untraditional fitness methods involving kettlebells, Clubbells, sandbags, and other “old school” equipment is a huge departure from the common body building equipment and techniques that have been popular for decades. The reasons are numerous: unconventional training methods focus on functional fitness and strength, they are more efficient than hours of cardio, and they are cheaper than machines and gyms.

This isn’t to say that bodybuilding techniques and equipment don’t have a place in this new world of unconventional training; bodybuilding-type isometric training still enables people to build muscle and definition. The big difference is the efficiency of other methods. A 10 to 15 minute workout with kettlebells can get you extreme gains in strength and conditioning; the ballistic motions incorporate numerous muscle groups, enabling trainees to get the most bang for their buck.

The following is a list of Unconventional Training Methods that are starting to get popular (in no particular order):

Kettlebell Training

Kettlebells are cast iron weights that look somewhat like a cannonball with a handle. The round shape of kettlebells along with the thick handle allow for a multitude of exercises using one or two kettlebells at a time. Unlike dumbbells, barbells, or other one or two handed weights, kettlebells were made for ballistic exercises aimed at all-around fitness versus isolated muscle development. The unbalanced weight displacement of kettlebell training requires additional energy to balance the weight during kettlebell training.

Kettlebells are utilized by athletes and soldiers throughout the world for good reason, they develop the strength, flexibility, and overall conditioning needed for all athletics. Needless to say, anyone can gain strength and power through kettlebells.

Weighted Hiking

Weighted hiking is just what it sounds like: hiking with weights. Put on a backpack full of weight or a weighted vest and hit the trail. Weighted hiking is an efficient form of training that helps build strength, endurance, and overall conditioning in less time than running for hours on level ground. Weighted hiking also helps prepare hikers for long excursions and future soldiers for the rigors of boot camp and military duty.

Sandbag Training

There aren’t too many pieces of fitness equipment that are simpler than sandbags. In its most basic form, it is just a bag of sand, just like you see during floods protecting homes. There are some more durable sandbags, like The Ultimate Sandbag, which features grips, leak-proof zippers (to avoid getting sand everywhere), and adjustable filler bags that allow for quick weight adjustments during your sandbag training.

No matter where they come from, the features of sandbags make them a challenging piece of fitness equipment: they are awkward to grab a hold of, difficult to keep control of, and a pain in the **** to keep moving in the direction you want them to. All of which make sandbag training effective. All-in-all, sandbags are a perfect piece of training equipment for a whole-body workout that requires grip strength like few others.

Indian Club Training (or Clubbell Training)

Indian Clubs are weighted clubs that resemble a bat or bowling pin. In use since the late 19th century, Indian Clubs were originally made of wood, but are more recently created with metal. Indian Clubs are also called Clubbells by some fitness enthusiasts. One of the primary benefits of training with Indian Clubs is the ability to prevent shoulder injuries. Indian Clubs help users gain both shoulder strength and flexibility, leading to fewer sports-related injuries. Swinging Indian Clubs requires shoulder, wrist, and elbow coordination, helping you promote joint health. In addition, the swinging motions require both hand-eye coordination and a certain amount of concentration, allowing athletes to further enhance their performance with Indian Clubs.

Bodyweight Training

Bodyweight training is a strength training technique that uses your bodyweight for resistance, rather than pieces of fitness equipment. The most common bodyweight exercises include push ups, sit ups, squats, and pull ups. Bodyweight training requires you to use your own bodyweight as resistance, requiring the use of multiple muscle groups for each exercise. This means that you can enhance your flexibility and balance while also increasing strength at the same time. In addition, some bodyweight exercises also have the ability to rapidly increase your speed and endurance through intense training routines.

Grip Strength Training

Basically, grip strength is your ability to grip an object with your hand. In terms of functional strength, there is no better example than grip strength. Whether you’re a power lifter trying to do your maximum deadlift or a desk jockey on the computer for 12 hours a day, building iron grip strength can provide you with substantial benefits. If you’re planning on improving your overall strength, iron grip strength can get you there much faster. Iron grip strength can even play a role in injury prevention.

By: Marcus Martinez

About the Author:

How to Use Kettlebells to Improve Joint Integrity

Colin Cooley, MS-Exercise Science, American Kettlebell Club Coach

Kettlebells provide a fantastic way to repair immobile joints & strengthen tendons to heal and prevent injuries to the body’s load bearing joints  (ankles, knees, hips and shoulders).

The kettlebell swing stands as the root exercise for all kettlebell lifts.  It is paramount that the swing be the cornerstone of your training.  The Swing blurs the line of distinction between what is cardio and what is strength training.

Ankles

Ankles are often the most neglected area of the body.  In truth they act as a “circuit breaker”, supporting 100% of the body’s load.  With the Kettlebell, most exercises are done in a closed chain, or freestanding position.  This causes the ankles to be challenged and for the feet to be fully planted and allowing for optimal balance. This is critical for strengthening ankles.

Knees

Working in a clinical setting I see many people of all ages with severe knee dysfunction.  The Kettlebell swing allows me to work around knee trouble and is very adaptable:  If you’ve have knee problems you quickly learn to load the hamstrings properly and use the lower back and gluteals into proper extension.

The Hips or Pelvis

I find that the hip extension, a.k.a. hip snap is incredible for realigning the pelvis.  With weak, misaligned hips, the problem is often with “gluteal amnesia”:  The muscles of the **** are turned off.  Muscles control bones.  If the muscles start “firing again”, the hips get back into alignment.

Shoulders

Modern times have forsaken our primordial Shoulders.  Sitting for long periods at work in the car etc rounds our shoulders and weakens our upper back.  Pain ensues.  The kettlebell swing provides arm extension and can eliminate pain and repair structurally weak muscles and develop dense ligaments and tendons.  If you have small children implementing brachiating activities into their daily routines is imperative to their neck, shoulder and upper core development and stability.  Ask Colin and/or Dr. B about brachiating and their children!

Swings are based around momentum: Momentum give the arms the ability to seamlessly flex and extend, without pain all the while strengthening forearms, elbow or olecranon joint, shoulders and neck.

By: Colin Cooley, MS

About the Author:

As a former College football player and a current real world fat loss expert who has helped lots of people lose a lot of pounds of fat, I know a thing or two about exercise selection. Everyone always asks me what the best kettlebell exercises are to lose fat AND gain muscle fast.

Sandy Sommer runs Charm City Kettlebells and is intent on helping as many people use kettlebells and their brains to lose weight as possible. Everyone who works out deserves results and not just wasted time and effort. That’s why we have lung searing sessions in Towson and Fells Point. I want you to succeed and I will help you. Feel free to contact Sandy with any questions. Please go to http://www.charmcitykettlebells.com in order to contact me.

The Kettlebell Clean is a great ballistic kettlebell exercise that utilizes the entire body. Like many kettlebell exercises, the Kettlebell Clean has several variations that increase the difficulty level so you can keep the challenges coming. Learning each progressive exercise will help you build strength, master your technique, and utilize the same weight for a much longer amount of time. Here is a progressive list of Kettlebell Clean exercise variations, from the easiest to the most difficult:

Kettlebell 2-Hand Dead Clean

The 2-Hand Dead Clean is the easiest way to start learning the Kettlebell Clean exercise. This will help you understand the path that the kettlebell takes during the exercise without bruising your forearm. The point is to go slow and control the kettlebell with each rep. You want to feel the kettlebell in the right position in between the forearm and biceps. You also want to take note of how the kettlebell does not completely flip over, but instead wraps around the wrist into position. Start with the kettlebell on the ground and your right hand holding the handle with your left hand cradling the right. In a slow motion, curl the kettlebell up to the right shoulder, keeping your right arm tight against your body. Make sure the kettlebell wraps around the forearm until it ends in the rack position. Slowly lower the kettlebell back to the ground and repeat until the exercise feels natural.

Kettlebell 1-Hand Dead Clean

Starting with the kettlebell in front of you, bend your knees and with your thumb facing back grab onto the handle with one hand. Pull the kettlebell up while explosively standing up. Make sure to keep your arm tight against your body and finish in the rack position. Bring the kettlebell back down to the ground by bending your legs.

Kettlebell Clean

The next progression is the traditional Kettlebell Clean. Start with the kettlebell about a foot in front of you. Grab the kettlebell, bending your hips with a slight bend in your knees while keeping your back straight and your glutes tight throughout the duration. Pick up the kettlebell and let it swing between your legs and then swing forward. Keep your upper arm against your side and use a pulling up motion as if starting a lawn mower. Immediately use an uppercut motion having the kettlebell wrap around wrist, ending up between your forearm and biceps.

Pistol Grip Kettlebell Clean

The Pistol Grip Kettlebell Clean requires a lot more grip and forearm strength then the previous versions. You are going to do a Kettlebell Clean, but at the top of the exercise, instead of positioning the kettlebell between the forearm and biceps, you are going to hold the kettlebell upside down. Carefully drop it down into the starting position and repeat. When you start with this exercise, have your free hand ready to keep the kettlebell vertical so it doesn’t slam down on your forearm (or onto your face). Make sure to use a weight you feel comfortable holding pistol-grip style.

Kettlebell Clean to Catch

When you practice the Kettlebell Clean to Catch, make sure you do it on a surface that you won’t mind dropping the kettlebell on. Perform a regular kettlebell clean, but when you reach the peak of the clean, let go of the kettlebell allowing it to swing over the handle into your palm. Keep your arm tight against your side. To return to the start position, toss the ball portion of the kettlebell straight in front of you, catching the handle and continuing with the downswing as normal. Make sure to keep your core tight throughout the duration.

Alternating Clean to Catch

For the last progression, you are going to perform the kettlebell clean to catch with one variation: on the downswing, instead of catching the kettlebell with the same hand, you are going to catch it with the opposite hand.

There you have it. A set of exercises that will make the traditional kettlebell clean both more doable and more difficult. Mastering these exercises requires practice and discipline. It’s easy to keep moving up the weight, but never truly utilizing a kettlebell to its full capacity. Give them a try today and reap the benefits immediately!

By: Marcus Martinez

About the Author:

Kettlebell swings are one of the best exercises for firming your buttocks, hamstrings, quads, abs and pretty much everything else. The dynamic loading and unloading of the weight trains you to you your entire body to generate the force necessary to move the bell from between your legs to chest or shoulder height. Proper form is imperative to keep from hurting yourself.

These tips will help you maximize the fat burning potential of the kettlebell swing!

The hips go BACK not down! I can’t tell you how many people have come to me saying swings hurt their back. Inevitably the reason is they are squatting down instead of pushing the hips back.

Try this – Place your hands on your hips with the forefinger of each hand in the hip crease and use the hands to tilt the pelvis. Let the knees unlock, but don’t bend them, just unlock them.

Keep pushing the hips back. At the same time keep the chest lifted and shoulder blades pinched, chin up.

Pop the hips forward and straighten the knees. The hamstrings, glutes, quads and abs should all be tight at the moment of full expansion. The pelvis should be forward.

If you are doing swings with 1 kb (2 handed or 1 handed) the forearm(s) should be touching the inside of the upper thigh through the bottom portion of the movement. If the forearm(s) go between the knees you are squatting (or you have longer arms than me which is saying a lot)

If you are practicing with a more relaxed style you can let the arm relax a little and round a bit through the mid & upper back but the lower back stays flat!

Activate your lats to keep the shoulder down and packed

Shins stay vertical – Do not allow any movement below the knees. This results in scooping and is usually caused by shifting the weight from the mid foot/heel to the ball of the foot. You should be able to lift the toes off the floor at any time during a swing.

Going deeper into the backswing (back NOT down) will generate more power by loading the posterior chain more. You can’t go as deep/back with 2 handed swings.

Swing to shoulder height or forehead height, unless you are specifically working on high pull variations. The variation that I have seen some do, two handed swings overhead can be dangerous, you are better off snatching

At the top of the swing don’t arch the back to get it higher. You may lean back onto the heals to counter-balance the bell but the back remains flat.

Save your grip and hands. Do not squeeze the handle in a death grip. For all but the heaviest (for you) bell you should be able to hold the bell in the fingers by just keeping them curled and only tightening a little through the back swing. Holding the bell tight at the base of the top of the palm below the finger will lead to much pain and suffering from blisters and torn callouses.

Breathing should be natural. Don’t force it. Find a rhythm that works for you. Personally my breathing pattern changes depending on how much work I’ve already done. I tend to inhale on the downswing and exhale on the upswing when fresh, but when I get tired I do a double breath. Exhale on the backswing, quick inhale on the way up, exhale at the top, quick inhale on the way down. It takes a bit of experimentation, but that  really is your natural breathing pattern.

That’s it for now. I hope you find these pointers helpful in fine tuning your swing so you can get the most benefit from this tremendous exercise!

By: Dave Randolph

About the Author:

Copyright (c) 2008 Sandy Sommer

Running down hill, variable terrain, tough climbs, and uneven footing; these are the ingredients of trail running. They demand lateral agility and responsiveness that one might lack from the more predictable strides of road running. The key to the requisite lithe footwork of trail running is a strong and supple core because the abdominal and lower back muscles are the essential centerpiece of the gyroscope that allows for balance and resilience. The core forms the foundation for posture, back support, and stability, and assists in absorbing the impact of descents. More and more runners are using Russian Kettlebells as part of their cross training and the following exercise is one that will develop your core as well as your legs.

Kettlebell thrusters are simply one of the best compound Russian Kettlebell exercises you can do, if your goal is to build a strong core and work your whole body. In addition, the cardio vascular component of this exercise complex is flat out amazing. The kettlebell thruster is a full body workout. If you employ the correct levels of tension, remember to inhale at the bottom and sharply exhale at the top you will tax every muscle of your being and raise your heart rate to lung searing levels. If you are a kettlebell rookie, then you need to use the right size bell. Most women will start with either the 8 kilo or 12 kilo and most men the 16 kilo.

The first part of the exercise is to use a “clean” to lift the Kettlebell. You will start with the kettlebell in front of your feet like the point of a triangle. The first move is a hike pass through your legs, near your crotch and above the knee. Keeping your arm loose, the KB is lifted with your hip thrust. Keep your elbow in and quickly flip your elbow under when the bell has almost reached your shoulder. Do not pull with your arm or try and cheat curl it up to your shoulder! The power is from your hip thrust. Move your hand through the handle. Don’t move the kettlebell around your hand. Once you are in this racked position keep the elbow tight against your rib cage with full upper and lower body tension and a happy, relaxed face. You do not support the kettlebell with a shrugged shoulder or by pushing up the arm. Instead, relax the shoulder girdle and let the force of the kettlebell pass to your ribcage, stomach and hips. You need to have your elbow as low as you can. The Kettlebell will be just off center of your chin for men and just to the side of your chin for women to protect the breast area. When returning the Kettlebell to the bottom position, after the set of thrusters, keep your arm very loose. Swing it back between your legs and don’t try to stem the tide of the kettlebell momentum. Then let it swing forward just a little bit and then place it on the deck.

Once you have the kettlebell racked into position, then find your ideal stance right around your feet at shoulder width. Keep your heels planted and you should be able to wiggle your toes. Track your feet with your knees. Push your hips back as if sitting and go as deep as you can. Keep your core under tension and your lower spine straight. Ideally your hamstrings rest on your calves. Next, drive through with your heels and press the kettlebell overhead without raising your shoulder up to your ear. Keep your whole body tight. Lower the kettlebell back into the rack position by pulling it down, not by dropping it. Re-squat and repeat. Work for thirty seconds on one side, set the kettlebell down, rest for thirty seconds and then go to the opposite side for thirty seconds. Try for 9 minutes. As you get fitter you will be able to work more and rest less.

This one exercise workout will develop your core and balance like no other. In addition, you will be building metabolic lean muscle that will want to feast on your fat. If you can last for a full nine minutes, without any rest, but just switching from right side to left side, then you are tough as nails. A full nine minutes means never letting the kettlebell touch the deck. Most of you will not be able to do the nine minutes without using the rest periods. The goal is to work more and rest less each time you the workout. Good luck!

By: Sandy Sommer

About the Author:

The Kettlebell Swing is one of the best known kettlebell training exercises for good reason; in terms of getting the most bang for your buck, you can’t beat it. With one simple exercise, you target multiple muscle groups while at the same time raising your heart rate allowing for cardiovascular training. In addition, the Kettlebell Swing is easy to learn, requires little space to perform, and only requires one piece of equipment: a kettlebell.

Like most kettlebell exercises, variations of the Kettlebell Swing can make it more difficult. This allows you to enhance your training as you get progressively stronger. It also allows you to utilize the weight you started with for a longer amount of time. The following is a list of each progressive Kettlebell Swing exercise variation:

2-Hand Kettlebell Swing

The best way to start is with the two-hand kettlebell swing. Position the kettlebell about a foot in front of you. Grab the kettlebell with both hands, bending your hips with a slight bend in your knees. Keep your back straight and your glutes tight throughout the duration. Pick up the kettlebell and let it swing between your legs, then swing the kettlebell forward to about chest level, using a hip-snapping motion. Let the kettlebell drop without any restriction and hike it between your legs. Keep your heels down and your core tight throughout the duration.

1-Hand Kettlebell Swing

The next step is the 1-Hand Kettlebell Swing. This will hit your core in a completely different way from the 2-Hand Kettlebell Swing since it requires you to compensate for the weight being on one side. Follow the same methodology as the 2-Hand Kettlebell Swing, but use only one hand instead.

Alternating Kettlebell Swing

The next progression is the Alternating Kettlebell Swing. During this exercise, you’ll switch hands at the top of each swing. When you alternate hands, make sure to grab onto the kettlebell with the free hand when the kettlebell is almost at its peak. Switch hands each rep.

Alternating Kettlebell Swing Toss

Once you have mastered the Alternating Kettlebell Swing, you can progress to the Alternating Swing Toss. During this exercise, you will let go of the kettlebell at the peak of the each swing, allowing it to fly up a few inches before catching it with the opposite hand.

2-Hand Kettlebell Swing Juggle

The next progression is the 2-Handed Kettlebell Swing Juggle which involves flipping the kettlebell at the top of the swing. Grab the kettlebell with two hands and at the top of the swing, push the handle away from you quickly flipping it forward. The handle of the kettlebell will flip over and come back around into your hands. Perform the downswing and repeat. Make sure you practice this one on grass or sand; chances are that you will drop the kettlebell a few times before mastering the technique.

Alternating Swing Juggle

The last progression is the Alternating Swing Juggle. Perform a one-handed swing and flip the kettlebell at that the top of the swing, then grab it with your opposite hand as the handle flips around. Again, make sure you practice on grass or sand to avoid wrecking your floor or kettlebell.

These progressions will ensure that the kettlebell you started with provide enough of a challenge as you get stronger. They’ll also help you master your technique, so when you do increase the weight of your kettlebell, you’ll be able to handle the load more safely.

By: Marcus Martinez

About the Author:

(c) 2008 Sandy Sommer

It seems like we will do almost anything to lose weight quickly. We won’t eat all day. We eat all day. We exercise only in the “fat burning” zone. We starve ourselves. You get the idea!

One of the many issues is that we seem to get clashing information from many sources.

I hope to help clear up a few things for you here.

First, eat breakfast! Eating in the morning jump starts your metabolism and helps you start off the day right. Fruits, whole grains, dairy and protein help you get going. Skipping meals (for most people) is not helpful. You will have wild fluctuation in blood sugar and skipping meals often leads to binge eating later on.

Here’s a few more myths:

Myth #1: Working out in the Morning is Most Effective

The most effective time to work out is the time of day that you WILL workout. It’s really that simple. Working out in the morning works well for a lot of people because if you do it first thing, life won’t get in the way. There is no research that proves that a certain time of day is better than another. Work out when you will do and be 90% compliant with your promise to be fit.

Myth #2: To Lose Fat You Must Do Cardiovascular in the Fat-Burning Zone

You definitely will burn more fat during your workout if you work out at low intensity but the real goal is to burn fat all day.The higher the intensity of your workout, the higher your resting metabolic rate will be and thus the more calories you will burn. Carbohydrates won’t be stored and thus converted to fat as readily if you have a metabolic furnace.

Myth #3: You can lose inches using “Spot Reduction”

This wives tale is on of the oldest and most perpetuated. Much of where fat accumulates on your body is hereditary. In general, men tend to collect it around their belly and women around the hips and thighs. Working just those areas won’t make you lose it more quickly there.Training your body as a whole machine instead of a collection of body parts is the key to fat loss through exercise and this is why kettlebell training is so effective at helping you get your best body.

Let’s examine the role that kettlebells can and should play in your quest for your best body.

When you work with kettlebells you will be training at different heart rates and thus, some of your work will occur in the “fat burning,” some will be aerobic in nature and some will be anaerobic. If you use kettlebells as part of your physical culture you will lose fat! Kettlebell training works you out much like interval training does since you work at different intensities throughout.

To get your best body will require consistent effort. If you work hard during your workouts and eat cleanly and intelligently you will look and feel your best!

By: Sandy Sommer

About the Author:

A ‘kettlebell’ or girya (Russian) is a traditional Russian cast iron weight that looks like a cannonball with a handle. It is said to be the ultimate tool for extreme all-round fitness.

It started life in rural Russia as a counter balance for weighing grain. Russian peasants picked it up and swung it around for a bit of convenient weight training.

Over time, the Russian military understood its potential and started to use it, then Russian strongmen and wrestlers. American athletes eventually discovered it. Today it is regarded by fitness experts as the ultimate training tool for all-round fitness and physical development.

The kettlebell goes way back, it first appeared in a Russian dictionary in 1704 (Cherkikh, 1994). They were so popular in Tsarist Russia that any strongman or weightlifter was referred to as a girevik, or ‘a kettlebell man’.

“Not a single sport develops our muscular strength and bodies as well as kettlebell athletics,” reported Russian magazine Hercules in 1913.

Unlike a conventional dumbbell or barbell, the Kettlebell’s centre of mass is displaced from the handle. This means the weight constantly pulls against your hand and requires not only strength and co-ordination when exercising with it, but also the recruitment of other muscles through your arms, shoulders and trunk.

Here is a short list of hardware the Russian kettlebell replaces:

barbells, dumbbells, belts for weighted pullups and dips, thick bars, lever bars, medicine balls, grip devices, and cardio equipment.

Kettle Bell training develops strength, power, endurance and balance. Kettle Bell workouts have long been a favorite of throwers, jumpers, sprinters and hurdlers. You can perform squats, pulls, overhead throws and rotational training plus much more. it improves your balance and your posture, and after working out with kettle bells just walking around the next day you can feel more centered.

