Kettlebell exercises that will help you become the “Hulk”

Specifics of exercises with weights in bodybuilding[edit | edit code]

In bodybuilding, almost all muscle groups are trained, and weights for each of them should be selected differently.

It is advisable to decide from the first days what weight will be needed to perform certain exercises, based on the assumption that a larger muscle group requires heavier weights.

Therefore, it is necessary to have a set of weights of 16.24 and 32 kg. There are also children's weights (8 kg) and heavy weights (64 kg), but buying them today is quite difficult.

It is imperative to keep a training diary, since the results of exercises with kettlebells change so rapidly that it will be almost impossible to remember all stages of growth. In this diary you need to write down:

• approaches;
• repetitions;
• total class time;
• rest periods;
• weight of shells;
• well-being during each exercise.

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Sequence of exercises[edit | edit code]

Main article:
Procedure for performing exercises in the gym

Be sure to start your workout with a warm-up. Kettlebell training is much harder and more intense than training with barbells and dumbbells, so you need to warm up your muscles, ligaments and tendons much more carefully.

It would be a good idea to spend a few minutes doing joint exercises, working on a treadmill or pedaling an exercise bike. This will significantly increase blood supply to all muscle groups and reduce muscle recovery time.

An intensive warm-up will allow you to train more often, and muscle growth will accelerate.

Each new exercise should be performed with light weight at first. There are several reasons for this:

• even the strongest joints can suffer from unusually heavy load;
• the movement may turn out to be unusual and therefore not very convenient, which will have a negative impact on the results. You will have to either completely exclude such an exercise from the program, or gradually get used to it, which is easier to do with light weight;
• caution wouldn't hurt. Even a minor sprain can prevent an athlete from training for a long time, which will greatly slow down progress;
• A thorough warm-up and getting used to uncomfortable movements will allow the athlete to quickly increase the working weight and complicate the exercises. If it becomes possible to increase the intensity of the workout, you should increase the weight or make the exercise more difficult;
• Kettlebell training develops functional strength, and muscle mass grows by continuously increasing the weight lifted and the number of repetitions. Having completed the next task in kettlebell training, it is advisable to return to training with dumbbells, barbells and exercise machines for a while. Such a harmonious combination will lead to the most comprehensive development of the body. When returning to weights, increasing the load will ensure another increase in performance. The optimal cycle duration (depending on the individual characteristics and goals of the bodybuilder) is from 1 to 3 months;
• The blood supply to muscles and joints during a long kettlebell set reaches incredible intensity. Ligaments in this mode are almost not susceptible to injury and, remembering the load, are intensively strengthened, just like tendons and muscles. This process is favorably affected by the fact that the weight is always lifted in a comfortable position of the joint;
• multiple repetitions in the kettlebell training mode contribute to the natural restoration of cartilage tissue, which, together with the previous position, provides a unique means of protecting the musculoskeletal system from damage;
• Each bodybuilder has the opportunity to choose the best options for using certain exercises - the basics of the technique, as well as choosing weights, the number of repetitions, their speed in accordance with the main goal of the lesson.

Only a thoughtful approach to body development can bring quick and significant results.

How quickly will muscles grow?

The presented training program is suitable for beginners - however, to get the effect, you need at least two months of regular training. Moreover, we are talking not so much about increasing body weight, but about developing neuromuscular connections - and creating the habit of exercising.

For more experienced athletes, we recommend using methods to increase training intensity - after all, it is not enough to lift heavy weights and turn up the music louder. The psychological attitude is important, but to increase the load it is necessary to combine exercises in a special way and adjust the loads.

// How to increase the intensity of your workout?

***

Gaining weight at home is a very real task. The main thing is to have a kettlebell and heavy dumbbells available, and also to tune in to gradual results. It is impossible to build muscle once and then maintain shape for the rest of your life - training must be regular and progressive.

Author: Roman Kononov

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.

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Basic exercises[edit | edit code]

• Kettlebell swings
  are an exercise that develops explosive strength and strengthens the muscles of the hips, back and buttocks.
• The kettlebell clean
  is a preparatory exercise that is used in kettlebell lifting for warming up or while learning the technique of performing a clean and jerk.
• The kettlebell snatch
  is a classic kettlebell exercise.
• The kettlebell jerk
  is a competitive kettlebell lifting movement consisting of a series of intermediate movements.
• Kettlebell presses
  are an exercise for developing the muscles of the shoulder girdle, along with barbell or dumbbell presses.
  Squeezing a weight over your head
  Take a standing position with your feet shoulder-width apart or slightly wider. Kettlebell on the floor at your feet.
• Bend over and firmly grasp the kettlebell by the handle with one hand. Straightening up, force the weight onto your shoulder (weight on the outside of the wrist). From this position, press (or push) the weight onto your straightened arm above your head. Hold the position for 1 second. Return the projectile to your shoulder, then lower it to the floor. Repeat the exercise without pause.

• Kettlebell squats
  are an excellent exercise for developing the muscles of the thighs and buttocks.
  Deep squats
  Take a standing position on a bench, weights in your lowered hands. Lower yourself into a deep squat with your torso slightly tilted forward and rise up without pausing.
• This exercise, due to the specific placement of the weight, allows you to use the muscles of the buttocks and biceps of the thighs much more than any other type of squat.

• Lunges, walking lunges
  Take a standing position with two weights resting on your shoulders. In both types of exercises, the buttocks are included in the work. When walking, the overall load is distributed closer to the front of the thigh, and with regular lunges, it is distributed closer to the back.

Exercise options by muscle group[edit | edit code]

Leg exercises

• good morning exercise
• Kettlebell Squats
• Overhead Kettlebell Squats

• “Good morning” is a great exercise for a healthy back and toned buttocks.
• Weighted squats are great for building strength and mastering proper lifting technique.
• Overhead squats develop flexibility, strength and endurance in the back and legs.

Core Exercises

• good morning exercise on one leg
• "Turkish" rise
• Turkish squats with kettlebell
• Rowing
• Rowing with push-ups
• Weighted crunches
• Windmill exercise

• Good morning exercise on one leg with weights - triple the benefits of one exercise: balance, glutes and core.
• With strength, flexibility and balance, the Turkish get-up is the best all-around core strengthening exercise.
• Rowing - to increase endurance in the shoulders and lateral abdominal muscles.
• Push-up Rowing - Develops three-dimensional strength in the shoulders and core.
• Weighted crunch - hips, back, stomach - all in one exercise.
• Windmill - this exercise will give maximum load to the lateral abdominal muscles.

Hand exercises

• Army press
• Rotating around your head
• Clean up
• Overhead press
• Kettlebell Bench Press
• T-turn push-up
• Retraction of hands behind the head with weights
• Shoulder press
• Push press

• The military press is an exercise for strong, healthy shoulders that also stabilizes the core.
• Rotation around the head - a circular movement for flexibility of the shoulder joints and a toned core.
• Chest raises are preparation for lifting heavy objects overhead.
• The overhead press is an exercise worth a whole gym.
• The bench press is the best exercise for developing balanced and ready-to-load pectoral muscles.
• The T-turn push-up is the best exercise for developing balanced and ready-to-load pecs.
• Pulling your arms behind your head with weights is a great exercise that, along with the pectoral muscles, also strengthens the abdominal muscles.
• Shoulder Press – Develops grip strength and core stability while maintaining shoulder flexibility.
• The push press is a speed workout for good hand-foot coordination.

Multi-joint exercises

• Deadlift with kettlebell
• Kettlebell swing
• Farmer's Walk
• Rowing
• One arm swing
• Walking with lunges
• Lifting the kettlebell to the shoulder in the clean and jerk
• Kettlebell Snatch
• Rotating around your head in a squat
• Gladiator

• The deadlift is a basic exercise for lifting heavy weights with proper form for your back and for toning the backside.
• Max is very useful for those who spend a lot of time sitting.
• Farmer's walk - core stabilization, try something different.
• Rowing - Improves balance and bilateral strength.
• One-Arm Swing – Improves strength endurance and posture.
• Walking lunges are a super hip exercise that keeps your core flexible.
• Raising to the shoulder in the jerk - to increase strength in the shoulder girdle.
• Snatch - uses the muscles of the whole body.
• Rotating around your head in a squat improves stability, flexible shoulders and a strong back.
• Gladiator - For Experts: Strength and control of the hips, core and shoulders.

Benefits of Using Kettlebells to Gain Mass

For some reason, it is believed that weights are not used for gaining mass. But, in fact, this is not entirely true. When working with weights, you can gain muscle mass, but for this you need to correctly organize the training process. Only then can a certain effect be achieved.

Unlike other types of load, there is a combination of dynamic load and power load. This creates an excellent balance between muscle growth and burning excess fat tissue. Since all exercises are performed dynamically, you can use a kettlebell for weight loss.

If you look from the mass side, there are a large number of exercises with kettlebells that are isolating. This allows you to effectively develop muscle fibers and accordingly increase their volume. This effect is usually enhanced by proper nutrition, which speeds up this process. But, it should be remembered that weights alone cannot be used for maximum effect. They should be used as additional or diluent, including in the usual training system.

