Kettlebell Workouts

Women, How to Choose the Right Sized Kettlebell For Your Training Routine

admin — Thu, 27 Jan 2011 17:08:21 +0000

It can be quite confusing to decide on what size of kettlebell to use since it comes in an assortment of weights and sizes: 4kg, 8kg, 12kg, 16kg, 20kg, 24kg, 28kg, 32kg, 36kg, 40kg, 48kg, 56kg & 64kg. This is when you wish you paid attention to the metric system so you know how much 20kg is. 1 kg is equal to 2.2 pounds. This article will talk about choosing the right size kettlebell for your training.

Women with little experience in exercise can start off with the 6kg or if you have some gym experience can jumpstart with 8kg. Women who are in shape and workout consistently can go for a 12kg bell. Some women will advance to a 16kg kettlebell, while a few Annie Oakleys will go beyond.

So what is a reasonably sized kettle bell?

The handle’s diameter of kettle bells for women should be 1.35″- just a hair smaller than most cast kettlebells, and are more suitable for smaller hands. You could go for an adjustable kettlebell since women typically have a larger difference between upper and lower body strength. For example, weight can be challenging for pressing (a 12Kg for example), thus hampering the swing motion routine. Your starting body weight is a non-issue. In fact, women often experience a higher initial percentage strength gain than men who start kettlebell training.

Plus, kettlebells are easy and convenient to store, they can sit under your stairs or in the bottom of a cupboard and are always ready, all you need to do is grab a bell and enjoy a quick workout whenever you feel like it! You don’t need to travel anywhere, there is nothing to set up and your workout time can be as little as just five minutes.

There’s no denying that kettlebells look like a tough piece of training equipment but underneath that rough exterior lays an extremely effective, versatile, challenging and most importantly fun piece of training equipment. Unfortunately our deep-suited social stereotypes lead us to pigeon hole them as a “male” piece of equipment but this couldn’t be further from the truth, they come in a range of weights and sizes that make them easy for anybody to use.

Read kettlebell reviews and learn more about the best way to enhance your kettlebell training. http://www.kettlebellreviews.com/

Unleash your inner beast

admin — Wed, 19 Jan 2011 19:49:44 +0000

Check this guys website out, some excellent exercise guides: http://beastskills.com/tutorials/

New Year Workout

admin — Tue, 28 Dec 2010 16:02:19 +0000

Hey guys. I’ve been away for a while over the last few months with work but back now and getting ready to get stuck into the training again for the new year.

I found a great new KB technique video you should check out:

Click here to view the embedded video.

Kettlebells Workouts: Superior Fat Loss now scientifically proven.

admin — Thu, 04 Nov 2010 19:05:51 +0000

Claims that the kettlebell delivers superior fat loss than any other method of exercise have now been vindicated by science in a recent study by the American Council on Exercise.
Dover Delaware’s premier fitness expert states, “Scientific research has now shown us that kettlebells strip off unwanted body fat faster than any other form of exercise known today, getting twice the results in just half the time.”

The research done by ACE has shown us that after only a 20 minute kettlebell workout subjects burned an average of 272 calories. Measurements revealed off the chart readings at 6.6 calories per minute which is equivalent to running at a 6 minute mile pace. Gray explains the success of the kettlebell can be credited to the fact that the entire body is being worked against gravity in unison at a rapid pace. When using kettlebells there is a significant full body muscle activation not found in other type of training. It is because of this that you can do much more work in a shorter amount of time producing rapid results. Kettlebell workouts has bridged the gap between strength training and cardiovascular training making them the conditioning tool for the masses.

Fire up your metabolism

admin — Tue, 28 Sep 2010 16:34:25 +0000

If you are training with Kettlebells, the chances are you are trying to improve your physique and burn off some fat as well as the normal fitness benefits you will get. Recently I have been adding certain foods to my diet to raise my metabolism so I burn more fat when not exercising. You may have heard of the well known ones such as Green Tea but a surprising metabolism booster is Dark Chocolate. Grab a couple of squares a day and you’ll help your body burn excess calories as it’s rich in magnesium, potassium, copper, and manganese, as well as healthy flavonoids. Tastes good too

Medicine Ball Slams

admin — Wed, 22 Sep 2010 21:51:28 +0000

Last week I found myself standing, out of breath after doing some circuit training. I was getting ready to move on to some shoulder work (mil presses etc.) when I saw a neglected 5kg old school leather medicine ball sitting in the corner. This was one of the old, really rigid ones with little or no bounce. I lifted it over and behind my head with both hands as if I was going to throw it, then slammed it as hard as I could into the ground until it bounced up for me to catch it.

Hey presto: a new power building exericse for my routine. Where I train there is a long clearn part of the floor about 20 metres in length. I slam the ball down and move forward a couple of steps to catch it, all the way down the 20 metres. This counts as 1 set. Rinse and repeat until I’m beaten. Try it out, great for shoulders and power.

The Naked Warrior

admin — Mon, 13 Sep 2010 23:11:38 +0000

Just bought The Naked Warrior by Pavel Tsatsouline (Kettlebell pioneer and general hard b*stard)….have to say, great buy. If you want to get a handle on the basics and build a solid foundation for real hard, minimalist bodyweight exercises that you can do anywhere, this book is for you. Great to have in your arsenal if you can;t always get to the gym or get your hands on some weights.

5 Workout Challenges to try this week.

admin — Tue, 07 Sep 2010 16:43:46 +0000

1) Complete 90 Pull Ups and 250 Push Ups in as quick a time as possible. Break it up into a circuit.
2) Do 25 KB Swings for each side, rest for 1 minute. Repeat x 3.
3) 5 x 500m rows as quickly as possible with 1 min rest.
4) Do 50 manmakers (great fun!)
5) Spring Tabata followed by PU tabata.

Enjoy and keep pushing yourself!

Man Makers. These will make you sick.

admin — Thu, 02 Sep 2010 10:57:54 +0000

I just discovered a new exercise (or combo of exercises) on the gymjones website: The Manmaker.

Here’s how to do it:

1) Grab 2 dumbells and push them straight over your head in the shoulder press position.
2) Drop to the floor and adopt the start position for a Push Up
3) Complete 1 PU.
4) In the up position of the PU, do 1 row with the left arm and 1 with the right.
5) Move up into the down position of a squat
6) Stand up and press the Dumbells back over your head into the shoulder press as per step 1.
7) Repeat for reps>

I feel tired after just writing this one! Pictures can be found here: http://www.gymjones.com/schedule.php?date=20051123

100 Rep Killer

admin — Thu, 02 Sep 2010 10:52:07 +0000

Try this on for size:

For time -

- 5 KB snatches left side.
- 5 KB snatches right side.
- 10 Burpees
45 seconds of rest.

Repeat x 5.

To increase intensity, reduce the rest time or add more snatches. This is a great one when you are short on time.