Kettlebell Training Page - Strength, Conditioning and Health

Q: Is kettlebell training the ultimate muscle building and fat loss workout ?

A: No one system is the ultimate way to train. I personnally believe in combining and using many forms of training ( more on that later). Is kettlebell training effective for fat loss, strength training, building muscle and getting six pack abs? Yes and it is a super fun way to train. In order to keep training interesting, you have to keep it fun and kettlebells are a great fit. You can benefit from kettlebell focused programs or you can incorporate kettlebell training into your current workouts.

Q: Is kettlebell training effective for fat loss?

A: Yes however pushing yourself away from the table more often and cutting krispy creme out of your diet is even more effective. Fat loss is 70% diet and 30% training. Kettlebell training can be a very effective way to ramp up your metabolism. Kettlebell swings and kettlebell cleans and presses are an example of just two kettlebell exercises that done properly can boost fat loss. However, anyone that tells you that you can lose fat with kettlebell training and a crappy diet is dead wrong.

Q: Is Kettlebell training effective for building muscle?

A: What do barbells, dumbbells, and kettlebells all have in common? All three are forms of weight training. Thus, just as barbells and dumbbells are effective for building muscle, kettlebells are effective as well. Nothing takes the place of progressive Weight Training . Barbell squats, barbell deadlifts, Barbell Military Presses, and weighted dips are among the kings of muscle building If your main goal is to build muscle then you are better off with barbells. If your have been training with barbells and dumbbells for a while and want a new stimulus then kettlebell training is a great fit. Also, kettlebells are great for building the shoulders, hamstrings, and arms. Kettlebells are not the best fit for quad development and of course calf development. A combination approach utilizing kettlebells and barbells is a very effective way to go.

Q: Can women train with Kettlebells? I want to lose fat, see my abs and get stronger without getting bigger. Is kettlebell training for me?

A: Yes, this is one of the most popular benefits of kettlebell training. Women for example love kettlebell training as it helps them tone up and lose fat without over developing muscles.

Kettlebells Simple Exercises For Cardio, Fat Loss And Strength GainsIf you are one of those people who are having problems with shedding off those extra pounds and want to stay fit and healthy all at the same time then its about time you try cardio kettlebell workout. As far as result is concerned this is a very fast paced exercise or workout training and the best thing about this type of workout is that it only requires a kettlebell for an equipment and a small area to perform the exercise and nothing more.

Turn your body into a Fat Burning Machine

Working out with kettlebells will enable you to turn your body into a fat burning machine immediately after performing your first exercise routine. In addition to that, research has shown that short bursts of intense workout, such as interval training will enable your body to burn calories up to twenty four hours after the workout. In other words, even after executing the exercises your body will still go on shedding those excess pounds, and that's a real advantage for all.

Kettlebells No More Boring Workouts

You'll never get tired of the cardio kettlebell workout due to the fact that it has several routine variations. It is best to perform a routine that consists of a few of the more basic kettlebell exercises before moving on to a more advanced workout, especially for beginners.

High intensity Fat Burning And Cardio

In order to be able to achieve the best result possible from this workout, it is essential to look for the appropriate combination and correct weight that you need to start with. Make sure that you will be performing a high intensity level of training for a period of three days to be able to get the maximum advantage of the power and cardiovascular workout kettlebells can offer.

Cardio kettlebell workout is a physical and truly a life changing habit. Perseverance and discipline is the key in achieving the best result.

Join The Kettlebell Fat Burning Revolution

Kettlebell workouts can virtually change your body overnight, dramatically boosting your confidence and helping you fit back into your clothes just as it has for hundreds of other kettlebell users just like you - who are busy, tired, and too fed up with commercial gyms and other ineffective cardio and machine type workout programs - and who deserve better!

Double Fat Burners

Let me start off by saying the title of this article may be a little deceiving. Alot of people hear the term fat burners and think of fat burning pills. That is not what I'm talking about here. And for the record stay away from those pills they don't work. So when I say double fat burners what do I mean?

