You can find this and many other great exercises in the Harvard Special Health Report Advanced Strength and Power Training. Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
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Once you finish this 30-day program, you’ll feel stronger, leaner, and more conditioned. Better still, when you go back to your normal training routine with barbells and dumbbells, you’ll be able to handle much more weight and volume than before.
It focuses on heavy, total-body moves that blast a lot of muscle groups at once, fires up your cardio for a nice metabolic and conditioning effect, and builds deep strength. Instead of pushing hard, you’ll use the kettle bell as a “self-limiter” to keep you in a comfortable intensity while still giving you great fitness benefits.
Because of its shape and offset weight, you can push, pull, twist, hold, and swing the kettle bell like nothing else in the gym to unlock a variety of unique moves. With the right exercises, you’ll fire your deep core muscles and get your muscles to fire in the correct order, which will (1) improve your athleticism and (2) prevent injuries to your back, shoulders, hips, knees, etc.
It depends on your body weight and strength, but a 20 kg (~44lbs) kettle bell is a great starting point for most guys. As the days progress, aim to do more sets in Workout A and use a heavier kettle bell as you get stronger.
Anthony J. Young, CSS, is a regular contributor featured in Men’s Health and Golf Digest and the founder of GroomBuilder, the 8-week fitness program to transform the way you look for your wedding. Pro Tips is here with four exercises to get you started. Entering a gym and seeing racks of weights can seem intimidating.
Kettle bells are cast iron or steel ball-shaped weights with a flat bottom and handle on top. The majority of the weight lies in the “ball” portion of the kettle bell, while the handle allows you to pick it up during your workout.
Pro Tips is here with four simple exercises you can do at the gym or in the comfort of your own home. This dead lift exercise will require you to hold the kettle bell on the top of the handle, not on the sides.
Slightly bend your knees and bring your shoulders down and back. Bend down and grab the kettle bell, holding it on top of the handle with both hands.
Lift the kettle bell with good posture; avoid any slouch in your back. The bottom of the kettle bell should be slightly above your knees, about an inch.
Move your right leg back, lowering your knee to just above the ground. Your right foot should have the toes touching the ground and heel up in the air.
Your left leg should be at a 90-degree position with your foot flat on the floor. Your arms will be in a “V” shape, with your elbows pointing toward the floor and your palms to the ceiling.
You’ll bring your chest forward, keeping your back straight. You’ll grab the top of the handle, with one hand on each kettle bell.
In a slow, controlled motion, lift the weights up parallel to your waist. Now that you have four new exercises to add to your arsenal, grab your kettle bells and enjoy your workout.
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Next up, Jay Perkins shares how Kettle bell Kings has used Instagram to generate ‘hundreds of thousands of dollars’ in revenue. Back in 2013, Jay worked at BigCommerce, an e-commerce software provider where he learned about what it takes to have a successful online business.
“On average we get 400-600 leads per week from social media, with half coming from Instagram,” Jay told me over email. When it comes to revenue generated directly from Instagram “it would be in the hundreds of thousands,” he revealed (Kettle bell Kings uses HubSpot to track its conversions).
Being reposted by the Kettle bell Kings account is highly engaging and rewarding for those featured and it also encourages more and more customers to share their content on Instagram. Here’s how Kettle bell Kings drives hundreds of leads per week directly from Instagram.
These pages tend to convert visitors to email addresses at around 25-45 percent, depending on the traffic source. Kettle bell Kings purposely includes product photos in its emails but rarely sends offers or tries to make a sale.
This strategy has generated ‘hundreds of thousands’ in revenue for Kettle bell Kings and there’s no reason you can’t also implement within your own social media plans.