And despite the fact that kettlebells are an excellent equipment and dearly loved by me, as a trainer, a training program consisting exclusively of kettlebell exercises cannot be complete.
Article in Men's Health magazine - Training with kettlebells
This is the statement I came across from the fitness editor of the Russian edition of one of the most authoritative men's glossy magazines in the world, Men's Health, while studying online fitness publications.
Frankly, I, a person who devoted 17 years to training with kettlebells, who wrote more than one article about such training for sports magazines, conducted research on the effects of training with kettlebells on the human body and participated in scientific conferences with materials on this topic, was outraged by this statement. , at the same time, and puzzled. Maybe the benefits of working out with kettlebells are really questionable?
Having analyzed my research, I came to certain conclusions, the results of which I will present in this article, simultaneously considering the statements of the aforementioned fitness editor, who, by the way, is a prize-winner of world powerlifting championships, in other words, a professional (within certain limits) athlete.
What are the benefits of exercises with kettlebells?
Kettlebells are a universal apparatus.
You can work out with them both in the gym and at home, perform workouts for strength and muscle size, or arrange circuit cardio sessions for weight loss and endurance. Since the heaviest standard kettlebells weigh 32kg, barbell movements are slightly more effective for building strength and muscle. But at the same time, exercises with weights develop well1. W. H. Otto, J. W. Coburn, L. E. Brown, B. A. Spiering. Effects of Weightlifting vs. Kettlebell Training on Vertical Jump, Strength, and Body Composition / Journal of strength and conditioning research 2. ACE Sponsored Research Study: Kettlebells Kick Butt / ACE Fitness leg power, core, dynamic balance, grip strength, and overall endurance.
Often these apparatuses are associated only with squats or swings, but in fact, with kettlebells you can perform many more movements on all major muscle groups.
Below we'll show you some cool exercises and then give examples of specific workouts.
Training program[edit | edit code]
Main article:
Kettlebell training program
A bodybuilder in kettlebell training should give preference to complex exercises that have enormous energy intensity and accelerate metabolism much faster and stronger than any other type of training. This leads to a sharp increase in the level of anabolic hormones, which promote muscle growth, improve strength indicators, and destroy excess fat reserves.
It makes sense to use kettlebells only in those exercises in which the weight rises straight up (without deviating from the vertical trajectory). In all other cases, it is better to perform exercises with dumbbells. Kettlebells should be lifted with one hand or held in each hand, unless the exercise technique requires a very narrow grip.
Any training program should begin with setting goals and selecting exercises.
Let us outline the main goals of the training program:
- speed up metabolism;
- provide muscles with new types of loads;
- create the basis for increasing strength and increasing muscle size.
Achieving these goals requires a range of training:
- compound or complex exercises;
- continuous increase in working weight;
- constant support for increased body tone.
Here is one of the possible exercise programs with weights for a bodybuilder.
What exercises should you do with weights?
Swing kettlebells with two hands
This movement perfectly pumps the gluteal muscles, and when performed intensively, it burns no less calories than running.
Stand with your feet shoulder-width apart and grasp the handle of the kettlebell with both hands. Lean forward with a straight back, bringing the projectile between your legs in straight arms, and then powerfully straighten up at the hip and knee joints, swinging forward. When the weight reaches the level of your collarbones, let it fall under its own weight and bring it back between your legs.
You can also do American swings. In this variation, you need to put in more effort so that at the extreme point the weight is above your head.
Swing a kettlebell with one hand
This kettlebell exercise is used as a lead-up movement to the snatch. Due to double swinging, you spend less energy and can work longer.
Stand with your feet shoulder-width apart and hold a kettlebell in one hand. Swing between your legs and, when the projectile reaches the end of the range, straighten your knees while maintaining a tilted body.
After this, do a slight squat and point the weight forward, powerfully extending your hips and knees. When the projectile reaches shoulder level, let it fall while bending your knees.
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