Kettlebell training and exercises

rsta

Have any of you tried this? It sounds really good. A 20 minute work out 3 times a week is all it takes apparently.

At the moment I do my 8 min abs and 8 min buns workout every other day. I'm not in bad shape, but I'd like to improve my core strength, stamina and lose a little body fat. I don't have much spare time on my hands and I like the sound of a 20 min work out. I could fit that in with my ab work outs.

justsomebloke

ah the magical kettbell, I wonder can they cure cancer like squats do.

OP there isn't anything special about kettle bell training, yes a lot of the training revolves about proper lifting techniques and compound movements but the "results" you get from kettlebell training can easily be gotten by other training methods.

To be honest OP from the sound of it you basic routine is probably flawed and it is probably time to look at it again if it isn't giving you the results you want

jeff lebowski

I recently bought a 16kg Kettlebell and found that you can do some excellent work outs with it. You get a really intense workout in a short period of time providing you put in the effort. One I have been doing as an extra to my normal training is, as quickly as possible with minimum rest:

1 KB swing, 1 clean, 1 snatch
2 swings, 2 cleans, 2 snatches
3 swings, 3 cleans, 3 snatches....
....and so on up to 8 reps of each exercise.

Think it's called ladder training. If you do it right you'll be dying at the end of it and it doesn't take long to do. Exercise movements are explained here: http://www.mikemahler.com/kettlebell_exercises.html and videos here: http://www.mbodystrength.com/exdev.html

Charlie3dan

I don't think it's the kettlebells themselves but the kettle bell excersizes are the magic bit. Great core workout and tend to leave a feeling of having a full body workout rather than having worked each part of the body hard (if that makes sense).

I would say add one keeltebell session a week to your normal routine, rather than changing routines altogether.

d-gal

Joe the Santa wrote: »

ah the magical kettbell, I wonder can they cure cancer like squats do.

OP there isn't anything special about kettle bell training, yes a lot of the training revolves about proper lifting techniques and compound movements but the "results" you get from kettlebell training can easily be gotten by other training methods.

Jesus man it's just a different method she is asking about. Being honest I would take two kettlebells over an olympic bar any day. You work a lot harder with kettlebells and you have the option of going for strength and power or fat loss. If you only have 20 minutes (like me at times due to my PT schedule) then kettlebells would be the main option for me

Something like this for 5 rounds for a full body workout
15 double swings
10 double cleans
15 thrusters
10 double snatches

OP they are a great option but getting someone that knows there stuff about kettlebells is a rareity unfortunately.

rsta

Excellent, Thanks for those links Jeff, that Mahler website is full of info. And thanks for those tips Charlie.

I'm gonna look into getting a couple of KB's this weekend. I need something new to add to my routine and give me soemthing new to focus on too. The fact that the workout with KB's is so quick is a bonus as I don't have much free time.

rsta

d-gal wrote: »

Jesus man it's just a different method she is asking about. Being honest I would take two kettlebells over an olympic bar any day. You work a lot harder with kettlebells and you have the option of going for strength and power or fat loss. If you only have 20 minutes (like me at times due to my PT schedule) then kettlebells would be the main option for me

Something like this for 5 rounds for a full body workout
15 double swings
10 double cleans
15 thrusters
10 double snatches

OP they are a great option but getting someone that knows there stuff about kettlebells is a rareity unfortunately.

Hi DGal, sounds great, really I can fit in a complete body work out in like 20 mins? What weight is ideal to start with. I think the 4kg/6kg would be too light?

justsomebloke

d-gal wrote: »

Being honest I would take two kettlebells over an olympic bar any day.

and I wouldn't, I think the cost to have a set of kettlebells when you can actually get the correct resistance per exercise is to restrictive thus leading to people using weights that are either to heavy or to light. where as with a bar (actually dumbells are an even better option) you can easily change weight thus getting a more appropriate weight for the exercise you are performing without having to break the bank.

As I said I think the best thing about kettlebell training is that it requires the trainee for the most part to push there body harder by doing lifts they generally wouldn't do and also due to the fact a lot of people will take a course on it they will get actual training on the lifts.

rsta wrote: »

A 20 minute work out 3 times a week is all it takes apparently.

this is what I based my original answer on, and I still stand by it. Kettlebell training as such won't show any different results then putting a properly structured programme together with a barbell or dumb bells, and if you are limited in the weight selection of kettlebells you have then you won't see as good results as you would with adjustable weights.