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How Many Reps For Kettlebell Exercises?

Today I thought I would break down this question and show you exactly how the amount of reps affects the goals you are looking to achieve. Adding muscle or tone Losing excessive fat from your body Improving your overall strength Developing better cardio and endurance

author
David Lawrence
• Monday, 30 November, 2020
• 20 min read
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Understanding exactly what you are looking to achieve from your kettle bell training will go a long way into knowing what kettlebellexercises and how many reps you should be performing. If for example your main goal is to add muscle or tone to your body then understanding the correct amount of reps for achieving that is important.

Exercises should last around 45 seconds resulting in a rush of blood to the muscles and often a swollen or pumped feeling. Double Kettle bell Clean and Press for Hypertrophy When you perform repetitions over 15 you start to enter the endurance phase and will often experience that burning feeling in your muscles.

Higher reps improve your ability to keep going under stress and will raise your heart rate for longer. Many beginners should start with endurance based exercises as they often have lower chances of injury although they do encourage bad repetitive form if not done correctly.

Women often avoid lifting heavier kettle bells because of a fear of adding too much muscle or bulking up, this is a big mistake. Women lack quantities of the hormone testosterone to add large amounts of muscle but lifting heavier weights will greatly improve aesthetics and increase fat burning potential.

The heavier you lift the longer your rest periods should be to enable full recovery before the next set. Finding the right balance between how hard you exercise and thus how much rest you should take both during sets and also after workouts is a very personal choice.

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For example, younger adults with good nutrition and genes will recover much quicker than older overweight individuals. As a general guide taking 1 days rest after every workout is a good place to start.

Once you understand your goals you can start performing the various kettlebellexercises within your chosen rep range whether endurance, strength or hypertrophy. It will take some time to choose the correct kettle bell weight to ensure you are not lifting too light or too heavy for your chosen rep range.

While I was never exactly shredded, I was making good progress on the big lifts and felt comfortable taking off my shirt in public. I was still eating like a person with an active lifestyle, but the most movement I was getting was walking from my bed to the couch.

That, coupled with the new existential threats of daily existence under the pandemic, meant I was eating a lot of takes out, and food became a distraction from the casual terror of everyday life. Dan John's 10,000 Kettle bell Swing Workout has earned a reputation as a simple, brutal fitness challenge.

The swings are supplemented with squats, presses, or dips for four of the weekly training sessions. John claims that people who have taken on the challenge dropped fat while adding muscle, saw noticeable improvements in posture and body composition, and made significant gains in overall strength.

kettlebell snatch description
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I wanted a program that didn't require regular gym access while still offering big results to combat my pandemic pounds and general malaise. By the time the challenge was finished four weeks later, I had dropped nearly all the pandemic weight and a quarter of my body fat.

Week 1 of the 10,000 Kettle bell Swing Challenge There are thousands of trainers on the internet insisting their programs are the absolute best way for people to lose weight. You need to expel more energy than you're putting in (this is called a caloric deficit).

That can happen through careful focus on diet, exercise, or most effectively, some combination of the two. To keep me accountable and make sure I actually finished the 10,000 swings, I asked longtime friend and collaborator Diego Lopez, a comedian and model in Brooklyn, to complete the challenge with me.

During the pandemic that's meant coaching clients through Zoom and training sessions in the park. For people looking to improve their fitness with minimal equipment, Lopez has been a strong advocate for kettle bells.

“The kettle bell swing is a phenomenal pattern to strengthen the upright human being,” said Lopez. The first day of training Lopez completed his 500 swings with a 70-pound bell, but struggled with his grip.

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The first day of swings (I used a 54-pound bell, as prescribed in John's workout design) and presses took me 38 minutes to complete. By the end of the last set I looked like I’d just stepped out of the shower and every part of my body felt sore.

One of the hardest things about hitting 500 reps in a workout was maintaining good form. Focusing on the hip hinge and being consistent with the swings can get exhausting, but that's kind of the point.

Part of the reason I had gained so much weight over the course of the pandemic lockdown—aside from the obvious stress eating—was because I stopped doing things consciously. I'd slam back a fourth park drink because they were far cheaper than what I'd pay in a bar.