Talk to your doctor or personal trainer to see if kettle bells is the right fit for you!

By: Anthony Robbinson

About the Author:

In all my years as a personal trainer and fitness advisor I have never seen such an amazing piece of equipment as the Russian Kettlebell for fat loss. Not only are they incredibly effective for rapid weight loss but they are cheap to buy, require very little space and are fun to use. In fact, I have never come across a client that has told me they do not enjoy working out with kettlebells.

Here’s the facts about kettlebell training and why they should be your number one choice for fat loss, no matter who you are:

1. You burn more fat in less time

Kettlebell training is different from conventional weight training because it focuses on the body’s natural movements, these natural movements leave no muscles untouched. So rather than exercising just your arms, legs, or back, kettlebell training works the entire body as a complete unit.

This type of training is very demanding, imagine how much more oxygen and energy is required to fuel 600+ muscles rather than just 1 or 2! The consequences of this are phenomenal; you can get an incredible workout in just 20 minutes and burn huge amounts of fat compared with regular long drawn out exercise.

2. Increases your metabolism

Your body has evolved to function in certain movement patterns whether it’s bending over to pick up a child or squatting down to sit into a chair. It is these exact movement patterns that Kettlebell training mimics and as you replicate these patterns your body will reward you by getting stronger and building muscle tone fast. I have never seen such quick gains in muscle tone than through kettlebell training.

Muscle tone is very important when it comes to fat loss because muscle is very metabolically active which means it constantly needs energy to maintain its size. The great news is that its favourite source of energy is body fat, so the more muscle tone you can develop the more fat you will burn, even at rest.

3. Burn calories even after exercise

The “Afterburn” or EPOC (excessive post-exercise oxygen consumption) is another great reason why kettlebells are so effective for fat loss. Certain intensive exercise, like kettlebell training, that drives your body into the anaerobic zone with create “Afterburn” or EPOC.

Following a kettlebell session the body has to work hard to return itself back to equilibrium: re-oxygenation of tissues, clearance of lactic acid, glycogen refuelling etc. This process demands energy and this energy comes from, you guessed it, your fat stores. So unlike other forms of exercise you will actually be burning calories after your workout, and for up to 24 hours too.

By: Greg Brookes

About the Author:

Workout Tips

Cycle your workouts – vary the intensity, volume, exercises and tools Work for time not reps – :20 sec work :10 sec of rest for 4 minutes (Tabata Protocol) is very effective in burning fat and increasing work capacity Learn new lifts or movements and practice them Try to do something everyday, even if it is just a brisk walk for active recovery

Cycle your workouts but make sure they all focus on reaching the goal(s) you are trying to reach. If you are training for a power lifting meet, you need to make sure all your work is focused on the lifts you will be competing in. The 1st 4 days of the cycle focus on the your deadlift but do some lighter work on the squat and bench press. The 2nd week make the squat the primary lift, the 3rd week hit the bench press harder.

Work for time. When you focus on going for reps you limit yourself. If you say I will do 50 pushups today you will find yourself doing great up until 40 or so then your sub-conscious kicks in and the last 10 are a struggle with number 50 being all you can muster. However if you say I will do pushups for 3 minutes and you just start and do as many as you can, pause briefly, resume, etc when you reach 3 minutes you should have done a LOT more than 50 reps. Try it, it works

Don’t get stuck doing the same things, your body adapts quickly to whatever is thrown at it. To keep improving, whether getting stronger, losing weight or building muscle we mus continually vary our routines to prevent adaptation. Varying our workouts and using different equipment also helps prevent boredom. So if your are a body builder, go learn to use kettlebells and incorporate them on your “cardio” days. If you only do aerobics, the treadmill or other non-resistance training pick up a weight, prefereably a heavy one. A light one wont do anything for you.

Be active every day. If you train every day you will reach your goals faster. Now this doesnt mean hit it hard every day. Instead of taking a day off, do something light such as Tai Chi or joint mobility or a nice walk. Nothing strenuous, nothing that will get the heart rate up or make you breathe hard, just even to get the blood flowing.

Here’s a template that you can use to cycle your training over a 28 day period.

Day 1 – lift something heavy (very heavy) for a few reps and do a lot of sets with adequare rest between sets. Focus on strength, don’t get the heart rate elevated, it isn’t supposed to be cardio. Heavy dead lifts, or squats for example.

Day 2 – Crank it up a notch or 5. This is high intensity, your HR should come close to maxing out, you should be sweating bullets, you should be breathing hard. This is a metcon a good hard training day. Lots of sweat, lots of volume.

Day 3 – Active Recovery – joint mobility, a nice easy walk, Tai Chi. Day 4 – Moderate day, kind of in between days 1 and 2. Some yoga or moderate intensity body-weight stuff or easy kettlebells lifting such as snatches for 20 minutes with a very light bell. 50 to 60% RM on your deadlift or squat, but low volume also.

 

You can adapt this protocol to any training goal. Run the cycle for 28 days (4×7) and re-evaluate. If necessary you can run the same plan again, or you may create a new goal and tune your cycle to meet that goal.

If something comes up and you miss a day or two, or even a week, just pick up where you left off.

Using this template (the 4×7 is originally from Scott Sonnon – http://www.rmaxinternational.com) you can practice every day, make gains faster and still have plenty of recovery time.

 

By: Dave Randolph

About the Author:

Copyright (c) 2008 Anderson Training Systems

This Part 2 of a 2 part article series covering the top 10 reasons kettlebells are relevant fitness tool for almost any fitness program.

6. Athletic Conditioning : a. Kettlebells are incredibly mobile, much easier to have available while conditioning or even at skills practice. b. Kettlebells provide valuable variety in conjunction with speed, agility, endurance, and quickness work. c. Additionally, what athlete couldn’t use a little development of hip drive along with learning to accelerate and decelerate load?

These are some of my favorite athletic conditioning drill and kettlbell combinations:

-Two-handed Swing + Hill Sprint -Snatch + Suicides/Ladders -Horn Squat and Press + Squat Thrust with Jump -Cleans + Box Agility Drill

7. Strength Development – One of the knocks on kettlebells has always been that “they are good for conditioning but poor for strength development.” This argument becomes pretty much a moot point when you run into the likes of Steve Cotter and Mike Mahler, both of whom are pretty damn strong guys. Of course, then the argument becomes that it doesn’t transfer. Again, the answer is that it does transfer. Coach Ken Black was recently here in Phoenix and did some strongman training. He was easily able to lap a 300 lb stone and flip a 900 lb tire for several reps. Not too bad for the first time on both implements. By the way, Ken does the majority of his training with kettlebells. Are kettlebells going to make you a 600 lb bench presser or a 1000 lb squatter? Probably not. However, for the majority of people out there who want to look good “nekkid” and have a good amount of strength to boot, there is definitely merit in using kettlebells for strength training. Given that kettlebells are available for a good price up to and beyond 105 lbs, most guys will be able find a bell that provides more than adequate load stimulus.

8. Unilateral Lifting – The traditional programming for the kettlebell is unilateral. One-arm cleans and snatches are the basis of a lot of kettlebell work, but that is just the start. Two of the most compelling reasons for performing unilateral kettlebell lifts are:

a. The carrying position of the load while performing press drills allows the shoulder girdle to open up which is very beneficial in this day and age of shit posture. Anything you can do to work against a kyphotic upper back posture is huge.

b. The height at which the kettlebell hand is held when performing drills such as the single deadlift is perfect for quick and smooth transitions through a workout. When performed in a traditional manner, single leg squats or pistols place a massive demand on the trunk to provide stability throughout the entire movement.

