If your current kettlebellworkout results have started to plateau then I highly recommend that you add some ladder workouts to your routine. Kettlebellladder workouts are highly effective because you can soon build up a substantial amount of reps without realizing it.
Personally, I like the way kettlebellworkout ladders force you to reset yourself after each set. For example when performing an exercise for 10 reps you get into a rhythm and often use the stretch reflex in the muscles to help with each repetition.
When you have to stop and reset it means picking up the kettle bell up from the floor and reengaging the muscles in a more natural and functional way as if lifting for the first time. Kettlebellworkout ladders can be performed in a number of different ways, ascending from 1 to 5, descending from 5 to 1, or mixing the two together 1 to 5 and then back down to 1.
I tend to use ascending ladders for difficult strength building exercises. Descending ladders can be more motivational because you know that with each round the repetitions are reducing.
Reducing the reps each round can also help with the natural fatigue that you experience with each set. I tend to mix workout ladders with clients that are a little more experienced with longer sets.
One of the great benefits of kettlebellladder workouts is that you can start off on a ladder workout and if you find you only manage to climb halfway then you can stop and improve another day. If you want to build more muscle and mass then you can increase your reps above 5 to add more volume.
Be aware that the higher the amount of reps in your ladder the longer the rest periods required to recover. More dynamic and higher rep based exercises like the kettle bell swing would not be a good choice for this type of ladder workout.
Kettlebellladder workouts are also an excellent choice if your goals are fat loss. Fat loss is best encouraged by maximizing the amount of muscles used during a workout to increase your metabolic rate.
The repetitions are higher for fat loss workouts and the weight reduced. I like to use big full body exercises for fat loss workouts that include a push, pull and either a squat or dead lift movement pattern.
One Handed Swing x 10 – 1 Overhead Press x 1 – 10 Regular Row x 1 – 10 Repeats on the other side for a total of 10 sets. This kettlebellladder complex workout mixes both ascending and descending ladder s.
You can use many of the same exercises that you used for the strength ladders but reduce the kettle bell weight so you could safely perform 12 – 15 reps before failure in one set. Kettlebellladder workouts are an excellent way to gain strength, reduce fat or add muscle.
Depending on your particular goals you can use kettlebellladder workouts to motivate you or simply as a method to gauge how many repetitions to perform that day. I’ve also included an idea of how ladder workouts would fit into a weekly schedule.
How To: Single Arm Row: start off in a launch stance making sure that you keep a straight line from the back ankle to your ear. Reach down with your arm that is opposite of the leg that is forward and row the bell back towards the hip.
Lunge to Squat clean: start in the launch position with the bell in-line the leg that is extended back. As you step up with the back leg clean the bell to the shoulder simultaneously as that back footsteps forward make sure to have both feet parallel and hip width apart so that you can sit comfortably into the squat.
Once the bell is caught in the squat position stand up and step back to a lunge. Sots press: start off in a standing position with the bell and one hand.
The workouts are designed for experienced kettle bells users to increase strength, endurance and help you challenge yourself each week. We recommend you read more about receiving a quick, free, dynamic kettlebellworkout every week you can click below.
This workout comes with basic details (this page), two videos explaining the workout, a printable PDF with 11 pages of information about scaling, the exercises, weight, etc. The high swings are to progress to the snatch in the main task, the frontal raise is to tax the shoulders, hence, you’ll need to swing high enough in the main task to take the load of those by then taxed shoulders.
Used as a ladder, first you will do one of each, i.e. one clean, one squat, one snatch, don’t put the bells down! Watch the video below with much more info on the workout, lots of explaining and talking in this one.
Download the PDF with 11 pages of info, on the exercises and workout. Crush grip push-ups are awesome if you’re not including them in your workouts yet, check it out, adds a new level of stability, and PEC work to your push-ups!.
Don’t lose this crazy Won, and save it to Facebook: Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more.
Owner of Caveman training and Kettle bell Training Education. For those tired of waiting for free weights, machines, or are seeking a fresh and intense way to work out, we’ve asked Mike Steele of Training Room Online, for his prescription.
Kettle bell Dead lift Progression The starting position should have the bell between your feet in your athletic stance. Keep the spine neutral and eyes focused slightly down as you fold at the hips and grab the handles of the bell.
Your heels should be positioned firmly flat on the ground and shoulder blades pulled back. Allowing your hips to support much of the motion, if the bell flops and sways it means too much of the upper body is involved.
Hike the bell back like a football between your legs while maintaining the lower-back arch and also hinging at the hips. The swing is more like a hip hike rather than a squat so it places more of an emphasis on the glutes and hamstrings.
Coming out of the deep hike is followed by an explosive hip snap with your knees locking out at the top of the motion. Be sure to keep the neck of bell in a neutral position during the swing and your heels should always stay glued to the floor.
The highest point of the swing should have the bell at hip or chest height, no higher. Squeeze your elbows in, sit back on your heels and squat down to a range of motion that enables your spine to remain neutral or flat.
When you’re coming out of the squat and standing up, keep your weight back on your heels and tighten your glutes and quads at the top. They’re small and inexpensive, yet highly effective for building muscular endurance and burning fat for both men and women.
The kettle bell is a round weight with a flat bottom and an u-shaped handle on top. If you want to add enormous amounts of muscle mass to your frame, then kettle bells will perhaps not be something you use every day.
Because the kettle bell is not large or cumbersome, it’s ideal for interval training and burning calories while simultaneously sculpting and defining the musculature. What follows is a kettlebellworkout that emphasizes shoulder mobility, so it’s good for beginners as well as athletes over the age of 50.
Modify the exercises to meet the unique needs of your own body and fitness level. Author Dane Finley uses a kettle bell to strengthen his core muscles.
Keep your spine long while crunching in order to give your abdominal muscles room to flatten (instead of bulging out like a punching bag). Russian Twists are helpful to do because they mimic some actual movements of daily life, such as reaching for your seatbelt, etc.
Watch the video provided with this article to understand the “skip,” which is setting the kettle bell down, twisting, then picking it up again. To protect your lower back, keep the navel pulled in tightly the entire time.
Keep your ribs compressed (not popping forward) to prevent your lower back from swaying. Considered the pinnacle of kettle bell movements, the swing is outstanding at conditioning the body, but only if done correctly.
Usually, they’re turning the movement into a “front arm raise,” trying to use the strength of their shoulders to lift the kettle bell. Hold the squat at the bottom as you do a hammer curl, then return up to the starting position.
Another benefit to doing these skips now is that it will help release some tension you built in your neck and traps during the previous squat exercises. Hold the bottom of the squat while you pass the kettle bell around the front and back of your body.
When your legs start to burn, just remember: that is the feeling of your thighs getting stronger and firmer. Executed properly with good form, the above kettle bell exercises can help to give you a defined, sculpted body and improve your overall physical conditioning.
Dane earned a master’s degree in Counseling Depth Psychology from Pacific Graduate Institute. His past professional adventures include being a Therapist and Discharge Planner at a Dual-Diagnosis Hospital Inpatient Treatment Program, Digital Marketing Director for a real estate brokerage, and decades spent as a professional fitness and Pilates trainer.