It is easy to admire kettlebell masters like Primal Swoledier Eric Leija. A well-organized kettlebell flow can look as elegant and beautiful as a ballet or, if you prefer a choreographed fight scene from a blockbuster action film, a ballet. It’s important to remember that not everyone starts where they are today, even Eric Leija. You must learn the basics to be able to do kettlebells well and gain all the power, muscle, and athleticism they offer.
It won’t take too long to do this workout by John Wolf, Onnit Chief Fitness Officer. This kettlebell workout works your entire body and only requires one kettlebell. It offers all the benefits of more flashy kettlebell workouts but leaves less room for injury or error. This allows you to improve quickly and move up the ranks faster.
Kettlebell workouts have many benefits
Here’s a breakdown of the benefits of kettlebell training.
Good form
Kettlebell training is a great way to build muscle strength and muscle like any other resistance training. However, it’s also great for improving body awareness and movement skills. This will translate into any type of training or athletic activity.
The kettlebell’s design is the reason. The kettlebell’s center of gravity, which is the bell itself, is six to eight inches from the handle that you hold. This makes it more difficult to control than dumbbells, barbells, or other traditional training tools. To be able to do almost any exercise correctly, you will need to follow a stricter form and activate more muscle.
Imagine a kettlebell overhead press. The weight is suspended at a distance from your handle so it can cause your arm to move backwards as you press. To press the weight straight up, you must focus on your shoulders. This not only makes your shoulders stronger but also improves your skill at shoulder pressing.
Your weaknesses are often exposed in kettlebell exercises. Your lower back is likely to be hyperextended and your ribs popping out while you press. You will need to strengthen your core and do additional shoulder and T-spine mobility exercises. Barbell back squats are a common exercise that many people do. They allow their chests, knees, and heels to drop to the ground while doing barbell back squats. It’s much easier to feel the correct rep than a sloppy one when you do a goblet-squat with a kettlebell.
Grip and Core Strength
Because the kettlebell has an offset loading, almost any exercise will be core-based. This is because your core helps keep your body in alignment. The handle of the kettlebell is more flexible and slicker than that of a dumbbell, so your grip/forearm muscles will need to clamp down harder. This makes kettlebells great for developing a strong handshake and the ability hold onto the kettlebell.
Increased athleticism
You can do almost all isolation exercises with a kettlebell, such as leg extensions and bicep curls. You can train almost your entire body with most movements. This teaches it how to work together like when you play a sport. Kettlebells are able to perform explosive movements such as swings and cleans. This helps develop power, especially in the hips which are crucial for running and jumping. You can train in many movement planes with kettlebells, sometimes simultaneously. This will prepare you for all the mechanics and abrupt changes in direction that you’ll need in various sports. To practice explosive strength in all directions, you can do kettlebell flows by stringing exercises together.
The truth is being confirmed by research. Five studies published in Physical Therapy Reviews suggest that kettlebell training can be safe and effective in boosting functional strength, power, and postural control. A Journal of Strength and Conditioning Research study found that kettlebell training burns more calories than sprint cycling, making it a more appealing and sustainable cardio option.
A study by the American Council on Exercise placed a group of strength-training professionals on an eight-week-long kettlebell program. They gained strength, including a 70% increase in core strength. But they also increased their aerobic capacity by 13.8% and dynamic balance. John Porcari (lead researcher), summarized the findings in this way: “You don’t do resistance training expecting an aerobic capacity benefit… But you can get a wide range of benefits with one very intense workout with kettlebells.”
Efficient Training
While you might need several dumbbells to complete a full-body exercise, you can use only one or two kettlebells for the same effect. The kettlebells are also very lightweight, so you only need one kettlebell. John Wolf, Onnit Chief Fitness Officer, says that there is a vast library of exercises you can access using just one weight. “I have always believed that one kettlebell is enough to make a gym.
How do kettlebells work?
Kettlebell training works for everyone. It doesn’t matter if you have done enough work on one muscle, as a kettlebell workout will cover all of them. You can rest assured that your core and grip are being challenged by kettlebell training.
A full-body kettlebell workout should include squatting and hip-hinging. This means you will train all major muscle groups. However, we will break down each movement pattern one by one.
The list below only includes the major contributor muscles. There is a lot of overlap among movements. Hinged exercises, for example, use many of the same muscles and movements as pressing or squatting. To avoid repetitions, we only list the primary targets for each movement.
Squatting
Quads
– Inner thigh (adductors).
Hinging
– Glutes
Hamstrings
– Lower back (spinal erectors)
– Core (rectus Abdominis, transverse Abdominis).
Pressing
– Shoulders (anterior & lateral deltoids).
– Chest (especially the upper chest or the clavicular heads)
– Triceps
Rowing
– Shoulders (rear deltoid).
– Upper back (trapezius and rhomboids), lats, teres minor
Biceps
– Forearms (brachioradialis and wrist flexors).