Want more unilateral movement and trunk stabilization?

Perform some one-arm cleans and snatches using a kettlebell. You’ll have it figured out after just a few reps. Sure, all these drills can be performed with dumbbells, but they are definitely enhanced when performed with kettlebells, enough to warrant their consideration.

9. Easy Grip Strengthening – About 90% of the people who walk through the door to my facility have the grip strength of a nine year old girl. The kettlebell is a very appropriate tool for improving grip strength because the handle gets incrementally thicker as the weight gets heavier. This works perfectly. As clients get progressively stronger, they are challenged with thicker handles. One of my favorite introductory drills that kills two birds with one stone is the kettlebell farmer’s walk; simple yet very effective at accomplishing several training goals at once.

10. Only One Priority – Whether you are a coach or someone training hard for a particular goal, there is only one thing that matters – Getting Results. The majority of trainees with whom I have contact are very novice and the mere sight of a barbell could send them running out the door and leave me with an empty pocketbook. In contrast, I can have clients deadlifting, squatting, pressing, and sometimes even cleaning or snatching a kettlebell within one or two sessions. To me the sacrifice of the barbell is well worth it, not only from the business aspect, but also because my clients lay down a solid base of good technique due to the aforementioned benefits of using kettlebells. Does this mean I have thrown out my barbell? Hell no! It does mean, however, I have learned a new way to skin a cat. A faster tool to teach = faster results. And that’s what really matters to me, and to my clients. (Note: Most women do well starting with a 12 kg/26 lb bell and a somewhat experienced male could start with a 24 kg/53 lb bell).

Could you and I argue the pros and cons of kettlebell training until we were both blue in the face? Yes, and we probably wouldn’t come close to a consensus. Do you need to own as many kettlebells as I do? Probably not. But you would be ignoring a very valuable training tool if you didn’t at least consider having kettlebells in your training toolbox. In addition to everything that I have discussed here, it’s a well-documented fact that kettlebells can help you become bigger, faster, stronger, and more athletic. I am pretty sure each and every one of us is looking to develop at least one of those aspects with our various training programs.

By: Troy Anderson

About the Author:

Copyright (c) 2008 Anderson Training Systems

They say first impressions last the longest. In the case of kettlebells, my first impression was way off. I was formally introduced to kettlebells about three years ago by my colleague Josh Henkin during one of our weekend training sessions. My wife got hooked on them and almost immediately started looking for them on eBay. To say I was a little hesitant about kettlebells would be an understatement. As a matter of fact, when I learned that she had purchased a pair of 12 kg kettlebells, I believe my comment was something like, “You can do the exact same thing with dumbbells.”

My how things have changed. I now have at least 10 kettlebells in my facility and will probably add a few more in the relatively near future. I also drag around another six or so in my truck for my outdoor fitness camps. I’m sure some of you are thinking that I have gone and drunk the proverbial kool-aid.

No, what actually happened was I realized two things.

1. All of the best coaches that I know use them for many different types of clients. Whether they’re coaching for athletic development, fat-loss, powerlifting or hypertrophy, you will likely see kettlebells being used during some portion of a training day. There must be some merit to the implement if all those guys use them with their clients.

2. As a coach and businessman, I can’t afford to ignore such a versatile implement. I have a limited amount of square footage and a limited budget so it is important for me to invest in equipment that I can get a lot out of in a small amount of space.

In other words, kettlebells are just too big a deal and too good a tool to ignore. Whether you are a fitness competitor or a powerlifter, there are many reasons you should at least consider kettlebells. These are my top 10:

1. Pound for pound they are the best piece of home equipment you can purchase. Not nearly as expensive, and they take up a helluva a lot less space than the “clothes hanger” err… treadmill many of you have. For a modest investment, you can get a kettlebell, an instructional DVD, and probably one or two sessions with a local instructor – a much more effective start to a fitness program than “some assembly required.”

2. Price Point – They say duplication is the highest form of flattery. Well, that must be true in the case of kettlebells. It used to be that you could only get kettlebells at Dragon Door. Now there are no fewer than a half-dozen other distributors out there. Are they all the same quality bell? No, but if you do a little research and ask around, you can find out who is selling the best bell at the best price.

3. Instant Feedback Loop – One of the keys to coaching is having the client/athlete understand the difference between proper and improper technique. With the kettlebell, drills such as cleans and snatches provide clients/athletes with instant feedback. The way the kettlebell falls gives them a not so subtle reminder of their improper technique, and after a workout or two, they won’t have any trouble with the technique at all.

4. Teach Olympic Lifts Fast – The bane of teaching Olympic lifting has always been that the lifts are difficult to teach. Kettlebells make an excellent segue. Not only can you teach variants of the Olympic lifts but things can be taken back a notch farther. One of the first things you learn, even in the most basic kettlebell drills, is hip drive.

5. Great for Fat-Loss – I don’t know if there is a better, more easily learned drill than a two-handed kettlebell swing. There are so many different complexes available that the opportunities for ass-kicking fat-loss work are endless. If you could do only one drill, this is it because what you need for fat-loss is to move a load for as long as possible. That’s exactly what kettlebells allow you to do and you can add some speed as well.

By: Troy Anderson

About the Author:

The history of kettlebells

A kettlebell or girya is a traditional Russian cast iron weight that looks like a cannonball with a handle. Although the kettlebell is fairly new to the UK, they go as far back as the 1700′s where it was first seen in a Russian dictionary in 1704.

Such was their popularity in Russia that any strongman or weightlifter was referred to as a girevik, or ‘a kettlebell man’.

The actual origin of the kettlebell however will always be subject to debate. The Scots will claim that they invented the kettlebell as part of the Highland Games, and the Chinese say that the giant padlocks used by the Shaolin monks were the original kettlebells.

They are still used by the American and Russian military today as well as Hollywood stars and professional sports players. They are used by Chelsea and Liverpool football clubs and Castleford Tigers and Leeds Rhinos rugby teams.

Kettlebells are now widely regarded as the ultimate training tool for all round fitness and physical development and are even being used by some physiotherapists to aid injury rehabilitation.

The main reason that the kettlebell is such a fantastic tool is due to the handle being outside of the mass of the bell. This creates an extra axis on movements like the swing and the snatch, making the movement more than just strength and forcing the body to overcome, absorb and develop the additional momentum.

A properly executed and balanced kettlebell workout will work every muscle in the body, and as your confidence grows you can move onto more complex routines with double kettlebells or heavier weights.

The exercises

1 – The swing

The swing is a fantastic exercise and forms the basis of many kettlebell moves. When performed correctly it develops a strong posterior chain (glutes, hamstrings and erector spinae muscles), lower abdominals and overall power.

‘proper execution of the swing alone is superior to 99% of the sophisticated strength and conditioning programs’ Steve Maxwell. Brazilian Jiu Jitsu World Champion and Senior Russian Kettlebell Instructor.

Muscles used:

glutes / hamstrings / erector spinae / lower abdominals

Start position

The bell should be held across the top of the handle and deadlifted from the floor. Feet should be slightly wider than hip distance apart, spine in neutral, glutes tight with chest high and shoulders back.

Lifting phase

The move should be initiated by swinging the weight backwards between the legs. The backside should be pushed back with the chest remaining up and the lower back very slightly arched. Legs should be slightly bent.

The kettlebell should be propelled forward by driving the hips forward in a ‘thrusting’ motion, pushing the heels hard into the ground and locking the knees as the bell reaches the top. Abs and glutes should be tight.

This type of ‘snap’ movement should mean that the arms are only used to guide the bell up; the momentum comes from the hip ‘snap’ or ‘thrust’. The bell should be swung in an up and out movement, extending the hips and pushing the bell away from you rather than above you.

At the top of the movement the bell should feel like it hangs in the air for a moment, as if weightless.

Lowering phase

As the bell starts to drop, let your arms drop with the weight and then push the backside out again, drawing the bell between the legs ready for the next repetition. At all times the chest should be high in relation to the spine and the chin up.

Variations

single handed swing

alternating swing

double kettlebell swing

rotating or travelling swing

2 – The snatch

The snatch requires excellent co-ordination with explosive power. A difficult yet when perfected, highly effective exercise.

Muscles used:

glutes / hamstrings / erector spinae / trapezius / deltoids /

Start position

The bell should be held in one hand resting on the front of the thigh.

Lifting phase

The bell should be swung back between the legs as in a single hand swing, then driven forwards and ultimately overhead, with the hips. The bell should be rolled around the wrist (rather than over the top) before locking out the elbow above the head.

Lowering phase

The bell should again be rolled around the wrist and swung back between the legs ready for the next repetition. Let the weight do the work on the downward phase, keeping your arm straight.

Variations

Double or alternating snatch.

3- The power snatch

The power snatch differs from the regular snatch in that it replaces the power and momentum gained from the ‘thrust’ of the hips, with power from the thighs.

Muscles used:

glutes / quads / erector spinae / trapezius / deltoids

Start position

The bell should be held in one hand, thumb pointing backwards between the legs. Back straight, head up.

Lifting phase

The bell should be lowered towards the floor, dropping the backside and bending at the knee with a straight back and head up. Then with an explosive upward push from the thighs drive the bell upwards. With a shrug and upright row bring the bell towards shoulder height keeping the hand close to the body at all times with the thumb practically brushing the body. Flip the bell over and drive upwards with shoulders until both shoulder and arm are locked out. You should keep a straight back throughout this movement.

Lowering phase

Flip the bell back over your hand and lower to the start position, again keeping the hand close to the body and the back straight.

4 – The clean

The clean is another exercise that requires explosive, controlled power from the hips, glutes and hamstrings. An exercise in its own right, the clean can also be used as a safe and effective way to raise a kettlebell to the racking position.

Muscles used:

glutes / hamstrings / erector spinae / deltoids / trapezius /

Start position

The bell should be held in one hand as per the single handed swing.

Lifting phase

The bell should be swung back between the legs and then, using the hips driven upwards as per a regular swing. Before reaching the horizontal, the bell should be rolled around the wrist and pulled into the racking position. Failure to roll the bell around the wrist will result in the bell making contact with your forearm with some force! Your back should be straight throughout with a strong chest position.

Lowering phase

Roll the bell around the outside of the forearm, extend the arm and let the weight of the bell bring you back to the start position.

Variations

double or alternating clean

5 – Power clean

As with the power snatch, the power clean utilises power from the thighs to replace the swing motion.

Start position

The bell should be held in one hand, thumb pointing backwards between the legs. Back straight, head up.

Lifting phase

The bell should be lowered towards the floor with the back straight, dropping the backside and bending at the knees. With an explosive drive the bell should be raised toward the shoulder. Flip the bell over your hand and pull into the racking position.

Lowering phase

Flip the bell back over and return to the start position. Back should remain straight throughout, head high, chest up.

6 – Military press

Although this move is often performed with a dumbbell or barbell, extra stability is required throughout the shoulder joint when performed with a kettlebell.

Muscles used:

deltoids / triceps

Start position

The bell should be in the racking position.

Lifting / lowering phase

The bell should be driven upwards with the arm held locked and behind the ear to finish. Return to the front racking position and repeat.

Variations

double press

alternating press

7 – Deadlift

Start position

Stand with feet a little over shoulder width apart, toes pointing very slightly outwards. Head and chest up, glutes and abs tight and back straight. Take the bell with a double handed grip.

Muscles used:

glutes / quads / erector spinae

Lowering / lifting phase

Keeping a straight back, bend the knees and sit back whilst lowering the bell towards the floor. Then drive upwards using the quads and keeping the arms straight and weight between legs. At the top of the repetition, squeeze the glutes together and flex the quads. The back should be upright and straight throughout.

Variations

double deadlift

8 – The windmill

The windmill is a great exercise for developing shoulder stability, core strength and flexibility.

Muscles used:

obliques / shoulder stabilisers / hamstrings

Start position

With your right hand, clean the kettlebell up to the racking position, then press to upright (or snatch to upright). With the bell in the right hand turn both feet to the left and with a definite motion; push the hips out to the right. Your right leg should be vertical with the hip directly over the foot.

Lowering / lifting phase

With your free hand, reach down towards the right foot whilst looking upwards toward the kettlebell. The arm should remain perfectly vertical throughout. Slowly return to the start position ‘walking’ the hand back up the right leg.

Swap hands and repeat.

9 – The turkish get up (TGU)

A favourite of many MMA practitioners.

Start position

Lie flat on your back with your right arm extended vertically, kettlebell in hand.

Lifting phase

Place your right foot on the ground with a bent knee at approximately 45° to the body. The left leg should be flat on the floor. Left arm should be flat on the floor, but at 90° to the body. Push or ‘roll’ yourself up so that you are resting on your left hand. Raise your hips and swing the left leg underneath the body and with a push of the left hand, into a kneeling position. Regain balance and stand upright. The right arm holding the kettlebell should remain vertical at all times.

Lowering phase

Reverse the actions and return to the start position. Place the bell on the floor to the right of the body and push/pull it around the top of the head to the other hand. Do not lift the bell over the face.

Raise the bell with the left hand and repeat the exercise.

10 – The high pull

The high pull is a combination of a deadlift and an upright row.

Muscles used:

glutes / quads / erector spinae / trapezius/ deltoids

Start position

Stand with feet a little over shoulder width apart, toes pointing very slightly outwards. Head and chest up, glutes and abs tight and back straight. Take the bell with a double handed grip.

Lowering / lifting phase

Keeping a straight back, bend the knees and sit back whilst lowering the bell towards the floor. Then drive upwards using the quads and keeping the arms straight and weight between legs. As you lock at the knees, shrug and upright row the bell to the chin. Lower the bell to the start position. This should be slow, controlled exercise.

11 – The front squat

Muscles used:

glutes / quads / hamstrings / erector spinae

Start position

Clean the bell into the racking position, with feet just over hip distance apart. Lowering Phase: Drop into a full squat position, keeping your back upright and core tight. Aim to get as close to the floor as possible with your hamstrings almost touching your calves.

Lifting phase

With an intake of breath and maintaining a neutral spine, drive upwards thorough the heels to the start position.

Variations

Double front squat

Overhead squat

12 – Around the body

Muscles used:

glutes / quads / erector spinae

Start position

Hold the bell in one hand with knees relaxed and slightly bent, feet hip distance apart.

Lifting / lowering phase

Start to move the bell by swinging the weight out, and then as you extend your arm, pass the weight to the other hand. Swing the weight around your back and again switch hands.

Repeat in both directions.

13 – Chest press

Muscles used:

pectorals / deltoids / triceps

Start position

Lie on your back with a bell in one hand (or as in photo, each hand). Alternatively one bell with both hands if a heavier kettlebell is being used.

Lifting / lowering phase

Push the bell(s) upwards locking out the arms. Lower and repeat.

Variations

Double or Alternate Press

14 – Single arm row

Muscles used:

latissimus dorsi / trapezius / rhomboids / biceps

Start position

Stand with one foot forward, arm resting on the front knee, with both feet pointing forwards. Keep your back straight throughout the exercise.