Double Kettlebell Exercises

If your not sure what I mean it's simply using two kettlebells in your workouts. Now to start with this is not for someone who has not used kettlebells before. You should have 3-5 months of solid consistant workouts with one bell under your belt before you move into double kettlebell exercises.

What Exercises Do You Do With Double Kettlebells?

The same as you do with one bell.

1) Swings

2) Snatches

3) Clean and Press

4) Cleans

And so many more......You get the idea

Why Use 2 Kettlebells?

Simple answer using two kettlebells makes any exercise you do much harder and much more effective. There is no better way to burn fat than with a few high rep sets of kettlebell swings, snatches, and clean and jerks. These killer ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work the more calories you burn.

Using two bells makes it even more effective. Make no mistake using the 2 bells is tough. That's why I say it's not for beginners. But if you have been using one bell for a few months get yourself another kettlebell and start doing double kettlebell exercises.

The added workload of the second bell increases the metabolic effect and lean muscle gains twofold.

My Favorite Double Kettlebell Exercise

Actually it is not a single exercise per se. It is a combination exercise and in my opinion it is the best full body there is So what is it?

The Double kettlebell Clean, Squat and Press

Combination kettlebell exercises are an efficient way to work the entire body without resting. This ensures you receive the maximum cardiovascular benefits along with strength training.

How To Do The Kettlebell Clean Squat And Press

1. Place the kettlebells on the ground between your feet.

2. The starting position is the same as if you were going to perform a deadlift. Look straight ahead and keep your chest open and your weight on your heels.

3. Clean the kettlebells to the "rack" position (with the handle at shoulder height and the bell resting between the forearm and the biceps, almost in the crook of the elbow.

4. keeping the kettlebells in the rack position squat down.

5. Raise up pushing through your heels and press the bells overhead.

6. return to starting position and repeat.

Combination exercises like this clean, squat and press can be a workout all on their own. set a timer for 15 minutes and just do this exercise and tell me it's not one of the best full body workouts you have ever done.

Double Kettlebell exercises are also great for combining with bodyweight exercises in a full body workout. For those of you who have discovered the power of kettlebell training take it up a notch by adding a second kettlebell. Then try a workout like this one using 2 bells and your own bodyweight.

1) Double Kettlebell Clean, Squat and Press

2) Burpees

3) Double Kettlebell Swing

4) Pull- Ups

Kettlebell Renegade Row

Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Take a shoulder width stance and push one kettlebell into the floor forcefully while you pull the other kettlebell in the working arm. Hold the kettlebell in the working arm in the top position for a second and then lower the kettlebell under control back to the floor. Switch arms after each repetition.

Kettlebell Windmill

Clean and press or snatch a kettlebell overhead with one arm. Keeping the kettlebell that is overhead locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Lower yourself until your non-working hand touches the floor or front foot. Pause for a second and reverse the motion back to the starting position.

One-Arm Kettlebell Swing

Place one kettlebell between your feet. 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. Swing the kettlebell between your legs forcefully as if you are passing a football to someone behind you. Quickly reverse the direction and drive though with your hips explosively taking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set. Remember that the swing is primarily a hamstring exercise and that is where all of the power is generated from. It is not a front raise.

Kettlebell Workouts Our Kettlebell Progression Series

Okay to continue on with our kettlebell workout progression we are going to take it up a notch today. Today's workout and video are from the man himself Craig Ballantyne of the Turbulence Training Kettlebell Revolution. The beauty of this workout is that you can do it in only a small amount of space because you will be using just your bodyweight and kettlebells. If you don't have a Kettlebell, then you can use a dumbbell, but go get yourself a kettlebell.

The 10 x 20 Kettlebell And Bodyweight Circuit Training Workout

This kettlebell and bodyweight circuit workout is also known (as you may have guessed) as the 10 x 20, in that there are 10 exercises at 20 repetitions each. So, as you make your way through this circuit you will not take any breaks until you've completed all the exercises. Once there, take a minute or two to take a rest, and then repeat up to two more times.

We are going to work today kids. Now if you have been following along in the last few posts we have kind of eased into the workouts. This 10 x 20 circuit takes it up a notch. After the video I will show you how to scale it back if you aren't ready for the full workout yet.