Rotation
– Core (obliques)
How to Stretch Before a Full-Body Kettlebell Workout
Although many people believe that stretching is necessary before they can exercise safely, this is not true in all cases. Mobility drills are a combination of stretching and dynamic movements that will help you get a better warm-up. Mobility work prepares the joints for the range of motion you will use in your exercises. It also raises your core temperature and drives blood to the muscles you will be using. You should focus on your shoulders, T-spine and hips for any kettlebell workout. The following moves will help you do this.
You can perform the drills in a circuit. Perform 3-5 reps each of them in succession, then continue for up to three rounds.
1. Straight-Leg Hip Circle
Step 1.Lift one leg 90 degrees up from the ground and hold onto a support object. You should keep your knee straight.
Step 2. With your shoulders forward, extend your leg straight out to the side. Step 2. When you feel that you are running out of range, turn your foot to the side and place it on the ground. As you do this, exhale.
Step 3. Step 3. This is one rep. You can complete all the reps on this side. Then, switch to the other leg.
2. Push-Pull Drill
Step 1. Stand tall, inhale deeply, and then draw your elbows back with your palms facing upward.
Step 2. Inhale deeply and push your palms away. Rotate your fingers so that your fingers point upwards. As you do this, spread your shoulder blades apart and round your upper back. This is one repetition.
3. Hip-Opening Mountain Climber
Step 1. Get into a pushup position, with your hands under your shoulders. Your legs should be extended behind you. Brace your core and tuck your tailbone. Your head, spine and pelvis should be in a straight line. Your shoulder blades should be drawn back and down. Take a deep, slow breath.
Step 2. Inhale and raise your right leg towards your rightarm. Landing with your right foot flat on the ground and your knee straight ahead, exhale. As you do this, keep your spine straight and aligned with your pelvis. You don’t have to do it perfectly right now. However, it’s okay to be aware of your movements so that you can make corrections. Once your leg is aligned, pull your right arm inward and press your left arm against your elbow.
Step 3. Allow your hips to sink slightly and then adjust your posture so that you can re-establish a proud chest position and long spine. For 3-5 seconds, hold the position.
Step 4. Return your right leg to its original pushup position and then repeat the process with the opposite leg. This is one repetition of each.
4. Sky Reach To Arm Thread
Step 1. Get on your fours, placing your hands below your shoulders. Your knees are directly under your hips. Your core should be braced.
Step 2. Inhale and extend your right arm straight up. Next, bend your right shoulder towards the ceiling. Keep your hips in line with the ground.
Step 3. Inhale and reverse the motion. Reach your arm across your body, behind the support arm. Turn your arm as far as possible, reaching the support arm behind you. This is one rep. You can complete one rep on this side. Then, switch sides.
5. Arm Screw
Step 1. Stand tall and extend your arms straight out. As you inhale, lift your right arm toward your ear and rotate your arm inward. Your torso will turn to the left.
Step 2. Continue rotating your right hand, twisting it as if you were wringing a sponge to get your right palm facing upward. Exhale. Now, extend your left arm straight out, palm up. As you reach, bend your torso towards the left.
Step 3. Return to your starting position. This is one repetition.
You must master five movements to become a kettlebell master. To be a kettlebell master, you must be able press, row, hinge at your hips, squat and rotate your body. You also need to keep your body in alignment to ensure that your movements are safe, efficient, and effective. John Wolf, Onnit Chief Fitness Officer, has created this workout. It is simple but not easy. Even the most skilled kettlebell lifters, including Wolf, still do these movements.
The following will be performed.
– Goblet Squat
– One-arm row
– One-arm presses
– Chest-loaded swing
– Hip halo and shoulder halo
– Pass around the leg
We are not asking you to do the whole kettlebell swing. This is despite the fact that it is a popular exercise and is often used in beginner routines. We have made it more user-friendly and challenging to allow anyone to train safely and in the best form. You will be able to swing the full kettlebell with more control and strength with the chest-loaded swing.
The leg pass and halo may not seem like strength training but serve an important purpose. They will help you become more comfortable with the rotational movements so that you can do cleans, snatches, and other moves that require twists and turns later on down the road. Although passes and halos may seem a bit simplistic, they will help you master flashier techniques in the future. We promise.
Our beginner’s program is intended to increase your knowledge of the kettlebell and build strength and endurance. This course covers all the necessary prerequisites to perform more advanced moves such as full kettlebell swings, cleans and snatches. It also provides the foundation for creating impressive kettlebell flow exercises.
The best part is that you only need one kettlebell for the exercise. A eight-kilogram bell will suffice for most women. A 16kg kettlebell is sufficient for men.
DIRECTIONS
You should complete the circuit by performing each set in a single order, with no rest between. After you have completed the circuit, take a break for 1-2 minutes and then go back to the circuit for three more rounds. The workout can be repeated up to three times per week with at least one day rest between each session. You could, for example, do the exercise Monday through Wednesday and Friday.
Every time you do the workout, try to improve one aspect of your performance. You could tighten your form, add a few reps to a set of one- or more exercises, or reduce your rest periods.
