Pavel references this program in his latest book, The Quick and the Dead. This snatch protocol, in my experience, is the absolute king in minimalist training.
I live in a busy metropolitan area and train working professionals who have demanding jobs, families, and hectic schedules. This assumes my small group or individual client has a base level of strength.
For this program, we use completion of multiple sets of ten one-arm swings with an appropriately sized kettle bell. Many coaches use dice to program series, but I prefer a progressive plan.
The focus as always, is power development and constant improvement of skill acquisition. I change up both load and volume and many of my students respond well to progressing both of these variables.
The main reason is that using the five rep protocol demands a higher skill for people to get the most from the full power expression. Still, it’s important to introduce a heavier load and reducing the reps is a great way for students to begin to understand that they can do this.
Given so many busy professionals are ruled by sedentary lives, I encourage my students to be as active as they can. If I can see students twice a week consistently following the above program, and they do the third day on their own (some get-ups, the 044 protocol when applicable, and some cardiovascular variation work), then by the end of a short six-week period, they become drastically stronger, leaner, and healthier.
Once a staple of every child’s PE class, it has fallen by the wayside as physical education in s... The Strongest school of strength offers several programs to structure your training and develop your athletic qualities...
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. Perform the exercises as a circuit, completing one set of each in sequence without rest in between.
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. 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. Build Strength and Power With This Complete Kettle bell Program | STACK
Pavel Tsatsouline is largely responsible for getting kettle bells into the hands of people in the US. Kettle bells caught on first with Olympic lifters, powerlifters, CrossFit, and the military.
I figured people just liked them because they were more “hardcore” than regular commercial gym training. I don’t train people to look like a CrossFit athlete or a Powerlifter.
The Visual Impact methodology focuses on gaining strength and muscle definition while maintaining a slim, sleek and stylish physique. It is based upon principles I’ve used to train male and female fashion models the past 10 years.
When you lift a barbell or a dumbbell the weight is centered in your hands evenly. The way the kettle bell is designed, the handle always gets pulled in the direction of the weighted ball part.
You see, when you lift a dumbbell or a barbell, the majority of the force is transferred vertically. It can require a force measuring several times the weight of the kettle bell to reverse the momentum.
Throughout the movement, the glutes also have to fire hard to stop the body from getting pulled forward. Sitting too much causes our quads to remain strong while making it hard to contract the glutes properly.
The person who pointed this out was a long time friend I have known for 10+ years… who also happens to be one of the world’s top kettle bell experts. Chris moved to Costa Rica over 6 years ago with his wife and 5 kids.
In 2014 Chris became the very first Canadian to get certified by Strong first (Pavel’s current company) as an SFG Kettle bell Instructor. Chris partnered with me to develop a program specifically aimed at a slim and sleek toned physique.
How kettle bell lifts performed in the right way torch calories, and why you don’t necessarily have to do traditional “cardio exercises” at all to burn calories and lose body fat. Fast-twitch Type 2 Muscle Fibers require the most energy to fire, meaning they burn calories at a high rate … here’s how to target these with a kettle bell and burn as many calories as possible.
How the Kettle bell Clean” exercise will improve shoulder health by training the neglected external rotation function of the shoulders (just make sure you maintain THIS elbow position). Why less is more: how to burn calories and get lean while doing WAY less work than you are capable of in an exercise session.
A simple and SAFE no impact 20-minute explosive workout that will make you sweat like an intense cardio session… without ever experiencing “burn” or fatigue in your muscles. A movement many call the “Tear of Kettle bell Exercises” that is hard to master, but will STRENGTHEN your body from head to toe.
The focus is on learning the basic kettle bell exercises while increasing strength and muscle tone. This is called “neuro-metabolic contrast training” and it increases the rate at which calories are burned while tightening up the body.
Phase 3 (Week 9 — Week 12): Intensification This phase combines high tension exercises and explosive exercises within the same set (called a “chain”). This workout setup will significantly increase heart rate and calorie burn and has the potential to rapidly melt body fat while improving strength and muscle definition.
A videographer filmed Chris performing and explaining all the kettle bell exercises and workouts. He will then drill deeper into more complex movements as the program progresses.
Many trainers mistakenly apply traditional bodybuilding principles to kettle bell training. All the workouts will increase strength without building excess size.
Chris wanted to partner with us because he likes the Visual Impact brand. Over the past couple of years he has mainly focused on high ticket courses (and group coaching).
Here’s the benefit of running a higher ticket program like this. It’s how we originally planned on delivering this course… I like the idea of focusing and helping a group of 200-300 people.
We wanted to make this affordable to a larger group of people. $$19737 Limited Special Add to Cart As soon as you order you will gain immediate access to the beautiful mobile-optimized member’s area.
As a bonus you will also get access to our Visual Impact Kettle bells Facebook Group. We won’t be able to offer the Facebook Group as a free bonus forever.