Logging the calories and doing more or less the same workout each day wasn’t sexy, but it did give me a sense of control. With the beauty of hindsight I can understand what a success dropping three pounds in a week is, but it didn't feel that way at the time.

These feelings had more to do with the fact that a big assignment was ramping up at my day job than anything to do with diet or kettle bell swings. I had a huge project due that required late nights and multiple meetings.

kettlebell complex advanced kettlebells workout exercises
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The shame of explaining that I'd quit or missed a workout seemed worse than actually doing the swings. Lopez even shared a story about a late night message from a lady friend he left unheeded—he turned down the booty call to finish his swings.

My face looked noticeably thinner and clothes that had been feeling tight fit again. Getting a decent workout in at under half an hour was incredibly satisfying, even if I continued to look like Swamp Thing after I was finished.

He cut his record for completing 500 swings to an impressive 17 minutes, and dropped 10 pounds without tweaking his diet. My buddy, Diego Lopez, showing off his results from the program. I dropped 16 pounds in four weeks, going from 210 to 194.

While the 10,000 swing kettle bell challenge didn't leave me with visible abs or a superhero body, it did leave me in a significantly better body composition than when I started, which serves as proof of concept for Dan John's program. I kept hoping to come up with some kind of life changing revelation when I discussed the challenge with friends, but nothing profound came to mind.

If you make a plan, put in hard work, and remain consistent, you'll get results. So really, I think the challenge shows that you don't need a gym or personal trainer to get noticeable results from your workouts.

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This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Would you be interested in knowing a workout that requires only one Kettle bell and can be used for training sessions that last anywhere from 3 to 60 minutes?

If you do 12 rounds of this challenge, total training time will be about 47 minutes, and most experienced, rugged males should use a 16 kg Kettle bell. I can assure you, I know a couple of intense females who can use 16 kg (however, this much weight is rare.)

I will leave this kind of torture to you young bucks as I went double nickels (I turned 55) two days after this picture was taken! The cool thing about this challenge is that all the moves are exercises that you and your clients probably already know, so pick up a Kettle bell and follow along!

Try to memorize the order of these moves and keep a towel and water close by so you don’t waste precious rest time; always keep them within a step away. Risk is an Orange County based trainer who specializes in older warriors.

Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot — no return necessary. Multiple bottles, foods, apparel and gear do not fall under this guarantee, however, they may be applicable for return.

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Massaging yogis was always great for anatomy exploration, but some of my clients were everyday bodybuilders, forever chasing the Hollywood superhero body. Massaging through gym rats’ chronically tight and tense muscles was a workout in itself.

Arguably, the reason why many needed to see me in the first place was due to poor training habits (coupled with too much time spent in a chair). They’ll also use external apparatus to stabilize movements for the sake of muscle isolation and “extra focus on the muscle fibers.” These training habits eventually rewire the nervous system to forget how to activate the stabilizers it was born with and effectively make the everyday bodybuilder prone to injury and, in the long run, substantially less capable at life.

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Training for functional mass involves protocols that build nice big Hollywood muscles while also making the body more useful at real life tasks and less prone to back, shoulder and knee injuries. Their muscles are rock hard when activated, but unlike powerlifters and bodybuilders, they have the ability to switch off when not in use and are not short and chronically tight.

If the goal is functional mass, arguably the best training modality would be Olympic lifting with a mix of calisthenics. O-lifting is a long and highly rewarding path, for those who possess the movement ability.

However, it’s not accessible to the vast majority of everyday people, because we just don’t move well enough. I encourage anyone to start their O-lifting journey if they can pass my simple litmus test: being able to hold a naked (20 kg) Olympic bar overhead while sitting in the deep squat for two minutes.

Golden Rules and Essential Considerations for Designing Functional Mass Programs Stand, kneel, lunge, hang, loco mote or sit or lay on the floor

Never use a bench, chair, pad, fixed resistance machine or anything to help stabilize movement or isolate target muscle groups. Smashing the muscle fibers to destruction, so they’ll grow back bigger and stronger is absolutely achievable using the stabilizers you were born with.

