With just 3-4 sizes of kettle bells stashed away behind your sofa, you can do a full-body resistance workout that you feel the next day. Investing in a few kettle bells will give you the means to emulate some of the more savage strength-building movements that you get with an expensive trainer, without having to leave your house or cough up a membership fee.
Drive the kettle bell up primarily with your lower body and core; your shoulders will help, of course, but they shouldn’t be the main agent of movement. When you reach the top of the motion, actively pull the kettle bell down to the start position.
Tip: Try to resist pulling with your shoulders and instead actively engage your legs, hips, and stomach in the movement, and you’ll be able to handle higher weights sooner. Either performed with one or both hands, the kettle bell swing enlists your shoulders, core, and thighs.
Correct form is absolutely essential to avoid injury and maximize output. Still pushing with your hips and legs, swing the bell up while keeping your elbow in.
As the bell reaches your shoulder, dip your knees and get your elbow underneath the kettle bell. Simply push the kettle bell up over your head with your shoulder and slowly lower it.
Turkish get ups have long been a staple for Eastern European strongmen, and incorporating them into your workout will strengthen your body’s foundation and improve your core strength. Lie on your back while holding the kettle bell straight up in the air with your left hand.
Prop yourself up on your right hand (obviously, not the one attached to the arm holding the kettle bell) while bringing your left foot toward your buttocks. Any natural motion a Primal man might have made, from crushing animal thigh-bones with a rock for the marrow, to hoisting up a prey’s carcass for transport, can be simulated with a kettle ball.
Mark Sis son is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Veto Reset Diet. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009.
After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, veto, and Whole30-friendly kitchen staples. All the data the kettle bell collects will feed into the Växjö app, alongside intel from the company's heart rate monitor, smart scale, and external sources such as Fit bits and soon, the Apple Watch.
Everyone from bodybuilders to the most casual exerciser loves kettle bell swings for a reason: they rock. To properly do a kettle bell swing, you’ll need to do a powerful hip thrust using your glutes and hamstring muscles.
Even low reps of kettle bell swings will help to increase your muscular power. Doing moderate to high reps of kettle bell swings will put your muscular endurance through the roof.
Moderate to high repetitions of kettle bell swings will give your heart and lungs an incredible workout. Anyone who’s ever tried the 200 Rep Reckless Challenge Workout will know that by the end, you’re gasping for air and your heart feels like it’s going to beat out of your chest.
Kettle bells are a perfect match for interval training, and the constant acceleration of your breathing and heart rate during HIIT will help to boost your anaerobic capacity. In fact, kettle bell swings work everything from your core, your quads, your hamstrings, your glutes, and your back.
(I typically use a 35 pound kettle bell for my workouts because I’m aiming for speed and endurance). Brushing your arms on your inner thighs, forcefully extend your knees and hips to accelerate the kettle bell up.
Absorb the kettle bell weight as it follows the same path back to the starting position. Now you can see why we include kettle bell swings in so many of the 12-Minute Athlete workouts … they’re an incredibly effective (and fun) exercise.
Try a kettle bell swing using just one arm at a time… it’ll build extra balance and force you to use your core even more to stabilize yourself. Companies, salespeople, and even well-known athletes can be convincing when it comes to buying certain product, whether it is the “most effective” new piece of equipment or a supplement that is “500 percent better” than all the competitors.
Having been a part of the industry for some time now I believe I have been able to cut through the garbage of advertising and hype and hopefully can shed some light on good and over-hyped products. In this particular article I am going to discuss a new piece of training equipment that has been receiving a lot of attention as of late, kettle bells.
I fought the temptation to buying a kettle bell for some time thinking that maybe, just maybe it was useful tool, but I really wasn't going to be missing out on anything. Well, to make a short story long, after I pestered Coach Davies about the usefulness of kettle bells I finally broke down and bought my first.
Being a rookie of kettle bells and to give them an honest trial run I knew I must at least purchase the video of Pavel Tsatsouline's The Russian Kettle bell Challenge. I felt confident the information I was going to receive was going to really provide me the background to determine if kettle bells were as effective as what was being promoted.
I immediately noticed a difference in the movement of the kettle bell versus a dumbbell. The flipping of the kettle bell and the leverage was different along with the extra grip work that was performed because of the thick handle.
Quickly I gave the 24 kg (53 pounds) to my friend and when he began to perform the exercise we noticed his arm started shaking violently. T he is other great benefit of using a kettle bell is the ability to perform many hybrid exercises.
This is not only effective for strength, but outstanding for dropping body fat because of the high caloric expenditure and the increased level of intensity. I mentioned earlier that there are companies that offer plate-loaded kettle bells, which would make sense to many lifters.
However, the problem stems from the fact that the kettle bell flips onto the wrist in many of the exercises. While this may look cool, the problem then becomes the kettle bell would gain too much momentum when flipping over, again, this would lead to an unpleasant striking of the forearm.
Since my first experience with kettle bells I have found them extremely useful tools for all my clients. They are terrific for body fat loss, improving lean body mass, and helping teach proper speed of the hips (important for speed and power sports).
I would not get rid of barbells and dumbbells, but do feel that kettle bells have and SHOULD be used by any serious lifter. Just make sure that you find a qualified instructor if you are wanting to incorporate some of the more challenging lifts.