Weight is a versatile tool. With its help, you can develop almost everything physical qualities, including accuracy, agility, endurance, strength, speed. The complex of exercises that I am going to write about is designed to develop muscles. shoulder girdle and breasts, i.e. muscles that are above the torso. This complex is very powerful and allows you to increase not only strength, but also muscle volume in a fairly short period of time. For the first time, I got acquainted with this complex in the program of Steve Kotter. It consists of 8 exercises:
1. Press weights up from a prone position (exercise similar to dumbbell press) x10
2. Bent over rows x 5
3. Alternate kettlebell press standing x 5
4. Reverse exit with kettlebell x 5
5. Kettlebell snatch sitting on a chair x 5
6. Exit with two kettlebells sitting on a chair x5
7. Swing (mahi) with two kettlebells x 5
8. Pullover with kettlebell lying on the floor x 10
Implementation of the complex. Before performing, you must warm up thoroughly. Emphasis should be placed on the shoulder girdle and joints. Swing your arms clockwise and counterclockwise, rotate your arms above your head, take a rope or rope in your hands and straighten out in front of you, perform figure eights with your arms around your body. After that, take the weight and squeeze it over your head. Walk in this position for 10-20 seconds to stretch your joints, then change hands. When you feel that you are ready to start the exercise, finish the warm-up. Remember that the warm-up serves not only to warm up the muscles and joints and prevent injuries, but also for the right mental attitude.
The complex is performed in 3 approaches. Those. Complete all 8 exercises with no rest in between. After that, you can rest for 1-3 minutes and perform all eight exercises again. And so three times.
Kettlebell weight. The purpose of the complex is a balanced development of strength and increase in muscle volume, so the weight of the kettlebells must be selected accordingly. If you are a beginner, try doing a complex with 16 kg kettlebells. You must choose the weight of the kettlebells yourself so that you are able to perform the required number of repetitions, but not with ease, i.e. the weight of the kettlebells should not be “warm-up”.
1. Press kettlebells up from a prone position
The exercise is similar to the dumbbell bench press. Lie on the floor, take a kettlebell in each hand (so that they rest on the forearms) and press up. The number of repetitions is 10 times. Watch your breath, lowering the weights - inhale, squeezing - exhale.
You need to complete 5 repetitions. If it is too easy for you to perform the exercise with one kettlebell, take two kettlebells in one hand. Make sure your back is straight. Be careful, when working with two kettlebells in this exercise, you can pull a muscle.
After the first two exercises, the muscles feel pretty tired, but you need to tighten up and perform 5 presses with each arm. Get up in initial position(weights rest on the forearms and chest, the back is straight, the legs are shoulder-width apart). Press with one hand, return it to its original position and immediately press with the other hand. The number of repetitions is 5. When doing the bench press, firmly squeeze the handles of the weights, try to strain the whole body. Squeeze out while exhaling.
If you usually do this exercise with 16kg, try doing 5 reps with a heavier weight. At first it will be hard for you, the kettlebell will fall, but over time you will adapt. When performing, press the elbow to the torso to stabilize the arm. After that, the exercises on the chair begin.
A jerk of the kettlebell on a chair is performed to turn off the muscles of the legs and lower back from work and isolate the muscles of the shoulder girdle. Sit on a chair (preferably not high), put the weight on the floor. Perform a snatch of the kettlebell, return it to the sp. and repeat the exercise. Kettlebell snatch on a chair is performed 5 times with each hand.
If you can’t complete this exercise, replace it with regular standing snatches.
The exercise is performed on a chair for the same reasons as the previous one. Likewise, if it is difficult for you, replace it with a regular output with two weights.
The exercise is similar to the single kettlebell swing, but the double kettlebell swing is an advanced version. If you find it difficult to perform this exercise correctly with a full range of motion, grab a heavier weight with both hands and swing with it.
8. Pullover with a kettlebell lying on the floor
Lie on the floor with the kettlebell behind your head. Take a kettlebell reverse grip(i.e. the bottom of the weight should be facing up, not down). On straight arms, do Roundabout Circulation because of the head, which ends in the lower abdomen. If you have ever done a pullover with dumbbells, then you will understand what we are talking about. Do 10 reps.