Exercises to develop coordination of movements[edit | edit code]

Report

• Raise the weight to an outstretched arm above your head. Without lowering it, squat down and take the second weight standing on the floor with your other hand. Rising from a squat, bring the weight to your shoulder, then press it overhead. After holding for a second, lower both weights onto your shoulders and then place them on the floor.
• The exercise is usually performed in one repetition, but with the maximum possible weight.

Upside down kettlebell push-up

• Take a standing position, the torso is slightly tilted forward, the weight is in the lowered hand.
• With a slight jerk, bring the weight to your shoulder and hold it with the bottom up, smoothly lift it above your head, and after 1 second lower it back to your shoulder. After this, you can either do a few more presses without turning the weights, or return to the starting position and perform a new repetition from the beginning.

Juggling

• This exercise makes sense to perform at the end of any kettlebell workout.
• Lean forward and pick up the weight. The free hand rests on the hip. Swing the weight between your legs and swing it forward with your straight arm. When the weight is at head level, sharply release it and accelerate it downward and away from you. After the kettlebell has completed a full rotation, grab it by the handle and let it move between your legs by inertia for a new repetition. Be sure to perform the exercise with your second hand. Over time, you can learn to juggle with both hands at once.

The combination of exercises depends on the specific goals and preferences of the athlete.

If you have enough endurance, you can combine all the exercises into one session and reduce the rest time between sets to 40-50 seconds. It is best with this scheme to alternate the load on the upper and lower body.

The sequence in this case could be like this:

• 1st exercise - 4 approaches;
• 6th exercise - 3 approaches;
• 2nd exercise - 3 approaches;
• 5th exercise - 3 approaches;
• 3rd exercise - 3 approaches;
• 4th exercise - 3 approaches.

From such training, the cardiovascular system will experience enormous overload, and the lungs will have to adapt to new conditions. As a result, all this will lead to an increase in overall endurance, and consequently, to an increase in body tone, improved hormonal status, etc.

After several such workouts, the fat layer will disappear completely, and the muscles will look pumped up.

With such a training system, it is necessary to allocate at least 3-4 days in a row for rest.

It is possible to divide workouts by muscle groups. For example, on the 1st day the muscles of the upper body are loaded, and after 1-2 days of rest - the lower ones, then again 1 day is set aside for rest.

First training

:

• 1st exercise - 3 approaches;
• 2nd exercise - 3 approaches;
• 3rd exercise - 3 approaches.

Second training

:

• 4th exercise - 3 approaches;
• 5th exercise - 3 approaches;
• 6th exercise - 3 approaches.

Thus, the entire program can be completed in 4-6 days: depending on the individual recovery speed of the bodybuilder.

How to choose weight and number of repetitions

Typically, women choose kettlebells ranging from 8 to 16 kilograms, and men from 16 to 32.
To find your weight, try performing five repetitions of one exercise. If it's easy, take heavier weights. If you can't finish the exercise, you need less weight.

Once you find your weight, don't do all the exercises with it. Some of them you can do with heavier weights, while others will require lighter weights. Check the weight for each exercise separately.

As for the number of repetitions, aim for five sets of 10–15 reps. If you feel like you can do more, do it.

Preparatory and warm-up exercises with kettlebell[edit | edit code]

Source: “Kettlebell lifting. Training with kettlebells"

.
Management. Author:
instructor Pavel Tsatsoulin, 2015

Lift the weight to determine what condition you are in now. Stand comfortably. Legs slightly wider than shoulder-width apart, feet turned slightly outward, with your shiny new weight between them. Squat down as if sitting on a chair, grab the weight with both hands, spread your legs to the sides. Have someone run you through the checklist (see below). And don't use a mirror!

Sumo deadlift[edit | edit code]

Main article:
Kettlebell deadlift

Checklist for Kettlebell Sumo Deadlifts

• Arms are straightened, legs take the weight.
• Knees and feet point to the same side.
• The heels are pressed to the floor.
• back straight. "Straight" does not mean "vertical". “Straight” means “not bent.”
• the gaze is directed forward, not up or down.

If you fail to meet any of the above requirements, you will need to do prep exercises daily until you pass the test.

Wall Face Squats[edit | edit code]

Main article:
Kettlebell squats

This exercise is taken from John Du Kane's book, The Qigong Recharge. Chinese wall squats are an excellent exercise for developing the back and hip joints, which are absolutely necessary for deadlifts and squats.

Stand facing the wall a few centimeters away from it, feet slightly wider than shoulder-width apart, and keep your arms free. Press your feet firmly into the floor, the outer sides of your feet should not lift, do not frog your knees outward, squat down as far as you can.

You will notice that you cannot go below a certain point without expanding your chest and arching your lower back. If you try to prove otherwise and continue to sink down, your forehead and knees will hit the wall and you will have to move away from it.

