While a Kettlebell is an excellent ‘all-in-one’ solution for strength and fat loss, a balanced approach to your training program is required. What I mean by this is that an emphasis must be placed on the basic foundation movements that will give you the most benefits with the shortest amount of time spent on each exercise. Things won’t work out for you if you keep doing your favourite 2 exercises all the time. This will result in imbalances and maybe even injury. To safely improve strength and conditioning while at the same time, promoting fat loss, there are 5 foundation stones that need an equal focus. These are: – Pulling exercises. – Squat exercises. – Pressing exercises. – Lower Body Pulling exercises. – Core exercises. You need to cover these 5 areas in order to create a solid base for all of your future training. This applies to all types of weight training but, it is particularly important for kettlebells. I have listed...
July 30th, 2010
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Kettlebells are a fantastic way to burn fat and build muscle at the same time, a fact which is proven by their current popularity in the world of fitness and training. Used by strongmen, the Russian military and underground strength athletes for years, Kettlebells are now available in many fitness clubs and gyms.If you haven’t about Kettlebells, let me give you some background info.
A Kettlebell is a free weight made from cast iron and, sometimes, coated with vinyl. It looks like a cannonball with a handle on top and comes in weights ranging from les than 10 lbs all the way up to over 100 lb’s. It has applications in all kinds of functional strength training, muscle building and fat loss. Before we look at the benefits of training with Kettlebells, I’m going to tell you about the history behind it.
Kettlebells were first used in Russia in the early 1700′s and were known as “girya” while the men who lifted Kettlebells were called “gireviks”....
July 30th, 2010
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Ok, let’s get straight to the point, you want a 6 pack and you want to know the quickest and most efficient way to get it. Before I move on to answering that eternal question, let’s look at what you might be doing wrong. I’m going to kill some of the 6-pack myths and get you on the right track to realizing your 6-pack goals.
First off, none of these will get you a 6-pack: endless crunches, long slow runs on a treadmill, sticking some kind of electrodes on your stomach, starving yourself or using an ab rocker. What WILL get you a 6-pack is an intense exercise program of numerous compound exercises, some specific abdominal work, a clean diet and High Intensity Interval Training (HIIT). In case any of these terms are new to you, a compound exercise is simply an exercise that uses many muscle groups e.g.: a squat. HIIT is training done at a maximum effort for short bursts with little or no rest periods in between. For the rest of this article I’m going...
June 27th, 2010
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What the hell are you supposed to do with a cannonball with a handle you ask? Well, here’s a guide to get you started. (I’ll be adding more content to this over time….it’s doesn’t quite have 101 tips yet!)
One thing to remember before embarking on a kettlebell program is this: kettlebells can compliment your existing training. That’s right – you don’t need to give up on your existing training methods. The humble kettlebell will blitz your muscles in a way no other weight can and after a few weeks hefting one of these around the place you will be able to see the difference yourself. In case you are coming from a more mainstream form of training and are a bit sceptical or are not sure what the big deal is, allow me to highlight some of the benefits of Kettlebell training.
“Bust out of it in a big way with a kettlebell workout. This old-school piece of equipment is a throwback to the dawn of strength training; many of you may not be familiar with it....
June 27th, 2010
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1) Position both kettlebells close together in front of you
2) With a straight back, swing the kettlebells behind you, snap your hips and pull up on both bells, and with a double uppercut motion, position them between your forearm and biceps (during the motion, try to keep your arms against your body as if there were a piece of paper in your armpit)
3) Press the kettlebells straight up into lockout and reverse the motion into the rack position
4) Drop the kettlebells into a downswing behind you and repeat the motion
5) Keep your core tight throughout the duration
6) Repeat
June 26th, 2010
admin
Do a clean with your left arm followed by a squat. Repeat for 1 minute.
Do press ups for 1 minute
Repeat step 1 only this time use your other arm
Rest for 1 minute
Repeat 3 times (add extra sets if you arent tired yet!)
June 26th, 2010
admin
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