Ease of workouts, just one exercise to learn More motivational due to the simplicity More time to focus and master one exercise Less equipment and weight changes Faster workouts, get more done in less time Using just one exercise a day workouts can be very effective for some people over the short term but when performed for long periods of time many of the problems listed above can start to occur.
Careful thought needs to taken into exactly what goals the exercise should achieve along with how comfortable you are at performing the movement. As the kettle bell is rowed upwards the back of the body including the shoulders, trapezium, rhomboids and biceps are used.
The spinal erectors and buttocks are also activated to maintain good alignment of the body. Single arm rows generate tremendous rotational forces from toe to the opposite shoulder.
You will need great core strength to deal with both the rotational demands and the plank position. Apart from the full body muscle activation the Turkish get up also acts as an assessment tool used to identify any movement and stabilizing deficiencies.
For example, when sitting up from the lying down position a failure to keep the one heel on the floor could signal weak core rotational strength and an overuse of the hip flexors. The kettle bell swing will activate almost all the muscles in the body, strengthen the lower back and develop explosive hips for sports.
Unlike many favored weight training exercises the kettle bell swing works the often neglected muscles in the back of the body improving posture and balancing out all our everyday forward flexing. A vast improvement in grip strength is also achieved which is invaluable for maintaining healthy wrists, elbows and shoulders.
The kettle bell swing is a technical exercise requiring good timing and hip movement. The side lunge is an important movement pattern that enhances single leg strength, improves hip mobility and teaches the body to move laterally (frontal plane).
Adding the kettle bell clean to this exercise vastly increases the complexity and neurological load. The clean will increase the buttock activation as well as strengthening the back, from lower to upper.
Beginners should master both exercises, the clean and the side lunge before putting them together into one movement. Care should be taken with the side lunge as it requires good hip and groin mobility so start shallow and get deeper as you warm up.
Due to the dynamic nature and full body activation of this exercise the thruster is also very cardiovascular without the need to even move your feet. Heavier weights can be tolerated by the shoulders because momentum is generated from the bottom of the squat to the overhead press.
The thruster is also excellent for opening up the lower back and pumping nutrients into the spine keeping it healthy. Beginners should first learn to squat before adding in the overhead press element.
Squats must not be cut short and taken all the way to the bottom so that the thighs reach parallel with the floor to fully activate the buttocks. Adding variety is important, not only to help alleviate boredom but also to balance out the body and continue to challenge the muscular system.
These numbers are just a guide for you to work with and may vary depending on your kettle bell weight and goals. As a general guide the heavier the kettle bell the more strength focused the workout and the lighter the more endurance based.
My advice is to start off light and work on improving movement skills for a few weeks before adding more weight. If you follow the 80/20 rule then you can generate 80% of your results in just 20% of the time by using the correct exercises.
Each exercise works together with the others in order to prevent any muscle imbalances by addressing all our natural movement patterns. You are also encouraged to work through the different reps ranges and weight selections in order to challenge your different muscle fibers.
If you haven’t got any gym equipment, you can try following the Mike Tyson body weight workout. It uses a minimal amount of home gym equipment and considering how Iron Mike looked like in his heydays, it can evidently build muscle.
Bad news is, it involves working out 10 times a day and doing industrial amounts of reps and sets of the included body weight exercises. Following a push-pull workout routine is a good way to increase workout frequency since your ‘push’ muscles are resting on ‘pull’ days and via versa, meaning you can work out more often and build muscle faster.
Problem is, the best way to do push-pull workouts is to use a gym and equipment such as the cable machine and the best weight benches / the best barbells. These body weight exercises are home friendly and can effectively build muscle too.
Don't wait for Black Friday, buy these iron orbs with handle now. If you have at least one piece of the best kettle bells in your possession, we have an alternative option for a full body workout.
It can also improve muscle-mind coordination and sculpt functional muscles, not just ones that are only aesthetically pleasing but useless. Seeing them in stock again is like Christmas came early for anyone interested in home resistance training.
It’s simple yet effective and will improve shoulder muscle definition, as well as glute strength significantly. All the while, you need to keep the kettle bell above your head which will admittedly put some pressure on your shoulders and core so make sure those are tight as a tiger.
IMPORTANT: the kettle bell get up is a complex move and involves holding weight over your head so if you are unsure about yourself, make sure you get someone to supervise as you exercise. Also, if you are struggling with obesity or have issues with your hip mobility, kettle bell get ups might not be the best exercise for you.
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.
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.
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.
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 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.