Tag Archives: Kettlebell Training

25Apr 2013

4 Steps to Get Started with Kettlebells

Kettlebell training is all the rage these days. However, Kettlebell training is not like most fads. In fact, it’s not a fad at all. It’s more of a revival. You see, Kettlebell training started out many years ago in Russia.

It’s actually one of the oldest forms of training. Kettlebells were first introduced in the U.S. a little over a decade ago, and there are currently many established resources that can help you ease into Kettlebell training.

I’m going to show you four ways to start training with kettlebells properly so that you do not hurt yourself or feel lost.

Step #1: Make it a Part of your Workout

Get a list of some very basic exercises you can perform, then perform one or two of them as part of your workout. For example, if you currently follow a split-training program, then perhaps you can replace your barbell front squat with kettlebell front squats.

Step #2: Practice on your Off Days

For more complicated movements such as the Windmill or Snatch, you can set aside a specific day for practice. This day can be your off day, this way your kettlebell training does not interfere with your regular training.

Step #3: Make it your Only Workout

Once you start to get good at performing the movements, you can make Kettlebell training your primary workout. However, remember that most Kettlebell workouts are full body in nature.

Step #4: Mix it up as a Full Fitness Program

Finally, do what I do, and use Kettlebells as just one of the many tools in my arsenal of fitness. Over the years, I’ve taught myself how to train with barbells, bodyweight, dumbbells, and now Kettlebells.

For better instruction on Kettlebell training, including full workout programs, check out Turbulence Training Kettlebell Revolution. Click here for more information.

20Apr 2013

Kettlebells 101: The Definitive Guide to Building the Ideal Body with Kettlebells

This Kettlebells guide will show you how to achieve your ideal body with Kettlebells with safe and proper technique if you’re a beginner. You will also discover strategies for experienced Kettlebell lifters to bust through any plateau, get ripped, boost your strength, eliminate lower back pain, and much more.

Kettlebells are the most versatile training implement next to Dumbbells because they allow you to target your core with every movement you perform. Kettlebells teach you how to use your entire body as one unit. You will improve your posture, and all your other lifts – including deadlifts, squats, and rows – will improve dramatically.

Can You Get Lean and Ripped with Kettlebells?

Before we even get into the meat and potatoes of this guide, you need to know whether or not Kettlebells actually work. We have already written about this topic here: Can You Get Lean and Ripped with Kettlebells?

Kettlebell Training Guides:

Now lets give you some guides. Instead of providing a single guide for everyone, we’ve broken the guides down based on your level of training and background:

Kettlebell Workouts:

Starting to get a better understanding of kettlebells, and are ready to start using them? What you need a complete training program that will help you get into tip top shape with Kettlebells.

We recommend Turbulence Training Kettlebell Revolution. Click here to read our review of this training program.

13Apr 2013

The Kettlebell Body

When you think of Bodybuilders, you think of big, bulky athletes with low body fats. When you think of basketball players, you think of tall and lean athletes with functional muscles.

But what about Kettlebell athletes? Many people wonder what a traditional “kettlebell body” looks like. Well, a lot of that depends on how you train. If you choose to perform high repetition workouts using lighter Kettlebells, you will develop a thin and lean body.

However, if you perform to focus more on strength, the you will build lean muscle mass with hug shoulders, a thick back, and well-developed legs. This is because the majority of the basic Kettlebell movements train the shoulders, upper back, and legs.

In addition, almost all the movements will train your abdominals, with a handful of chest-specific movements. But since most Kettlebell workouts are done standing up, Kettlebell athletes aren’t necessarily known for their chest muscles.

In fact, it’s not uncommon to see a full Kettlebell program without a single chest movement. You can easily fill in the gap withpushups and pullups, both of which work the chest muscles (yes, pullups do work your chest!)

Another distinct aspect of Kettlebell athletes are forearms. In fact, if you’re a bodybuilder who desires “Popeye forearms” then a couple of cleans and press with Kettlebells should do the trick.

This has to do with the think handle of a Kettlebell. This unique feature of the Kettlebell, along with the cannonball-shape of which the handle sits on, is what sets it apart from a symmetrical dumbbell, and why the Kettlebell feels so much more heavier than a dumbbell of the same weight.

To develop your own Kettlebell Body, check out Turbulence Training Kettlebell Revolution. Click here for more information.

09Apr 2013

Kettlebell Workout Routines for Fast, Effective Training

Kettlebell Workout Routines were first originally used by Soviet Soldiers to get into incredible condition. Some time in the past decade, American soldiers began to implement Kettlebell workout routines into their regular training.

Since then, Kettlebells have begun to spring up in commercial and private gyms across the country. And now, fitness enthusiasts are starting to use Kettlebells to workout in the comfort of their own home.

If you’re one of these fitness enthusiasts who have purchased a Kettlebell and are looking for some incredible workout routines to get into incredible shape, then I’ve got a great workout to start you off.

This workout requires the knowledge of four movements: press, clean, front squat, bent over row. I’ve always felt that the clean was too easy as a stand alone exercise, so I’ve combined it with the front squat.

Here’s the full workout:

Perform 5 rounds of:

Kettlebell Press, 10 repetitions
Kettlebell Clean and Front Squat, 10 repetitions
Kettlebell Bent Over Row, 10 repetitions

You can perform this routine with either one or two Kettlebells. If you’re still a relative beginner, then you should stick to training with just one Kettlebell for now.

Perform each exercise in the routine with little or no rest in between. Time the entire workout, and try to beat your time the following week. Once you’ve beat your time, add one more round or switch to heavier Kettlebells and repeat.

You can perform this workout 2-3 times per week. But do not keep doing the same routine for more than a month. In fact, you should alternate this routine with another one, just to keep things random and fresh.

For more intense Kettlebell workout routines, check out Turbulence Training Kettlebell Revolution. Click here for more information.

08Apr 2013

The Benefits of Kettlebell Programs for Busy People

People are busier than ever, and they’re also fatter than ever. Lack of time and obesity seems to go hand in hand. But this does not have to be the case. The Kettlebell, a unique training implement which originated in Russia, can help you lose fat and build muscle mass while keeping your workouts short and sweet.

Here are the top 3 benefits of Kettlebell Programs for Busy People:

Benefit #1: Workout Anywhere and Anytime you Want

You can literally take a Kettlebell anywhere. And unlike a dumbbell, all you need is one Kettlebell to get an intense workout. Imagine being able to wake up, do an intense Kettlebell workout in your bedroom, then just go on about your day.

Benefit #2: Develop Functional Strength

Functional strength is the kind of strength you can use in your daily life. It’s the kind of strength you use to take out the garbage, lift heavy boxes, and carry your kids.

The unique shape of a Kettlebell is incredible for developing real-life, functional strength. It won’t make you big and bulky like traditional gym exercises. Most gym exercises just make you look good.

Kettlebells make you look and perform good.

Benefit #3: Improved Flexibility and Mobility

Mobility is simply the ability to move. Have you ever seen those big bodybuilders who can barely move around? Well, the muscles that you develop with Kettlebells are functional, which also means that you’ll be able to move around better.

In fact, many athletes use primarily Kettlebells to improve their agility (or, the ability to MOVE faster).

For more information on Kettlebell Training and Workouts, check out Turbulence Training Kettlebell Revolution. Click here for more information.

29Mar 2013

Best Kettlebell/Dumbbell Workouts You can Do in your Home

I’ve decided that for the rest of the year, and for most of 2010, I’m going to be sticking to combination Kettlebell and Bodyweight workouts. Take a look at this workout I just completed today, then I’m going to show you where you can get the best Kettlebell/Dumbbell Workouts you can do at home.

Remember, all Kettlebells movements can also be done by a Dumbbell. Some can even be completed by a Barbell. I’ve also included bodyweight substitutions for those that do not have access to equipment:

Superset #1:

  • Clean and Press 3×10 (or Handstand Pushups/Shoulder Pushups)
  • 30 Sec Rest
  • T-Pushups 3×5
  • 30 Sec Rest

Superset #2:

  • KB Snatch, 3×10 (or Squat Jumps)
  • 30 Sec Rest
  • Gorilla Chin, 3×5
  • 30 Sec Rest

Superset #3

  • Bodyweight Squat, 3×20
  • 30 Sec Rest
  • Side Press, 3×5 (Or Uneven Pushups)
  • 30 Sec Rest

Best Home Workouts

As you can see, combining Kettlebell and Bodyweight exercises is tough. For more Kettlebell and Bodyweight superset workouts, check out the Turbulence Training Kettlebell Revolution. Click here for more information.

For those that do not have Kettlebells, you should check out Gladiator Body Workout, which is a combination of Dumbbell and Bodyweight exercises. Click here for more information.

In addition, if you have Kettlebells and Dumbbells, then check out the Turbulence Training Kettlebell-Dumbbell-Bodyweight fusion workout. Click here for more information.