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I think that avoiding the use of external apparatus for help with stability is the most important rule that should be applied to all training, no matter the goal. Forget back ‘n’ biceps, shoulders ‘n’ triceps or chest ‘n’ abs.

Replace it with squat ‘n’ pull, hinge ‘n’ push, loco mote ‘n’ resist rotation, say. Don’t go the gym and further train yourself to flex into the shape of a cashew nut (biceps, chest and superficial abs).

It promotes feelings of depression and weakness and arguably brings you closer to the grave. The glutes and lats are the biggest muscles in the body for good reason—they extend.

Be more superhero and train extension, with dead lifts, pull-ups, push-ups×, squats, cleans, military press* and loaded carries. *A skilled practitioner presses from their lats while radiating tension throughout the midsection with their glutes.

Life’s too short to spend hours in the gym several times per week. When I’m programming for my remote clients, any given functional mass session only lasts 40-55 minutes.

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Given that the first 15-20 minutes of that is spent on joint mobility, this leaves a short window for the main workout component. Ballistics involve kettebells being swung through two-planes of motion (swings, cleans and snatches).

For goals such as losing weight or improving conditioning, ballistics should outweigh grinds. Since the golden years of bodybuilding in the ‘70s, it’s been known that the more time the muscles spend under tension, the better for hypertrophy.

I served in the Royal Marines Commandos with a dude who had a better body than Captain America. He only ever did thousands of really light reps and isometric holds with resistance bands and baby dumbbells.

We may have admired his physical appearance, but we relished in the fact that he was weak and sub-par as an operational Commando. His dead lift was pathetic, he couldn’t outrun a hedgehog, let alone run a heavy backpack over a mountain, he often had lower back pain, and he couldn’t reach his magazine pouches because his big, useless muscles were in the way.

Through my years of training I know that loaded jump squats are a very reliable ingredient for developing legs like tree trunks. But crippling injuries also usually come as a complimentary extra for those who can’t deep squat slowly without load.

If someone can sit in a deep squat position for over 4 minutes, they qualify for adding load. Then after some months, adding explosive speed will induce miracle muscle growth.

This is an age-old ingredient for muscle mass because it optimizes hormone release and facilitates the highest possible volume. Strength is tension… How much full body tension you’re able to produce reflects your ability to apply force.

More relaxed, loose muscles = better blood flow, faster recovery, less chronic tension and related injuries. But if the goal is looking like a Marvel superhero in the shorter term, without breaking the first two (and most important) of these golden rules, training to failure in some lifts for 2-3 months won’t do any harm.

But if you want to put on some muscle mass in a short space of time without cocking up your hormone balance by taking vitamin-S (anabolic steroids), train to failure and grow some sarcoplasmic muscle mass. A great way to deplete the glycogen stores within the muscles and leave your arms or legs feeling like they might drop off.

Many uneducated or inexperienced trainers think it’s their mission to create delayed onset muscle soreness (Does) for their paying clients after every session. Regular, weekly Does creates excessive muscle toxicity, which has a plethora of negative side effects and cripples good movement.

Soles Does in unavoidable for people who’ve been wearing foot coffins (shoes) all their lives and want to learn to run properly. Does in all major muscle groups is expected for the first couple of weeks of any good hypertrophy program.

Do you wake up naturally and feel like moving first thing in the morning most days of the week? If all the muscle chasers I know put half the energy and discipline into planning and executing their rest as they do their workouts, they would be bigger.

Intermittent fasting has endless health and body composition benefits. Muscles grow when your metabolism isn’t busy digesting food

Eat a large portion of complex carbs (yams, quinoa, rice, buckwheat) with most meals, particularly after training Leafy and colorful veggies should take up most of your plate for most meals—you need the nutrients for growth.

Avoid processed crap, cook for yourself, prep meals, plan shopping Every session should begin with 20 minutes of joint mobility and muscle activation, relative to your individual movement needs and injury history.

