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Onnit Academy Kettlebell Workout

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.

Carole Stephens
• Tuesday, 22 December, 2020
• 9 min read
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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.

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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. 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. For more information and a full list of products that qualify, visit our Keeping page.

Free shipping is offered on orders with a minimum subtotal of $150 fewer discounts. In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Innit .com.

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As an MMA fighter, you need all the explosive strength and power that you can muster without adding an ounce of weight. Focus: Strength, Conditioning Difficulty: Moderate to Advanced Duration: 6 Weeks Equipment: Kettle bells, Battle Rings, Jump Rope

A strong core is vital to any athlete, but especially those that plan on getting hit there! Your training needs to be straight to the point and all about one thing: making you stronger in the ring.

Anything that takes away from this must be dropped without a second thought, especially when you are in the middle of a preflight training cycle. This workout plan will help you build an iron core and shoulders that will last and last.

The explosive strength you will develop will help you slam your opponents into the ground. MMA athletes must maintain full body strength while cutting weight during fight prep.

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This strength circuit combines kettle bell training sets that will hit your entire body. To avoid the bodybuilder trap of becoming slow, tight, and inflexible, it is vital to work through a full range of motion keeping the reps low, the rest periods long, and lifts as explosive as possible.

KettlebellWorkout 3 is a strength and power training routine that combines battle rings and kettle bell training to form a unique high-intensity, strength workout, followed by a 5 exercise circuit that will increase aerobic capacity, aiding in preparation fat loss. Kettle Workout #4 doesn’t just give you the necessary work for building strength, it also will increase your conditioning, using a compound kettle bell finisher with minimal rest.

HIIT or interval training is a great technique which all athletes should be using. It jacks up the metabolism, increases your natural fat burning hormone (HGH), and simply helps you lose a lot more body fat than diet alone.

Couple that with an aerobic capacity workout and you will be making weight in no time. But since we are performing a resisted sprint, you don’t want to add any other forms of output.

What I mean by consistent speed is sprint up the hill, then walk back down and rest 1 minute. Ever get sick of training under the stale, fluorescent lights of your local gym.

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A belief that is meant to challenge the mind and body by means of unconventional fitness methods. Holding fast to ideals that run counter to the mainstream fitness perspective, USA Jungle Gym has created a niche for itself and a home for like-minded individuals.

The US AJG manifest reads like a script for one heading into the afterlife, but it can all be summed up as such: self-actualization through unconventional fitness. US AJG is Built Upon Three Pillars: Its goal is to build bodies and minds capable of rolling out at a given notice.

Workouts continually shift and individualized objectives set the tone for personal gains. While the pillars mentioned above support US AJG from the ground, ancillary work such as stone lifting and throwing, sandbag training, rope climbing, and heavy bag training also support US AJG’s unconventional approach to fitness.

It has taken a few years to develop the US AJG standard to finally hone in on what makes a very well-rounded and capable human being. The trials and errors have been many, but to finally find what works for endurance, strength, and longevity, it couldn’t be more appropriate.

There’s no need to amass an arsenal of equipment to work out with, nor is there a need to spend ridiculous amounts of hard-earned money on a bogus gym membership equipped with half ass trainers. If anything, US AJG should solidify your belief in what you’ve been doing while causing you to further assess your equipment, workouts, and mental and physical ability to endure.

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200 Push Ups 100 Kettle bell High Pulls (32 kg) 5k with Weighted Backpack for time Ground Down KettlebellWorkout 1 Steel Pipe Kettle bells or Cinder Blocks totaling 200 lbs 1 Weighted Backpack

You have proven you can execute the basic kettle bell exercises with safe and correct form. These are all wonderful qualities, but now it’s time to work on the most important part — putting it all together and designing a safe, balanced, and efficient program for your individual clients and group classes.

Students will come to you because kettle bells are the new, cool thing, and they’ve heard they are efficient for fat loss, strength, and conditioning. It’s up to you to design workouts for both individuals and classes that will not only deliver excellent results, but keep your clients engaged and excited.

