Kettle bell ladder workouts are highly effective because you can soon build up a substantial amount of reps without realizing it. Kettle bell workout ladders are also psychologically more achievable, the thought of 15 reps of a tough exercise can be daunting but quick sets of 1-5 reps seems a lot more achievable.
Personally, I like the way kettle bell workout ladders force you to reset yourself after each set. For example when performing an exercise for 10 reps you get into a rhythm and often use the stretch reflex in the muscles to help with each repetition.
Kettle bell workout ladders can be performed in a number of different ways, ascending from 1 to 5, descending from 5 to 1, or mixing the two together 1 to 5 and then back down to 1. I tend to use ascending ladders for difficult strength building exercises.
Reducing the reps each round can also help with the natural fatigue that you experience with each set. I tend to mix workout ladders with clients that are a little more experienced with longer sets.
One of the great benefits of kettle bell ladder workouts is that you can start off on a ladder workout and if you find you only manage to climb halfway then you can stop and improve another day. If your goals are building strength then using a kettle bell ladder workout is an excellent choice.
If you want to build more muscle and mass then you can increase your reps above 5 to add more volume. Be aware that the higher the amount of reps in your ladder the longer the rest periods required to recover.
You can choose any number of strength based exercises for use in your kettle bell ladder. More dynamic and higher rep based exercises like the kettle bell swing would not be a good choice for this type of ladder workout.
Kettle bell ladder workouts are also an excellent choice if your goals are fat loss. Fat loss is best encouraged by maximizing the amount of muscles used during a workout to increase your metabolic rate.
The repetitions are higher for fat loss workouts and the weight reduced. I like to use big full body exercises for fat loss workouts that include a push, pull and either a squat or dead lift movement pattern.
One Handed Swing x 10 – 1 Overhead Press x 1 – 10 Regular Row x 1 – 10 Repeats on the other side for a total of 10 sets. At the end of this kettle bell ladder workout you will have completed 10 sets on each side.
You can use many of the same exercises that you used for the strength ladders but reduce the kettle bell weight so you could safely perform 12 – 15 reps before failure in one set. Kettle bell ladder workouts are an excellent way to gain strength, reduce fat or add muscle.
Depending on your particular goals you can use kettle bell ladder workouts to motivate you or simply as a method to gauge how many repetitions to perform that day. I’ve also included an idea of how ladder workouts would fit into a weekly schedule.
There are virtually endless combinations you can create to keep your workouts new and exciting. Bill has a great Instagram (@kettlebellwarrior) where he publishes workouts and tips as well.
To receive a new Kettle bell Complex in your email inbox each week, click the button below to sign up! How To: Single Arm Row: start off in a launch stance making sure that you keep a straight line from the back ankle to your ear.
Reach down with your arm that is opposite of the leg that is forward and row the bell back towards the hip. Lunge to Squat clean: start in the launch position with the bell in-line the leg that is extended back.
As you step up with the back leg clean the bell to the shoulder simultaneously as that back footsteps forward make sure to have both feet parallel and hip width apart so that you can sit comfortably into the squat. Once the bell is caught in the squat position stand up and step back to a lunge.
Sots press: start off in a standing position with the bell and one hand. In that deep squat press the bell overhead to full extension.
The workouts are designed for experienced kettle bells users to increase strength, endurance and help you challenge yourself each week. We recommend you read more about receiving a quick, free, dynamic kettle bell workout every week you can click below.
This is a kettle bell strength workout designed by Michael Fibula Caveman Master Trainer in the UK. In the video, he demonstrates the Asgard complex, and below is the ladder workout.
Double arm swing Upside down horn clean Press Quality reps are required, so, make sure to slow down and focus on form and technique.
But as always, leave your ego at the door, and don’t underestimate the squat dead curls, they are the ones you want to base your max weight on. If not, be sure to save this article for another day then, but if you do, you’ll get a lot out of this workout.
So, you want more workout variety, progression, and performance (VPP) ? Let me explain how this works so you reap the benefits of this effective training protocol.
First, realize that one of the most effective ways to dial up your strength training, overall program intensity, and total body conditioning is by incorporating ladders into your program. And, there’s also a “weight ladder” workout that I’m testing out right now and will provide more feedback on that in the future.
You pick up a kettle bell you can comfortably press in the 5 to 8 rep range. You pick it up, clean and press it once, switch hands, and do the other arm.
Work up your strength each week until you can go 5 ladders in this manner with quality performance. For more detailed information on pressing ladders, see Enter the Kettle bell, by Pavel Tsatsouline.
Depends on your goals and your current training schedule, but a good schedule for strength training purposes would be to do this workout three times per week. But, they are a great to build strength, power, and progress with your training.
If you’ve got the cleans and presses down and want to take your strength and performance to new levels, add ladders to your program. It’s all about the workout Variety, Progression, and Performance (VPP).
Kettle bell rep ladders are a great way to address the VPP. Using this ladder format is another way to gain strength very quickly with the Kettle bell Overhead Press.
Kettle bell training can be an excellent way to boost your strength considerably, conditioning as well as cardio fitness and just like an adjustable dumbbell, they don’t take up a lot of space, so they are the perfect piece of equipment for a home workout too. As with all things exercise related, start out with a sensible and measured approach and you can build from there as and when your body tells you it’s time to go heavier.
Right now the most important thing is to start incorporating from kettle bell work into your current training program to fast track those fitness results. Choosing the right kettle bell for you though can be a bit daunting, and you don’t want to splash the cash on something that’s just not suitable weight wise for the results you are looking to achieve.
As little as ten years ago your options were reasonably limited when it came to purchasing kettle bells, but these days, plenty of companies do their own versions. So let’s take a look today at some Best Kettle Bells which will you swinging your way quickly to that honed and toned physique you’ve been struggling to acquire up till now.
They are constructed from a single cast without any welded parts, and each individual weight is color-coded with a ring at the base of each handle. They feature a flat-bottomed design which makes them perfect for a range of exercises including push-ups and renegade rows as well as being easy to store.
It has an ergonomic handle that is designed to fit most hands and it feels very similar in terms of resistance. This Tone Fitness Vinyl Coated Cement Filled Kettle bell Weight is a device that enables you to achieve flexibility, strength, endurance, and stability in your muscles as well as a lifetime of general physical well-being.
It is capable of taking on every part of your major body muscles to give you that agility, poise, energy and general fulfillment. Constructed from a cast-iron molded cement coated with vinyl, its flat bottom ensures stability and guarantees the user a firm grip.
Its workout functions include applications in snatches, squats, get-ups and other fitness endurance muscle toning exercises. It comes in a variety of weights to Improve strength, stamina, and coordination whilst increasing the lung and heart capacity.
As a result, it helps enhance agility and speed and will improve significantly cardiovascular disorders, is the preferred choice in workouts to prevent such conditions as heart attack or strokes. With its wide range of weights, the Yes4All Powder Coated Kettle bells is a professional and amateur companion, to derive the maximum from your fitness exercise and training sessions.
This little piece of equipment will boost your power, stretch, strength, and endurance and is ideal for use in swings, squats, lifting, and dead lifts. The Kettle Grip itself weighs less than a pound so is the perfect lightweight solution to back in a bag.
It’s a portable, adaptable, and economical solution and a great option for a home gym or for anyone who frequently travels. Made from vinyl leather and filled with sand, it weighs an impressive 20lbs, which is enough to give you a serious workout.
Remember that the action of using a kettle bell is far more dynamic and creates a lot more velocity and movement than working with static dumbbells so even as a slighter framed woman, you’d be surprised at what you can manage to start with versus when you first started out lifting weights. If you do know that you are committed and will want to incorporate kettle bell training into your program long term then a set of three is a good option so that you have ongoing progression and regression if you ever need it too.
Make sure that the seams are smooth as even if you are wearing weight training gloves, uneven handle edges can be a pain and will hinder your enjoyment which will affect your performance. A good uniform handle size, regardless of the weight, is about 33 mm so check these details before investing.
Best of all, kettle bells deliver the complete package, and by that, we mean that they improve fitness, strength as well as flexibility. It’s a ballistic and totally effective way of exercising that sees results in record time.
They also require functional movement, the kind that replicates what your body carries out on an everyday basis so again, this makes them highly practical and hugely popular. The unique shape and design of kettle bell also affect their center of gravity so in order to really complete the exercises correctly you are absolutely required to engage your core and your glutes in stabilizing your body.