Then take a week off and try another functional mass program to change the stimulus. If you disqualify, there are literally thousands of other effective functional mass programs that are suitable for you.

Ability to walk for 30 seconds holding two snatch-weight kettle bells overhead (the amount you want to snatch with) 2-4 conventional barbell dead lifts, 2-4 offset kettle bell military press, shake it off

8-10 offset kettle bell military press, 3-5 explosive chin-ups (ruminated grip), shake it off 1st bleep: Heavy KB, non-dominant arm military press to failure

2nd bleep: Heavy KB, dominant arm military press, match reps 4th bleep: Medium KB, dominant arm military press, match reps

6th bleep: Light KB, dominant arm military press, match reps Recently I listened to Pavel Tsatsouline podcast with Tim Ferris's.

I was wondering if that rule is across the board, in bench, squat, kettle bell swings, push ups, pull ups, lunges, abdominal exercises, etc. Recently I listened to Pavel Tsatsouline podcast with Tim Ferris's.

I was wondering if that rule is across the board, in bench, squat, kettle bell swings, push ups, pull ups, lunges, abdominal exercises, etc. For example, if your focus is strength rather than strength-endurance, then you would choose a more difficult push up variation like feet elevated or explosive or diamond rather than a normal one for those sets, building up slowly to a one arm push up.

Nine one arm push ups in sets of three would be a legit workout. Some programs for barbell like power to the people do 2×5 but 4-5 times a week. For swings, you might do sets of 7-10 with a talk test between them see Simple and Sinister 2 and then keep going for as long as you can maintain quality, not till you are tired and sloppy in form.

The principle is to stay fresh, high quality, rest periods, frequent workouts, and quit before your form becomes sloppy. Level 9 Valued Member Elite Certified Instructor

If you use barbell move, like heavy clean, snatch, high pull — the number is much lower, 1 – 3 I'll go a bit further than HQ. Hung and say that if one wants to develop power specifically and optimally then ten reps or seven is far too much.

Take a look at athletics where the field depends on maximal power output. A man goes and throws a javelin once, chats for ten minutes, repeats it, keeps at it for an hour, has a great training session.

Of course, there's nothing wrong with doing 10×10 sets of swings, they work great for multiple qualities, but I wouldn't say that it's the best way to develop power. Personally, I think accessory exercises can also play with the 3-5 * 3-5 role.

They can be per iodized just the same as the main exercises of a program, and some very prominent strength athletes have done so with great success. I can see merit for high reps if there are some muscle groups that are very much slow twitch dominant.

I have been told that some abdominal muscles are such, for example, likely calves as well, etc, but I don't know enough about this field to make any assumptions. A man goes and throws a javelin once, chats for ten minutes, repeats it, keeps at it for an hour, has a great training session.

Of course, there's nothing wrong with doing 10×10 sets of swings, they work great for multiple qualities, but I wouldn't say that it's the best way to develop power. Personally, I think accessory exercises can also play with the 3-5 * 3-5 role.

They can be per iodized just the same as the main exercises of a program, and some very prominent strength athletes have done so with great success. I can see merit for high reps if there are some muscle groups that are very much slow twitch dominant.

I have been told that some abdominal muscles are such, for example, likely calves as well, etc, but I don't know enough about this field to make any assumptions. You make a good point that we might need words for manpower vs power-endurance vs long slow distance, but if the weight is too heavy, you won't get the velocity to develop the power.

You will get a fast grind I read in an article that 1/3 body weight is optimal for power training of swings. Many exercise scientists argue against using bands to train punches or weighted balls or bats in baseball for this reason.

Level 9 Valued Member Elite Certified Instructor If you use barbell move, like heavy clean, snatch, high pull — the number is much lower, 1 – 3

I was wondering if that rule is across the board, in bench, squat, kettle bell swings, push ups, pull ups, lunges, abdominal exercises, etc. 1 – 5 Reps Per Maximum Strength, Power and Speed Training Set need to be performed in this Repetition Range.

