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Jay's Kettlebell Workout
Written by Administrator   
Thursday, 07 October 2010 08:51

Kettlebell Workout Routine

KKettlebells originated in Russia, and were originally used as counterweights for Russian farm equipment. They were quickly adopted as the preferred method of fitness by Russian field workers. Over the years, it spread throughout Russia, and in the 1940’s, kettlebell lifting became the country’s national sport.

The Russian word for Kettlebells is “girya,” and the men who lifted these weights were called “gireviks.” A kettlebell is is shaped like a big cannonball with a handle. Kettlebells come in ‘poods’. A pood is an old Russian measure of weight, which equals 16kg, or 36 pounds. There are one, one and a half, and two pood Kettlebells, 16kg, 24kg, and 32kg respectively. I utilize in my workout two 16kg (35.2lb) Kettlebells, Gray Series V2, purchased from MuscleDriverUSA.com.

Kettlebell exercises utilize the momentum and inertia of the kettlebell in a natural real world motion with fluid movements to provide a combined strength and aerobic exercise for the entire body.

Men should utilize a 16kg Kettlebell when first starting their strength and fitness program. As a general rule of thumb when the kettlebell is coming towards you breathe in, when going away breath out. Of course there will be exceptions to this but for the most part just remember it.


Kettlebell Double Arm Swing

Kettlebell Double Arm Swing

  1. Pick up a kettlebell with both arms, keeping your knees slightly bent, your back arched flat, your head up, and the weight on your heels.
  2. Observe how the weight remains on the heels and the shins are vertical. You should feel that the K-bell is pulling you backward and loading your hamstrings. The position illustrated is essential to master; if you let your knees protrude forward you will never get the leverage to bring your hips in on the action.
  3. Snap the hips through by contracting your glutes explosively, a motion similar to a vertical jump. Visualize jumping up and at the same time projecting the girya straight ahead with the power of your hips.
  4. You can pull the bell to the level of your waist, your chest, above your head, or even straight up as you get more confident.
  5. When you reach the top of the movement, immediately let the bell free fall to the spot slightly below and behind your knees. Once that destination is reached, proceed with the next rep without hesitation. No pause at all; as if you are touching a hot stove!
  6. For men, performing this exercise by itself on a daily bases in sets of six or eight, of 30 reps each, using 16kg kettelebell, with rest of 1-2 minutes in between, is sufficient for maintaining strength and fitness.


Alternating One-Arm Kettlebell Swing

Alternating One-Arm Kettlebell Swing

  1. Place one kettlebell between your feet.
  2. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead.
  3. Swing the kettlebell between your legs forcefully projecting the girya straight ahead with the power of your hips.
  4. You can pull the bell to the level of your waist, your chest, above your head, or even straight up as you get more confident.
  5. When you reach the top of the movement, switch hands at the top of each swing and immediately let the bell free fall to the spot slightly below and behind your knees. Once that destination is reached, proceed with the next rep without hesitation. No pause at all; as if you are touching a hot stove!
  6. For men, correctly performing this exercise by itself on a daily bases in sets of six or eight, of 30 reps each, using 16kg kettelebell, with rest of 1-2 minutes in between, is sufficient for maintaining strength and fitness.


Kettlebell Squat Press Out

Kettlebell Squat Press Out

  1. Stand holding the kettlebell with both hands centered on your chest, your feet about shoulder width apart, and your weight on your heels.
  2. Look straight ahead, press kettlebell out by extending your arms fully straight ahead.
  3. Bring kettlebell to your chest while still in standing position.
  4. With the kettelebell on your chest, looking straight ahead, bend your knees, and then bend your hips, dropping into a deep squat position.
  5. Press your feet into the floor, and explode out of the bottom position.
  6. When you are standing erect, follow through by pressing the kettlebell out and fully extending your arms.
  7. While still in the starting position, bring kettlebell to your chest, and as soon as it makes contact with your body, drop into the next repetition.


Kettlebell Squat-Press

Kettlebell Squat-Press

This exercise can be performed with either one or two kettlebells. If using two, clean them to your shoulders. If using one, rest the kettlebell on your chest with the handle facing your body. Make sure to wrap your thumbs around the handle to secure the weight.

  1. Stand over a kettlebell, your feet about shoulder width apart, your weight on your heels.
  2. Position yourself with either one kettlebell on your chest or one on each shoulder in a racked position.
  3. Look straight ahead, bend your knees, and then bend your hips, dropping into a deep squat.
  4. Press your feet into the floor, and explode out of the bottom position.
  5. When you are standing erect, follow through into the press.
  6. Pause and then lower the kettlebell(s) to the starting position.
  7. As soon as the weight makes contact with your body, drop into the next repetition.
  8. Note: Both the downward and upward phases should be performed smoothly in one nonstop motion. Also, as with most overhead exercises, press the kettlebells to full extension without allowing them to drift forward at the top.


One-arm Kettlebell Snatch

One-arm Kettlebell Snatch

  1. Stand over a kettlebell, your feet about shoulder width apart, your weight on your heels. Inhale, arch your back, push your butt back, and bend your knees. Reach for the bell with one hand, the arm straight, while keeping the other arm away from your body.
  2. Swing the bell back and whip it straight overhead in one clean movement.
  3. Dip under the Kettlebell as it is flipping over the wrist. As the kettlebell rises to your shoulder open your hand and punch through straight overhead.
  4. Fix the weight overhead, in the press behind the neck position for a second, then let it free fall between your legs as you are dropping into a half squat. Keep the girya near your body when it comes down. As an option, lower the bell to your shoulder before dropping it between the legs.
  5. Breathe in as you take the weight overhead and breathe out as the kettlebell swings between your legs.
  6. Note: Do not attempt the snatch unless you have mastered one arm swings and cleans!


Kettlebell High Pull

Kettlebell High Pull

  1. Swing the kettlebell back between your legs as if you are about swing or clean it.
  2. Drive the hips through and yank your elbow back above your shoulder with a 90 degree bend parallel to the floor. Use your upper back rather than your biceps. Visualize an elbow strike, not a curl.
  3. Powerfully synchronize the hip and back action.
  4. On the top of the pull the kettlebell should form an extension of your forearm rather than droop or flip up.
  5. Aggressively lean into the kettlebell the moment you are finishing the pull, drive your hips through, meet the kettlebell half way. You will get a more powerful back contraction, you will be better balanced, and you will learn another important snatch subtlety.
  6. Aim for making the kettlebell weightless momentarily; if you wanted to you could release the handle and grab it again without missing a beat.
  7. Hike pass the kettlebell back between your legs and repeat.
  8. Note: The kettlebell high pull is a fair bit more intense than the swing so it will get the heart rate way up and force the trainee into oxygen debt quite fast.


Kettlebell Forward Lunge

Kettlebell Forward Lunge

  1. Clean one kettlebell to a racked position by the right shoulder.
  2. Look straight ahead, and step forward with your left leg, keeping balance by extending your left arm to your side.
  3. Keep your front foot flat and your back foot on its toes.
  4. Bend your front knee first, and drop down as close as you can to the floor without touching. Both knees should be bent to right angles.
  5. Step forward with your front leg, and step back with the opposite leg.
  6. Perform one set and alternate kettlebell and legs for the second set and repeat.
  7. Caution: To avoid unnecessary stress on your knees, your front knee should not move beyond the toes of the same leg.


One Kettlebell Front Squat

One Kettlebell Front Squat

  1. Clean one kettlebell to your shoulder and take a stance that you find comfortable for your body type.
  2. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat.
  3. Breathe in as you squat down and hold your breath as you stand up
  4. Look straight ahead at all times or look up, but do not look down.
  5. Flex your glutes and stomach as hard as possible before rising back up from the bottom position of the front squat.
  6. Press the kettlebell into your upper body to keep the kettlebell in place.

Kettlebell Training Videos

Essential Kettelbell Exersise Videos


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Last Updated on Monday, 30 May 2011 18:17
 
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