Many workout DVDs will use a famous face to attract buyers. Sometimes a DVD can seem expensive but end up being a bargain due to the amount of instruction included.
Although a beginner might mean well they won’t always be able to properly judge the usefulness of the workout. Bob Harper: Kettle bell Sculpted Body 1 Disc — 50 Minutes$$$4.2 Even though the lengths of the DVDs have been listed here, it is still crucial to check.
Reviews will often mention how much of the time is filled with useful workout routines. High-quality DVDs will include useful tips on choosing the right style and weight for your specific needs.
For all of those who have heard of Dasha Li bin’s training classes and her workouts will know that this DVD is serious. Dasha is famous for leaving her class more exhausted than they have ever been before but buzzing from the workout, she has managed to translate this effect over into DVD form.
The biggest reason to choose this DVD collection is the sheer amount of workout routines that are included using your kettle bell. At the end of each of the four sessions you will be drenched in sweat and know exactly why this is the number one kettle bell workout DVD.
For all of those Jillian Michael's fans, you will certainly have heard the fitness trainer praising the use of kettle bells in her workouts. For beginners, and even for more intermediate kettle bell users, the instructional section of Shred-It With Weights is extremely useful.
It will give you great tips on positioning, holding the kettle bell correctly as well as having full control. There is large difference between the two in terms of difficulty, which means Shred-It With Weights will be a favorite of both beginners and more advanced kettle bell users.
The first two DVDs in this four part set are instructional and this is where you will find the talents of Sarah Lure are particularly helpful. This trainer knows exactly the kind of information that both beginners and more experienced kettle bell users need.
The third DVD is a Boot Camp styled challenging workout that will add an edge to your work out. For the final challenge there are two workouts on the fourth disc, Iron Core Warrior I and II.
One major advantage that kettle bells have over dumbbells is that you don’t need a wide range of weight increments to create a workout with them. Rather, we’ve modified these exercises to more user-friendly—but still supremely challenging—versions that will allow someone of any experience level to train safely and with optimal form.
Use this routine to build strength and burn fat now, and develop the requisite stability and mobility to graduate to more advanced exercises at a later date. When you’ve completed the entire circuit, rest 1–2 minutes, and then repeat for 3 total rounds.
Take a deep breath into your belly and twist your feet into the ground (imagine screwing them down without actually moving them) and squat, keeping your torso upright. Place the kettle bell on the floor and take a staggered stance with your right foot in front.
Rest your right elbow on your right thigh for support and reach for the kettle bell with your left hand. Stand tall holding the kettle bell in one hand at shoulder level.
Note that your chin should be pulled back so that weight has no trouble clearing it. TIP: “Don’t get fixated on achieving a full overhead lockout right away,” says John Wolf, Innit’s Chief Fitness Officer.
“Just going to where your elbow is bent 90 degrees and holding it isometrically is a ton of work for most people.” If you need to arch your back, causing your ribs to flare in order to lock out your arm overhead, you’re not training the shoulder effectively. Stand with feet between hip and shoulder-width apart and hold the kettle bell by its horns, pulling the bottom of the bell into your lower sternum.
Draw your shoulder blades together and down (“proud chest”) and cast your eyes on a spot on the floor approximately 15 feet in front of you. When you feel a stretch in your hamstrings, extend your hips and squeeze your glutes, tucking your tailbone under as you lock out.
Stand with feet between hip and shoulder-width apart and hold the kettle bell by its horns upside down—the bell should face up. Begin moving the kettle bell around your head, being careful to maintain your posture and not bend your torso in any direction.
Set up as you did for the shoulder halo but hold the kettle bell by the handle at arm’s length and make circles around your hips. With the right explosive movements, this popular training method has been shown to improve endurance, strength and power.
If you’re looking to burn fat while improving your strength and mobility, try these five kettle bell moves for beginners from Rayburn trainer Cody Story. Once you have gone through this program you should be able to successfully do swings, cleans, rack, and overhead positions!
Kettle bells are a very powerful tool that can be extremely effective, but they can also be hugely ineffective if abused. In today’s post I’m going to lay out exactly how you should approach Kettle bell Training to get the most benefits from it while minimizing injury at the same time.
A kettle bell is a solid heavy ball with an offset handle just large enough to place your hand through. The origins of the kettle bell are a little vague, but they can be traced back hundreds of years.
Weights with handles were often used during fitness challenges for both carrying and throwing events and it’s believed that the kettle bell simply evolved from here. Later the Kettle bell was adopted by the Soviet forces for training their soldiers and then finally gained popularity in the west.
Kettle bells are a tool just like any other piece of fitness equipment, they can be used correctly, or they can be used incorrectly. The kettle bell is pulled, pushed, and swung in a dynamic nature causing excessive demands on the body.
Offset Handle enables swinging of the kettlebell Swinging increases the load and so increases the demands required to decelerate the kettle bell Swinging increases the demand on stabilization muscles as they work harder to keep joints aligned Swinging the Kettle bell increases Lunge and Heart Capacity as multi-joint movements require more oxygen Kettle bell Swinging requires no movement of the feet meaning a Full Body workout requiring little workout space Kettle bell Exercises involve full body movements connecting head to toe and improving core integration Regular Kettle bell Training increases ligaments and soft tissue strength due to the dynamic movements Since Kettle bells have become popular in gyms and with personal trainers, more and more companies have started selling them.
These are my kettle bell of choice, they have a slightly rounded handle and a solid cast iron ball. Selecting the correct kettle bell is vital as you will find out when you start training.
Badly designed kettle bells will destroy your wrists, band up your forearms and seriously reduce the pleasure of your training. Due to the increased popularity of kettle bell training many manufacturers have started to produce smaller and interim weight sizes.