Since the swing employs a stretch reflex action, more than 1 Repetition is needed. “...there's nothing wrong with doing 10×10 sets of swings, they work great for multiple qualities, but I wouldn't say that it's the best way to develop power. “

The same Reps, Sets and Rest Periods are used for Maximum Strength Training, Power and Speed. Traditional Exercises (Squat, Bench, etc) 48 to 62% plus of 1 Repetition Max

d) Endurance Training alone increased aerobic capacity at the expense of Speed, Power and Maximum Strength; all three drop like a rock during a Hypertrophy only phase. If the weight is too heavy, you won't get the velocity to develop the power.

Dr Bret Contreras' Power Kettle bell Swing Research Heavy kettle bell swings could be the best damn posterior chain exercise you're not doing, possibly even better than dead lifts!

Many exercise scientists argue against using bands to train punches or weighted balls or bats in baseball for this reason. Technique Training And Development For Maximum Strength This is best accomplished by performing single reps with load of 85% plus of a 1 Repetition Max in the traditional movements; Squats, Bench Press, etc.

Banded Kettle bell Swing allow individuals performing light to moderate loaded Kettle bell Swing to maximize Power Output through a greater range of the movement. 1 – 5 Reps Per Maximum Strength, Power and Speed Training Set need to be performed in this Repetition Range.

Since the swing employs a stretch reflex action, more than 1 Repetition is needed. “...there's nothing wrong with doing 10×10 sets of swings, they work great for multiple qualities, but I wouldn't say that it's the best way to develop power. “

The same Reps, Sets and Rest Periods are used for Maximum Strength Training, Power and Speed. Traditional Exercises (Squat, Bench, etc) 48 to 62% plus of 1 Repetition Max

d) Endurance Training alone increased aerobic capacity at the expense of Speed, Power and Maximum Strength; all three drop like a rock during a Hypertrophy only phase. It seems that higher volume and hypertrophy periods helps provide a foundation to go to higher levels of strength at lower rep ranges in more focused periods.

As Pavel has stated a couple of times, two-week cycles seem to be optimal. In other words, 1-3 reps are optimal for a given period but remaining heavy for too long will not outperform proper cycling I would think.

I followed it a while back and it worked well until later in the program I couldn't handle the pressing intensity probably due to poor form at the time. Level 9 Valued Member Elite Certified Instructor

Why do programs like RELOAD from SF have sets of five and relatively high volume 1-3 reps are optimal for peaking maximal strength; i.e. the expression of a 1RM.

So why do programs like RELOAD from SF have sets of five and relatively high volume? It seems that higher volume and hypertrophy periods helps provide a foundation to go to higher levels of strength at lower rep ranges in more focused periods.

Below is some information on training based on your Euro Type and my Cliff Notes on each. Kenny Cradle Introduction to Necrotizing — The Type 1A Profile 1) Intensity describes them.

Chris Thibaudeau does a nice job of breaking down which category most individual fit into. Thibaudeau's video presentation, as well as the Cliff Note are on the above listed site.

As Pavel has stated a couple of times, two-week cycles seem to be optimal. With program like the Westside Powerlifting Max Effort Method usually mean the after that one week, a new Periodization Training Cycle need to be implemented.

That means dramatically decreasing the load in exercise or changing exercise, making them light an easy, then each week progressively increasing the load until you hit you max week. In other words, 1-3 reps are optimal for a given period but remaining heavy for too long will not outperform proper cycling I would think.

Over training is often an issue with ambition individual who won't back off. It occurs when you push the limit or close to it in the final week of a Periodization Training Program.

Overreaching is an effective method of increasing strength and/or size.

Sources
1 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-exercises-how-many-reps/
2 www.menshealth.com - https://www.menshealth.com/fitness/a34331569/10-000-kettlebell-swing-challenge-timeline/
3 www.onnit.com - https://www.onnit.com/academy/100-rep-kettlebell-workout-for-total-body-fitness/
4 www.kettlebellkings.com - https://www.kettlebellkings.com/blog/how-to-build-functional-mass-with-kettlebells/
5 www.strongfirst.com - https://www.strongfirst.com/community/threads/how-many-reps.16291/