My background involves coaching male and female fashion models to get in incredible shape without getting bulky. If Visual Impact Kettlebells™ doesn’t significantly improve the shape of your glutes, strengthen your muscles and joints while torching stubborn body fat, you will receive all of your money back.
If you aren’t thrilled with our program we will give you 100% of your money back… no questions asked. $$19737 Limited Special Add to Cart Warning: Once we teach you how to master the kettle bell, you may never want to train with “regular weights” again.
Your stabilizers get strong at a similar rate as the target muscles being worked. Barbell and traditional gym exercises are great for building large muscles.
A method called “Peripheral Heart Action Training” that we include in many of our workouts which BURNS additional Calories without performing more reps. A kettle bell workout setup that keeps your muscles “fresh”, while challenging you aerobically … giving you a GREAT Cardio Workout without doing a traditional “cardio exercise”. Most commercial gyms have been teaching the SAME workout setup popularized by Joe Wader 70+ years ago … here’s why you will get better results using almost the OPPOSITE approach.
How to SIGNIFICANTLY raise your heart rate by targeting different “planes of movement” using kettle bell “Chains” and “Flows”. The “What the heck effect” of kettle bell training: The WEIRD phenomenon of people getting stronger in basic barbell exercises after training exclusively with kettle bells for a few months.
The kettle bell swing” is a SAFE kettle bell movement that strengthens the lower back and glutes when performed correctly, but THIS common mistake can greatly increase your chance of injury. The “Everyday Carry” workout … an OPTIONAL 15-minute “active recovery” kettle bell workout to do on off days to improve any weak links in your body while working your abs.
How to use the “Grind” style of lifting a kettle bell in order to create tension across ALL muscles in the body… this quickly firms up a soft, saggy body. All it takes is a single kettle bell and a willingness to learn perfect exercise technique from Chris.
If you don't associate kettle bell exercises with building muscle, well, that's understandable. But make no mistake: Kettle bells can be a huge ally in the quest for mass.
As I explained in my article Grind to Grow: Try Your Squats and Presses with Kettle bells,” part of the reason the kettle bell triggers newfound strength and muscle growth is because of its offset shape. It forces the body to stabilize its joints differently from barbells, dumbbells, and other traditional bodybuilding equipment.
This forces your muscles to contract differently than normal, and increases the demand placed upon them. Look no further than the extra depth that every lifter instantly discovers when they front squat with a pair of kettle bells in the rack position, versus a barbell across the back.
With this new and increased range of motion comes increased muscular growth in your legs, and strength in your entire torso, from the inside out, including the all-important core musculature. Best of all, the kettle bell lends itself to a simple, but very challenging programming.
This 12-week program requires only two kettle bells and time for three workouts a week. But after one time through it, you'll find yourself more muscular in all the areas that matter: shoulders, upper back, upper chest, arms, legs, and posterior chain.
When you go back to “traditional” weight training, don't be surprised if you destroy your old performances—and have to buy bigger shirts. According to research by Brad Schoenberg, PhD, there are three basic ways to stimulate muscle growth:
Mechanical Tension: Lifting heavier weights for lower reps, similar to the way powerlifters train; think multiple sets of 2-5 reps. Muscular Damage: Lifting moderate weights for medium to higher reps, similar to the way bodybuilders train; think multiple sets of 8-20 reps. Metabolic Stress: Doing either high reps or complexes where you don't set the weight down, producing intense burning and the release of metabolites like lactate.
That may not sound like enough variety to grow on, but all major movement patterns are covered by these exercises: Military Press : Upper body pressing and pulling (due to the clean that accompanies the press) Front Squat : Lower body pushing and upper body pulling (you'll need to clean again!)
Swing (single or double kettle bell): Lower body pulling Start the program with a pair of matching kettle bells you can press approximately 4-6 times.
If you're at all unsure or uncertain about your capability, drop back to swinging one kettle bell. More important than which variety you choose is that you focus on making each rep as explosive as possible, like I explained in my article Kettle bell Explosion: Harness the Power of the Kettle bell Swing.”
Your goal is to do as many sets of each exercise, with perfect form, as you can in that time. Then, when you're ready, clean the kettle bells back into the rack position and perform a set of front squats.
Your goal is to do as many sets of swings as you can, with perfect form, in that time. To start this phase, determine your rep max (RM) with both the military press and the front squat using your two trusty kettle bells.
Always round down the number of reps if you hit a decimal point in your math. Your goal is to do as many sets of each exercise, with perfect form, as you can in that time.
Clean the kettle bells to the rack position, then perform a set of military presses. Clean the kettle bells back into the rack position, and perform a set of front squats.
Do an RM test with your pair of kettle bells for the swing. If not, use these weeks to keep practicing with the one-handed swing, trying to build up to 20 reps per hand, each at chest height.
Your goal is to do as many sets of swings as you can, with perfect form, in that time. Once again, find your RM for the military press and the front squat.
There's one big difference in these workouts: You'll clean the kettle bells to the rack position and perform a set of military presses, followed immediately by one set of front squats. When your rest time is over, clean the kettle bells back into the rack position and repeat.
This slight variation may not seem like much, but it increases the time under tension you experience and triggers metabolic stress. *Your RM will drop due to fatigue as the sets progress.
By this point, you should be able to comfortably swing a pair of kettle bells. Do an RM test with your pair of kettle bells for the swing.
If not, keep on practicing with the one-handed swing, working up to 20 reps per hand, each at chest height. The amount of tension running through and across your abs will already be severe, especially combining the military presses and front squats in the same day.
However, if you can't live without ab training, I recommend you do hanging variations, like hanging leg raises, to decompress your spine from all the loading. Since this is a strength and muscle program, you need to eat a lot.
A tried-and-true starting point is to multiply your body weight (in pounds) by 15-20 for total calories. In my book, you can't beat the time-tested 30/40/30 split of protein/carbohydrates/fat when growth is the goal.
If you start putting on fatter than you'd like, cut back. Otherwise, your assignment is simple: Eat, sleep, lift, and grow.
The mechanisms of muscle hypertrophy and their application to resistance training. By Jon En gum Master Signposted on June 2, 2021. The revolver of the old West had six revolving chambers each holding a ballistic round of instant karma.
The legendary six-gun or Colt Single Action Army Revolver, was the handgun of choice of many of the gunslingers of the American wild West. Be they bandits, outlaws, or lawmen, everyone relied on the six-shooter and the speed of the draw for survival.
To be completely poetic the Revolver would ideally only consist of ballistic exercise selections, but I threw a few grinds in for good measure, after all even Wyatt Earp had to reload once in a while. Another character in the wild West who often found himself on the wrong side of the six-shooter was the professional gambler.
He will show his face in our training session, as we will use a pair of dice to determine how much time we spend on each move. Example: roll a pair of sixes (boxcars) and you will be doing twelve minutes of bullet #1 (double clean and jerks).
Once you finish the jerks roll the dice again to determine how much time will be spent doing get-ups. In sticking with the gunslinger theme we will limit our work session to 45 minutes.
If you are lucky enough to roll all snake eyes (double 1s) every time you will finish the whole session in twelve minutes. The Revolver program was written for most strong people to use snatch test size bells.
Once you run the program as written above and want even more mileage and variety you may determine the exercise order by the roll of one die at the outset of the session. Like the Colt Single Action Army Revolver it is tried and true.
Our most recent program at Queensland Kettle bells has included a lot of floor presses, with good reason. Jon En gum is a Master SFG Instructor and a 7th Dan Kukkiwon Certified Grand master.
He has presented and lectured on several continents and teaches Workshops, Courses and Instructor Certifications worldwide. You will get more full body results in less time from the kettle bell swing than any other exercise!
If you are new to Kettle bell Training then you should focus all your time and effort on the Swing. The kettle bell swing hits all the major muscles of body, increasing your metabolism and generating after burn for up to 24hrs after your workouts.
Double Handed Swing — 20 reps Push Ups — 10, 9, 8, 7 etc. A perfect kettle bell swing workout that hits almost every muscle in the body using only 2 exercises.
Perform 20 Double Handed Swings and then 10 Push Ups. At the end of the workout you will have completed 200 Swings and 55 Push Ups.
A super simple kettle bell swing only workout and great for beginners. Perform 20 double handed swings at the beginning of every minute.
The time left over after your 20 kettle bell swings until the start of the next minute is for rest. Alternating between Swings and Burpees will really elevate your heart rate.
This workout will seriously burn some calories as well as strengthening the complete lower body. A KB swing workout using the 2 most important kettle bell exercises.
Repeat the circuit adding an extra Turkish Get Up each round. What part of the body do kettle bell swings work?
The kettle bell swing works predominantly the muscles of the posterior chain which includes, the hips, glutes, hamstrings, back, lats, abs, shoulders, and forearms. Perform 10 double handed swings at the beginning of every minute.
The time left over after your 10 kettle bell swings until the start of the next minute is for rest. However, you need to listen to your body and take a day off when you feel you have not fully recovered.
This 6 week kettle bell training program delivers on the most sought after fitness goals; burn fat and build muscle in as little time as possible. With a kettle bell in hand, and this training plan as your guide, you can quickly transform your body and improve upon your current level of fitness.
You can use this free six-week training plans to work out at home, on your schedule, no fancy gym equipment or pricey membership required. However, you are free to structure your training days to accommodate you schedule.
Ideally this will take place on Monday, Tuesday, Thursday and Friday. Again, you are free to structure your training days to accommodate you schedule.
Form and safety come first, so make sure you nail the technique before you worry about your speed. If you can not find the exercise there, you can always search our YouTube channel, email us or text us.
You can’t out train poor nutrition, but there’s no secret diet — it’s called willpower. 80% of the time eat real food; lean meat, veggies, fruit, nuts and seeds.
Don’t eat foods that come out of a box or bag; no grains, bread, sugar or starch. If you want a more detailed look at nutrition check out our healthy eating guide.