Goal Build Strength and Conditioning Skill level Duration Days per week Type
Of course, simple doesn’t necessarily have anything to do with easy. Benching 500 pounds is a simple concept.
So is running a marathon. But accomplishing either is also extraordinarily difficult.
Likewise, just because Pavel Tsatsouline’s five-week training program requires only two exercises a day using a single kettle bell doesn’t mean you won’t be cursing him every step of the way. There’s a lot of work here, but if you stick with it you’ll come out a stronger and leaner man on the other side.
Tsatsouline, the author of Kettle bell : Simple & Sinister, is a former Soviet special forces instructor and currently a subject-matter expert to elite U.S. military and law enforcement special ops units. He cites Russian professor Victor Stoyanov’s research with Russian national sports teams as inspiration for designing the plan you see here.
“When the Russians measured wrestlers’ blood right after competition, they discovered the losers were more acidic than the winners,” says Tsatsouline. “Instead of focusing on training to tolerate acidity better, Stoyanov decided to avoid acidity altogether and developed a methodology for growing mitochondria, aerobic power plants in the muscle cells, in fast-twitch muscle fibers.”
This method trains you to minimize the formation of lactic acid and dispose of it easily. Tsatsouline says you need a high workload (you’ll be lifting six days a week) paired with long rest periods.
As for the fact that this plan incorporates only a kettle bell and a pull up bar, Tsatsouline is steadfast in his belief that no training implement can rival the kettle bell. If barbells and dumbbells make up the majority of your training, you’re about to get a serious shock to your system.
Try the following for five weeks, and watch your strength soar. Kettle bell Swings Whenever you see swings in this program, you’ll be doing seven reps per minute for the prescribed number of sets.
Seven swings will take about 10 seconds; rest for the remainder of the time. Kettle bell Presses and Pull ups Set a timer to beep every 8min.
When it beeps, start your press set. Clean a 6-8RM kettle bell once and press it 5 times with your left.
Drop, switch hands, clean with your right, and do your 5 presses. Without setting the kettle bell down, keep switching hands and counting down the reps: 5-4-3-2-1.
Walk around for a couple of minutes, and do the pull ups in the same descending rep ladder of 5-4-3-2-1. When the timer beeps, hit your presses again.
Goal Build Strength and Conditioning Skill level Duration Days per week Type
Kettle bell Goblet Squat: Focus on sitting back with your hips and opening your knees to achieve depth. Russian Kettle bell Swing: Stand behind the kettle bell with feet slightly wider than shoulder width and slightly turned out.
Sit back and grip the handle with both hands. Keep your lower back arched and “hike” the kettle bell back between your legs.
Explosively snap your hips open. Let the kettle bell float momentarily at chest level before smoothly guiding it back for another rep.
Single-Arm KB Press Tense your body, crush the handle of the bell, and drive it straight up to a full lockout. Weighted Pull up Hang a kettle bell or weight plate from a dip belt and get to work.
On every day but the final day of the program, your pull up “sets” will be long, descending ladders. (See workout boxes.)
See how many reps you can do for each exercise (except the goblet squat) using the same weight you've been using throughout the plan. Do any conditioning workout you’ve done in the past such as a CrossFit Won or an uphill run.
You’ll be impressed with the results. This kettle bell workout plan will increase your strength and cardiovascular endurance without the typical work to ratio seen in high intensity interval training. Workout Routines Who say lifting weights doesn’t burn fat?
This 4-week program composed entirely of supersets will turn your love hand... Read article Workout Routines
Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines. Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time.
Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.
Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training: Aim to add more reps each week, then work toward adding more sets as you build strength.
Push your hips backward, and bend your knees to reach the kettle bell handles. Firmly grip the kettle bells, keeping your arms and back straight.
This is an excellent exercise to boost both your muscle strength and cardiovascular fitness. While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs.
Engage your abdominal muscles and set your shoulders back. Exhale as you make an explosive upward movement to swing the kettle bell out in front of you.
Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles. Slowly bend both knees so that your thighs are almost parallel to the floor.
Using your leg muscles, with your upper body still, straighten up to your starting position. With both hands around the handle, hold the kettle bell close to your chest.
Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides. Slowly step forward with your left leg, bending your knee while keeping your right foot in place.
A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate. When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap.
Sit with your legs bent and your feet flat on the floor. Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.
With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body. When you’ve completed your repetitions, return to your starting position.
When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position. While exhaling, push the kettle bell upward so that your arm is almost straight.
There are many benefits to working out with kettle bells, for both men and women, across all age groups. According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness.
Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength. A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity.
Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study. According to Harvard Health, kettle bell exercises can also help improve your posture and balance.
You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells. If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises.
Kettle bells tend to swing, so get used to the feel and movement in your hands before using one. Stop immediately if you feel sudden or sharp pain.
A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out. Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness.