Posts Tagged ‘kettlebell’

I wrote a post a little while back about the usefulness of kettlebell training when used with good form and technique coupled with intelligent programming. (To read it click here.) In light of how well that post did, ( thank you) I decided to continue with the same premise and break down a bit more how kettlebell and its movements can and will train your core.

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Before we begin the practical part of this post, I think it is important to realize exactly what the core is. One simple way to understand exactly what our core is as humans is the saying, “that if I cut off my arms, head and lower leg, there is my core.” So you see our middle as humans is more than just the abs and obliques. (To learn more about this subject, click here.)

Now that we have that out-of-the-way let’s get to the topic at hand: 6 Ways kettlebells can work your core.

The swing works the core:
It is a well-known and accepted fact that the kettlebell swing works the glutes and hamstrings. However, it does even more than that in its proper execution, those two other aspects as I stated earlier are part of your middle. Yet, the swing when done in the hard-style format will also train your abs. In order to make this happen one must brace the abs as if they were going to get punched on the top of the swing. This also serves as a veritable brake to stop the low back from hyper extending at the lockout of the swing.
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The Overhead Press works the core:
The body has a highway of sorts on which we transfer energy from the floor into a movement. The overhead press is a perfect example of the concept, in which we wedge ourselves between the floor and the kettlebell that you desire to press. The glutes, abs, lats, diaphragm and so on are activated in order to achieve the overhead move in a way that is safe and strong.

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The Kettlebell front squat trains the core:
The kettlebell racked squat is both an anti-rotational drill when done with one bell and a heck of an abs exercise when done with two. It once again hits the glutes as we hip extend, trains the pelvic floor, (more on that in the future) diaphragm when we use proper breathing patterns and so much more. This move is also a great one to teach a lifter good technique to begin to train the squat with barbells.

The Turkish Get-up works the core:
The Get-up is an awesome exercise. It teaches the practitioner to stabilize their shoulder and to move at the same time. It also works hip mobility, and shoulder mobility. But for the sake of this post it has been shown by E.M.G. to work all of the muscles of the core throughout the movement. It has built into a rolling pattern, spinal stability/shoulder stability and so-on. It is safe to say that the Get-up is an awesome exercise that saves time and trains multiple movements at the same time!

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The Single leg deadlift works the core:
This move is both a stability and strength exercise. It is also anti-rotational exercise depending on where you place the bell in correlation to the move. This exercise when coupled with the right loading will lead to you having to use an abs brace to produce the force needed to lift the loading that you are using off the floor. Give it a shot and see!

Carries work your core:
Loaded carries can be like magic to those who never do them. These moves when used appropriately can bring balance to your muscles in patterns. Train shoulder stability, anti-rotation, build strength and just make you feel plain great! Click on the link above to learn more about them and to learn how to do most of the variations.

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When most people think of the core they think abs and having a “six-pack.” I hope that after you read this post that there is much more than that to it than just a muscle and a look. Your core being balanced and things working well can lead to less pain in your low back and many other issues; it is also important for your performance as a fit person and or if you are an athlete.

So if you aren’t begin to train these moves and if you don’t know how, learn from a qualified, certified instructor in order to get all of the benefits that come training with kettlebells with good form and intelligent programming

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Mastery is a beautiful thing to watch and when it comes to movement nothing is more amazing to watch when someone can shift from movement to movement without any interruptions and major mistakes in  the moves that are being transitioned through.

 

 

 

This fun approach to train with kettlebells, sandbags or body weight can hit various movement patterns and help it’s user build some conditioning as they do. Not to mention that when it is done well, it can be awesome to watch.

 

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This week’s workout is one such session is just that and hopefully, I make it look as good as some of the flows that I have seen over the years. Now just before we begin to talk about the successive moves, please make sure that you have spent enough time on each of the moves by themselves to have the technique down.

 

 

 

This type of workout isn’t difficult to do once you have the form of each exercise down. You will however, want to go light enough to make sure that you can finish the flow without setting the bell down and disrupting the beautiful movement that you will bring to the world as a result of this workout.

 

 

 

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It is done by doing a Turkish get up on one side, then a windmill on top, followed by 5 split snatches and then finishing up on that side with a clean to squat for 5 times of each move.

 

 

Keep this going for 10 to 20 minutes and get as many quality and beautiful rounds per side.

Watch the video below to see it done: 

 

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

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Programming and creating a workout that is effective for the long-haul of training is not as easy as one may think. Especially when the person that is in front of you is an advanced client. You see just adding weight on to a bar or going to a heavier kettlebell is not enough and can lead to burn out and failure to progress any further in your training and fitness goals. It can also lead to an overuse injury, if you simply try the same approach or if you endeavor to simple just do something without rational programming and thought.

