You need 2 Kettlebells and some stairs to do this properly.
(16kg minimum weight for each kettlebell. )
Walk up the stairs with the Kettlebells by your side and back down. That counts as 1 rep. Do 10 reps, 1 minute rest, 10 reps, 1 minute rest, 10 reps.
June 26th, 2010
admin
If you are pushed for time and really need to make your workout count, a Kettlebell Tabata workout is a great option. I’m not going to go into the history of the Tabata protocol but it basically involves 8 sets of 20 seconds work followed by 10 seconds rest. This is the 1 I usually do:
1) Single arm swing x 20 seconds (left side)
2) Front Squat x 20 seconds (left side)
3) Shoulder press x 20 seconds (left side)
4) 2-handed swing x 20 seconds
5) Single arm swing x 20 seconds (right side)
6) Front Squat x 20 seconds (right side)
7) Shoulder press x 20 seconds (right side)
2-handed swing x 20 seconds
Make sure you are strict with the timings for this as the short 10 second rest periods are what make you get the most benefit.
June 26th, 2010
admin
Here’s how to carry out a Clean and Press
1) Position the kettlebell about a foot in front of you
2) Grab the kettlebell, bending your hips with a slight bend in your knees
3) Keep your back straight and your glutes tight throughout the duration
4) Pick up the kettlebell letting it swing between your legs and then swing the kettlebell forward using a hip-snapping motion
5) Keeping your upper arm against your side, use a pulling up motion as if starting a lawn mower
6) Immediately use an uppercut motion having the kettlebell end up between your forearm and biceps
7) From this position, press the kettlebell straight up to lockout and then lower kettlebell back into the rack position
Drop the weight smoothly into a swing without jerking your arm
9) Repeat
June 26th, 2010
admin
Here’s how to do an Around the Body:
1) Pick up the kettlebell and hold it with both hands in front of your body
2) Keep your feet as close together as possible
3) Start to swing the kettlebell from your right to your left side
4) Swing the kettlebell around your body and change hands behind you back into your right hand
5) Repeat.
6) To change directions, stop bell in front of body and reverse directions
June 26th, 2010
admin
Here’s how to do a Kettlebell Clean:
1) Put the Kettlebell about a foot in front of you on the ground.
2) Grab the Kettlebell, bending at the hips with a slight bend in your knees.
3) Keep your back straight and your glutes tight throughout the exercise.
4) Pick up the Kettlebell letting it swing to the rear between your legs then, with a snapping motion from your hips, swing it up and out in front of you to chest height.
5) Keeping your upper arm against your side and use a pulling up motion as if starting a lawn mower.
6) Punch upwards allowing the bell to move back between your upper arm and forearm.
June 26th, 2010
admin
Kettlebell exercise: Basic drills
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