As a kettle bell coach, I’m obligated to point out that his technique in this video is not correct and neither is his weight selection. Weight is too heavy Kettle bells are banging on the forearms Rotational jerks on the elbows No hand insertion (friction and incorrect grip) Kettle bell is just for looks (too tall) You’re not really supposed to be pulling with your shoulder (all leg work)
This is where I have to be the bearer of sad news, as far as I’m aware Organ has actually not programmed any kettle bell workouts, I’ve been searching and not found any info. But, if he had put a KB workout out I believe it would have looked something like the following to work on strength, explosiveness, and cardio.
The work is to be performed explosive and intense, you clean the kettle bells into racking position and wait for the timer to start, at the beep you start your Gorilla Cleans by dropping one side into a hang clean, you pull it straight up while dropping the other side. Left + right equals one rep. You then return the weight dead to the ground and immediately move into the sprawl dead lift.
The sprawl is body weight and doesn’t demand that much as you pop your hips down to the ground, from there you explode up and pull the feet in to place them right in position for the dead lift that follows. Gorilla Cleans and Dead Snatch : Use a heavyweight that allows you to complete the reps with good form and technique.
Reduce weight or reps over rounds as you find that you can’t maintain the same explosiveness. If Joe was in need of a little finisher for some reason, well, then I’m sure he would pump out 50 of these babies FOR TIME.
Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more. If you have any idea who Joe is then you’ll know that he likes to keep himself in great physical shape.
The kettle bell is probably the main unique piece of equipment that Organ says he likes to use in a workout. After years of working out and training in mixed martial arts, he’s discovered new ways how to use his favorite bit of equipment, as well as devising of workout routines using just a kettle bell.
On top of this he runs his own equipment store called Innit who specialize in unique ways to work out. Therefore, we use our own personal trainer experience to devise a few workout plans around these exercises.
Recommended Reading On Our Site In short, Organ is an absolute legend in today's current society, keeping people informed with correct information that we don’t have to go searching far and wide to find. In 1994, he signed an exclusive development deal with Disney and worked on some of their shows.
He has a variety of different people on to interview, ranging from some of the most famous actors in the world, to extreme sports athletes. He manages to engage his audience through brilliant long-form conversation and give people the best information.
Ever since listening we have noticed his repetitive speak about kettle bells being key to unlocking strength, muscle gain and mobility. Start by cleaning one kettle bell up to the front rack position, whilst picking the other one up with a straight arm.
Slightly dip and then power clean the kettle bell that is the straight arm up to the front rack. A gorilla clean is one of the hardest kettle bell exercise’s so keep the weight very low until you become used to the movement.
Firstly begin by just dead lifting the kettle bell up, so that it dangles in your hands, between your legs. Then bring your hips backwards and thrust them forwards to push the kettle bell up.
As you do this, also engage your shoulders and arms to bring the kettle bell up to eye level. It should resemble the same movement as if you were performing a normal dumbbell strict press.
Credit: https://www.youtube.com/watch?v=Ay9W-movDuE Exercise 4 — Goblet Squats: 4 sets of 15 Another movement in which you only need one kettle bell. Now simply perform a normal squat, sitting below parallel and then standing back up.
Having the weight on your front will make your body naturally want to tip forward. Credit: https://www.youtube.com/watch?v=3gpXflqRiEc Exercise 5 — Romanian Dead lifts: 4 sets of 15 Begin with the kettle bell starting on the ground, in between your legs.
Next, hinge over at the hips, with a slight bend in the knee and grab the kettle bell with both hands. Now lift your upper body up of the ground so you’re roughly 45 degrees to the floor.
Credit: https://www.youtube.com/watch?v=7XUglHKRyMo Exercise 1 — Kettle bell Snatch: 4 sets of 8 each arm. Bring it back down and as you do, begin to dip at the hip so that you can then thrust it overhead once more.
Firstly begin by just dead lifting the kettle bell up so that it dangles in your hands between your legs. Then bring your hips backwards and thrust them forwards to push the kettle bell upwards.
Once at eye level, you want to keep the momentum of the kettle bell moving, then punch it overhead so that your arms are straight out above. Some people prefer to keep the kettle bell closer to the body on these as it can make you feel stronger.
Credit: https://www.youtube.com/watch?v=vdezTMulJ-k Exercise 3 — Overhead lunges: 3 sets of 10 each arm. Begin by snatching or overhead pressing a singular kettle bell so that your arm is straight above the head.
You need to focus on keeping your arm close to your ear and pressing the kettle bell to the sky throughout. Credit: https://www.youtube.com/watch?v=DOCHZuS03Rg Exercise 4 — Sumo Dead lift High Pulls.
Your feet should then be a wide stance, outside shoulder width, wider than a normal squat. Using the momentum from the dead lift continue to an upright row, the kettle bell to chin height.
Next hinge over at the hips, with a slight bend in the knee and grab the kettle bell with both hands. Hold the kettle bell tight into your stomach and begin to lay back down.
As you sit up fully straight, punch the kettle bell overhead like a normal shoulder press. There’s a couple of kettle bell workout plans using movements that Organ has mentioned on his podcast, accompanied by great exercise’s that will work well together.
Well the best kettle bell workout program that’s currently available is the Rusty Moore Impact Training plan. It offers a perfect balance of movements and workouts to give you a fully body session.
However, we have devised 2 fantastic workout plans that will be effective for building muscle, using just a couple of kettle bells. On top of this if you would like a much more in-depth workout plan, that will offer you better results, the Russell Moore impact training is the best regime you will find, that works around just using a kettle bell.
If you enjoyed this article and wish to check out more informative pieces written by our professionals than click on one below. After all, he is a 10th planet Jujitsu black belt by both Eddie Bravo and Jean Jacques Machado.
The charismatic UFC commentator is also a big fan of strength and conditioning on top of martial arts. He leads a really healthy lifestyle that includes squeaky clean nutrition and grueling conditioning sessions.
Through the years, and thanks to MMA and high-level grappling, it slowly evolved into a real science. However, just like with most elaborate aspects of life, it’s evolution also brought a lot of quasi-science with it.
In fact, today there’s so much information on how to train, that you’ll most likely get it wrong. Unless you have the platform to talk to the top people in the industry about very specific aspects of it.
So, a JoeRogankettlebell workout means a program that’s based on the teachings of the truly best people for the job. Although today it is accepted that kettle bells are a Russian “invention” there might be evidence that even wrestlers in Ancient Greece used these versatile tools.
Even if we take it from Russian origin, it still gives kettle bells a good 200+ years advantage compared to other training tools. Kettle bells definitely is the number one choice training tool for grapples if history is anything to judge by.
For Jujitsu, kettle bells mean you can train both strength, conditioning and power at the same time. The reason we went for a JoeRoganKettlebell workout today is precise because of Joe ’s love for kettle bells.
Roman has seen and heard it all, so he is the best filter to reduce all the nonsense and get eh the best possible workout routine to make you a real monster! To keep things uncomplicated, Roman likes simple, multifunctional moves, that actually make you stronger.
Roman ’s obsession with fitness means that he’s tried everything there is and chose to focus on kettle bells. Kettle bells fit his methodology perfectly as they do not put his body under too much undue stress.
He is a follower of Pavel Tsatsuline’s methodology, which leans towards training more often for less time than doing two-hour-long sessions. One main thing you’ll notice about the JoeRoganKettlebell Workout is the low number of repetitions.
Pavel likes to use a method called “greasing the groove” that means doing a fairly small volume of work, with moderate intensity, but doing it very often. Roman starts with 2 warm up sets of really light weights and 20 reps per exercise.
After warming up, Roman hits his kettle bell circuit which is the main part of the workout. Kettle bells are becoming a new fad in the world of working out and muscle building.
You may have these questions in your mind while you are considering to venture out in this fitness arena. A heavy cannonball with a handle you can pick up and throw with all your might!
In recent years, manufacturers decided to make the boring cannonballs a makeover. You will often see angry grunting faces in the shape of kettle bells!
You pick up a kettle bell, swing it explosively and drop it. Workout routines using kettle bells focus on compound body movements and intends to strengthen you holistically.
Beginners are advised to familiarize the body movements with smaller kettle bells and gradually increase the difficulty. Beginners may want to start with these to get the feel of how to properly hold, move, and maneuver a kettle bell.
10-12 reps goblet squats 8-10 kettle bell row 5-8 reps kettle bell press (each arm) 16 reps kettle bell swing 8 shoulder halo (in each direction) 8 hip halo (in each direction) 8 around the leg pass (in each direction) 16 reps kettle bell swing Around 30 pounds is a good number for males and half of that for females.
If you have been working out and you are confident enough, you can start with this recommendation and familiarize the movements. Many workouts include the core in varying intensity.
If you are not confident with your shoulders, don’t pack on too much weight. Typically, seven to fifteen minutes of kettle bell workout can give you a good burn.
Kettle bell circuits is a form of high-intensity interval training and can send your heartbeat racing in just a few minutes! He has a lot of videos on the internet showing his athletic prowess and superb skill in training with a kettle bell.
Many people have followed his guidelines in working out with kettle bells. Many people have followed his footsteps and taken kettle bell training seriously!
You can google how extreme Joe has taken kettle bell workouts! Imagine a man holding a 90lb kettle bell in one hand and doing a squat !
In fact, when you expose it to an activity, it does its best to remember it and even improve you so that you can get better at it next time you do it! True, you may be able to load more iron on Olympic bars and gain bigger muscles with it.
But that does not nullify the fact that exercises, any form, can build you muscles! The better question would be “will I grow big muscles with kettle bells?”.
JoeRogankettlebell routines have brought training to a higher level. Feel free to share this page with your friends!