Exercise List For The Kettlebell And Bodyweight 10 x 20 Workout

There are 10 exercises in this circuit.

The first exercise is a Kettlebell Squat. For this exercise, hold the Kettlebell at chest height in front of you, push your hips back, squat down, and then drive up. Repeat for 20 reps.

The next exercise is known as the Extended Push up. It will be a regular push up with a slight twist in that your hands will be in front of your head. This makes the push up exercise a bit more difficult, especially on your abdominals when you are at the bottom of the exercise. Each workout, try to extend a little bit more.

After all the reps are completed for the push ups, you'll follow with 20 repetitions of Kettlebell Swings. Now, this exercise is not a squat, but instead more of an RDL type of movement. Take the kettlebell back between your legs, push your hips back and really thrust them to drive the bell upward to shoulder height. In this exercise, you're arms will not be doing any of the work; they are simply along for the ride. Be sure to keep your back flat.

Immediately from there, go into 20 repetitions per side of Walking Lunges. If you don't have a lot of space, then you can just do the lunges in place, alternating sides.

Now it's time to get into single arm exercise with the kettlebell. First up is the High Pull exercise for 10 reps per side. So, swing the bell down between your legs and then up to shoulder height.

Following that exercise you'll go to the ground for a series of Mountain Climbers. Position yourself as if you were going to do a push up, next, bring your knee up to your chest and then back out. Make sure to keep your hips down and abs braced. Alternate sides.

Once you've finished with that exercise you'll do the 1-Arm Kettlebell Swing. This exercise is very similar to the High Pull, but you will keep your arm straight throughout. Do 20 repetitions per side.

Next up, you'll do 20 Close Grip Push ups. If you want to make this exercise a little bit harder, then put your feet up for decline Close Grip Push ups or conversely, kneeling if you want to make it easier. So, position your hands shoulder-width apart, and as you go down, tuck your elbows into your sides.

After the push ups, you'll do a Kettlebell 1-Arm Row. So, with a staggered and strong stance, start with the KB straight down below you and palm facing your feet. Next, as you bring the KB up to your abdomen, rotate it toward your body.

To finish off the workout, you will do 20 Stability Ball Leg Curls. So, on the floor with your feet up on the ball, bridge your hips up and curl the ball in and out. Be sure to keep your hips up and in a straight line during this exercise.

So there you have it quite a bit of work huh? It is but it's also very effective. So what if your not conditioned enough to go through the whole workout?

I have a video demo for this workout you can see here===> The 10x20 Kettlebell And Bodyweight Circuit,

And if you are interested in reading the articles and seeing the videos in the Kettlebell Progression Series Start Here====> Why Train With Kettlebells?

Using a GYMBOSS makes timing Tabata intervals easy, simply set timer to a work interval of 20 seconds followed by rest interval of 10 seconds alarming with your choice of beep, vibrate or both! Timer continues these intervals until you stop!! Or drop!!!!

The Kettlebell Training Manual - 41 Kettlebell Training Exercises to introduce you to kettlebell training and take you to the next level.

This is the perfect solution for someone that wants to learn how to train with Kettlebells.

Here Is What You Will Get:

Pictures of forty kettlebell exercises and how to execute them properly
Performance tips to maximize the benefits of each exercise
Three extremely effective programs to jump into action immediately
A user-friendly manual that you can refer to before you execute any kettlebell exercise
A manual that will not collect dust in your closet after a week

The Manual Contains The Following Kettlebell Exercises:
One-arm Kettlebell Clean
Bottoms-up Hang Kettlebell Clean From The Hang Position
Two-arm Kettlebell Clean

And Many More The Aggressive Strength Kettlebell Training Manual e-Book

Build Functional Strength:
The unique shape and exercises make your body have to adapt to accelerating and decelerating forces you don't get in traditional weight lifting. Your core muscles, stabilizing muscles, and tendons will become stronger over time.

Builds Your Endurance

Various kettlebell exercises require you control a weight for many reps on end. Your endurance will improve and this will carry over into other areas of you life.