Move slowly and carefully, use force. When your legs or back get tired, stop, shake to relieve tension and do the exercise over and over again. You will get more benefit from the exercise if you do it several times throughout the day, every day.

Continue practicing the movement until you reach a half squat. Once you've mastered it, move a little closer to the wall and continue practicing. The goal is that with your toes touching the wall, you can squat low enough to grasp the kettlebell.

Halo[edit | edit code]

Main article:
Kettlebell halo

Halo

is an excellent exercise for improving the mobility of your shoulders, proposed by Russian kettlebell lifting master Steve Maxwell. Hold the kettlebell upside down by the handles and slowly rotate it around your head. Gradually reduce the range of motion. To protect your back, squeeze your buttocks tightly.

Stretching with a pump (swing)[edit | edit code]

The starting position is like push-ups, with your buttocks raised high. Hands shoulder-width apart, legs slightly wider, pelvis raised up. Don't let your feet turn inward. Without bending your elbows, shift your body weight forward and lower your pelvis down. Bend over while keeping your arms straight. Stretch your spine and look up. Squeeze your glutes and push your pelvis forward as far as you can. Now turn your pelvis a little, first in one direction, then in the other. Try to relax the muscles in your upper thigh. "Let's download."

The following movement will help improve the neck mobility needed to lift kettlebells. Keeping your arms straight, return to the starting position. Push your pelvis back as far as it will go and try to press your chest toward your thighs. Make sure your feet are pointing forward. Make several short springy movements, trying to lower your chest even lower. Your partner can help by applying gentle pressure on your back between your shoulder blades. The arms must be fully straightened at the elbows, otherwise you can injure your shoulders. Repeat the exercise several times. Focus on increasing the range of motion in your back, legs and shoulders, not on speed or increasing the number of repetitions.

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Features of training

When working with weights, it is extremely important to keep a clear training diary, this will allow you to monitor the load and results. It is impossible to do without a diary; the results and indicators during training change very quickly. Moreover, they can either increase or decrease with overtraining.

Thanks to the optimal weight, you can use long sets, which helps to increase strength indicators, as well as significant development of endurance. Also, with prolonged training, blood supply to muscles and joints increases, significantly reducing the risk of injury.

You can exercise anywhere . To train with a kettlebell, you don’t need a gym; you can even work with it in your apartment, if you don’t plan to drop it or throw it at the ceiling. You can take the kettlebell with you into the yard and train outdoors; thanks to its light weight and dimensions, there will be no problems with carrying it. This feature allows you to use weights as a replacement for training in the gym when it is not possible to go there.

Since all muscle groups are involved during exercise, the consequence is an acceleration of metabolism, which has a positive effect on fat burning. If your goal is to lose weight, then weights will help you speed up this process, without losing any functional indicators.

Safety precautions

If you work out on the street, then pay attention to the site. It should not have any tilt, otherwise the load on the back and knees will increase. Also, the coating should not slip.

Pay attention to learning the correct technique of movements. Most injuries occur due to improper execution of the exercise. Learn the movements without load at the very beginning, and monitor their compliance during training. Also, be sure to pay attention to warming up, carefully prepare your muscles for the load.

Shoes should be non-slippery, this will allow you to remain stable. Clothing should be light and not restrict movement. Thus, you will eliminate one of the risk-forming factors during training.

Kettlebells provide a varied load on the human body, so they can be considered a universal exercise machine. With the right training program, you can evenly load your entire body. Also, exercises with kettlebells can effectively increase strength.

What muscles work

To understand how to swing with kettlebells, you need to understand how the muscles work during such training. This approach will help you understand all the features and nuances of the training process, and will also facilitate the selection of exercises.

When working with kettlebells, all major muscle groups are worked, so with the help of such exercises you can work out almost the entire body. Due to this feature, exercises with kettlebells are often included in general physical training. Moreover, it should be noted that when using basic exercises, the muscles of the whole body work evenly. This way it is possible to achieve smooth muscle development.

When working with a kettlebell, stabilizing muscles come into play, which are usually not involved when training with a barbell or on machines. Kettlebell lifting promotes the active development of the muscles of the core, lower back, neck, and small areas of the thigh muscles responsible for stabilization under load.

Here are the muscles that work when training with weights, we list them in the order of their involvement in the movement:

1. leg muscles (adductors and quadriceps);
2. back of the body (hips, buttocks, lower back, back);
3. bark (stabilizers, abs);
4. shoulder girdle.

Also, during the training process, tendons are actively involved, so it is very effective to use a kettlebell to increase grip strength. With some types of exercise, the body receives a good cardio load, which increases endurance.