Lifting / lowering phase

Lift the bell, keeping the elbow tight to the body. Squeeze the shoulder blades together and rotate the trunk.

15 – Lunge

Muscles used:

glutes / hamstrings / quads / erector spinae / abdominals

Start position

Holding the bell by the horns tight against your upper chest, with abs tight and shoulders back.

Lifting / lowering phase

Step into a lunge ensuring that you keep a straight back throughout. Return to standing and repeat.

Variation

Backward Lunge

16 – Bicep curls

Start position

Hold the bell by the horns (or upside down by the horns if preferred) Lock up core and keep back straight.

Lifting / lowering phase

Curl the bell towards the chest, with no body ‘swing’. Return and repeat.

17 – Tricep extension

Start position

Hold the bell in a reverse or upside down horns position, and lift straight overhead. Lock up the core.

Lifting / lowering phase

Bend the elbows and lower behind the head. Contract triceps and raise bell to start position overhead.

18 – Upright row

Muscles used:

trapezius / deltoids / biceps

Start position

Stand with feet a little over shoulder width apart, toes pointing very slightly outwards. Head and chest up, glutes and abs tight and back straight. Take the bell with a double handed grip.

Lifting / lowering phase

Upright row the weight to the chin, slowly lower and repeat.

19 – Russian twists

Muscles used:

hip flexors / obliques

Start position

Sit on the floor with legs out straight, knees slightly bent. Hold your feet off of the floor (cross your feet if easier). Hold the bell with both hands in front of you.

Lifting / lowering phase

Rotate the bell to the side of your body without letting it touch the floor. Lift the bell back over your legs and to the other side. Try and push the bell behind your body, again without letting it actually touch the floor.

20 – Side bends

Muscles used:

obliques

Start Position

Hold a bell in one hand, resting against the side of your body.

Lifting / lowering phase

Slide the bell down your side. Keeping a straight body position, return to the start position and then flex to the other side. Swap hands and repeat.

Workouts

As with all strength or conditioning training, workouts should be preceded by a proper warm up and pre stretch and followed by a gradual cool down and full stretch.

Strength and endurance

The following workout is designed to maximise calorie burn whilst developing whole body muscular strength. Perform the entire workout with a single kettlebell.

1. Deadlift x 15 reps

2. Front Squat x 10 reps each hand or 20 reps both hands together

3. Military Press x 10 reps each hand or 20 together

4. High Pull x 15 reps

5. Chest Press x 10 reps each hand or 20 together

6. Single Arm Row x 10 reps each hand.

In between each exercise perform 10 double handed swings taking little or no rest between exercises.

Super singles

This workout is ideal for people who have developed good technique with the major lifts.

1. Single Hand Swings x 5 reps

2. Clean x 5

3. Clean and Jerk x 5 (Clean with Military Press)

4. Snatch x 5

5. Power Snatch x 5

6. Power Clean and Push Press x 5 (Power Clean with Military Press)

7. Power Clean x 5

8. Single Hand Swings x 5

Complete the entire sequence on one hand and then repeat this immediately with the other hand. Rest as required then repeat for 2, 3 or more circuits!

These exercises are the classic lifts and moves that combine strength, speed, stability and skill to develop total body conditioning.

Remember the number and complexity of kettlebell exercises is only limited by your imagination.

www.liamobrien.co.uk

By: Liam OBrien

About the Author:

The Russians know a thing or two about strength and fitness. It’s no coincidence that Russian athletes have dominated Olympic power and strength events for decades.

Or that the Russian elite forces are recognized as the fittest and strongest in the world. Or that Kostya Tszyu is an all-time great world champion boxer. So what’s their secret? Kostya will tell you that it is dedication, mental toughness … and the Kettlebell.

What is a kettlebell?

It looks like a solid cast iron kettle without a spout. It started life in rural Russia as a counter balance for weighing grain. Russian peasants picked it up and swung it around for a bit of convenient weight training.

Over time, the Russian military understood its potential and started to use it, then Russian strongmen, weightlifters and wrestlers. American athletes eventually discovered it. Today it is regarded by fitness experts as the ultimate training tool for all-round fitness and physical development.

How does it work?

Unlike a conventional dumbbell or barbell, the Kettlebell’s centre of mass is displaced from the handle. This means the weight constantly pulls against your hand and requires not only strength and co-ordination when exercising with it, but also the recruitment of other muscles through your arms, shoulders and trunk.

The kettlebell is very user-friendly. You can start off by simply carrying a kettlebell around for a period every day, lifting it, swinging it, passing it from hand to hand. As your strength and co-ordination develop you can move on to routines, exercises and heavier weights.

What will it do for me?

Everyone can benefit from a regular kettlebell workout: from those who just want to look and feel good, to elite athletes of all kinds. Primarily a kettlebell workout will develop your all-important body core – back, hips and trunk. You’ll also burn fat at an amazing rate and exercise your cardio-vascular system. Because you use your whole body to control the kettlebell you will also strengthen arms and legs.

You can exercise in your own time and space and get genuine results faster than ever before. The overall result will be increased strength, flexibility, timing, muscle tone and general body conditioning. Elite athletes can use advanced exercises and techniques to target various muscle groups and movement patterns.

Who trains with kettlebells?

Everyday people who demand an efficient and extremely effective fitness program. The growing list includes:

Strength and conditioning coaches and personal trainers all over the world AFL clubs Essendon, Collingwood, Melbourne, Port Adelaide, Fremantle & Geelong Rugby League teams Australian Institute of Sport Boxing Champion’s like Kostya Tszyu Body Building and Martial Arts Champions Australian SAS, Army, Navy & Air Force Defense force operations all over the world. Physiotherapists, Osteopaths and Chiropractors Celebrities like Sylvester Stallone, Lance Armstrong, Matthew McConaughey, Jennifer Lopez, Penelope Cruz & Angelina Jolie.

By: Subbu Rethiman

About the Author:

Why do we mainly use kettlebells in our training? I mean, all the commercial gyms are stocked with machines of every kind. You don’t really see kettlebells in these gyms. For those few unfortunate folks who still don’t know what a kettlebell is, just google the word kettlebell and familiarise yourself with this incredible tool. I can think of about 1000 reasons why you should consider training with kettlebells, but I’ll mention only a few.

Let’s start with you pocket first. For the price of a few month’s gym membership you can get yourself a couple of kettlebells and maybe a training DVD or personal training to help you get up and running. That’s it! For a relatively small financial layout you can get world class results if you put in the work. Just remember, this is not for those looking for a shortcut to a toned, lean and super fit physique. This is for real men and women who take pride in knowing that they have put in the work and that they can expect serious results. Your kettlebells won’t take up all your space either. Whether at home, office or in a gym, they are very portable and can be stored almost anywhere.

Kettlebells come in a variety of sizes. Usually you can find them in sizes from 8-48 kgs. For the gym rats that won’t sound like a lot, but believe me, there is a world of difference between training with barbells or dumbbells and training with kettlebells. Although you can do some of the usual bodybuilding type exercises like bench press, squats and shoulder presses, you will realise the unique benefits of kettlebells by doing ballistic exercises like cleans, jerks, swings and snatches. Build upper body strength with an assortment of presses and pulls (rows), build lower body strength with various squats, lunges and swings and build shoulder flexibility and a torso like a tree trunk with unique exercise like the Turkish getup and windmills.