Flexibility and Strength
Big muscles without flexibilityHe might have strength, but he can't use it. Kettlebell training will improve your strength, but your range of motion and flexibility will increase.

Fast Fat Burning Workouts
Eating a proper diet with the proper exercise will keep you looking great.

Forge a Fighter's Physique
Many kettlebell exercises focus on the shoulders and your core. You'll emerge with a body of a warrior. If you're a woman, using exercises that focus more on your legs and lower body will keep you tight and tone.

Freedom to Work Out When You Want, Where You Want
Kettlebells are small and easier to store at home. They are easy to transport if you like working out in the fresh air.

The Kettlebell swing one arm style (as described above) done Tabata training style is a favorite workout of mine when I am short on time.

Kettlebell swings done properly are considered by some the single most effective exercise you can do.

A properly done Kettlebell swing will work your back, legs, heart and lungs and develope all over body strength, conditioning and flexibility.

Tabata's are done by doing as many reps as you can in 20 seconds followed by 10 secomds of rest. Do this for 8 sets.

Q: I hate most forms of cardio such as riding exercise bikes, jogging on a treadmill, and using the stair climber. Is there anything that you can recommend that is more effective?

I am with you and fortunately there are many effective alternatives. One that has some impressive research is the Tabata Protocol? Dr. Tabata found that high intensity aerobic training is much more effective for burning fat, increasing aerobic performance, and anaerobic performance. Moreover, four minutes of the protocol that Dr. Tabata uses is just as effective as forty-five minutes of moderate aerobic exercise!
The Tabata method calls for twenty seconds of all out effort, followed by ten seconds of moderate cardio. Go back and forth for four minutes. Work up to twenty minutes and you will be a ripped machine. You can apply the Tabata Protocol to virtually any form of moderate cardio so be creative.

I have many clients that apply the Tabata protocol to jump roping with excellent results. You can even use it with heavy bag training. Go all out on the bad for 20 seconds and then jump in place for ten seconds, then go all out on the heavy bag for 20 seconds etc.

Enter The Kettlebell by Pavel Tsatsouline Master of Sports, is a former Soviet Special Forces physical training instructor who has been called "the modern king of kettlebells" for starting the Russian kettlebell revolution in the West.

"Pavel's Enter the Kettlebell! helps you weed out weakness develop explosive power, strength and never-quit endurance-with his PROVEN system for rapid, spectacular and across-the-board gains in physical performance"

Easy to read and simple to understand. This book is excellent to beginners (but theres also a lot of good information for more advanced trainers). Good pictures, short and clear explanations.

I get tons of emails from kettlebell trainees on how to structure kettlebell workouts for getting bigger and stronger.

Many trainees make the mistake of doing too many exercises; apply improper use of volume; and use flawed training frequency. Training frustration is soon to follow with the inevitable lack of progress from not having a clear target.

click Kettlebell Exercise Workouts to continue reading

[ Q ] What is the deal with kettlebells, do you really think that they are superior to dumbbells and barbells?

I have never said that kettlebells are superior to dumbbells and barbells. A smart athlete will utilize a variety of training tools to maximize strength and conditioning.
That said there are several things that I like about kettlebells:

The thick handles turn every exercise into a grip exercise. My massage therapist was impressed with the thickness of the muscle fibers in my forearms. For a while now I have only been training with kettebells and clubbells and attest the development to those training tools.

The off centered weight requires more stabilization especially on one-arm and one-leg exercises.

Learning how to absorb the ballistic shock that is involved with exercises such as cleans and snatches is very beneficial for athletes and increases coordination.

Kettlebell training is a lot of fun and having fun with training is critical for training longevity.

Kettlebells allow you to do exercises in which you pass the kettlebell from hand to hand and do "juggling" type moves. These exercises are incredible for developing the mind body connection and shock absorption.

Because of the off centered weight, you can do unique exercises such as the bottom-up clean and the bottom-up press. These exercises take grip training and stabilizer training to a whole new level.
The key with training is to find what you like and tailor it to your sport or training goal. Kettlebells are just another effective tool to take advantage off.

To get kettlebell training from one of the best go to Mike Mahler.com

One-Arm Kettlebell Snatch

The great thing about the one-arm kettlebell snatch is that it is very easy to learn and does not require as much coordination as the much more difficult Olympic barbell snatch.

The Kettlebell snatch develops cardio-respiratory endurance, strengthens your back, legs, hips and shoulders. The kettlebell snatch can be put into the category of one of the best total body exercises.

Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the kettlebell back between your legs as if you are passing a football to someone behind you. Immediately reverse the direction and drive through explosively with your hips. Pull the kettlebell towards your body as if you are starting a lawn mower. The trajectory of the kettlebell will resemble a J Curve rather than an arc. As the kettlebell rises to your shoulder open your hand and get your hand around the bell rather than letting the bell flip over and bang up your wrist. Punch through straight overhead to complete the snatch.

Q:
Okay, a lot of what you do might be categorized as "functional training." That term has been abused though, and seems to have lost its meaning. How do you define it?

Mahler: One element of functional strength is strength that carries over to real-world activities such as carrying your groceries to the car, putting your carry-on bag in the overhead compartment, being able to carry your child effortlessly, etc. Those of us that actually have even a small amount of strength and conditioning take such tasks for granted, but I've seen a lot of people that have a hard time with daily activities that should be effortless.

Another element of functional strength is having strength and conditioning for the activities or sports that you love to do such as hiking, surfing, grappling, and mountain climbing. Not only strength that carries over directly, but balancedstrength so that you avoid injuries.

Finally, the most important part of functional strength, the part that's completely overlooked by most people, is this: It makes you a stronger and tougher person overall, not just strong in the context of working out.

I've seen many people that are training bad-asses, but are complete pushovers in their personal and professional life. They avoid risks like the plague, don't have the courage to pursue the lives they really want, and couldn't make a tough decision if their lives depended on it.

They always go with the flow, never trust their instincts, and constantly look to others to make decisions for them. They've completely compartmentalized their strength and conditioning and don't carry it over to any other aspect of their lives.

While they have strength and toughness in the context of physical training, that strength doesn't carry over to where it really matters. It's wasted. If you're strong and in shape when it comes to working out, but a wuss everywhere else, then you're not a strong person overall and you've missed out on the most important benefit of training.

Hard training teaches us how to push through when things aren't easy and finish what we start. Transforming your body and building a high level of strength takes a lot of discipline and hard work. Physical accomplishments, whether it's losing 30 pounds of fat, adding 50 pounds to your bench press, or running a marathon, teach you a lot about yourself and help break mental barriers that hold you back in life.

It's a complete shame if we only have that strength and mental toughness in the context of working out.

Lets face it. Most forms of cardio training are boring. When was the last time that you got excited about getting on a stair master or a treadmill?

I get bored just thinking about using one of those machines. Sure, thirty minutes on a treadmill will burn some fat and it is better than being a couch potato who considers flipping channels with the remote control a form of exercise.

Nevertheless, I have always felt that there has got to be a better way to maximize the benefits of cardiovascular exercise and that there must be a way to make it more efficient and enjoyable. Fortunately, I was right. Enter the world of High Octane Cardio (HOC) and get ready to burn fat and increase endurance like nothing that you have ever tried before.

HOC is based on a form of training that boxer's use called "Roadwork." Legendary boxers such as Muhammad Ali used to do "Roadwork" frequently in order to get in great shape. "Roadwork" is still a staple in the arsenal of today's fighting elite. Here is how it works, go out for a jog and every fifty yards or so, drop down and do some bodyweight exercises such as push-ups and sit-ups. Crank out twenty-five reps and then get up immediately and start jogging again.

After another fifty yards or so, drop down again and crank out some more bodyweight drills. This is a very efficient way to build up cardio and muscular endurance that will carry over to the ring. It is also an extremely effective method for burning fat. Regardless, there is a way to increase the benefits of "Roadwork" tremendously by combining aerobic training with weight training.

