First things first. Although many workout routines for men come and go, kettlebell training is not a fad. Originating in Russia centuries ago, this form of training with weights is used for hundreds of years to simulate real world physical movements.
Today’s modern Kettlebells come in a variety of weights, typically measured in pounds, ranging from 2 kg to 80 kg (5 lbs to 175 pounds). The standard Russian kettlebell is 1 pood, which is approximately £ 15 or 16 kg. If you haven’t seen one before, imagine a ball of iron with a handle attached.
I’m using kettlebells for a couple of years now, as they fit perfectly into my fitness philosophy that convenience is paramount. Although you wouldn’t want to pack them in your luggage, kettlebell sets are relatively inexpensive and can be used at home.
You can make the most of kettlebell routines with only one or two different sizes of kettlebells. Moreover, if you have a gym membership, you probably have access to a rack kettlebell.
Kettlebells is a great method of using ballistic movements to mimic the movements of the real world. they are a dynamic and functional way to combine both cardiovascular and strength training, as well as they are nearly as versatile as free weights of modern day dumbbells, so they can be used for an incredible variety of exercises instead of weight lifting routines.
In this post, we will look at my favorite routine kettlebell and how you can incorporate it into your existing fitness routine.
WORKOUT goals: Strength training, core conditioning
Duration of exercise: 45 minutes
Cardiovascular warm-up 10 minutes of your choice.
Two-Hand Kettlebell Swing x 50
The first exercise is the simple pendulum. The back straight and you’re back, shoulder blades hold the kettlebell between your legs with both hands, with the feet must width apart. Starting with your knees slightly bent, the kettlebell swing until is at eye level and bring it, then back down between her legs.Is that a representative.
One Hand Kettlebell Swing x 25
Same as above, but start with the kettlebell in one hand.How do you bring it back down in between your legs, switch hands and finish with your other hand.Is that a representative.
Clean and Press x 25
A position slightly squatting with your feet shoulder width apart, hold a kettlebell in each hand, letting them fall between your legs with the back of the hands that faces another. Explode upward with kettlebells, bring them to your chest as you would with a wave of biceps, rotating handles for kettlebells are out of your hands with your fists together shoulder level. Bring the kettlebells up over your head.Bring them back to the starting position and repeat.
One-arm Kettlebell Snatch x 25
From a squatting position with your feet shoulder width apart and keeping the kettlebell with one hand between her legs. beginning on the hips, initiated an upward swing on kettlebell until it is directly overhead, pushing and driving it up as your arm vertical approaches above the shoulder and straighten legs. Bring the kettlebell back to the starting position and repeat on the other side is that a representative.
Close grip Kettlebell Pushup x 25
Find a kettlebell large enough to have a good amount of flat surface on the floor, put both hands on claws, extending your legs and spread your feet shoulder width apart. Perform push-ups with both hands on the handle.
Cardiovascular cool 10 minutes of your choice.
I hope you can work this routine of kettlebell on your fitness plan. Certainly think it to be a fun way to incorporate strength conditioning on my system and I hope you do as well.
Need more ideas? Here are some successful Body Building Techniques
The most successful body building techniques incorporate proven weight routines. A weight routine is a set of exercises, done in repetition, that develops specific parts of the body. For example, to build chest muscles, a body builder may use a weight routine that incorporates flat bench press (3 repetitions), bench dumbbell (2 repetitions) and inclined bench press (3 repetitions). The other important function a weight routine serves is to split a training program so different muscle groups are used.
Dumbbells are a common piece of equipment used to build bigger biceps. The most popular technique to get the desired result is to hold the dumbbell closer to the inside of the plates. Routines for building biceps include dumbbell curls either inclined or standing, or both.
Building Chest Muscle
Good chest muscle building exercises are routines that incorporate bench presses and flyes. An even more effective way to build chest muscle is to split the chest into 3 zones – upper, middle and lower. By working each separately, using exercises that specifically target that area, you can build up some impressive chest muscle fairly quickly.
For instance, do your upper chest exercises on a 30-45% incline bench. Incline barbell and incline dumbbell flyes are excellent for working upper chest muscles. On the other hand, the lower chest muscles are best exercised using a 30-45% decline bench. You would use decline barbell and decline dumbbell flyes to build these muscles. A flat bench works best for the middle chest muscles. So you’d do flat barbell and flat dumbbell flyes on a flat bench.
Moving Onto Shoulder Training
The shoulders are made up of 3 main muscles – the lateral, anterior and posterior deltoids. Effective shoulder training to get big shoulders requires working all 3. The anterior deltoid usually gets some work in chest workouts. To build up the lateral and posterior deltoids requires additional exercises targeting these two muscles. Generally the best way to do this is with heavy barbell and dumbbell pressing in short reps as opposed to a lot of rep work with lighter weights. You should also focus on shoulder exercises that work effectively with progressive overload, a technique used to progressively add more weight to what is being lifted.
Matching Up The Back With Back Exercises
The back is one area many body builders overlook. But if you want your back to match up with those impressive chest, shoulder and bicep muscles, you will need to include back exercises in your bodybuilding routine.
Good workouts for the Lower Trapezius or lower back muscles include stiff-legged good mornings and hyper-extensions. For the middle back muscles or Rhomboids, you can do a seated cable row and bent-over barbell rows. Your Latissimus Dorsi will benefit from wide-grip lat pull-downs and pull-ups. And last but not least, try upright rows and barbell shrugs for your Trapezius.
But before starting any body-building workout, be sure to warm up properly. This will reduce the risk of damaging muscles and tendons. Stretch the muscles you’re going to be working. Also avoid lifting more weight than your body can capably handle to avoid serious injury.