A couple days ago, I did the simplest kettlebell exercise imagineable - I picked up my kettlebell, a 54 lb Russian Red, two-handed, and swung it over my head.
The hard part? I did it sixty times in a row.
It's the simplest exercise on the planet, and one of the easiest. Until you start adding reps and reps. Then it becomes rougher and rougher.
Here's what I did on Thursday:
2-hand swings: 60
Snatches: 10+10, 5+5, 5+5
The beauty of kettlebells is, you can start as slow as you want, doing 5 swings at a time, or using 8 or 16 or 24 lb kettlebells. Then you can ratchet up the intensity with more reps or more weight. Or both. If you can't or don't want to buy more kettlebells, just keep adding reps. Trust me, if you're doing 100, 200, 500, etc. reps of anything with a 16 or 24 pound kettlebell, you're in better shape than 99 percent of the population, and are already far stronger than you were back when you began.
Kettlebells: the hardcore, evil, Russian workout...
Saturday, August 1, 2009
Thursday, July 30, 2009
Kettlebells for FAST fat loss and muscle gain!
Seven years ago, they were completely unheard of in the United States, except in the most hardcore weightlifting circles.
Now, kettlebells are the most popular new "fad" in fitness, and unlike other "fads", they are here to stay.
Why? Simple. Look at it. It's not some ridiculously complex implement. It's shaped like a cannonball with a flat bottom, and a handle. What do you do? Swing it around, lift it, throw it, catch it, do all kinds of stuff with it.
How much do they weigh? As little as ten pounds, as much as 106 pounds. Only the strongest lifters need apply when it comes to 106 lb kettlebells; however, nearly anyone can get there by building up from smaller kettlebells.
What kind of lifts can you do?
Swings: Exactly what they sound like. You swing it in between your legs, and up over your head. Done one-handed or two-handed. A killer fat-burner.
Snatches: Same as swings, but catch the fat part of the kettlebell over your head on the back of your wrist. Done right, it's NOT painful at all - it's like a pillow hitting your wrist.
Cleans: Same as snatches, but catch the bell at your chest.
Presses: Push the kettlebell from your shoulder, over your head, back down. Repeat.
Swing-and-catch: Exactly what it sounds like. Swing it, let go of it, and catch it by the handle again. Even flip it over or under if you want to have some fun.
Plus, they're cheaper than the usual Totalgym/Bowflex type of machines. Kettlebells will make your body hurt, but you will thank them for it later.
Now, kettlebells are the most popular new "fad" in fitness, and unlike other "fads", they are here to stay.
Why? Simple. Look at it. It's not some ridiculously complex implement. It's shaped like a cannonball with a flat bottom, and a handle. What do you do? Swing it around, lift it, throw it, catch it, do all kinds of stuff with it.
How much do they weigh? As little as ten pounds, as much as 106 pounds. Only the strongest lifters need apply when it comes to 106 lb kettlebells; however, nearly anyone can get there by building up from smaller kettlebells.
What kind of lifts can you do?
Swings: Exactly what they sound like. You swing it in between your legs, and up over your head. Done one-handed or two-handed. A killer fat-burner.
Snatches: Same as swings, but catch the fat part of the kettlebell over your head on the back of your wrist. Done right, it's NOT painful at all - it's like a pillow hitting your wrist.
Cleans: Same as snatches, but catch the bell at your chest.
Presses: Push the kettlebell from your shoulder, over your head, back down. Repeat.
Swing-and-catch: Exactly what it sounds like. Swing it, let go of it, and catch it by the handle again. Even flip it over or under if you want to have some fun.
Plus, they're cheaper than the usual Totalgym/Bowflex type of machines. Kettlebells will make your body hurt, but you will thank them for it later.
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