How to Do a Kettlebell Workout Routine for Men
Here is what you need to do...
The following is a 20 minute workout designed with three movements are exercises that you are to complete at a consistent pace and to push yourself to rest as little as possible. I would encourage you to try and only rest in between transitioning from each exercise. In other words, try to complete all reps in an exercise without dropping the kettle bell (KB). Once you finish a rep scheme then drop the kettle bells and rest only if needed for a very short time before moving on to next exercise.
KB workout--> 20 Minutes to get through as many rounds as possible of the following exercises in order: 6 Turkish get-ups (TGUs) (3 each arm) 10 Kettle Bell (KB) Snatches (5 each arm) 15 KB swings
As you see, you will start the timer and complete 6 TGUs (3 each arm in any order), then 10 KB snatches (5 each arm in any order), and finally 15 KB swings. Once you finish the full amount of reps for the three exercises in order, you will repeat again returning to the TGUs and so on... The workout is finished once 20 minutes has been reached. You ideally want to get as many rounds as possible in the given time, so you want to minimize rest and try to stay consistent in movement for 20 minutes.
If you are in the middle of a set, but can no longer complete a rep without rest, then of course you are allowed to set down the weight and get your breath and rest. Once you feel good to continue, then pick up where you left off. The key is to try and keep moving and rest as little as possible for 20 minutes.
Explanation of exercises: Turkish get-up (TGU): One of the oldest and most used kettle bell exercises to establish a strong core and improve overall stability. It is used often for mixed martial art (MMA) training. 1. Lie on your back and use both arms to hoist the KB up with a straight arm in a bench press position so that the handle is through your palm and the weighted portion is hanging over the back of your hand and wrist. 2. Let go with opposite arm so one arm is locked and straight above chest and supporting the weight. 3. Use your stomach or core to lift your upper body off of the floor so you rise into an upright sitting position, but keeping the weight extended up with your arm (just a statue of liberty sit-up). The weight should go from chest level to above your head and shoulders on the respective side once you sit-up. 4. Now that you are sitting up with the weight, you are going to attempt to arise to a complete standing position without trying to use your other hand, while keeping the weight above your head with a straight arm. 5. Begin by moving your feet by bending your knees to one side (your feet should point to the weight arm, and your knees should point away from the weighted arm). Now you are sitting with bent legs in one direction. 6. Use your hips and gather momentum to roll up onto your knees from the sitting position all the while holding the weight above head. 7. Once you are to your knees, simply lift your legs one by one and stand into an upright standing position. 8. Once standing, you are to lower yourself back to the floor in a similar fashion as you stood up. 9. You can either squat while keeping the weight above your head and carefully fall backwards onto your bottom and return to your back in one sweeping movement, or you can first get to your knees, then turn sideways and ease your way to your back on the floor. 10. One full rep is from the floor to standing, and back to the floor. 11. To make it easier, use less weight or use you opposite free arm for support as a modification. 12. It may be uncomfortable and hurt your knees at first, so you should use a softer mat, but with time you will get more accustomed to the movements and the pressure put on rolling your joints.
KB Snatch: 1. Once you are finished with the TGUâ€™s, stand up, and bend over keeping a flat back and chest out and grip the KB with one arm overhand. You can bend you legs keeping your weight more toward your heels as well to help get to the KB 2. Once you have a solid grip, pull the KB from between your legs back close to your hips while keeping the majority of your pressure or weight on your heels. 3. This should be an aggressive pull. As you near your hips, pop or extend your waist forward and lean your shoulders back past your hip line and transfer the pressure to your toes. Your heels should come off the ground. Your body will quickly form a curved, banana shaped picture. 4. As soon as you get full extension with your body, continue to pull the KB by bending slightly at the elbow. The KB should shoot above your head and you should finish by landing back down on your heels with your body in similar position as it first started with your bottom back and the arm with the weight straight and locked out overhead with the weight. 5. One full rep starts below your knees and finishes in one full motion to a locked out arm over top of you body standing straight. 6. You do not have to touch the ground every time, but you must get below you knees with the weight. 7. It is important to keep your shoulders back and scapular region flexed to keep your body strong and upright during the pull. 8. The KB should flip over top of your hand and finish on the backside on the catching portion of the movement when you finish in the standing position. 9. Think of it as more of â€œpull and sink to catch the KBâ€ rather than â€œpull and yank straight above your head.â€ 10. 5 reps each arm in any order.
KB Swing: The final exercise is also another highly utilized KB exercise for core, hamstring, glutes and lower back strength development and endurance. 1. Start similar to the KB snatch by standing with squat footing (feet about shoulder width and toes slightly out). 2. Reach down and grab the KB overhand with 2 hands. 3. Pull back your shoulders while keeping your arms straight, back straight, chest up, head forward, and lift the KB up to your waist or hips by your groin area. 4. Stick you rear back to your pressure is again focused on the heels and then while using some arm strength, thrust your hips forward to create momentum and raise or swing the weight all the way above your head with full extended arms. 5. The weight should swing until the KB is upside down and in line with your ears and over the same plane as your heels. You are completely upright at the top. 6. To return to the starting position and rebound into a second rep, simply let the weight swing down in a controlled manner back into your hips as you again move your rear back and put pressure on your heels, then thrust forward and repeat. 7. You should always sit back on your heels and slightly squat your legs on the bottom portion of the movement and never just hinge or bend at the hips on the way down. 8. The KB must be completely straight up and down at the top of the movement above your head. It cannot flip over the back of your hand. You will need to provide extra grip strength and stability to keep the awkward position above your head for that instant. 9. The hip thrusting and extending is similar to the snatch movement to generate force up through your body to help swing the weight over your head. 10. This is not an arm raise! It is called a swing for a reason. Use your hips to help propel your arms to swing with the weight. As you return to the beginning from the top, time up the weightâ€™s descent to squat with your legs and absorb the falling weight to redirect it for another rep. Donâ€™t let the weight just yank your arms down. Be controlled and fluid. 11. One rep is getting the weight from your hips to locked out overhead in a controlled manner.
Difficulties people often experience or parts that need special attention to do it right.
Remember to always use the appropriate amount of weight and keep good posture with chest up, shoulders back, and back flat. Always be in control, and use a flooring coated or made of rubber for ideal effectiveness, therefore you can drop weights without having to worry about injuring your self or breaking and damaging any property or ruining the weights. Use chalk for extra grip. Always be plenty hydrated for longer workouts that are intense and expend a lot of energy as this one.
Stuff You'll Need
|Reactor Rubber Kettle Bells 12lb||$63.19|
|Rogue Kettle Bell 18lb||$33.10|
|Cap Kettle Bell 35lb||$46.10|
|Xmark gym floor 4x6||$84.00|
Suggested Further Reading
|Pavel Tsatsouline||Russia Tough Love Kettlebell Workout||$22.77|
|Phil Ross||Powerbody Advanced Russian Kettlebell Workout||$11.98|
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Kettle bells are one of the oldest forms of exercise equipment and are widely used in Russia where they host many kettle bell fitness competitions. Although they have been around the U.S. for quite some time, they are gaining a larger fan base and use through the rise of popularity of Crossfit's program and other gyms looking to instruct something other than typical "bootcamp" classes. Kettle bells are ideal for building core and stability strength and can be effectively used in several ways. Although similar to a dumbbell, the handle-like position allows for different weight displacement and the ability to perform exercises to improve strength in other ways a dumbbell can't. Below I will describe an effective kettle bell routine that can be completed by all individuals. You will simply need one kettle bell.