DurationFrequencyExercise TypeIntensityRepetitionsRest25 minutes3x per weekstrength trainingmoderatevaries by exercise1-2 minutes1. Kettlebell Goblet Squat
Reps: 10
Step 1. Step 1. Keep your elbows in to keep your forearms as vertically as possible. Your feet should be slightly wider than your hips. Deepen your breath and take a deep inhale. Now, twist your feet to the floor.
Step 2. Step 2. Now, squat while keeping your spine straight and your torso upright. You can go as low as possible without your tailbone getting under your butt.
Step 3. Step 3. Inhale and extend your hips, knees, and legs to stand taller.
2. Kettlebell One Arm Row
Reps: 8 (each side)
Step 1. Step 1. Straighten your toes so that they face forward. Place the ball of the right foot on the ground behind you. Bend at your hips to angle your torso 45 degrees towards the floor. For support, rest your left elbow on the floor and reach for your kettlebell with your right. Breathe deeply into your belly and brace your core.
Step 2. Step 2. Inhale and row the kettlebell towards your hip. As you pull, draw your shoulder blades back and down. Keep your shoulders flat to the ground.
Step 3. Step 3. Do all the reps on this side and then do it again on the opposite side.
3. Kettlebell One Arm Press
Reps: 5 (each side)
Step 1. Step 1. Stand straight, with the kettlebell in your left hand, at shoulder height. As if someone were pushing you, your feet should be planted on the ground. Think of your shoulders as a “proud chest”. Now, pull your ribs back and draw your shoulder blades towards the ground. Deepen your breath and breathe into your belly.
Step 2. Step 2. Inhale and press the weight overhead, keeping your forearm straight. Your elbow will naturally move away to your side, and the press will feel “around the world”. That’s okay. Your chin should be pulled up so that the weight doesn’t have any trouble clearing it.
Step 3. Step 3. You can complete all reps on this side and then do the same on the opposite side.
4. Kettlebell Chest-Loaded Swing
Reps: 15
Step 1. Step 1. The kettlebell can be held by its horns. Pull the bell’s bottom into your lower sternum. Your shoulder blades should be dragged together (“proud chest”) and your eyes should be directed to a location on the ground approximately 15 feet away. Breathe deeply into your belly and brace your core.
Step 2. Step 2. Keep your spine straight and bend your hips back as though you were reaching for the wall behind. As needed, bend your knees.
Step 3. Step 3.
5. Kettlebell Shoulder Halo
Reps: 8 (each direction)
Step 1. Step 1. Fix your feet to the ground, place your hands on your chest, brace your core, and lick your ribs. Deepen your belly.
Step 2: Inhale and begin to move the kettlebell around your head. Be sure to keep your posture straight and don’t bend your torso. To avoid hitting your head with the kettlebell, move slowly. You can make a complete circle and then go in the opposite direction. Keep going in opposite directions for each rep.
6. Kettlebell Hip Halo
Reps: 8 (each direction)
Step 1. Step 1. You should do eight reps of each direction before moving on to the next.
7. Pass Kettlebell around the Leg
Reps: 5 (each direction)
Step 1. Step 1. Keep your spine straight and bend your hips forward. Once you are able to grasp the kettlebell with both your hands, extend your arms out. Take a deep, exhaling breath into your belly and raise the kettlebell off the ground.
Step 2. Step 2. Inhale and make a clockwise circular motion around one leg using one hand. Your spine should be straight and your chest up. Don’t look at the weight. Keep going for the required reps and then go in the opposite direction.
Step 3. Step 3.
8. Kettlebell Chest-Loaded Swing
Reps: 15
Continue the same swings as above.
Best Kettlebell Exercise Options
The one-arm overhead press can be difficult for beginners to kettlebell training. This group is for you if you have trouble locking your elbow without hyperextending your back or flaring your ribs. Wolf says that it’s okay to have some limitations. Do not get too focused on getting an overhead lockout. Most people find it difficult to bend your elbow 90 degrees, hold it isometrically and go to the point where your elbow is bent.
Another alternative to the one arm kettlebell press is to press the weight to a 90 degree elbow bend for two to three seconds. This is one rep. As you get stronger, your elbow will be locked out while your rest of the body stays in line (that is, all of the form points above).
You can also regress the movement to the floor press by lying down on the ground and pressing the weight from your chest. This is similar to a bench press but with a shorter range of motion. You can press all you want because the floor provides stability for your core and shoulder. This is a safer alternative for overhead pressing. It will strengthen your upper body muscles and help you build the core strength, shoulder mobility, stability, and core strength that you need to return to overhead pressing.
Kettlebell One Arm Floor Press
Step 1. Step 1.Lie down on your back, with one hand holding a kettlebell. Place your knees on the floor and place your feet flat on the ground. Brace your core and squeeze your glutes. To create stability, position your free arm 45° to your side. Bend your elbow 90 degrees and drive your elbow into a sandbag. Your free arm will be used to lift the kettlebell above your head so that your set begins at the top.
Step 2. Step 2. Then, release tension for a second and press the kettlebell overhead.
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