Kettlebell Snatch: Start with a kettlebell between your feet. The 4 Minute Kettlebell Workout. Supersets. Crush the handle as you sit up along the line of your arm, first to elbow and then to hand. That may not sound like enough variety to grow on, but all major movement patterns are covered by these exercises: Kettlebell Pushup with Row: You will perform these like you would traditional pushups but your hands will be on the handles of the kettlebells instead of the floor. Once you reach that point, use force from your legs to return to the starting position. Each day the Kettlebell Workout is different. This is called “racking”. Take a day off from kettlebell training. Lines and paragraphs break automatically. Lower yourself as far as you can before returning to the standing position. This is one rep. Repeat for the recommended reps. We will add new movements this week and we’ll also do a different workout for upper body and one for lower body and core. Lower Body Circuit: Goblet Squat, Lunge, Russian Twist, Windmill - three giant sets of each exercise for 45 seconds with 30 seconds rest between giant sets. A safe progression. It doesn’t look like much but your weight is HEAVY and your rest is plenty. This four week program will help you implement kettlebells into your own training program. We teach you how to do thousands of exercises! newsletter subscribers! Push from the heel of the bent leg and drive your hips in the air and into full hip extension. While keeping it pressed overhead, kick out your butt in the direction of the arm you’re hold the weight with. Each exercise performed consecutively for 30 seconds followed by a 60 second rest period. Repeat for the recommended reps and do the same reps for both legs. This is called taking the kettlebell “by the horns”. Two workouts will be in traditional fashion and two will be in giant set fashion. Perform the workouts after your weight training. The different shape changes the force used to lift it which is less stable than a bar or dumbbells. I’ve previously covered the muscles used in the kettlebell swing comprehensively. The program is simple, simple as in just 3 exercises and 4 reps per set. However, the optimal number of kettlebells is two, both heavy, but one being heavier. Each movement for three giant sets of 10 reps each with 30 seconds rest between giant sets. While keeping the weight in this position, perform a lunge like you normally would with dumbbells or a barbell. Upper Body Circuit: Basic Russian Swing, Push Press, Snatch, One Arm Row – three giant sets of each exercise for 45 seconds with 30 seconds rest between giant sets. In our kettlebell world, Prometheus is going to be your progression in strength. Week 3 will incorporate more advanced exercises, and Week 4 will have circuits for you to perform intense workouts. Learn how to cook delicious healthy meals and snacks! Repeat for three circuits. This is truly a full-body kettlebell workout, you’ll be hitting every muscle in your body with these two compound exercises. In Greek mythology, Prometheus is a Titan, who is credited with the creation of man from clay, and who defies the gods by stealing fire and giving it to humanity, an act that enabled progress and civilization. Learn how real people made their transformations! If you lift with the right hand, then once it reaches your chest, catch it with your left hand, release the right hand, and repeat the movement with your left hand. Featured in 4 issues of the Iron Man magazine. If you're looking to switch up your traditional training, but would still like to burn fat and gain muscle, maybe it's time to consider kettlebell training. Stand with feet a little wider than shoulder width apart. (adsbygoogle = window.adsbygoogle || []).push({}); Russian Girevoy Sport Institute Kettlebell Coach, Cavemantraining Certified, IKFF Certified Kettlebell Teacher, Kettlebell Sport Rank 2, HardstyleFit Kettlebell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettlebells Level 2 Trainer, Kettlebell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more. If you click on the title of each exercise, there's a link to a video of someone performing each one. But in all three phases, you'll utilize just three kettlebell exercises: the double-kettlebell military press, front squat, and swing. PH: 1-800-537-9910 Depending on your level you will perform the circuit 1, 2 or 3 times. You can make these workouts your cardio for the week. Immediately repeat for the recommended reps. Repeat with both arms before going down for another pushup. Take a day off from kettlebell training. Without setting the kettlebell down, keep switching hands and counting down the reps: 5-4 … Return the weight to the starting position and repeat. Lunge: Take the kettlebell by the horns and hold it at chest level with elbows bent. This week we put all the exercises together into a cardio circuit. Repeat for the recommended number of reps. A jerk requires a clean, a clean requires a good insert and grip, download the free kettlebell grips PDF here. Start by holding the kettlebell just above the knee at arm's length with both hands. In the video, I demonstrate the workout with the BEAST (48kg/106lg) for the swings and rows and use a 32kg/70lb for the jerks. Perform three giant sets with 30 seconds rest between each giant set. Like traditional free weights, lifting kettlebells can target the entire body or isolate a specific muscle group. For example, on Monday of Week 1, do 3 sets of 5 reps of the double kettlebell front squat followed by 3 sets of 5 reps of the double kettlebell press. Slowly lower yourself down into a squatted position until your hips are below your knees. The original invention of the kettlebell has never been verified but a 143 kg (314.6 pounds) kettlebell at the Archaeological Museum of Olympia in Athens is believed to have been made during the times of the Ancient Greeks and used for demonstrations of strength. Return to the starting position and repeat. This makes the workout more challenging because you can lower yourself deeper than you could with your hands on the floor and you’ll have more difficulty keeping yourself stable. Check your inbox for your welcome email. The kettlebell swings are performed with a hip hinge which means you prevent movement in your ankles, there is flexion and extension in the knees and hips. Each exercise performed consecutively for 60 seconds followed by a 45 second rest period. TGU: From the Fetal position roll onto your back and hold the bell into the straight arm position. Keep the rest of your body as still as you can while you perform another circle in the opposite direction. That’s one rep. Repeat. Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites. Keep the weight close to your chest throughout the movement. Good to see kettlebells getting a rap for muscle gain, I've found them & suspension straps invaluable for core & connective tissue strengthening. Join 500,000+ newsletter subscribers! Input your search keywords and press Enter. Once the health benefits were discovered, they evolved into a training tool that was used by both the Russian military and Russian athletes for training. You can perform these workouts after your weight training or make them your cardio. Slightly bend your knees and push your butt out to get in the starting position. Build muscle, lose fat & stay motivated. Although closely associated with Cross Training, kettlebell workouts can still be challenging for traditional lifters, and still deliver results as far as muscular gains and fat loss. Perform each movement for 2 sets of 15 reps with 30 seconds rest between sets after your normal workout. Keep the kettlebell arm down and in it socket and the opposite shoulder away from the ear. Another way to describe this is a double-dip, the first one is to launch the weight up, the second one is to come under, and then you stand up. Perform this movement with both arms. Repeat for the recommended number of reps. One Arm Push Press: Lift the kettlebell to shoulder height. Cheers! The kettlebell jerk is a push press and then dip under with elbow fully extended and the arm positioned overhead. Start … Repeat for three circuits. Perform each movement for 3 sets of 15 reps with 30 seconds rest between sets after your normal workout.