Therefore, spending six long weeks on mastering the Turkish Get Up and treating everyone like they are at the big certifications may have them running the other direction faster than you can swing a kettle bell. If they tell you they want to lose weight, feel stronger, and become more conditioned, then spending a few weeks learning the Bent Press is not going to be the smartest approach — unless, of course, that is what they specifically request.

Causing a client, especially a new one, to become too sore to walk the next day doesn’t make you a good trainer. If they don’t feel like they’re going to vomit or are completely wiped out by the end of the workout, they think it was a waste of their time.

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Whether its other coaches or inspirational stories of people who train using the same philosophy as you, show these clients that successful people don’t always train until failure, yet continue to add strength and conditioning and achieve fat loss. Designing workouts for multi-level classes is a skill I’ve personally had the chance to evolve and improve over the last eleven years.

Every year I learn more techniques and change my mind on certain philosophies, and am therefore making my programs better and better. So hopefully this article can help you avoid some common pitfalls and keep your clients safe, happy, and returning for more.

Most of your clients sit too much and thus have an underdeveloped posterior chain, rounded shoulders, and weak lats. Make it a priority to show them where their lats are and to help them strengthen those muscles to counterbalance their day job.

If you want your clients to achieve real strength, putting in a required rest before beginning the next exercise or round of exercises will allow them to recover properly and handle a significant load with proper form. A workout like that might be okay on occasion, but if clients come to you hoping to get stronger, you are doing them a great disservice by not encouraging rest and mobility breaks.

Too many times an instructor will wipe the floor with their class by having them do hundreds of swings, squats, push-ups, and snatches, and then after all that they have the students do an excessive amount of Windmills or Turkish Get Ups. By then, the students are so tired and shaky they can barely hold their arms up to complete a solid rep.

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Instead, place “grinds” in the beginning of class or after a significant period of rest so the students feel fresh. Asking them to perform slow, controlled exercises that require focus when they are spent is like asking a drunk person to try a max rep of the Turkish Get Up.

Unless the entire workout for the day is a conditioning day with intervals throughout, then do not have your class perform extremely high-intensity conditioning work — like Abates, V02 max, or HIIT style intervals — and then expect them to perform well for Heavy Double Presses and Double Front Squats. Throwing in a new approach here and there can break your clients of feeling stagnant with the same old way of lifting.

Conversely, the same goes if you are addicted to the cardio feel and are constantly having your clients reach for the lightest kettle bells. Whichever switch you’re making, educate your clients as to why it’s beneficial for them, and they will be more open to these workouts.

Most will be pleasantly surprised and will feel empowered because they hadn’t truly realized their overall increase in strength. They pay to come to your group classes to experience your smart, yet unique workout design with the hope of learning something new, whether they know it or not.

Giving your class hundreds of snatches and swings with tons of farmers walks on a humid day will only do one thing — destroy their hands. If you have a workout that involves a lot of Push-Ups, Presses, and Burpees, then you are asking for fried shoulders and possible neck injuries.

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Leaving out pulling exercises such as rows or pull-ups places your clients that much further from a balanced body. And balance isn’t just about one hour of training, it also means taking a bigger picture view.

If you have your class focus on heavy or multiple squats, make sure they get in dead lifts or more hamstring dominant lifts at some point, as well. Everything doesn’t have to be in the same session, but program a variety of moments across the week for overall balanced training.

Whether it’s correctives for your individual client, light body weight exercises, or mobility drills, warm up your class together in some fashion. Encourage meditation, active recovery, and restoration of the body in order for students to return to class feeling optimal and recharged.

If the class is advanced, feel free to add 1 Arm Swing or Snatch: 5,4,3,2,1 Use these two sample workouts focused on strength with conditioning as a guide if you are just beginning your journey into teaching.

Related Videos

1 www.onnit.com - https://www.onnit.com/academy/full-body-kettlebell-workout-for-beginners/
2 www.onnit.com - https://www.onnit.com/academy/kettlebell/
3 www.onnit.com - https://www.onnit.com/academy/mma-fighter-kettlebell-workout-plan/
4 www.onnit.com - https://www.onnit.com/academy/5-kettlebell-workouts-for-outdoor-athletes/
5 www.onnit.com - https://www.onnit.com/academy/a-simple-guide-to-designing-your-kettlebell-workout/