Finally, for bodyweight-only folks, you should check out Coach Lomax’s Workout Without Weights. He shows you over a 100 bodyweight movements you can do in the comfort of your own home. Click here for more information.

26Mar 2013

Where Can You get Good Kettlebell Instruction?

Getting started with Kettlebells is extremely tough. Beginners are usually startled by just how difficult it is to handle a Kettlebell. I go into exactly why the Kettlebell is so difficult to handle in my Kettlebell Concepts article. Click here to read my article on Basic Kettlebell Concepts.

One of the things that I mentioned in my Kettlebell Concepts article is to find a way to get proper coaching. In this article, I want to go over some of your Coaching options:

Kettlebell Coach/Instructor

There are numerous Kettlebell Certification organizations including RKC, CKT, and Art of Strength. There are only a handful of certifications that are credible, however with regards to Kettlebell training, there really aren’t too many people out there that know what they’re doing.

This is why a Kettlebell coach is expensive. To save money, you may want to attend a Kettlebell seminar or workshop by Mike Mahler or Steve Cotter. Because the Kettlebell is a complex piece of equipment to handle, getting a coach or going to a workshop is going to be the best way for you to get proper instruction.

However, because of the expense of the coach or workshop, this many not be a practical option for many people. Especially with a workshop, you may need to add in travel and hotel costs. You may even need to rent a car to get yourself around.

  • Pro:    Best way to learn proper technique
  • Con:    Extremely expensive and time consuming

Information Products

Information products include DVD’s, eBooks, and books. There are many high quality information products out on the market. The good thing about these products is that they’re relatively inexpensive, and are often developed by world class coaches who know what they’re talking about.

On the price side, if you can afford a Kettlebell, you can afford these products. But on the down side is that if you’re someone who has poor body mechanics, then you’re better off getting a coach. If you’ve never trained before in your life, and want to make Kettlebell training your first method of training, go with a coach.

However, if you’re already done power moves such as cleans, snatches, and swings with dumbbells and barbells, then learning new Kettlebell techniques will not be a problem with you. In addition, information products can teach you a variety of brand new Kettlebell exercises for relatively cheap.

  • Pro:    Cheap and Effective way of Learning Kettlebells
  • Con:    Not a good option for absolute, complete beginners to Exercise

If information products is the way you want to go, then my suggestion is to grab a copy of the Turbulence Training Kettlebell Revolution program. This program is put together by World-Class trainer, Craig Ballantyne and his first certified trainer, Chris Lopez.

Click here to Grab you Copy of Turbulence Training Kettlebell Revolution

YouTube

YouTube is a no-cost solution to Kettlebell training. Over the past few years, hundreds of trainers, and trainer wannabes have been posting videos which feature Kettlebell exercises and workouts. I would choose this option if you’ve already been training with Kettlebells for quite some time, and need to fix some technique.

Another great way to use Youtube, as suggested in my Kettlebell Concepts article, is to simply videotape yourself performing and exercise or workout and post it on YouTube. Within a few hours, people will start watching and commenting on your form.

It’s a great way to improve your technique without getting a trainer or buying an information product. But remember, this is onlyuse full if you already have some background in Kettlebell training.

  • Pro:    Low cost solution to fix technique problems
  • Con:    Not a good option for complete beginners to Kettlebell training

Friends

If you have a friend who’s already been using Kettlebell training for quite some time, then perhaps you can approach him to teach a few moves. I taught two of my friends, Dominic and D-Raj how to use the Kettlebell. This is a great option for beginners who have not yet purchase a kettlebell.

You get to try it out, learn some new moves, and make an educated decision on whether or not Kettlebell training is right for you. But, beware, if your friend has not yet mastered the basics of Kettlebell training, he may just be teaching you the same bad form he’s doing.

This is why if you really want to learn how to use a Kettlebell properly your options should be a certified coach or information products developed by a certified coach. Perhaps you and your friend can work together using these products and fixing each others form.

  • Pro:    Good way to try Kettlebells without purchasing them
  • Con:    If your friends form is bad, then you might be taught bad technique as well

Overall, the bottom line is that you need some sort of instruction in order to be successful with Kettlebell Training. As mentioned earlier, the best option for you may be to try to learn on your own (or with a friend) with information products.

The best one is the Turbulence Training Kettlebell Revolution system. Click here to learn more about this Kettlebell program.

