Have you conquered the kettlebell workouts? After all it’s [in my opinion] the most versatile tool out there… some may argue otherwise.
There is a lot to consider when it comes to Kettlebell training, from the technique, how you move your body and even the kettlebell workouts itself. We are going to explore all of these in this blog
One main take away following our recent Kettlebell courses is this:
“Move around the kettlebell, rather than the bell moving around the body”
I see so many people struggle, bruise their wrists and fatigue very quickly as they let their body, for a better word, fight the kettlebell.
What you’re looking for is a smooth, efficient and fluid motion of the body and the body moving in complete harmony with it.
Imagine the results…
Being more effective, more efficient and more enjoyable.
You’re going to train harder and get faster results.
I think it comes down to being more mindful when you train.
Think about each repetition.
Have that “Mind Muscle Connection” that people talk about.
Let’s expand this to…
The “Mind Movement connection”
Take the time to think and move. Allow the bell to move in the direction the specific exercise is meant for and all the body to elegantly move around the kettlebell.
This can’t happen by chance or ignoring the fact you’re just moving. You really have to dial in and think.
Let’s take planning out of the equation and have a go at these kettlebell workouts. Think about each exercise, prior to the session… almost mentally rehearse your each kettlebell exercise, each part of the movements.
Simply pace yourself as fast or as slow as needed, and choose your weights accordingly.
For these workouts, we’ll use the swing in each of the workouts, so check out the instructional video below to learn how to execute the swing with good form and a perfect hip hinge:
Kettlebell Swing Technique
[Note: for more tips on how to perform your kettlebell workouts effectively and how to coach the lifts… check out the Level 1 Kettlebell Instructor Course
3 Kettlebell Workouts to conquer:
1. Evens and Odds
If you thought learning to count by even and odd numbers in elementary school was hard, wait until you try this workout. Purely a numbers game, “Evens and Odds” uses a trick called “descending sets.” You’ll do your hardest set first and the sets get gradually easier, allowing you to keep going even when you feel tired. So rather than stopping to rest between sets, the workout becomes one long set—this helps you build more muscle and burn more fat overall.
Grab a kettlebell that’s about a quarter of your body weight (so if you weigh 140 pounds, use a 16 kg kettlebell—about 35 pounds), and perform the following:
- 10 deadlifts, 10 goblet squats, 10 swings
- 8 deadlifts, 8 goblet squats, 8 swings
- 6 deadlifts, 6 goblet squats, 6 swings
- 4 deadlifts, 4 goblet squats, 4 swings
- 2 deadlifts, 2 goblet squats, 2 swings
Rest 2 minutes, and then perform:
- 9 deadlifts, 9 goblet squats, 9 swings
- 7 deadlifts, 7 goblet squats, 7 swings
- 5 deadlifts, 5 goblet squats, 5 swings
- 3 deadlifts, 3 goblet squats, 3 swings
- 1 deadlift, 1 goblet squat, 1 swing
For your first workout, start with one round, and record your time. When you’re able to finish the workout faster, increase the weight of the kettlebell or add another round.
[Note: You learn some killer kettlebell workouts on the Level 1 Kettlebell Instructor Course
You may have read somewhere that interval training is the best way to burn fat, and it’s true. Performing short bursts of intense exercise followed by longer periods of lighter exercise lets you do more work in less time. It even lets you burn more calories at rest by increasing Excess Post-Exercise Oxygen Consumption (EPOC for short), which simply means that you’ll burn slightly more calories than normal for a few hours after completing an interval workout. Talk about a return on your investment!
This workout combines kettlebells and planks to help you burn fat and strengthen your core during your rest periods. Grab a kettlebell you can comfortably swing for 20 swings and perform the following:
- Deadlift, 10 reps
- Front plank, 30 seconds
- Goblet squat,15 reps
- Side plank(right side), 30 seconds
- Swing, 20 reps side plank(left side), 30 seconds
Repeat for 3-5 rounds, resting 60 seconds between rounds.
This video was from one of Our Parallel Coaching Kettlebell courses, with the team showing how to do Kettlebell Press Up, Swing, and the Turkish Get Up. These guys were rocking it.
Want to run faster and jump higher?
Combine heavy lifting and explosive movements during your workouts. This technique is called “contrast training,” and it takes advantage of a nervous system phenomenon known as post-activation potentiation.
Basically, if you lift something heavy, your nervous system gets fired up and recruits more muscle fibers to help you jump and sprint more explosively.
But here’s the catch—you’ve got to put everything you’ve got into every rep. Contrast training relies on maximal effort, so perform every rep like your life depended on it.
Try these three exercise pairs to develop your athletic power:
- Goblet Squat, 3 sets x 5 reps (Use a weight you could lift 7 times)
- Vertical Jump, 3 sets x 3 reps (Jump as high as possible and don’t pause between jumps)
- Sumo Deadlift, 3 sets x 5 reps (Use a weight you could lift 7 times)
- Broad Jump, 3 sets x 3 reps (Jump as far as possible and don’t pause between jumps)
- Swing, 3 sets x 8 reps (Use a weight you could swing 10 times with good form)
- Sprint, 3 sets x 30 yards (Run as fast as possible)
Conquering Your Kettlebell Workout
These three workouts are fast and simple, but most of all, they work. Regardless of your fitness goal, the kettlebell can get you there, so grab yours and get moving.
If you are already a fitpro and desperate to learn how to conquer your kettlebell workouts at another level, jump on our next level 1 kettlebell instructor course HERE
Become a Kettlebell Instructor
Our Level 1 Kettlebell Instructor Course is designed for existing fitness professionals (L2 Gym, L2 ETM, L3 PT, L3 Pilates, L3 Yoga) and open to all fitness abilities.
You will not only learn how to become an outstanding kettlebell instructor, you will also:
- Learn 14+ foundational kettlebell exercises and the correct technique.
- Challenge your existing coaching skills to a new level.
- Discover internal and external cues and teaching methods to correct your client’s technique and improve performance.
- Find out how you can add kettlebell training as part of a profitable business model in an exclusive kettlebell business workshop.
- Accelerate your own technique and understand how to teach and correct your clients effectively.
We run this kettlebell course 2-3 times every year in Milton Keynes.
To join us on our next course, click the link below and select your Course
Dedicated To More
Hayley “The kettlebell conqueror” Bergman
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