Most people jump in and start with kettle bell exercises that are way too advanced for them and end up getting injured or developing bad habits. Due to our current sitting lifestyles and the advent of weight training machines most of us have very badly conditioned stabilizer muscles meaning that our big muscles work but on a very shaky foundation.
So, in order to build a solid foundation and avoid injury we need to work on the stabilizer muscles first. The Turkish Get Up is a full body exercise that takes you through most of the fundamental movement patterns conditioning your core and stabilizer muscles in the process.
The Turkish Get Up is probably one of the best all over body stabilization exercises and has been around for hundreds of years. This concept mirrors my philosophy that we should not be training with any resistance until we have a strong enough stabilization system to deal with it.
Don’t take your eyes off the bell Bend the leg on the same side as the bell and place the opposite arm out at 45 degrees Crush the handle as you sit up along the line of your arm, first to elbow and then to hand. There should be a straight line from bell to bottom hand Sweep the straight leg back and through to a half kneeling position Taking the hand off the floor straighten the body and take the eyes off the bell and look forwards Drive from the front heel and stand.
The Single Leg Dead lift teaches you to hinge at your hips while maintaining a solid core and shoulder structure. Maintain a solid grip with the shoulder and back in alignment at all times Keep a soft knee on the standing leg and weight on the heel Instigate the movement by taking the one leg backwards Don’t over rotate the rear leg outwards and descend slowly with control NEVER ARCH YOUR LOWER BACK Only go as deep as your flexibility will allow
This is a tricky exercise and many people find they bend at their lower back trying to get the kettle bell to the floor, don’t do this. If your hamstrings will only allow you to get to 12 inches from the floor, that’s fine, just stop and return to the start position.
Now you have an understanding of the two fundamental kettle bell exercises that I recommend for improving the stabilizing muscles, let’s put them together into a monthly workout program. Monday : Turkish Get Up (Holding Glass of Water) — 5 reps each side x 3 sets Tuesday : Single Leg Dead lift (With Kettle bell) — 5 reps each side x 2 sets Wednesday : Turkish Get Up (Holding Glass of Water) — 8 reps each side x 2 sets Thursday : Single Leg Dead lift (With Kettle bell) — 8 reps each side x 2 sets Friday : Turkish Get Up (With Kettle bell) — 3 reps each side Saturday : Rest Sunday : Rest
Monday :Single Leg Dead lift (With Kettle bell) — 5 reps each side x 3 sets Follow With: Turkish Get Up (With Kettle bell) — 3 reps each side x 2 sets Tuesday : Rest Wednesday : Single Leg Dead lift (With Kettle bell) — 5 reps each side x 3 sets Follow With:Turkish Get Up (With Kettle bell) — 5 reps each side x 2 sets Thursday : Rest Friday :Single Leg Dead lift (With Kettle bell) — 5 reps each side x 3 sets Follow With:Turkish Get Up (With Kettle bell) — 3 reps each side x 3 sets Saturday : Rest Sunday : Rest Don’t cut corners or think you are too cool for these short workouts, get great at the finer details.
If you find the above workout plan too challenging then continue to repeat each week until you feel you are ready to move on. You should now have bomb proofed your body ready for more dynamic kettle bell exercises.
Here is where you start to work a little harder and really feel the benefits of the ballistic movements of the kettle bell. If you haven’t mastered the Single Leg Dead lift or the Turkish Get Up then you need to do that first!
Kettle bell Swings are highly effective at raising your heart rate, improving your posture and building strength endurance. Hinge at the hips NOT the lower back Stand Tall and Squeeze your Abs & Buttocks Load the heels NOT the toes Maintain a Flat Back through the exercise Lift the Chest and keep the Shoulders in their sockets Ensure the shins track the line of the feet Breathe OUT on the way down and IN on the way up
As you enter the bottom of the Kettle bell Swing and your pelvis rotates forwards your hamstrings will be on stretch. If you have tight hamstrings due to Core Activation discrepancies, injuries or lack of movement skills, then your lower back will start to arch to assist you in the depth of the swing.
If you have problems touching your toes or know that you have tight hamstrings when you lean forward then DO NOT swing too deep or far between your legs. If you hold the Kettle bell with just one hand then you load one side of the body encouraging additional stabilization to centralize the movement.
Just like the Swing and the Squat the Lunge is a fundamental movement that utilizes most muscles in the body. Kettle bells are effective if you use the exercises that utilize the correct movement patterns along with the largest amount of muscle recruitment.
One hand will be more challenging and add an extra dimension of stabilization to the exercise. Dynamic Kettle bell Exercises are much more challenging, so we have to be careful with recovery times.
As your movement and strength improves then you can move onto single-handed exercises. Even if you only practiced and used those 5 exercises that I have described you could get fitter, stronger and move better than 99% of the gym population.
Here are 3 more exercises that you can add to your Kettle bell Toolkit to really supercharge your workouts when you are ready: The Clean takes the Kettle bell from the floor and places it into the racked position in the ‘V’ of your arm.
Of all the Kettle bell Exercises this is the most technical for some and many ends up with bruised wrists or forearms. Using the correct shaped kettle bell and keeping the bell close to the body will certainly help improve your skill.
The High Pull is very difficult for some to master, you need good wrist strength and confidence in your movement skills. Hugely dynamic and requiring a lot of confidence in your own strength and skill as the kettle bell is thrown overhead.
The Snatch uses most of the muscles in the body and puts great demands on your shoulder stability, core strength, and explosive power. For this workout we are working more on endurance, see how you get on especially when you encounter 60 seconds of High Pulls at the end.very tough!
Once you have mastered the Turkish Get Up and Single Leg Dead lift then you can start on the more Dynamic exercises like the Swing. Finally, as you hone your skills and your body adapts progress onto more advanced exercises like the Clean, High Pulls and Snatch.