26Mar 2013

The Turbulence Training Workout with Kettlebells

Kettlebells are an emerging trend and every one’s trying to get their hands on a Kettlebell, and a good Kettlebell workout. Unfortunately, if you’re not careful, you can hurt yourself.

For one thing, Kettlebells are heavy. A 35lb Kettlebell feels heavier than a 35lbs Dumbbell. This is because all that weight is concentrated in on location.

It’s essentially a big chunk of iron with a thick handle. Very difficult to handle. But that’s what makes it so wonderful! This difficulty forces your body to work harder, and hence, get better results!

Check out this Turbulence Training workout to get an idea of what a Kettlebell workout looks like:

That’s a pretty intense workout. There are easier workouts as well. Craig Ballantyne has created the Kettlebell Fat Loss program for people who are new to Kettlebells.

Actually, he didn’t create the program. His protege, and the first Certified Turbulence Training Trainer Chris Lopez put this workout together. The program is actually a combination of Kettlebell and Bodyweight movements.

This program will show you the basic Kettlebell exercises, and use some advanced programming to basically kick your butt. It features typical Turbulence Training supersets along with some new tricks.

And for those that do not own a Kettlebell, you can easily substitute Dumbbells with the Kettlebell. This would be a good way for you to get used to typical Kettlebell movements.

I personally practiced all the unique movements such as windmills, snatches, swings, cleans, and turkish get ups with a dumbbell before I started training with a Kettlebell.



Click here to learn more about the Kettlebell for Fat Loss Program

This article features links to products. If you purchase these products, I get a percentage of sales. Click here to read my disclaimer.

02Mar 2013

Why Intense Kettlebell Training Programs Are Ideal For Fat Loss

Kettlebell Training is the latest method of training that actually helps you burn fat all in the comfort of your own home. The reason why Kettlebell Training works is because it makes your body work hard. And when your body works harder, you effectively raise your metabolic rate.

Raising your metabolic rate is an important aspect to long term fat loss. Your metabolism is a measure of how fast your body burns calories. Hence, the faster your metabolic rate, the more calories and fat you burn. If you don’t think that Kettlebll training is hard, then you should do the same exact workout with a Kettlebell and a Dumbbell. Use the same weight – 35lbs for a dumbbell, and 35lbs for a Kettlebell. Do the following workout:

10 rounds of:

* Clean and Press, 15 seconds each hand
* Floor Press, 15 seconds each hand
* Front Squat, 15 seconds each hand

Train with one dumbbell or one kettlebell at a time. You can do the workouts a week apart if you’d like. Or, you can just take my word for it. I actually put my friends through this same exact workout, and they told me that the Kettlebell version was 10 times worse than the dumbbell version.

Even though they were using the same weight! So why is the Kettlebell so much more difficult to use and more effective than a dumbbell? It has to do with the unique shape of the Kettlebell. A dumbbell’s weight isbalanced on both sides. You’re not working anything more than the muscles you’re targeting. However, with a Kettlebell, almost every single muscle group is being activated to stabilize that Kettlebell. Hence, more muscle is being activated at once to move the same amount of weight.

Here’s another example: Have you ever wondered why it’s easy for you to move a lot of heavy weights in the gym, but then when it comes to helping your buddy move into his new apartment, you struggle to move his oddly shaped objects. It’s because both the shape and weight of the object impacts what muscles (or how much muscle) you activate to lift or move that object.

Back then Kettlebell Training wasn’t that popular. But nowadays everyone seems to be writing training guides and making videos to help people train with Kettlebells. One of the best ones is developed by Craig Ballantyne and Chris Lopez. It’s called Kettlebell Revolution for Fat Loss. Click here to learn more about this incredible program.

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25Feb 2013

Learn Kettlebell Swings, Snatches, Cleans and Much More!

I just recieved word that the recently launched Kettlebell Revolution program developed by Turbulence Training Certified Trainer Chris Lopez is on sale until 12 noon today (Friday). This is big news for people that train with Kettlebells.

I urge you to go and check out Kettlebell Revolution. Turbulence Training is already a highly respected training program. With the Creator of Turbulence Training, Craig Ballantyne’s support and guidance, Chris Lopez has used the Turbulence Training principles to develop a set of highly effective Kettlebell workouts.

Even if you’re reading this post after the 50% sales is gone, you should look into Kettlebell Training in the near future. Kettlebells are an incredibly effective training tool that can dramatically help you improve your strength, conditioning, and body composition.

Click here to Learn More about Kettlebell Revolution