How Many Celebrities Use a Kettlebell?

You can often tell the popularity of a particular training method or product by how many celebrities use them. Well, here’s a list of all the celebrities that use Kettlebells:

  1. BJ Penn – UFC Fighter
  2. Ed O’Niel – Actor
  3. Reggie Saunders – Pro Baseball Player
  4. Sasha Roiz – Actor
  5. Sylvestor Stallone – Actor
  6. Penelope Cruz – Actress
  7. Paige-Adams Geller – Model
  8. Chris Pontius – Actor
  9. Bruce Lee – Actor
  10. Lance Armstrong – Athlete
  11. Mathew McConaughey – Actor
  12. Jennifer Lopez – Actor
  13. Kim Katrell – Actor
  14. Kim Basinger – Actor
  15. Jennifer Aniston – Actor
  16. Geri Halliwell – Actor
  17. Zach Snyder – Director
  18. Katherine Heigl – Actor
  19. Jessica Biel – Actor
  20. Channing Tatum – Actor

So far, we’ve got 20. I will continue to add to this list as I perform more research. I will also bring you the Kettlebell Workouts that help these celebrities get into great shape.

With all these Celebrities training with Kettlebells, don’ t you think you should include Kettlebell training in your fat loss program?

The best Kettlebell program out there is developed by Chris Lopez. He’s combined his knowledge of Kettlebells and combined it with the famous Turbulence Training style of training, developed by Craig Ballantyne.

The name of the program is Turbulence Training Kettlebell Revolution. It includes everything you need to get started on your Kettlebell fat loss journey including exercise descriptions, workouts, and training information.

There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique.

Click here for more information.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some truly unique ideas using Chris Lopez’s Kettlebell workouts? Start today with the Turbulence Training Kettlebell Revolution program

Click here for more information.

What is the Difference between a One Arm Kettlebell Swing and a Single Arm High Pull?

To a beginner, the one arm Kettlebell Swing, and Single Arm High Pull may seem like very similar movements. However, their is a difference. The KB Swing focuses on generating power with your hips only, and letting the KB swing naturally in front of your body.

Your arms and shoulders are neutral. Use any sort of strength from your arms and shoulders to move the weight, and you’re doing the swing wrong. Imagine a wrecking ball.

The kettlebell is like a wrecking ball, and your arms are simply the chains connected to the wrecking ball. The only jobs of your arms is to prevent the Kettlebell from flying into the air.

The high pull, on the other hand, is like an exaggerated upright row. You take the same starting position as the swing, but use your arms and shoulder to lift the Kettlebell towards your head.

This movement targets your lats and upper back. The confusion may be in the fact that when you do a KB High Pull, you also use an arch-like motion when performing it, similar to a swing.

But notice that the arms are still bent. If your arms a straight, you’re most likely using your hips for momentum. However, if your arms are bent, it’s the result of using your shoulders and arms to lift and direct the weight where you would like it to go.

Sample Workouts using the High Pull and Swing

Here is a sample workout using the high pull and swing. To really understand the difference between these too movements, perform the workout with Swings for the first week, then High Pulls the following week.

Compare and contrast which muscles you felt were working during each  movement:

Perform 8 rounds of:

  • Kettlebell Swings, 10 reps each hand
  • Pushups, 10 reps
  • Kettlebell Front Squat, 10 reps each hand
  • Chinups, 5 reps
  • Kettlebell Windmill, 10 reps each hand
  • Hanging Leg Raise, 5 reps
  • Rest 1 minute

High Pull and Snatch Training Videos

Here is the the proper technique for a high pull:

Workout using Swings, High Pulls, and Snatches so that you can better understand the difference:

For more Kettlebell exercises, workouts, and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.

Women: Get Hot with these 4 High Intensity Kettlebell Workouts

For the following 4 workouts, we’re going to stick to good, old fashioned interval training. Interval training is where you perform a movement for a high intensity level for a given time frame, followed by a short period of rest.

For each exercise below, perform the movement for 90 seconds straight through, followed by 90 seconds rest. You will probably need to rest within the 90 second period.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

For example, if you’re doing Kettlebell swings and you get tired after 30 seconds, then take a few breaths, and keep going. Try you hardest to keep moving for the entire 90 seconds.