This week’s workout is a way to get some more overhead work in with some extra volume but without completely using up your reserve and without going too far into what may be dangerous territory as you train. It is done by combining a chain ( the same exercise done at three or more bell using heavier or lighter weight as you go along.) and a ladder (adding or taking reps away to increase volume or to go heavier.)

 

 

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Weekly Kettlebell Workout: A Pressing chain that is harder than you think

 

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This week’s workout is done by doing: 

Overhead presses at three bells each a bit heavier than the next at 3 to 5 reps
(If you only have one bell do a ladder of adding more reps in each round.)

Going back to the beginning and then doing push presses at each bell of 5 reps each

Finally doing the same thing but jerks at 3 to 5 each 

Make sure to do both sides and rest up to 5 minutes after each round, in order to fully recover and to lift safely each round.

Do two the three rounds 

Enjoy and see the video below to see how it is done!

The guidelines for success:

KIWK workout of the week- the drop down

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.
Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here for it.

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No matter what people may say we need to train aerobically. You know the sayings of some, “cardio makes you fat” weak, stupid and so-on. (OK, so I made that one up.) These thoughts are a bit misguided and are not completely correct, depending on the person’s goals and or sport. There is also the fact that it can be overdone, but so can strength training.

 

 

The fact us we all need an aerobic base no matter what your goals maybe. Aerobic training helps its users:

 

 

Fight inflammation
Train their heart
Recover quicker and so-on

 

 

So in light of these facts, I have put together a simple swing training session that will build work capacity, burn fat, build strength and better looking glutes 😉 in 20 minutes spent training. Now if that isn’t a big return from your investment of time and energy, I don’t know what is!

 

 

This workout is done by following these guidelines:

Do ten to 15 swings with a good size bell. (Not too much or it will require a long recovery time or too little and it won’t get your heart rate up enough.) Then check your heart rate and if you are in the bottom part of your cardio training, go again. If not recover a bit more until you are and then go again. Then keep doing that for 20 minutes. Boom cardio training, you are welcome!

See the video below to get the whole scoop

 

 

 

 

 

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

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Training for long-term results requires intelligence, planning, spending time on movement quality and many more factors. Each and every week, I strive to bring you my friends workouts that acknowledge these needs and help you get big gains in less time spent training.

 

 

That has been my goal for the last three years and I plan on continuing to do it as long as I am blessed to do so. This week’s workout offers my own brand of methodical madness to develop work capacity with the use of kettlebells and four basic movement patterns. They are the push-press, row, swing and squat.

Weekly Workout: The Intense Blast It Kettlebell Workout

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This week’s workout is done by doing: 10-15 push presses on one side
Immediately followed by row on the same side for 10 reps
Then keep doing it until you can’t be explosive in that move.

Then do 1 arm swings for the same rep-range
Followed by “competition depth” goblet squats for 10
Once again keep it going until you can’t be explosive.

Watch the video below to see it done: 

 

Once again we have your guidelines for success

 

 

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

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One of my kettlebell students Steve is a real stand-up guy, he works very hard, has a very good sense of humor and is very athletic. So you can imagine that when I design workouts for him that they can be epic and are worthy of being on this blog for you my friends to enjoy. This week’s workout is one of them, so hold on be ready to be challenged!

Weekly Workout: Your Rentz is due!

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This workout involves bottom’s up lunges and presses, but don’t fear if you can’t do them yet– you can always do the moves from the rack position.

Click here for more on the bottom’s up kettlebell drills.

This workout is done by doing an outside the leg bottom’s up clean, controlling the kettlebell then lunging forward, pressing on the bottom and then standing up switching sides, then repeating it for 3 to 5 reps per side for as many quality rounds as you can do.

If you are pressed for time (pun intended), use a pretty heavy bell for this workout. You can go a bit lighter and work on this complex some more, if you have enough time to do so. The  choice is yours , just make sure that each rep is a good one. Because as you know crap leads to more crap in the long run!

Enjoy forends and watch the video below to see it in action

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

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Do you feel like you are under pressure like the rock band queen? Maybe you feel like you have no time to train and just accept a life of not being healthy, lean mobile, strong and conditioned. You may be just sitting back and watching life go by at the speed of light and feeling like you have no control over your fitness due to time constraints. Well as any good “salesman” would say, “have I got a deal for you?!”  

That deal is my weekly kettlebell workouts, which are freely given and only require 5 to 30 minutes of time spent training . So my dear under pressure and stressed friend, you can train and you can do it in an effective way without spending too  much time on it. You just have to be tough and willing to do a lot in a little time with the right load and volume for the time you spend working on your fitness.

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This week’s workout is one such workout that doesn’t last long, requires that you have the right weight for you (challenging) and only lasts for the longest ten minutes!

Weekly Workout: The Fat Blasting Express Kettlebell complex

 

This workout is done by doing:

8 kettlebell cleans
5 see-saw presses
8 front squats
10 2 hand swings

 

 

Get as many quality rounds as you can in 5 to minutes and at least you can get the fitness part of your life back and make you better to handle the other things!

 

Enjoy and watch the video below to see the workout done!

 

 

Once again we have your guidelines for success

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  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

The swing is a great move for fat-loss, sports conditioning, strength work and many other applications for training for fitness. As well as with the proper instruction, it is relatively easy to learn and can be used to condition in pretty safe and very low impact way.

These preceding factors amongst many others inspired me to create a workout using this move as the center piece of it and to bring you a workout that is simple but challenging. That will help you get leaner, stronger and make your heart love you. ( after the session of course.)

Weekly Workout: The hold on swing workout

This workout is super simple to do, all that you need is a timer, relatively heavy kettlebell and mental toughness to finish it.

It is done by doing the following:

45 seconds of one or one or two handed swings,

5 to  10 pushups or a plank if you do push-ups yet, (25 sec.hold)

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

The overhead press is an often feared move in the fitness world as an other move can be depending on the person that is using it or teaching it. As with most other exercises it doesn’t have to be this can be a movement pattern that can and in my opinion should do to develop strength and work capacity as you train for better and higher fitness levels. This doesn’t mean that every single human being alive today will be able to do it without pain even if adequate mobility is present and proper mechanics are used and if that is the case for you, lateral raise, front raises and push-ups are fine to develop strength for you.

The definitely is the exception and not the rule, so the rest of us can follow these progressions and variations for their pressing pleasure! So let’s get going and getting stronger!

KB:

Half kneeling/tall kneeling:

Bottom’s up:

See-saw:

Barbell Variations

Military:

 

One arm press:

 

Pushpress:

 

 

Sandbag shouldering:

 

Body weight variations:

Hand stand/ pike progression:

 

Enjoy these exercise friends and get stronger in the overhead pressing movement!

Fitness can be an awesome self confidence booster. Getting stronger, smashing p.r.s and meeting challenges is enough to infuse even the most critical person with self-love and belief in their ability. This is one of the greatest gifts that are given to fitness buffs on almost a daily basis. However, what if you find out down the road that you missed something as you developed as an exerciser?

This is when many people will stubbornly not accept their need for regression and just blindly move ahead. Usually this is when all progress stops and many fitness peeps will either begin to de-condition and even quit all together. It doesn’t have to be this way; you can continue to make progress in your training over a lifetime. It will just require that you will need to step back at times to continue to move ahead.

The goal of this post is to show you some of the benefits of regression and to give a general guideline when to take a step back. However, please be mindful that things can be a teensier more complicated than just one post can give, but for those that need this information and do it, it will help.

First thing that we have to deal with when we talk about this subject of regression is our mindset. Regression is not punishment, failure or anything negative. In fact it is a good thing wherein we learn much about ourselves and become a bit more humble at the same time. So when it comes down to needing to step back don’t resent it or take it personal. You are going to get better if you do!

In light of that let’s discuss the benefits of training as such.

• Recovery: When you train hard and for a goal, you will get tired sometimes. This sort of step back to improve your technique is usually done with less weight about 60% to 70% one rep max. This lighter loading can give your CNS a chance to bounce back and the results can be fantastic!

• Better technique: This kind of goes without saying, you are stepping back to move ahead with the form that will lead to progression and greater gains along with better safety as you train.

• Strength gains: It is a common thought that the quickest way to get stronger is to work on your technique. You will be surprised the strength gains that wait for you!

 

• Better combat against overuse: Over-training doesn’t just come through the too much too soon and often effect. It also can happen due to poor technique on a lift or move. If our form isn’t safe then we will end up stressing the wrong muscles in a pattern and the result can be needing to take off extended periods of time from training due to over-use.
• People will compliment your form: You have probably seen all of the videos on You-tube, Facebook and other social media sites that show people whom simply blindly train without taken time to improve their movement and technique. They usually end up being trolled and embarrassed as a result. Taking the time to improve your technique will not most likely help you avoid this, but it could also lead to compliments on your technique.

I hope you see by now that when necessary or even as a time of de-loading regression isn’t a bad thing. I often tell my clients about the rubber band and if you pull it back it goes forward with greater force and impact. That is what regression can be for the fit person, it is an opportunity to go even further with much better long-term results and staying healthy as you do!