Because you are involved in mostly dynamic swinging actions, kettle bell training also requires you to be very mindful of what your body is doing. While we have mentioned progression and increasing your weights and also doubling up for some exercises, the beauty of starting out with kettle bell training is that you really only do need the one, so it’s a small investment overall.
For most other types of weighted exercises, you really do need to work out with pairs, for example, dumbbells in each hand or plates either end of a barbell. Find something you love, switch things up a bit and you just know that you are going to see, feel and experience results.
Perhaps one of the biggest concerns that people have when started out kettle bell training is hot to ensure they do it safely without risk of unwanted injury. There’s no point steering away from the truth if you do perform your exercises incorrectly you could end up putting unnecessary strain on your lower back and shoulder and perhaps also your hips and knees as there are the most vulnerable areas.
The great news though is that by following a few essential tips, you can perfect your kettle bell form and have lots of fun safely working out. Don’t be tempted to stand with your legs too far apart thinking that this will create a more solid base as it will in fact put more strain on your lower back so get into a proper stance with your feet about hip width apart and make sure you start out with a sensible weight.
The trick is to build up your strength and endurance so don’t go too heavy to start, especially while you are still honing your technique. So engage that core, lift with your hips and ensure that your spine is a nice neutral position which again will significantly help to minimize unwanted injuries.
This unique design, as distinct to a dumbbell, means that the weight is not evenly distributed and this delivers instability, creating counterbalance and the need to really focus on your core while training with this piece of equipment. A: We highly recommend, as do my professional PT’s and athletes, that you do incorporate kettle bell training into your ongoing fitness program.
Incorporating some kettle bell based exercise into your workouts is seriously going to affect your body in nothing but good ways. They require your hips and legs to generate the force and momentum of the swing while your entire core including your abs, back, and shoulder girdle are called upon to stabilize your body and control your balance and posture.
A: The great news here is that yes, you will definitely lose weight, body fat and increase muscle mass by working out with kettle bells. The kettle bell is ideal for weight loss as its low impact and can really help to torch the fat and accelerate your results and gains.
You’ll build solid lean muscle mass and strength while at the same time giving your body a proper cardiovascular workout. There’s little wonder then than kettle bell training is loved by so many and seen as a bit of a 1-stop-shop for increasing your fat loss results and delivering definition.
Ben Coleman is our resident sports and fitness product expert who offers a wide range of information in this field. My favorite weight loss and conditioning workouts use kettle bells.
This is because there isn’t a more convenient, efficient, and safe way to burn so many calories during and after your workout. All you need is a single kettle bell, 15-20 minutes, and a little room to get in a better workout than you can at the gym.
In this article I’ll teach you one of the best workouts for losing weight fast. They’re called kettlebellladders and are a cool twist on traditional strength training.
KettlebellLadders For Weight Loss Ladders have been used by strength coaches for years to increase a workouts intensity and get athletes into shape fast. One of the most common ways to perform ladders is to subtract a rep from every set you do until you reach zero.
The way they’re done is by pairing together 2 exercises like squats and kettle bell swings and performing one after the other without resting. After performing this ladder you can rest for 2-3 minutes and repeat the process again.
When choosing a weight to use, select one that you can easily perform for 2-3 sets of 10 reps. This will ensure your workout is intense but not so hard that it can’t be completed or done safely.
You’ll countdown by doing 1 less rep at every subsequent set until you reach 0. My favorite way to perform this ladder is with kettle bell swings.
This way you can put 100% effort into every set and rep. They’re so demanding that you shouldn’t be able to do much else anyway. Once you’re really fit try doing a couple of sets of Farmers Walks after doing a ladder workout for added intensity.
If you’re doing more than 1 ladder, simply rest until you’ve caught your breath and then start over. You’ll want to perform exercises that train as many large muscle groups (i.e. back, chest, legs, shoulders) per rep.
Some of the best are kettle bell snatches, swings, squats, and push presses. Conclusion You now know one of the best types of workouts for quickly burning hundreds of calories and getting into great shape.
If you’d like a complete workout program that uses ladders and other high intensity techniques to help you lose 15 or more pounds of fat in 28 days I recommend you try our Fat Hackers plan. For less than the cost of one workout with a trainer you’ll get a 4-week program that gives you every set, rep, and exercise you need to achieve the body you desire.
Fat Hackers also contains a complete fat loss diet that doesn’t involve counting calories, starving yourself, or completely eliminating your favorite foods.