Then, take a complete 90 second break. Drop the Kettlebell on the floor (because even holding it will work your lats and forearms). Pace around if you wish, but try and catch your breath.

After this sequence, move on to the next exercise. You will do 4 exercises per workout. This will last 12 minutes. And you’re done! That’s all you need. Here are the movements you will use:

Workout #1:

  • 1 Arm Overhead Squat (Alternate Hands every 5 repetitions)
  • 1 Arm Military Press (Alternate Hands every 5 repetitions)
  • Windmill (Alternate Hands every 5 repetitions)
  • 2 Arm Burpees KB Clean (Hold two Kettlebells, perform a burpee, but instead of jumping, clean the Kettlebells on your way up).

Workout #2:

  • 1 Arm Row (Alternate Hands every 10 repetitions)
  • 1 Arm Swings (Alternate Hands every 10 repetitions)
  • 1 Arm KB Front Squat (Alternate Hands every 10 repetitions)
  • Around the World (Alternate Direction every 10 turns)

Workout #3:

  • KB Snatch + Overhead Squat (Alternate Hands every 3 repetitions)
  • Burpee, KB Clean, 2 Arm Press
  • Turkish Get Up (Alternate Hands every 3 repetitions)
  • 2 Arm Front Squat

Workout #4

  • 2 Arm Snatch
  • 2 Arm Row
  • Windmill (Alternate hands every 5 repetitions)
  • Around the World (Alternate Direction every 10 turns)


NOTE: This is an extremely brutal program (especially workout #3). If you can’t handle this, then might want to start off with some simpler workouts to build yourself up.

Try the Turbulence Training Kettlebell Revolution. Click here for more information.

Kettlebells for Fat Loss

Kettlebells are not a fad. They’re not a gimmick. They’re not your Tony Little’s Gazelle Free Style, or Tae Bo. Kettlebells can be used for a variety of goals: strength, mass, athletic endurance, etc.

Celebrities like Katherine Heigel, Sylvester Stallone and Lance Armstrong use to improve their body composition and burn tons of calories per day. Kettlebells are basically a cold, hard, piece of iron that is an incredible fat loss tool.

The key to losing fat with Kettlebells is to perform big, compound movements that work lots of muscle at once such as the Kettlebell swing, clean, and snatch. Most people never do any big compound movements, which is the reason why they never achieve the kind of fat loss they strive for.

Bodyweight movements such as pushups, squats, and pullups are my favorite form of exercise. This is because they engage lots of muscle groups at once. However, the Kettlebell actually works even more muscle than regular bodyweight movements.

The only thing that engages more muscle that Kettlebell training are big Olympic lifts you perform with a barbell such as the Snatch, Clean, and Push Jerk. But that’s the thing – you’re doing modifications of these Olympic movements with the Kettlebell.

You can also do these modified versions with Dumbbells. But, because of the Kettlebell’s unique cannonball shape, with the thick handle, you’re forcing your body to activate more stabilizer muscles to control the weight.

Kettlebell will always feel heavier than dumbbells. With a dumbbell, the weight is evenly distributed to either side with a nice, comfortable handle in the middle. The Kettlebell has no nice, comfortable handle in the middle.

You’re literally carrying a huge chunk of iron. But, this huge chunk of iron is what helps us perform better in our daily lives. For example, for people who travel with big suitcases – there’s no nice handle right in the middle, is there?

If there was, the suitcase would be easier to carry, but no. It’s basically a large bulky weight with a single handle. Most things in life that we carry are designed this way.

We need hoist things, not curl things. The bottom line is that the Kettlebell is more efficient, more practical, and more challenging then any other fitness equipment out there.

For more intense Kettlebell workouts, exercises and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.

Kettlebell Workout: Kettlebell Meltdown 300 Workout

This has to be one of the most popular workouts on the net. It’s the Kettlebell Meltdown 300 workout. I’m guessing it was inspired the “300” movie workout. Bottom line is that it’s 300 repetitions of some of the toughest Kettlebell Exercises combined with some hardcore bodyweight movements.
Here’s how you do the workout:

  • 25 V-Ups
  • 50 Snatches
  • 25 Pushups
  • 50 Swings
  • 50 Burpees
  • 50 Clean & Press
  • 50 Mountain Climbers
Time to beat is 11:16 with 24kg Kettlebell. Can you beat the time?

For more intense Kettlebell workouts, exercises and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.

Getting Started with Kettlebells: Proper Training frequency for Mass Gain and Fat Loss

Free Kettlebell Workout Program!

Full 4-Week Kettlebell Routine developed by Chris Lopez - Certified Turbulence Training instructor.

The popular question with Kettlebell training is: How often should you workout with Kettlebells? Well, considering the fact that actress KatherineHeigl (Knocked Up), only trains with Kettlebells twice per week, for 20 minutes a workout, it’s safe to say that you can get results with Kettlebell training if you devote less than an hour per week.

Here’s what Katherine Heigl had to say about her Kettlebell Training program: “I was probably in the best shape of my life for Knocked Up but I hated going to the gym. I’ve now found a woman who teaches Kettlebell classes. It’s a mix of cardio and weight training but I only do it for 20 minutes twice a week and it’s changed by body shape.”

So there you have it: proof that you can get into incredible shape without devoting a lot of time to working out. However, what about the individual who is truly addicted to Kettlebell training?

Can you, or should you train practically everyday? Kettlebell enthusiasts say, yes. But I’m always concerned about over training. I’ve experienced extreme burn out before, and it’s not pretty.

Keep in mind that the more you train the more you will have to eat and sleep. It’s really as simple as that. So, if you have lots of time on your hands and want to train a lot, then great.

But you should also devote an equal amount of time to eating more and sleeping more. If you don’t have time to eat and sleep, then don’t train more. As shown by KatherineHeigl, doing more does necessarily mean that you’ll get more results.

Your training program can easily back fire on you if all the points are not in balance. These three points, again, are: train, eat, and sleep.

Not lets take this idea a step further. Lets assume that you only have 40 minutes per week to train. How would you modify a Kettlebell workout based on your goals?

Best Kettlebell Approach to Mass Gain

When it comes mass gain, I’ve always done better with high frequency workouts. The highest frequency you can use with Kettlebells, in my opinion, would be 5 days per week.

Train anymore and you’re really putting yourself at risk for over training. But with only 40 minutes training time per week, you workouts can not last more than 8 minutes.

The idea is going to be to use heavy kettlebells. We’re going to do something called Escalating Density Training (EDT), a training system developed by Coach CharlesStaley which allows you to maximize your time while achieving your training objectives.

So, choose two compound movements, and choose a weight that you can handle for 8-12 repetitions. Alternate between the two exercises with limited rest within an 8 minute time period.

Here is what a sample EDT workout would look like:

8 minutes of:

  • KB Snatch, 12 repetitions
  • KB Windmill, 12 repetitions

Record how many total repetitions you performed within the 8 minutes, and try to perform more repetitions the following week. For example, lets say you were able to perform 3 rounds of the circuit, plus an additional 3 repetitions of the KB Snatch before your time was up.

This means you performed a total of 75 repetitions in 8 minutes. Stick to the same weight until you get up to 100 repetitions, then go to a higher weight to continue your mass gains.

If you do not have access to a heavier Kettlebell, then you can temporarily substitute it for a heavier dumbbell. However, remember that a dumbbell will always feel lighter than a Kettlebell.

Hence, if you’re aiming to train with a 53lb Kettlebell, then you may need to use a 60lb or 65lb dumbbell to get the same training effect. Beginners should start off with around 3 workouts per week, with a lighter weight.

Best Kettlebell Approach to Fat Loss

For fat loss, I would recommend something along the lines of what Katherine Heigl performed: 2, 20 minute workouts per week. These workouts would be super high intensity circuits consisted of lighter Kettlebells, more variations of exercises, and higher repetitions.

These circuits can be performed as supersets, trisets, interval training, or tabata. Try to keep things fun and intense so you stick to your workouts. You can add some cardio for some more fat loss if you have time.

However, you can still use the EDT method described earlier for fat loss, performing 5, 8-minute workouts per week. Just make sure to still use lighter Kettlebells so that you can perform more repetitions within a short period of time.

Beginners should start out with a lower intensity Kettlebell workout. Perhaps 1 20-minute workout per week, or 3, 8-minute workouts per week.

Kettlebell Over Training with the Swing

One of the most popular Kettlebell exercises is the Kettlebell swing. Unfortunately, most people abuse this movement. Because it is a relatively easy movement to perform, many people perform it on a daily basis.

The dangers to such training include potential injury to knees and lower back. You also place greater strain on stabilizer muscles, which further increase the potential for injury.

Another drawback to super high repetition, high frequency Kettlebell training is that it gets boring after a while. I know if I were doing the same workout every single day, I’d be bored out of my mind.

Boredom usually means that you make excuses not to workout. Hence, it is absolutely crucial that you make your workouts fun and exciting. However, the main idea here is that too much of anything is not good.

For a complete Kettlebell workout program, check out the Turbulence Training Kettlebell Revolution. Click here for more information.

Kettlebell Circuit Training

One of the easiest methods to use to design a Kettlebell workout is Circuit training.

Circuit training is where you perform a handful of exercises back to back with little to no rest between each exercise. The great thing about Circuit training is that you can adapt your workouts based on how much time you actually have to workout.

You can do this through something known as Timed Circuits. This method has also been called Density Training. The main idea is to base your workouts solely on the time that you have to work out.

How to Design your Circuits

The first step in creating these circuits is to figure out how much time you have to workout. For example, lets assume that you only have 10 minutes to work out before you have to hit the showers and get ready to work.

Now, everything that you do must be done within a 10 minute time frame. I like to stick to full body workouts, but you can also use upper body and lower body splits. That’s completely up to you and your goals.

Choosing your Exercises

For a full body workout, I prefer using one upper body pull exercise, one upper body push exercise, and one lower body exercise. With Kettlebells, you can actually combine movements to create hybrids to train multiple points of movement.

For example, you can do a movement called the Clean, Front Squat, and Press. The Clean is your upper body pull exercise. The Front Squat is your lower body movement. And your press is your upper body push movement.

There are many different exercises and combination of movements you can use for a short, 10 minute full body workout. But the main idea is to keep it simple and choose exercises that are easy to master.

Choosing your Repetitions

Now, choose the number of repetitions you wish to perform for each movement. If you choose just one hybrid exercise, it may be a good idea to perform it with a single Kettlebell. This way, you get a brief rest while you switch hands.

Set a timer for 10 minutes, and fire away. The goal is to perform as many repetitions within the time frame. Count how many rounds or sets you perform to figure out how many total repetitions you performed.

For example, lets say you were able to perform 7 total rounds, 10 repetitions each plus an additional 2 repetitions before the time was up. This means you did 72 total repetitions in your workout.

Progressing with your Workouts

The goal now is to do 73 repetitions in 10 minutes the following week. This gradual progression of more work will eventually cause your body to become more efficient. Based on the exercise you perform, the weight you lift, and the overall demand of you workouts, your body may decide to pack on some more muscle or drop fat.

Either way, you’ll have a better looking and more athletic body after a few weeks of short, 10 minute Timed Circuits.

For more Kettlebell workouts, exercises, and training tips, check out the Turbulence Training Kettlebell Revolution. Click here for more information.

Intense Kettlebell Circuit Workout for Fat Loss

I absolutely love training with a Kettlebell. Over the past few months, I have taken a greater interest in Kettlebell training. The following are some of my favorite movements with a Kettlebell:

Kettlebell Squat Clean

 

  • The Kettlebell Squat Clean is the next step up from the regular clean. It involves performing a clean but “catching” it in the squat position. Just 5 repetitions of the movement will be killer.
  • This is an especially good movement for women who wish to train their hip region. To perform this movement, assume a traditional Kettlebell clean stance. As you explode up wards, quickly drop your body down in to the squat position, and catch the Kettlebell, just as you would in a regular clean.
  • Stand back up and repeat. I usually like to keep the movement flowing smoothly, so I don’t stand up all the way. Instead, half way up, I drop the Kettlebell, swing it between my legs, and repeat the movement.
  • So, in a way my version is a combination of a swing, clean, and front squat.

Kettlebell Push Press

 

  • The Push Press is different than a regular military press because it allows you to use your entire body to put the weight up. This way, you can use more weight that in a regular military press, hence increasing your overall power output.
  • Simply rack the Kettlebell up to your shoulders. Bend your legs slightly, and use the momentum to push the Kettlebell towards the ceiling. Make sure to keep your body and arms relaxed.
  • I like to think of my body as a slingshot. When you drop your body down, you build up the energy to ricochet the Kettlebell towards the sky. You can combine this movement with a Kettlebell Squat Clean to create one hell of a hybrid movement.
  • After you perform the Squat Clean, instead of dropping the Kettlebell back to starting position, simply stand up explosively and drive the Kettlebell to the sky.


Kettlebell Chest Press

 

  • Many people complain that they don’t have a bench press. Who needs a bench press when you’ve got the floor? I use slightly different technique with the Kettlebell Chest Press than most people.
  • When laying on the ground, keep your head slightly off the ground, as if you were performing a situp. Hold a Kettlebell up to your shoulder with one hand. Now press it up towards the sky, but don’t stop the movement just because your arm can no longer extend any further.
  • Crunch up slightly and to the side and lift up the side of your upper back that holds the Kettlebell. Pause, and lower the Kettlebell slowly to starting position. With this technique, you are training your abdominals and your chest at the same time.
  • See if you can find a creative way to combine this movement with the Squat Clean or Push Press (Don’t worry, I haven’t figured it out yet. Still experimenting)


How to develop your Kettlebell Circuit Workout

There are many ways that you can combine these movements to create your own workout. The easiest way to design an intense workout is to use circuit training. Now, these three movements work close to 100% of your entire body.

So, you’ve got a full body workout right here. You don’t need to do anything else! Use the following template to design your own circuit workout using 3 exercises:

Perform X rounds of:

  • Exercise #1
  • Exercise #2
  • Exercise #3
  • Rest x Seconds

With a circuit workout, you perform each workout back to back with little to no rest in between each exercise. However, at the end of the circuit, you are allowed to rest. But as you build up your strength and conditioning, try to perform the full workout with no rest.


Now, these movements are pretty tough. So the best way to develop workouts using easier exercises is to get yourself a good guide. The best guide currently out right now is the Turbulence Training Kettlebell Revolution manual.This manual, put together by Chris Lopez and Craig Ballantyne, covers numerous high intensity exercises, and includes many workout programs you can use to get started with Kettlebell training.

Click here for more information.

Kettlebells on You Tube: Top 5 Videos

There are hundreds of Kettlebell Videos that are posted on YouTube on a daily basis. I’ve decided to take the top 5 videos on YouTube and post them here. I’ve chosen videos which offer unique insights into Kettlebell training by offering unique workouts, training techniques, or ideas:

Kettlebell Video #1: Fat Burning Kettlebell Program

Kettlebell Video #2: Free Kettlebell Workout


Kettlebell Video #3: TT Kettlebell Top 5: Upper Body


Kettlebell Workout #4: TT Kettlebell Top 5: Lower Body

Kettlebell Video #5: Kettlebell Pros Workout

For more Kettlebell workouts, exercises, and training tips check out Chris Lopez’s Kettlebell Revolution program. Click here for more information.

What is Pyramid Kettlebell Training?

Kettlebell Pyramid Training is a popular training method used when athletes with to perform more repetitions for a particular exercise. It is not uncommon for some athletes to set goals of 100 Kettlbell Snatches, 200 Kettlebell Swings, or 300 Kettlebell Presses.

These challenges can have numerous benefits and carry over to sports and daily life. For example, being able to complete 100 Kettlebell Snatches would mean that an athlete is incredible well conditioned, with the ability to perform a task numerous times without hitting fatigue.

As you can tell, it’s also a great fat burning method. The pyramid training method is not complicated to understand. Much like a traditional pyramid which has a base and two sides, so does your workout. The base is the exercise, and the sides represent the repetition scheme.

Simply choose a movement and a target number of total repetitions. For example, lets say we want to perform 100 Kettlebell Snatches. Start off with a low number and move up the ladder until you hit half the number of reps.

In this case, our target is 50 repetitions. So, for example we can start with 5 repetitions and add 5 more repetitions after each set. A scheme of 5-10-12-20 repetitions would add up to 50 repetitions. Now you’re at the top of the pyramid.

From this point go back down the rep scheme and perform 20-15-10-5 repetitions. You’ve just complete 100 repetitions of Kettlebell Snatches!

The first workout will seem like hell on earth, but once your body gets used to the training scheme, you will learn to love high repetition Kettlebell training.

For more kettlebell ideas, workouts, and exercises, check out the Turbulence Training Kettlebell Revolution. Click here for more information.