You are spoilt for choice when it comes to putting together a program. Go heavy and eat big to pack on the beef. Go heavy and keep your diet the same to add serious strength without bulking up. Do high rep ballistic work to acquire the respiratory system of a race horse. Can you say fat loss? Whatever your training goal, you can structure a meaningful program with very basic equipment. If you put in the sweat, kettlebell training will deliver the goods. It’s not better than training with other types of weights, it’s just very different and exciting and rand for rand the best conditioning tool that I know of.

Kettlebells may be new to you, but they have been around for decades in Russia where they have been used by the military, strongmen, weightlifters, bodybuilders and wrestlers. It found its way to America and today is considered the ultimate all-round fitness and physical development tool by experts. With one handy piece of equipment you can work on strength, hypertrophy, endurance, mobility, balance, flexibility and a host of other conditioning categories. No wonder that people such as these use kettlebells:

Rugby teams

Martial artists

Strength and conditioning coaches and personal trainers

Boxers

Defence Force Operations

Physiotherapists, Osteopaths and Chiropractors

Celebrities like Jennifer Lopez, Penelope Cruz, Sylvester Stallone and Lance Armstrong

So if you are not using kettlebells yet, I think it would be worth your while to consider it as part of your fitness routine.

By: Corné Dannhauser

About the Author:

(c) 2008 Sandy Sommer

I have played many sports and I have been involved in tons of physical activities and I have never seen such an amazing piece of equipment as the Russian kettle bell for fat loss. Not only are they incredibly effective for rapid changes in body composition, but they will help you permanently keep fat at bay and they are fun. In fact, I have never come across a client that has told me they do not enjoy working out with kettle bells. Additionally, they delight in the result.

Here’s the deal about kettlebell training and why they should be your number one choice for fat loss, no matter who you are:

1. You burn off more fat in less time

Kettle bell training is different from conventional weight training because it focuses on the body’s natural movements; these actions leave no muscle untouched. So rather than exercising just your arms, legs, or back, kettle bell training works the entire body as a unit. Instead of being a collection of body parts you become much, much more….You become an integrated machine.

This type of training is much more efficient; imagine how much more fuel is required to power three hundred skeletal muscles rather than just a handful! The results of this are simply astounding; you can get an incredible workout in just 20 minutes and burn huge amounts of post-workout calories compared with regular long, drawn out exercise. If you are as busy as most people, then this is quite compelling.

2. Increases Burned Calories

Your body works to perform certain functions and moves specific ways whether it’s bending over to pick up a child, grabbing a handful of groceries or squatting down to sit into a chair. It is these exact movement grooves that kettle bell training simulates and as you repeat these patterns your body will reward you by getting stronger and building muscle tone quickly.

As a fitness professional, I have never seen such rapid muscular increase as through kettle bell training. And boosting your long, lean firming muscles doesn’t make you bigger, just more powerful. Here’s the wonderful news; one of your body’s best sources of energy is your stored fat, but the stronger you get, then the more carbohydrates you incinerate (even while sleeping) and thus you store a lot less fatty tissue.

3. Burn calories even after exercise

Excessive post-exercise oxygen consumption is another great reason why kettle bells are truly unmatched for improving your body composition. Much of kettle bell training is fitness training near the anaerobic threshold. A short burst of energy with active rest is a good description of such training. It works quite a bit better than aerobic training for body fat loss. Frankly, aerobic training is not efficient. It is time consuming and hardly shreds any fat. Since kettle bell workouts are a type of interval training you can increase required calories for as long as forty eight hours after your training.

I am not aware of another training tool that helps you reach you body goals faster while looking sexier. Even better, the Russian Kettle bell is such a blast (and fat burner) you will soon find it as part of your overall lifestyle and you will keep getting fitter and fitter.

By: Sandy Sommer

About the Author:

With Kettlebell Snatching, blisters appear as a side effect from such a regular activity, this is both necessary and vital for your development. But none the less, the palms can become extremely sore and in some cases tears can appear on the palms of the victims. Such painful afflictions were seen on many a RKC in Denmark 2007, but this was due mostly to the inexperience of the individual, but largely because of the extreme high rep demands from the Kettlebell Snatch.

The Kettlebell Hard Style way just won’t get you the high numbers that so many competition athletes can achieve. If you have ever tried to reach the high numbers of Kettlebell Competition Lifters you’ll know that your limbs will give out way before your cardiovascular system lets you down. Have a fire extinguisher to hand as your hip flexors and forearms will need to be put out. An example of the level that is required for the 32kg Kettlebell Snatch is approx 250-300+ reps in 10min. (weight categories depending)

Two Kettlebell methods that we will discuss are the upward phase before lockout and the holding position in the downward phase.

Regular Kettlebell Snatch enthusiasts will usually use the up and over wrist method, with a slight pull to decelerate the Bell onto the top of the forearm. This is fine, but with the high rep demand and 10min duration this, during heavy training, won’t get you the numbers required for competition level. It’s inevitable that constant impact to the wrist will slow recovery and delay necessary Kettlebell training time.

What is required is the ‘Round the Wrist’ method. With a slight flick of the wrist the Kettlebell travels outward around the wrist resulting in less or even no impact to the forearm. It’s a sweeter way to perform the Snatch and gets you much added reps without fatiguing the forearm.

The real pain comes from the pinching of skin between the handle and palm when the Kettlebell is swung downward for a second rep. This can be avoided with a technique called the ‘Monkey Grip’.

The ‘Monkey Grip’ is achieved by holding the Kettlebell handle by the very ends of the fingers. When the Kettlebell is over head in the ‘victory position’ it is given a little push upward and the resulting effect is the Kettlebell moves outward away from the body. It is then possible with timing and good judgement to catch the handle with the ‘Monkey Grip’ method. The Kettlebell lands comfortably and is turned thumb pointing back ready for a repeated swing. This method again allows for more reps by not pinching the skin and aggravating any blisters that may be present.

By: Greg Brookes

About the Author:

To lose fat and build muscle we need exercises which work the whole body using enough weight to signal to the body that it needs to get stronger and also trains the cardio-vascular systems to get more efficient.

Heavy Squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. What is even better than the squat is performing a combination movement that has the squat as one of the components. An example is the thruster, either with a barbell, dumbbells or kettlebells. There are many others

The way it works is the more muscles you use in an exercise the more energy is required to do the movement so you burn more fat and get stronger as well.

I will be perfectly honest, these combination exercises suck. They are hard, they may make you feel like you want to puke, and you might, so don’t go crazy. You have to build your work-capacity over time or suffer the consequences!

So here are my favorite exercises for fat loss and lean muscle gain:

Exercise#1- Swing, Flip and Squat or any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press,  squat thrust to snatch etc.

Exercise#2- The Swing- Kettlebells, Med Balls, or Sandbags

Exercise#3- Any Lunge Combination Exercise- Alternating Lunge and clean to Press, Alternating Lunge plus Twist, etc.

Exercise#4- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, Spiderman Push-ups, Burpees, staggered, walking etc.

Exercise#5- The Chop- Med Balls, Bands, or Sandbags

Exercise#6- Olympic Lifting Variations: Kettlebell Cleans, Snatches, High Pulls and Jerks

Exercise#7- Renegade Rows and combination such as a pushup a Renegade row to a double clean

Exercise#8- 1/2 kneeling overhead press or Windmills for core activation

Exercise#9- Turkish Getups for total body control, ab work, leg work, shoulder stabilization and strength

Exercise#10- one leg deadlift with kettlebell or barbell. Try it with the weight on the same side as the working leg (ipsi-lateral) and with the opposite hand (contra-lateral)

Try these out and add at least on of them to your workout and see how much more effective your training becomes.

In the weeks ahead I will be sharing more great exercises like those above and I will be posting videos of them on my site as well as YouTube, so stay tuned.

By: Dave Randolph

About the Author: