Monthly Archives: November 2009

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27Nov 2009

Burn off the Holiday Fat with Fighter Workouts

We’ve seen an enormous shift in the training systems of many world class athletes. There was once a time where combat athletes such as martial artists, boxers, and wrestlers refrained from using heavy weight lifting. They used primarily bodyweight calisthenics.

Movements such as pushups, pullups, burpees, sprint drills, and jump roping ruled the strength and conditioning workouts of most fighters. However, a few individuals began lifting weights. With nothing else to follow at the time, they began following bodybuilding type workouts.

Some athletes became stronger and bigger. But most became slower. Coaches soon realized that although weight training has it’s merits, exercises for fighters need to make them faster, powerful, and agile. Hence, traditional bodybuilding movements such as bicep curls, should press, and hamstring curls were a no-no when it came to training fighters.

These days, fighters use a combination of high intensity bodyweight exercises and powerful weight training movements to make them better fighters. Lets focus first on which bodyweight movements are specific to fighters. When doing research for this article, I came across CoachSonnan’s videos teaching bodyweight movements that would help fighters.

Here are the exercises he recommends:

Swinging Plank:

Swinging Tripod:

Developing your Bodyweight Workout

For fighters, it’s all about technique, speed and endurance. Hence the first step is to really get good at these movements. I prefer to perform them as a warm up, before your regular workout. This way, you still can practice, without worrying about bad form during a workout.

Once you’re good at performing the exercises, then it’s time to start incorporating them into a workout. The easiest way to develop a workout is to perform intervals. If you’re training for a fight, then organize your workouts based on how long each round of a fight is.

For example, if you’re training for 3 minute rounds, then your workout may look something like this:

Perform 3 rounds of:

  • Swinging Plank, 30 seconds
  • Swinging Tripod, 30 seconds

Rest 1 minute

So this sequence would last 3 minutes, followed by a 1 minute break. If you’re training for a 10 round fight, then you want to go for 10 total sequences. However, I would do something different in each sequence. To give you a better idea, here’s a sample routine using a 3 minute, 3 round fight:

Sequence 1:

Perform 3 rounds of:

  • Tripod Swing, 30 seconds
  • Jump Roping, 30 seconds

Rest 1 minute

Sequence 2:

Perform 3 rounds of:

  • Swinging Plank, 30 seconds
  • Pullups, 30 seconds

Rest 1 minute

Sequence 3:

Perform 3 rounds of:

  • Pushups, 30 seconds
  • Shadowboxing, 30 seconds

See how easily you can organize these new movements along with traditional bodyweight movements and combat drills.

Application to the Busy Professional

I’ve always talked about how the average, busy person can implement fight workouts as a way to improve their overall fitness. In fact, in a recent episode of “Biggest Loser” we saw a former contestant trying lose weight (after he’d gained all the weight he lost on the show), using boxing workouts.

Boxing and other combat workouts are very useful for the average person since they allow you to relieve stress by punching something really hard, provide you with a cardio benefit, and motivate you to train harder. As I’ve illustrated through this article, you do not need to hire a boxing trainer or join a gym to get a great workout.

Just research some brand new bodyweight movements, grab a jump roping, and organize your fight conditioning workouts using the template above. You should start off with a very basic 3-sequence workout, and build up to a 10-sequence workout.

Making your Workouts Harder

Fight workouts are going to be hard. But, if you want to really make them even harder, then you can combine the other template with some intensity techniques I’ve already written about before on this site:

More Fighter Workouts

Here are some videos that will give your more ideas on creating your own fighter workout:

Additional Resources

There are two resources that are great for creating your own bodyweight fighter workouts. The first shows you close to 200 bodyweight exercises that you can use to create your own fighter workouts. It’s a manual called Workout Without Weights which is put together by Coach Eddie Lomax. Click here for more information.

The second resource is more specific to fighters. It’s called Ultimate MMA Strength and Conditioning. It’s a great resource is you’re just as “crazy” as I am and actually want to try some hardcore MMA fighter workouts. Click here to learn more.

25Nov 2009

Two Tips to Get Bigger Muscles with Bodyweight Squats

Are you afraid of change? Change is such an interesting word. Change, variety, and “switch it up” are often popular buzz words thrown at people in the fitness industry. Many people talk about changing up their workouts, but few people do it. The perfect example is….me.

I mean, on one hand I do a lot of crazy intense things with my workouts. But, at the end of the day it’s all just high intensity bodyweight and free weights workouts thrown together in complex circuits. True change for me would be to go into my gym tomorrow and train like a power lifter. Read More →

25Nov 2009

How to Get Started with Russian Kettlebells

The following is a guest post from Nathan Donahue from Kettlebell Planet.

I first learned about Russian Kettlebells in 2002 while reading Pavel Tsatsouline’s Power to the People. As a competitive powerlifter I was always looking for new ways to get stronger and Pavel’s writing was very interesting and informative. In the back of his book was an ad that boasted, “Burn body fat without the dishonor of cardio!” Now, as a big fat powerlifter that really interested me because running sure didn’t! At the time of reading that ad I was 23 years old and lifting in the 242 lbs (110 kg) weight class. I was big strong and really out of shape. I loved powerlifting and being huge but carrying all that blubber was unsightly and unhealthy.

Click here for a Great Kettlebell Training Program

I spent a few days reading about kettlebells online, back then it was just Dragon Door promoting them, and finally bought one 35 lbs kettlebell. It was pretty expensive at the time to buy a kettlebell and have it shipped across the US border to Canada so I was kind of regretting my purchase as I waited for delivery. But when the kettlebell finally arrived I was like a kid at Christmas and tore open that box!

After my parents were done asking me what the hell I just spent my money on, I finally got to try this crazy tool. My first time with the kettlebell I popped in the VHS (yes, VHS) and went through Pavel’s workout. It was brutally hard for me and my technique was appalling. I couldn’t for the life of me figure out how to do a darn kettlebell swing. I kept lifting the kettlebell like a weight and messing up the movement. It took me 4 days to finally figure out how to do the two handed kettlebell swing but once I got the hang of it I started to really enjoy kettlebell training.

At the time my workout schedule was high volume powerlifting training 4 days a week and kettlebell 3 days a week. That is a lot of volume and I would not recommend it for anyone else, but I was a crazy kid so what can you do? I trained with the kettlebell for 30-45 minutes each time and almost passed out each time. I would blast heavy metal and just go crazy swinging, cleaning and snatching that thing until I had to lie down to avoid passing out! Remember I was both fat and out shape so kettlebell training was very demanding for me. I really was not used to the oxygen debt you experience when training with them. Picture running sprints and lifting weights at the same time. Would that lean you out? Would it be really, really demanding? Well, that’s exactly what it was like for me.

Click here for a Great Kettlebell Training Program

Click here for a Great Kettlebell Training Program

In four weeks I lost about 20 lbs of fat! I kid you not. I lost weight so fast I could actually notice a difference in my belly every time I worked out! I lost fat so quick my little sister did a double take of me in the kitchen one afternoon. Nobody could believe it, even me! Keep in mind, all the weight lifting I was doing had built muscle, but I had layers of fat on top of it. During this period I was not dieting or changing my weight training at all. The only factor I changed was adding kettlebells and that was only 30-45 minutes, 3 times a week! Kettlebell training had literally melted the fat off my body but that was not all. My powerlifts did not decrease as some would suspect. In fact, my squat increased nicely because all the dynamic lifts with the kettlebell had improved my explosiveness. This was really evident in the vertical jump. I must have gained three inches on my vertical jump from kettlebell lifts! It was crazy. I was leaner, stronger and faster than I had ever been. All from throwing around this big metal ball for about 2 hours a week that no one had even heard of!

Ever since then kettlebell training has been a very important part of my regime and I recommend it to anyone who needs to lose weight or improve their fitness levels. Getting started with kettlebells is easier than you think too. It might be a little intimidating at first because those bells are mean looking, but it shouldn’t be. Trust me, they work and they are fun for men and women! In fact, kettlebells will help sculpt a women’s physique to perfection because it will not build muscle mass but will simple melt off the fat and tighten up the muscles.

Click here for a Great Kettlebell Training Program

Getting Started

Here is the best process to follow if you are interested in kettlebells.

  • Do some internet research and find a good kettlebell and kettlebell materials vendor. I have done well with Mike Mahler and Dragon Door respectively.
  • Purchase one kettlebell, a video and a book.
    • If you are a man purchase a 35 lb/16 kg kettlebell
    • If you are a women purchase an 18 lb/8 kg kettlebell
    • It may seem light but you need to start with high reps for maximum learning ability
  • While waiting for your kettlebell package to arrive, start preparing the body for the exertion to come
    • Body weight squats, push-ups, lunges, sit-ups and the like done in a circuit would be a good start
  • Once your kettlebell package does arrive, first cheer, next get really serious. It is pain time!

Click here for a Great Kettlebell Training Program

  • Okay use the video and the book to learn the kettlebell two handed swing. This move is the foundation which all other drills will be based on. Do not progress past the kettlebell swing until you have truly mastered it. I cannot emphasize how important snapping the hips is in this movement. Do not lift with your back or shoulders, simply snap the hips forward and send the kettlebell moving through the air. Your arms should act like a rope that the bell is tied to.
    • Swing, swing and swing until you can’t do it anymore!
    • Sets and reps are not too important at this stage but aim for as many reps as possible each workout
  • Once you have mastered the swing, now start learning all the other great kettlebell drills, you won’t be sorry (unless you hate sore muscles and hard work)
  • Upon mastering many of the other kettlebell drills such as the clean, high pull and snatch, consider purchasing a heavier kettlebell or a second one of the same size.
    • Using two instead of one is VERY demanding and will really turn your workout up a notch
    • Using one heavier kettlebell is great also and you can even use different weights at the same time!

Click here for a Great Kettlebell Training Program

I would love to spend more time explaining specific drills to you but the professionals who make kettlebell videos can do a better job. Learn from them and then see what is new on the internet when you need inspiration. Check out youtube.com and my kettlebell blog for great ideas and tips on keeping your kettlebell workouts fresh!

Editor’s Note: Kettlebell training is still a rather new form of training, even though it was first developed in the 18th century in Russia. There are only a handful of really great instructors out there. The rest of them either are trying to be great, or are just plain bad.

Either way, your goal is someone who’s brand new to Kettlebell training is to keep learning. I personally try to get my hands on as many training guides as possible, especially since I can’t afford a coach or seminar. I’ve gotten pretty good at training on my own.

One of the best guides out there, is a brand new system just developed by Craig Ballantyne and Chris Lopez. Craig Ballantyne is the creator of Turbulence Training, one of the best home fitness programs on the market. Chris Lopez is the first Turbulence Training certified instructor.

Together, they’ve come up with a great program known as the Turbulence Training Kettlebell Revolution. This program is packed with exercises, workouts, and training techniques. Click here to learn more about the Turbulence Training Kettlebell Revolution program.

This article links out to a product. If you purchase this product, I receive a percentage of the sale. Click here to read my disclaimer.
20Nov 2009

4 Kettlebell Training Rules To 6-Pack Abs

By: Craig Ballantyne, CSCS, MS
www.KettlebellWorkouts.com

For years fitness “experts” have been preaching the merits of endless crunches and sit ups in pursuit of great abs.

Combine that with the latest low fat diet and the tedious, slow boring cardio and – voila! Instant 6-Pack Abs.

Over time, however, evidence is showing that this just simply isn’t the most effective way to shed belly fat.  Unfortunately, the notion of crunches and sit ups has been in-grained into our brains as being the “tried and true” way.

So when I get regularly asked how to lose fat and get six-pack-abs, my answer more often than not, tends to be met with a look of confusion…

1. Perform full-body exercises.

2. Train your abs the way they were meant to be trained (by forcing them to stabilize your torso, not move it or rotate it).

3. Use some form of interval training instead of long boring cardio.

And the most important rule of all…

4. Eat real, clean food focusing on fruits & vegetables, lean protein and healthy fats limiting grains and refined carbs to a minimum.

That about sums it up in a nutshell and it doesn’t get any simpler than that.

If you’re training with kettlebells, then getting that six-pack is easy if you follow the rules above.

And one of the best exercises to get that 6-pack is the Turkish Get-Up or TGU.

Simply put, TGUs involve you laying on the ground holding a KB vertical with one arm and then performing a series of movements to get you standing upright.

Sounds simple enough, but rest assured, if you use a heavy enough kettlebell and use proper technique, it’s as hard an exercise as they come.  And it will challenge you like no other KB exercise out there.

It’s also important to remember that one of the main reasons we train with kettlebells is to simplify our lives and to give us an alternative to going to the gym. The time saved is precious time that can be spent doing more meaningful and impactful things – like spending time with our families & friends.

But it’s not so much what we do in the gym that gives us 6-pack abs and low % body fat, but instead what we do for the other 23.5 hours in the day.

Are we getting enough sleep?

Are we able to handle our stress levels?  (Stress will always be part of our lives. So, the real key is finding a way to properly handle it)

Are we eating whole, natural foods?

Don’t get me wrong, exercise plays a critical role in getting lean.  After all, it’s still just a matter or calories in vs. calories out – of eat less and move more.

But if you’re using KB exercises and training at least 3 times per week, then, from an exercise standpoint, you’re on the right track!
About the Author



Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training style Kettlebell workouts that will help you burn fat without long, slow cardio sessions, visit www.KettlebellWorkouts.com

If you’re serious about Kettlebell training, then I suggest you check out the Turbulence Training Kettlebell Revolution system.

This is, by far, the best Kettlebell training guide out there on the market, and provides a great introduction to beginners. It also features some great high intensity workouts for advanced athletes.

Click here to Learn More about the Turbulence Training Kettlebell Revolution system.

The Turbulence Training Kettlebell Revolution program will show how to lose fat with kettlebells and build a muscular physique as well. Even if you do not care about getting bigger, all of the techniques on the information packed in this incredible product will teach you how to maximize your fitness with kettlebells and attain the physique that you have always wanted. This program is made for people that love kettlebell training and want to take use Kettlebells to lose fat. This detailed product is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebells lifters. Even if you do not train with kettlebells, all of the technique tips that you learn will carry over to other forms of fitness training.

I have no doubt that you will love this program and have decided to include 4 additional months of Kettlebell workouts, which I will send you via email once you’ve purchased the Kettlebell Revolution workout for only $57. If that is out of your price range, you are in trouble!

Click here to learn more about this $57 Kettlebell Fat Loss program.

This article links out to a product. If you purchase this product, I receive a percentage of the sale. Click here to read my disclaimer.
20Nov 2009

Most Intense Kettlebell Circuit Ever!

One of the best ways to lose fat with Kettlebells is circuit training. The other day, I was just playing around with some exercises, and thought of a really cool circuit you can do. I didn’t anticipate just how difficult this circuit was going to be!

Before I get to the workout, lets go over the exercises:

Kettlebell Snatch

Kettlebell Windmill

Kettlebell Turkish Getup

The Workout

Perform 5 rounds of:

  • Kettlebell Snatch, 5 reps
  • Kettlebell Windmill, 3 reps
  • Kettlebell Turkish Get Up, 1 rep

After watching the videos, you should realize two things: 1) These movements are difficult, and 2) these movements flow well together. This is why this circuit works so well. After the snatches, you arm is already locked out above your head.

You can move straight into a windmill. And the windmill allows you to move straight into the turkish getup. In fact, the windmill and turkish getups are often paired together as supersets or even stand alone workouts. They make a great pair!

Start off with 3 rounds, and work your weight to 5 rounds. Once you are able to complete all 5 rounds at the required repetitions, either add repetitions or switch to a heavier weight.

If you’re serious about Kettlebell training, then I suggest you check out the Turbulence Training Kettlebell Revolution system.

This is, by far, the best Kettlebell training guide out there on the market, and provides a great introduction to beginners. It also features some great high intensity workouts for advanced athletes.

Click here to Learn More about the Turbulence Training Kettlebell Revolution system.

The Turbulence Training Kettlebell Revolution program will show how to lose fat with kettlebells and build a muscular physique as well. Even if you do not care about getting bigger, all of the techniques on the information packed in this incredible product will teach you how to maximize your fitness with kettlebells and attain the physique that you have always wanted. This program is made for people that love kettlebell training and want to take use Kettlebells to lose fat. This detailed product is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebells lifters. Even if you do not train with kettlebells, all of the technique tips that you learn will carry over to other forms of fitness training.

I have no doubt that you will love this program and have decided to include 4 additional months of Kettlebell workouts, which I will send you via email once you’ve purchased the Kettlebell Revolution workout for only $57. If that is out of your price range, you are in trouble!

Click here to learn more about this $57 Kettlebell Fat Loss program.

This article links out to a product. If you purchase this product, I receive a percentage of the sale. Click here to read my disclaimer.
19Nov 2009

Kettlebell Workouts: Pros and Cons

Kettlebell workouts provide a complete strength training, balance, and cardiovascular workout. However, do Kettlebell workouts really produce the results the experts claim they do? Or are they just over-hyped pieces of over priced iron? Well, you’ll find the answers to these questions in this article.

Top 6 “Pros” of Kettlebell Workouts:

  1. Best combination of Cardio and Strength Training -  One of my favorite ways of training is something known as Metabolic Conditioning, which is where you perform workouts that serve as both your Strength and Cardio workouts. This sort of training is not possible with traditional forms of training. I’ve written an entire article about “cardio” training with Kettlebells. Click here to Learn more about Performing cardio using Kettlebells.
  2. Best solution for Busy People – The moment I started training with Kettlebells, my workouts were literally cut in half. You literally need to do less work in order to achieve the same or even better workouts. This makes Kettlebells the best solution for busy people who are looking to get a quick, intense workout in a short period of time.
  3. Best Way to Lose Fat – As illustrated by Kettlebell Cardio article, losing fat with Kettlebells is extremely easy. One of the reasons why most people are not successful with fat burning workouts is they don’t push themselves enough. Well, the Kettlebell itself is a unique tool that requires you to work harder in order to control it. As the saying goes, “Control the Kettlebell, don’t let the Kettlebell control You.”
  4. Unique from Barbells and Dumbbells – Barbells are and dumbbells are easy to handle compared to Kettlebells. A great example is to use the same weight kettlebell and dumbbell, and perform the same movement with each. You’ll see how much more difficult it is to train with a Kettlebell than with a Dumbbell or Barbell.
  5. Gives you a Complete, Full Body Workout – The beauty about Kettlebell training is the each and every exercise is compound in nature. When you’re doing a Snatch, literally every single muscle is working tostabilize that weight. The same can’t be said with basic Dumbbell and Barbell movements.
  6. It’s Fun – At the end of the day, what’s going to make you stick to your workouts, and thus get results, is something that’s fun. The moment you start training with Kettlebells, you’ll realize just how fun Kettlebell training is. Its challenging. And with fitness, Intense, Challenging, and Fun are words the go together.


Top 3 “Cons” of Kettlebell Workouts:

  1. Kettlebells are Expensive – When I first bought my Kettlebell, a 16kg was $80, with the shipping and handling. I’m sure the price has gone down considerably, but Kettlebells are still much more expensive than dumbbells. However, in my opinion, I would rather own a set of Kettlebells than a set of Dumbbells.
  2. Instructors are Costly – There are many Kettlebell instructors out there, but there’s only a handful of really good ones. However, these instructors are usually very costly, usually charging over $100 per hour. But you can get past that by learning Kettlebells on your own. I have another article that teaches you how to do this. Click here to read my article on Kettlebell Instruction.
  3. Not for Beginners – If you’ve never worked out before in your entire life, then Kettlebells can be a tough implement to start with. Not to say that you can’t use them. You just need to be careful. Start off light, and start off easy. Make sure you have a good guide or instructor to help you.

In conclusion, Kettlebell workouts have a lot of good uses to them. However, they can also be a dangerous piece of equipment if you do not know how to properly use them. If you’re serious about Kettlebell training, then I suggest you check out the Turbulence Training Kettlebell Revolution system.

This is, by far, the best Kettlebell training guide out there on the market, and provides a great introduction to beginners. It also features some great high intensity workouts for advanced athletes.

Click here to Learn More about the Turbulence Training Kettlebell Revolution system.

The Turbulence Training Kettlebell Revolution program will show how to lose fat with kettlebells and build a muscular physique as well. Even if you do not care about getting bigger, all of the techniques on the information packed in this incredible product will teach you how to maximize your fitness with kettlebells and attain the physique that you have always wanted. This program is made for people that love kettlebell training and want to take use Kettlebells to lose fat. This detailed product is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebells lifters. Even if you do not train with kettlebells, all of the technique tips that you learn will carry over to other forms of fitness training.

I have no doubt that you will love this program and have decided to include 4 additional months of Kettlebell workouts, which I will send you via email once you’ve purchased the Kettlebell Revolution workout for only $57. If that is out of your price range, you are in trouble!

Click here to learn more about this $57 Kettlebell Fat Loss program.

This article links out to a product. If you purchase this product, I receive a percentage of the sale. Click here to read my disclaimer.
19Nov 2009

Kettlebell Ab Exercises for a Strong Midsection

Everyday, there are thousands of workouts, exercises, and articles being published on the Internet about abdominal training. Most of these training guides are absolutely wrong when it comes to developing strong, functional abdominals.

This is the reason why individuals perform endless situps and crunches on a daily basis without giving the abdominal region enough rest. Well, believe it or not, your abdominals are all ready amply trained by the basic compound movements you are, or at least should, be doing.

Basic bodyweight movements movements such as pushups, pullups, and squats activate the core region. You’ll feel your abs working especially during the pushup. If a beginner is unable to perform a pushup, it’s most likely not just an upper body issue, he or she should focus on strengthening their abdominals.

I’m not particularly concerned with getting ripped, six pack abs. If I was, I would be performing bodybuilding exercises and long, boring cardio. My focus is to maintain my health and fitness and be able to perform at an athletic level. This is where Kettlebell training comes in.

Even though the abs are activated during bodyweight, dumbbell, and barbell exercises, they’re most activated during Kettlebell movements. In fact, I bet you’d develop stronger and more functional abdominals if you just perform Kettlebell swings three days a week, instead of performing endless crunches 5 days a week.

In order to effectively strengthen your abdominals, you need to focus on stabilization. This means, choose difficult Kettlebell movements which require for greater stabilization from your abdominal region. This is because the primary function of your abs is whole-body stabilization, not to look good on the beach.

The End of Crunches!

Promise me that you will never perform crunches ever again. Only if you make this promise will I reveal to you some great Kettlebell movements you can use to strength your abdominals (well, you can always just scroll down).

Kettlebell Ab Exercise #1: Figure 8′s

Kettlebell Ab Exercise #2: Turkish Get Up

>

Kettlebell Ab Exercise #3: Windmill

Now, these movements should only be used when the basic swings, snatches, and cleans are learned. To learn these movements and to get a basic understand of Kettlebell Training, check on my article on Kettlebell Concepts.

Click here to Read the Kettlebell Concepts article.

Develop your Workout: Basic Guidelines

All these three movements are tough to learn. Turkish Get Up’s are the most difficult, with figure 8′s being the easiest. So, start your training off with learning proper technique with figure 8′s. Simply perform 2 sets of 10, 2-3 days per week either after your regular Kettlebell workout, or on one of your off days.

Even if you’re an intermediate or advanced athlete who’s seen these movements before, I only suggest performing 1-2 Kettlebell Ab movements per workout. Remember, even thepushups, pullups, swings, snatches, and cleans that you’re doing during your workout will train your abs.

Finally, if you really want to achieve a leaner midsection, then you should be focusing on cardio and nutrition. You can even use Kettlebell as you cardio workouts. It’s called Kettlebell Cardio. Click here to Learn more about Kettlebell Cardio.

Getting more Information

This was just a basic guide to using Kettlebell training to develop stronger abs. However, Kettlebells can be used for a variety of functions, including fat loss, increased strength, and improvements in athletic performance. And of course, there are many guides out there designed to teach you how to use Kettlebells toachieve your goals.

But one of the best ones out there is one developed by world-famous trainer Craig Ballantyne and Chris Lopez. The name of the program is Turbulence Training Kettlebell Revolution, and is one of most complete, and easy to follow Kettlebell systems out there.

Click here to Learn more about Turbulence Training Kettlebell Revolution.

18Nov 2009

6 Kettlebell Concepts You Should Know

Kettlebells are quickly increasing in popularity. It used to be that just a few thousand fitness enthusiasts were training with these unique looking objects. Thee days, almost everyone from world-class athletes, bodybuilders, movie stars, busy professionals, teenagers, and stay at home moms are starting to use Kettlebells to get in shape and stay healthy.

kettlebellsHowever, most people use Kettlebells the wrong way. In this article, you will learn 6 primary concepts that you need to understand before you begin your Kettlebell training.

Kettlebell Concept #1: Kettlebells are Heavy

Yes, light Kettlebells exist, but even they are heavier then their dumbbell counterparts. For example, after training with my 16kg (35.2 lbs) Kettlebell, 50lb dumbbells seemed like a walk in the park. Kettlebells feel much heavier because of their unique design.

Dumbbells are symmetrical in design. So, that 35lbs is actually around 15lbs on each side, with maybe a 5lb handle. However, with a 35lbs Kettlebell, the thick handle itself probably weighs close to ten pounds, with the rest of the 25lbs compressed into a ball.

The evenly distributed with of a dumbbell makes it easy to control. With the Kettlebell, the weight is not evenly distributed, and so each time you swing or clean a Kettlebell, you’re not just fighting gravity, you’re also fighting to keep the Kettlebell in control.

This is why if you do not have a good guide or a coach, then you may get injured very easily with a Kettlebell. It’s better to start off with a lighter weight. You can even practice the basic movements first with a dumbbell.

Kettlebell Concept #2: Kettlebells are Versatile

There are those that claim the Kettlebells should only be used by performing high repetitions ballistic movements. Then there are those who believe that you should focus on only improve your strength and size with Kettlebells. Still others are convinced that Kettlebells are only an athletic tool, and average men and women who don’t compete in sports have no business training with Kettlebells.

In reality, Kettlebells have many uses. You can adapt your Kettlebell workouts based on your goals. For example, if your goal is to burn fat, then you can simply perform high repetitions swings, snatches, and cleans. In fact, there is a method known as Kettlebell Cardio which I have written a full article about.

Click here to learn more about Kettlebell Cardio.

Kettlebells can also be used to increase your overall strength and size. This is done the same way you would use barbells or dumbbells to put on muscle and size. However, keep in mind that each Kettlebell movement activates more muscle mass than any dumbbell or barbell exercise.

Hence, if used properly, then Kettlebells can be a superior method to put on muscle mass, compared to dumbbells or barbells.

Kettlebell Concept #3: You Must Learn the Basics

The three basic Kettlebell exercises are the Swing, Clean, and Snatch. If you are unable to perform these basic movements, then you will not have success with Kettlebell Training. Sure, there are other movements that are important such as the front squat and press.

However, these three are MADE for Kettlebell training. Learn them. The following videos will help:

Kettlebell Swing

 

Kettlebell Clean

 

Kettlebell Snatch

 

Kettlebell Concept #4: Kettlebell Workouts save Time

Because Kettlebell workouts are so difficult and engage more muscle groups at once, your workouts will last a very short time. A workout that may take you 30 minutes with dumbbells will take you 15 minutes. In essence, you’ll only need to do half the work you originally needed to do to get the same or even better results.

Kettlebell Concept #5: Your Technique can Always Improve

There is a great tool you can use to improve your technique: YouTube. I started posting my own workouts a long time ago. Some people liked my workouts and started copying them. Others, more experienced then myself, began to give me some tips on how to improve my technique.

So, once you start training with your Kettlebell, I urge you to video tape yourself, and post your exercise, and workouts on YouTube. If you would like me to look at any of your videos, then simply send me a message to shah@shahtraining.com

But the main purpose of talking about YouTube is the fact that with Kettlebell training, your technique can always improve. You’ll never have perfect technique, but there will always be little things you can do here and there to make your exercises more intense, efficient, effective, and safe.

Kettlebell Concept #6: There’s Much to Learn

Kettlebell training is still a rather new form of training, even though it was first developed in the 18th century in Russia. There are only a handful of really great instructors out there. The rest of them either are trying to be great, or are just plain bad.

If you’re serious about Kettlebell training, then I suggest you check out the Turbulence Training Kettlebell Revolution system.

This is, by far, the best Kettlebell training guide out there on the market, and provides a great introduction to beginners. It also features some great high intensity workouts for advanced athletes.

Click here to Learn More about the Turbulence Training Kettlebell Revolution system.

The Turbulence Training Kettlebell Revolution program will show how to lose fat with kettlebells and build a muscular physique as well. Even if you do not care about getting bigger, all of the techniques on the information packed in this incredible product will teach you how to maximize your fitness with kettlebells and attain the physique that you have always wanted. This program is made for people that love kettlebell training and want to take use Kettlebells to lose fat. This detailed product is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebells lifters. Even if you do not train with kettlebells, all of the technique tips that you learn will carry over to other forms of fitness training.

I have no doubt that you will love this program and have decided to include 4 additional months of Kettlebell workouts, which I will send you via email once you’ve purchased the Kettlebell Revolution workout for only $57. If that is out of your price range, you are in trouble!

Click here to learn more about this $57 Kettlebell Fat Loss program.

This article links out to a product. If you purchase this product, I receive a percentage of the sale. Click here to read my disclaimer.
18Nov 2009

Make your Cardio Fun with Kettlebell Cardio

Here’s something that people don’t tell you about burning calories: the harder you work, the more calories you burn. One obvious example is a sprinter and a jogger. Sprinters work much harder than joggers. Their goal is to expend as much energy in as little time as possible.

Joggers, on the other hand, focus on conserving as much energy for as long as possible. Two dramatically different training styles. And two dramatically different types of physiques. A sprinter is not only lean, but he’s strong and powerful.

A typical jogger looks like he hasn’t eaten for days. He’s skinny and weak. What kind of physique do you want? If you want a strong, athletic physique, then you should focus on performing ballistic exercises at a high intensity level. One of the best ways to get a killer cardio workout in the comfort of your own home is to perform Kettlebell workouts.

Click Here for some Great Kettlebell Workouts

Exercises such as Kettlebell Snatches and Swings work many more muscle groups than sprinting. After just 10-20 repetitions, you’ll feel the movements in your lower back, shoulders, and hipflexors . And once you combine these ballistic movements with other basic Kettlebell exercises such as Floor Presses, Bent Over Rows, and Windmills, you’ll be able to get a great, full body workout in an extremely short period of time.

Kettlebell Cardio: It’s Time to Make your Cardio Fun

But the best thing about Kettlebell Cardio, as I like to call it, is that it’s a lot more fun than most other forms of cardio. My favorite forms of cardio used to be jump roping, shadowboxing, and sledgehammer swings. However, as my body adapted, theseforms of cardio became way too easy for me.

Many people are endlessly trying to burn fat with boring treadmill and elliptical workouts. The bottom line is that if you’re not having fun, then you won’t stick to you workouts. If you don’t stick to your workouts, then you won’t get results.

Before we get into using Kettlebell cardio to replace your current cardio, I first want to make sure you know how to do three of the basic Kettlebell movements: Snatches, Swings, and Cleans. If not, then please watch the following videos carefully.

Click Here for some Great Kettlebell Workouts

If you already know how to perform these movements, then simply skip down past them to get to some of my favorite intensity techniques you can use to develop high intensity Kettlebell cardio workouts:

The Exercises

Kettlebell Swing


Kettlebell Clean

Kettlebell Snatch

Click Here for some Great Kettlebell Workouts

Intensity Techniques

There are a lot of ways you can create your own Kettlebell cardio workouts. However, the following are some techniques that almost anyone – beginner, intermediate, or advanced – can start using today. These are not complex techniques.

In fact, you can probably get up off your computer right now, grab a kettlebell, and get a great, intense workout right now!

Intensity Technique #1: Pyramids

Pyramid repetitions are where you start off with a low repetition, then gradually increase the repetitions as the workout progresses. Once you get up to a predetermined number, you go back down the pyramid. By the time you’ve returned back down to the original number you started off with, you’ll be in a pool of sweat.

For example, lets use Swings as our example exercise. Start off with 3 repetitions, and rest 60 seconds. Add 3 repetitions, and keep going until you getup to 21 repetitions. Now go back down. So, you’re workout will look something like this:

  • Kettlebell Swings for 3-6-9-12-15-18-21-18-15-12-9-6-3

Click Here for some Great Kettlebell Workouts

To make this workout harder, simply reduce your rest periods or alternate with another exercise. It’s best to superset the Kettlebell swings with pushups, pullups, or another cardio movement such as jump roping or shadowboxing. Perhaps you can alternate with a minute of jump roping after each set.

Intensity Technique #2: Repetitions for Time

Here’s another no-brainer intensity technique. Here’s what you do: choose a set number of repetitions, and perform it. For example, lets say you want to do 100repetitions of the Kettlebell swing. Just start a stop watch and see how long it takes you to do a 100 repetitions.

Don’t count sets, but if you need to rest, then rest. But try to keep your body moving and try to complete those 100 repetitions as fast as possible. 100 repetitions too hard? then start off with 50. 100 repetitions too easy? then either do more repetitions, or switch to a more difficult movement.

Intensity Technique #3: Timed Rounds

This is the complete opposite of repetitions for time. With timed rounds, you simply set a time limit and try to complete as many repetitions as possible within that time period. This is different then interval training, since the time frames you will use will be longer than 90 seconds.

Click Here for some Great Kettlebell Workouts

For example, you can do a timed round of 3 minutes, followed by a minute rest. So, for 3 minutes try to do as many swings as you can. Then rest for 60 seconds. Write down how many repetitions you did, and try to beat you repetitions for the next set of 3 minutes.

Most likely, you’ll only be able to do 2-3 of these timed rounds, if you truly exert yourself to the best of your abilities.

Additional Exercises, Workouts, and Techniques


Kettlebell Cardio is just one use of Kettlebell training. Not only can you use Kettlebell training to burn fat, but you can also use them to build lean muscle mass, get stronger, improve overall health, and improve your athletic fitness. In fact, there are dozens of other exercises and techniques you can perform with just one or two Kettlebells.

One of the most complete resources you can use for effective Kettlebell training is the Turbulence Training Kettlebell Revolution program. This system uses the world-famous Turbulence Training system to develop high intensity Kettlebell workouts.

Whether you’re just starting off with Kettlebells, or if you’re an advanced Kettlebell user, the Turbulence Training Kettlebell Revolution program is one system that you absolutely need to try. I suggest you grab you copy today. Click here for more information!

This article links out to a product. If you purchase this product, I receive a percentage of the sale. Click here to read my disclaimer.
17Nov 2009

Intervals Exercise

My friend Harry asked me to develop a workout with the following specs:

1. Eight-exercise inverval
2. Challenging to the whole body
3. Doable at home with limited, inexpensive equipement
4. Fast
5. Can benefit all levels of fitness

So lets take this step by step. These are the pieces of equipment I have at home:

1. Jump Rope
2. Pull-up Bar
3. 300 lb Barbell Set
4. 15 LB Medicine Ball
5. 15 LB Dumbbell

Before we choose our exercises, we first need to figure out what interval pattern we’re using. My friend’s current workout is 1 minute work, with 1 minute rest. So the total workout would last 16 minutes. Not bad, but I think I can do better.

I remember reading about Alwyne Cosgrove’s Complex Training methods on Mike Mahler’s website. The idea is to do a bunch of exercises in a row with light weights and no rest. After the end of each circuit you rest and repeat the circuit. Here are the two complexes from Mike’s website:

Complex One
• Dead lift – 6 reps
• Romanian Dead lift – 6 reps
• Bent Over Row – 6 reps
• Power Clean – 6 reps
• Front Squat – 6 reps
• Push Press – 6 reps
• Back Squat – 6 reps
• Good Morning – 6 reps

Complex Two
• Snatch Grip Dead lift – 6 reps
• Snatch Pull – 6 reps
• Upright Row – 6 reps
• Power Snatch – 6 reps
• Reverse Lunge – 6 reps each leg
• Push Jerk – 6 reps
• Jump Squat – 6 reps

Click here for Some more Barbell, Dumbbell and Bodyweight Workouts

So lets develop these workouts using limited equipment:

Bodyweight Only Workout:

Hindu Push-ups
Bodyweight Squat
Sit-ups
Incline Pushups
Lunges
Leg Raises
Plyometric Pushups
Squat Jumps

Bodyweight + Pull-up Bar:

Hindu Pushups
Pull-ups
Bodyweight Squat
Sit-ups
Chin-ups
Incline Pushups
Lunges
Inverted Row

Click here to Learn over a 100 Bodyweight Exercises

Dumbbell Only Workout:

One-arm DB Clean and Press
One-arm DB Bent-over Row
One-arm DB Swing
One-arm DB Overhead Squat
T-pushups
One-arm DB Snatch
One-arm Renegade Row
Incline T-pushups

Click here for Some more Dumbbell – Only Workouts

Medicine Ball and Dumbbell Workout:

One-arm DB Clean and Press
Medicine Ball Wood chop
One-arm DB Bent-over Row
Medicine Ball Hay baler
One-arm DB Swing
One-arm DB Overhead Squat
Medicine Ball Overhead Squat
T-pushups

Click here for Some more Medicine Ball – Only Workouts

Ok, so the combinations are endless. Now lets take these workouts to the next level. Mike Mahler also has a workout on his website called HOC, or High Octane Cardio. It revolves around alternating between short cardio intervals and resistance training. I think jump roping is the best form of high intensity cardio. Here are my versions:

Beginner Routine:

Hindu Pushups
1 minute regular Jump Roping
Bodyweight Squat
1 minute regular Jump Roping
Pull-ups
1 minute regular Jump Roping
Sit-ups
1 minute regular Jump Roping
One-arm DB Clean and Press
1 minute regular Jump Roping
One-arm DB Bent-over Row
1 minute regular Jump Roping
Medicine Ball Wood chop
1 minute regular Jump Roping
Medicine Ball Hay baler
1 minute regular Jump Roping

Intermediate/Advanced Routines:

There are two Jump Roping tricks that I can do. These are the Cross-overs and Double Under. Cross-Overs are where you cross-over your arms across your chest and jump. Double unders are where you perform two jump for one swing of the rope. I also like to do some footwork drills.

Progression, sets and reps:

Start off the circuits with a cautious number of reps per exercise. The first round should be pretty easy and act as a warm-up. The next two or three rounds should be tougher. If you can do 5 rounds without sweating, then increase the reps.

Click here for Some more High Intensity Workouts