Kettlebells may very well be the greatest strength training tool
of all time. Unlike bulky and expensive barbells and dumbbells,
kettlebells are compact and cheap. If you are just starting out, all you
will need is one kettlebell. By following this "kettlebell" exercise
plan, you can build muscle much more efficiently than most of the people
at your local gym.
The Swing
The swing is perhaps the most fundamental "kettlebell" exercise of all. By using a powerful deadlift-type movement, you launch the kettlebell out in front of you and squat back down, still holding on, to let it fall between your legs. You repeat this for reps. The swing is an excellent lower body workout that will build strong legs and tight glutes. Make sure to keep your arms loose and your back straight.
The Turkish Get Up
The Turkish get up is a really cool exercise that involves starting out lying on the ground with the "kettlebell" held overhead. You then proceed to stand up while keeping the weight straight above you the entire time. This exercise is primarily a shoulder exercise due to the static hold, but you also get an amazing core workout by struggling to get your body up.
The Clean and Press
The clean and press is a full body "kettlebell" exercise. This is similar to the Olympic lift of the clean and jerk, but modified a bit. First, you pull the kettlebell up from the ground in a swing-like motion and pull in to rest it along your arm at your shoulders. Then, you slowly press the kettlebell overhead. Reverse this motion and complete for reps.
The Snatch
This is another exercise that is similar to the Olympic lift of the same name. The movement is the same as the clean, but launching the "kettlebell" even higher up so that you move to the locked out position above your head in one smooth movement. Like the clean and press, the snatch is a full-body movement that will build strength on nearly every muscle group in your body.
The Kettlebell Exercise Plan
In order to work out correctly with kettlebells, we need to dispel some myths propagated by amateur bodybuilders that are keeping most people out of shape. First of all, it's important that you do full-body exercises rather than isolating every muscle group. Second, you should complete all sets once your form gets sloppy, NOT when you reach complete muscle failure.
With this in mind, here's a "kettlebell" exercise plan that you can do once, twice, or even three times per week to seriously accelerate muscle growth:
The Swing
The swing is perhaps the most fundamental "kettlebell" exercise of all. By using a powerful deadlift-type movement, you launch the kettlebell out in front of you and squat back down, still holding on, to let it fall between your legs. You repeat this for reps. The swing is an excellent lower body workout that will build strong legs and tight glutes. Make sure to keep your arms loose and your back straight.
The Turkish Get Up
The Turkish get up is a really cool exercise that involves starting out lying on the ground with the "kettlebell" held overhead. You then proceed to stand up while keeping the weight straight above you the entire time. This exercise is primarily a shoulder exercise due to the static hold, but you also get an amazing core workout by struggling to get your body up.
The Clean and Press
The clean and press is a full body "kettlebell" exercise. This is similar to the Olympic lift of the clean and jerk, but modified a bit. First, you pull the kettlebell up from the ground in a swing-like motion and pull in to rest it along your arm at your shoulders. Then, you slowly press the kettlebell overhead. Reverse this motion and complete for reps.
The Snatch
This is another exercise that is similar to the Olympic lift of the same name. The movement is the same as the clean, but launching the "kettlebell" even higher up so that you move to the locked out position above your head in one smooth movement. Like the clean and press, the snatch is a full-body movement that will build strength on nearly every muscle group in your body.
The Kettlebell Exercise Plan
In order to work out correctly with kettlebells, we need to dispel some myths propagated by amateur bodybuilders that are keeping most people out of shape. First of all, it's important that you do full-body exercises rather than isolating every muscle group. Second, you should complete all sets once your form gets sloppy, NOT when you reach complete muscle failure.
With this in mind, here's a "kettlebell" exercise plan that you can do once, twice, or even three times per week to seriously accelerate muscle growth:
- 20 "kettlebell" swings
- 20 Turkish get ups, alternating arms
- 40 snatches, alternating arms after 10 reps
- 20 "kettlebell" swings
- 20 Turkish get ups, alternating arms
- 40 cleans and presses, alternating arms after 10 reps