vincechoo asked:
Basic kettlebell exercises to know. Kettlebells in Kuala Lumpur, Malaysia. www.kdtathletics.com
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by admin on May 17, 2009
Basic kettlebell exercises to know. Kettlebells in Kuala Lumpur, Malaysia. www.kdtathletics.com
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{ 25 comments… read them below or add one }
Thanks Vincechoo, this helps me see how I need to roll the KB around the wrist for those cleans.
ive seen em go up to 203lbs… thats heavy
What exercise can be done to shrink the ego?
the first one is kettlebell deadlift. squat looks like deadlift but you use your knees full range of motion. squat is when you bring the kettlebell overhead or in rack position and you squat till the butt touches the feet
nice form?
the squat has too much hip flexion
the swing has cervical extension
the cleans lack multijoint movement and the other arm should be relaxed
the clean
all in all…it can be done better
KBs are really worth the cost. Spend a few bucks on these – about the cost of cable tv and/or cell phone for two months. Dumbbells are stupid. Get some balls and experience the freedom of strength training
nice, u need to work on your snatch though
Excellent video. Nicely done. Great form. Great music. Great presentation. This is what kettlebells are all about. Functional training at its best.
To gain strength in your whole body, you would either need to do these KB exercises or do compound movements with barbells e.g squat/deads/bench
Your program sounds great. Go heavy and eat, eat, eat if you want to bulk up
well i want to bulk up and gain strength i guess, so any recommended DB workouts? or should i stick with what i wrote below? Or my routine
You can get size and strength with kettlebells. If you want to bulk up eat more calories and lift heavier weights.
Dumbbells can work, not ideal though, if kettlebells are not an option.
also, can i use a dumbbell for these exercises by any chance? because KB are expensive!
Would i gain more muscular strength from kettlebell exercises or dumbbells? I want Size and Strength in my body, so i dunno what the hell to do lol. What i’ve been doing for like 2 months now is using dumbbells.
Bicep Curl – 5 sets 10 reps ea arm.
Dumbbell Wrist Curls – 5 sets 20 reps ea arm.
Tricep Extensions – 5 sets 10 reps ea set.
Then Swedish ab excercise, then ab crunchs, bicycles and scissors
Squat Jumps w/ DB’s – 5 sets 10 reps ea.
and calve raises w/ dumbbells in hand.
RageFlyer,
It usually takes 2 days of 8 hours of intense learning, doing and being tested. Is it worth it? That’s really up to you and what you intend to do with the certification. It does allow you to teach others knowing that you can teach correct and safe technique.
what does it take to get kettlebell certified and is it even worth going through it?
Great technique and form. Great demo!
Good technique in all movement…excellent endurance. 5-stars!
Try practicing “High Pulls” then folding the elbow into your side when the weight is lifted to about shoulder height. The exercise is called “taming the curve”. You can also try standing facing a wall with the KB and cleaning the weight. This forces you to pull the weight upwards with your legs and driving with the hips rather than swinging the weight up which results with the KB banging your forearm. Hope this helps
How do you do cleans with out the bell bangiing on the back of your wrist?
yes they are for that lean muscle and a good entire body workout
i would suggest using chalk.
get a block of powerlifting chalk.
it increases grip while easing on ther oughness of the bells.
Ok, so basicly kettlebells are more for muscle endurance than strength?
Johan, thanks for your feedback. Heavy kettlebell lifts are there but this training protocol is designed for high repetition. If you are competing at world class level the standard is 32kg and as many completed lifts within a 10 minute time limit. The objective of kettlebell training is not the same as power lifting where the objective is to lift as much as you can one time (hence the 1RM protocol). Hope this helps
But is it possible to go heavy with kettlebells? There aren’t that heavy ones so one can’t do more heavy squats or deadlifts?
And with things like snatch if you go close to your 1 rm will you be able to catch the weight without destroying your arm?