No, no no. I am not talking about circuit training or running from one machine to another in the gym like it is an obstacle course. That is a good way to not only lose your membership, but to be carried away by the guys in white suits to the funny farm. HOC involves taking forms of aerobic exercise such as jogging and jump roping and combining them with ballistic weight training exercises such as:

Kettlebell or dumbbell swings, kettlebell or dumbbell snatches, and kettlebell or dumbbell clean and jerks. These ballistic exercises work several large muscle groups at one time. This results in two major benefits. One, you will burn much more fat. Two, if you are an athlete or want to be in shape like one, these exercises will teach you how to use your body as one unit and increase coordination. Moreover, if you are a combat athlete, the speed and power that you build from ballistic exercises will carry over to your striking. All right, enough small talk, lets get into some examples of HOC that you can take advantage off today.

Beginner HOC Training

The novice HOC program combines jogging with ballistic dumbbell exercises. Grab two dumbbells and got to a local track field. Place a dumbbell on opposing sides of the track field. Start jogging and as you come to one of the strategically placed dumbbells, stop jogging and do a ballistic exercise with the dumbbell. For example, do ten dumbbell swings to chest level with each arm. Once you have completed the dumbbell swings, start jogging again and when you get to the next dumbbell, stop and do ten dumbbell clean and jerks with each arm.

Again, once you have completed the reps, start jogging again. In the beginning, try to do four laps. This will amount to a one-mile jog and eight sets of ballistic dumbbell drills. The entire workout will take ten to fifteen minutes depending on how fast you jog and how fast your do the ballistic weight training exercises. Once you can do four laps, work on getting up to eight laps. On the way to eight laps, you are going to get in great shape and you will not believe how fast the fat melts off.

Thanks to Mike Mahler one of the leading experts on kettlebell training for this workout.

Q:What advantages do kettlebells have over dumbbells? How hard was it to become a certified Russian kettlebell instructor?

MM: There are several advantages that kettlebells have over dumbbells:

1. The handles are much thicker making every exercise much harder and giving your grip a tremendous workout. I notice that my forearms get pumped even on exercises such as the floor press.
2. The way the weight hangs to one side makes it much more difficult to control and you have to fight to stabilize it throughout each exercise.

3. It takes more coordintation to master exercises such as the kettlebell clean and snatch in which the kettlebell flips over your hand. In addition to increasing coordination, you learn how to brace for the shock of the kettlebell flipping over. This is very applicable for combat athletes or anyone else that trains for mental toughness.

4. Kettlebells have a real "dinosaur" look to them and they scare what Brooks Kubick refers to as the "Chrome and fern" crowd.

5. Kettlebells are addictive and every time you see one, you want to throw it around, ha ha. Getting certified as an RKC instruction was a grueling three days. Pavel is an outstanding instructor. However, he does not take any prisoners and shows no mercy. You better make sure that you are prepared. He especially took pleasure in drilling me for three days, ha ha.

Kettlebell Windmill

Main Muscle Worked: Abdominals
Other Muscles Worked: Hamstrings,Shoulders,Glutes
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Mainly works the obliques.

Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your hip out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor in the opposite direction. Pause for a second and then reverse the motion back to the starting position.

Kettlebell Swings - 10 one-arm kettlebell swings with each arm

Burpee's - 20 Burpee's

Kettlebell Clean & Jerk - 10 one-arm clean and jerks

Bodyweight Squats - 25 bodyweight squats

You Fit And Healthy

Weight Training Workouts

Interval Training

Nutrition 101

Guaranteed Weight Loss In 30 Days

Interval Training For Turbocharged Fat Loss And Fitness

Thanks to Mike Mahler one of the leading experts on kettlebell training for this workout.

Here is a good program for a trainee that only has one kettlebell:

Monday-Wednesday-Friday

One-arm Clean and Military Press 2x5 l,r (two sets of five left and right)
One-arm Bent-over Row 2x6 l,r
One-arm Windmill 1x3 l,r
One-arm Front Squat 2x6 l,r
One-arm Swing 2x10 l,r
Take one to two minute breaks in between each exercise and work on technique.