Kettlebell workouts have become very popular in recent years. There are several reasons why this is so. Kettle bell workouts work and work well, they give a total body workout, the shape and method of holding a kettlebell causes natural resistance thus adding to the benefits gained, and they are relatively cheap and easy to move and use. But despite these outstanding qualities, it is important for any person in training to not put all their training eggs in one basket. Follow this kettlebell guide, but by all means base your workouts around kettlebell concepts but using other training methods such as running and walking may well have their benefits.
Always Warm Up!
As always, a proper warm up is essential before any workout and a mix ‘n match approach of using activities between workouts can be beneficial. If in a group, some possible in between exercises are flipping a large tractor tire, dragging a sled or running short sprints. Mind you there are some people who train exclusively using kettlebells. Such people are known as Gireviks with the sport of Giveroy being made up of routines using kettlebells exclusively.
Start with 2-3 Workouts Per Week
If you are new to kettlebell workout routines, it is important to remember that they are a weight training routine in themselves. If you are using traditional weights at home or a gym, when you start a kettlebell program you are in fact replacing your previous gym workout. It’s recommended that a kettlebell routine, such as are set out below, should be performed twice a week or, at most, three times. Remember a kettlebell workout replaces a gym workout; it does not complement it.
Build Strength Gradually to Avoid Injury
As with all workouts, the rest time between exercises is always important and with the following kettlebell workouts, a 60 to 90 second break is recommended. Start small if you are a beginner and use only one kettlebell until you gain confidence and strength. But two kettlebells provide more resistance so work with two once you are established. How you work out, the order in which your exercises are worked, depends on your fitness level and personal preference. Many prefer to use swings then cleans and then get-ups. But it’s your choice. You can even do kettlebell bodyweight exercises to begin – that is, take bodyweight exercises like squats and dips, and add resistance by using a kettlebell.
Workout A
One or two arm windmills – 2 sets of 6 to 8 reps
Double clean and press – 2 sets of 6 to 8 reps
Double front squats – 2 sets of 6 to 8 reps
Double swing – 2 sets of 6 to 8 reps
Double bent over rows – 2 sets of 6 to 8 reps
Workout B
Turkish get up – 2 sets of 6 to 8 reps
Double military press – 2 sets of 6 to 8 reps
Alternating renegade row – 2 sets of 6 to 8 reps
Double swing – 2 sets of 6 to 8 reps
Double front squats – 2 sets of 6 to 8 reps
Again, as with any gym equipment workout, warming down from a kettle bell workout is most important. This can be something simple such as light stretching of various muscles e.g. quads and pecs. Safety too is always essential. Performing a kettlebell routine badly is dangerous and does not provide maximum fitness benefits.
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