After completing all 8 exercises, rest, but do not sit down, it is better to walk around and breathe deeply, so the load on the heart will be less. Over time, try to reduce your rest time. Perform three approaches, i.e. three circles of 8 exercises. After that, you can safely rest.
This complex should be performed no more than 3-4 times a week, because. you must be able to recover next workout. If you want to develop the muscles of the shoulders, arms and chest, as well as increase your strength, then this complex will help you with this. It can be performed in combination with cardio (weight cardio complexes and running, etc.). Those. on Monday, Thursday, Saturday, perform a kettlebell complex for the muscles of the shoulder girdle, on Tuesday and Sunday - give the body an aerobic load. It all depends on your individual abilities and well-being.
I decided to translate the article Mastering the Floor Press by Anthony Diluglio. Translation is free, not claiming to be professional. The original article can be found here:
http://kettlebellinc.com/kettlebellinfo/v2-2/images/MasteringTheFloorPressPg-1L.jpg
Attention: despite the information in the article, before embarking on any self-treatment, it is recommended to consult the effectiveness of this treatment with sports doctor.
Kettlebell Floor Press... I always include the floor press with most of my clients. Believe it or not, getting people to include their chest in a chest exercise is quite a challenge. Sounds stupid, but it's true. The traditional bench press is the cause of many shoulder injuries. You go to a simple gym and, as a rule, someone will definitely stretch their chest and anterior delta along with the ballistic rebound of the bar from the chest.
I learned about the benefits of the floor press a couple of years ago after I accidentally injured my shoulder while rock climbing. I had a labral tear in my left shoulder. The doctor ordered to do the operation as the only the right way treatment. Fuck it! I returned to my gym looking for a rehab option.
The kettlebell press from the floor allowed me to engage my chest through the full range of motion without using/isolating my shoulder. I needed to work through this area without exacerbating the problem. First important point this is "squeezing the shoulder blades together" or as I call it - "make a shelf of the shoulder blades and rest them on the floor." Also known as "shoulder compaction," this technique creates incredible tension in the chest... even before you even start the bench press.
Now pull the kettlebell towards your chest, as if you would like to explosively tighten your latissimus dorsi . Try to touch the floor with your triceps and release this tension in latissimus dorsi back to lift the weight up. It should feel like you are pushing yourself into the floor away from the kettlebell... BUT NOT PUSHING the kettlebell away from you. You have to understand this idea, otherwise you will start losing tension and raising your shoulder... which is very bad.
I'll give you an extra hint: to create even more tension and more pressing power, try the following:
Lift the leg opposite the working arm off the floor (for example, push with your left hand, lift your right leg), 15-30cm is enough. Keep your lifted leg tight. This will create tension in your serratus anterior muscle (read: rib muscles) and oblique muscles of the abdomen. By adding this extra load, you can squeeze out more and get bench press bonuses that you didn’t even know you had. I use this exercise with all clients. Many have avoided surgery, as have I. All these guys were ordered by doctors to stop training. In turn, you can offer them to lie down and die!
About the author.Antonio DiLuglio is a well-known trainer in the USA, who founded the Art of Strength corporation, with the aim of spreading physical education. The result was a whole range of different adaptations, even a gym franchise and working with everyone from coaches and Hollywood stars to ordinary residents who were refused assistance by the health system.
Take your strength to the next level with these kettlebell workouts.
If you're short on time (like most of us are), pick a kettlebell on your next trip to the gym. Why? Weight-lifting It is both cardio and strength training. According to a recent study, subjects who performed four weeks of kettlebell lifting (16 kg on average) increased their rate of tissue oxygen uptake (VO2) by 6%, which is oxygen, which is a reliable indicator of health. of cardio-vascular system and which the body can effectively use during high-intensity training
In the same study, subjects who did circuit training for the same amount of time did not increase VO2. At the same time, a number of other studies confirm that kettlebell training effectively increases strength, and has more effect on muscles than jumping squats.
The beauty of kettlebell training - with the right approach - is their versatility. “Just one thing, but so many exercise options, ranging from high-intensity fat-burning kettlebell workouts to low-rep strength workouts. They are great for strength development. hip joint without the risk of injury, as occurs with deadlift.
We have prepared for you five programs that will help you understand how to properly train with kettlebells.
- Supersets for fast results
- Five Exercises to Gain Muscle or Lose Fat
- Five the best exercises on the press
- Circuit training for strength
- Training of increased complexity using two kettlebells.
But before we move on to the exercises, let's decide on the choice of projectile.
- professional standard“I love professional kettlebells (see picture above) because they are the same size regardless of weight,” Turner explains. "It's handy when doing difficult exercises».
- Cast iron“I prefer cast iron over rubber. I think they are more durable. This allows you to perform high-quality exercises such as the kettlebell wrist pull, when you need to transfer the weight of the whole body to them.”
- Ideal weight “For men, I would recommend a weight of 16-20 kilograms. They're heavy enough to load the muscles and pump up the kettlebell, yet light enough to allow for high-intensity exercises and high reps."
A set of exercises with a kettlebell for all muscle groups
The beauty of kettlebell training programs is that dynamic, natural movements help you simultaneously benefit from both fat-burning cardio training and heavy-weight muscle-building training. In order for the training to be the most effective, we have collected exercises in supersets.
How to perform
Perform one set of ten repetitions of the first exercise in the superset, and then immediately ten repetitions of the second exercise. Rest for 60 seconds and repeat. In total, you need to complete four supersets. Rest two minutes and move on to the next superset. For exercises on one side, in the first approach, perform exercises on one side, then on the other. For progression, add one rep to each set until you reach 15, then increase the weight and start again with 10 reps.
Why it works
Is it possible to pump up kettlebells according to this training program? Undoubtedly. This program includes three supersets, which are a pair of exercises performed one after the other without a break. In the first superset, the emphasis is on the chest, back and core muscles. In the second, we work out the press in a standing position, and in the third - in a horizontal position. As a result, the heart rate accelerates, which allows you to effectively burn fat and pump big, strong muscles press.
Approximate weight
Ideally, you should use a 16kg kettlebell for the first two supersets and a 12kg kettlebell for the last.
Superset 1. Compound Advantage
Work your entire upper body with just two exercises.
1A. Bench press on the floor
Lie on the floor, hold a kettlebell in each hand at chest level. Straighten one arm and push up, lifting your shoulder off the floor and twisting your torso. Lowering one arm, straighten the other in the same way. Alternately repeat the arm press in a calm rhythm.
1b. Wrist traction weights
Get into a plank position with straight arms and weights. Pull one up, moving your elbow back toward your hips. Lower the kettlebell, repeat with the other arm. Keep your core in tension, make sure that the hips are motionless.
Tip: “This is a great core and back exercise that helps increase stability and therefore core strength,” Turner explains. “To complicate the exercise, bring your feet as close as possible.”
Superset 2. Dynamic Strength
Use your core muscles to hold yourself in position.
2A. "Mill"
2b. "Eight"
Slide the kettlebell back between your legs, moving from one hand to the other. Swing the kettlebell back and forth with one hand, then repeat the movement with the other. Try to keep the movements as smooth as possible.
Tip: "This is a great core exercise because the specificity of the movement requires the abs to be constantly tensed for effective balance."
Superset 3 Core Benefits
Finish your workout with exercises that “burn through” the abdominal muscles.
3A. Bench Press
Holding two weights above your head, sit on the floor, bend your knees. Slowly lower yourself to the floor, moving the projectile towards your chest. Tighten your abdominal muscles to rise to the starting position, push your arms straight up.
3b. Moving the kettlebell in the plank
You can perform each set of exercises with kettlebells at home or in the gym from the place of training, the result will not change.
Advice: « Good way diversify the plank. The farther from the body you put the kettlebell, the more difficult the exercise becomes. To further complicate the exercise, you can slightly lift the projectile off the floor.
5 exercises to burn fat and gain mass
These five kettlebell exercises will help you lose weight and build muscle at the same time. Use such a weight of the kettlebell that the last repetition of the last exercise is given to you as hard as possible, but without breaking the technique. Choose training complex according to your goals:
fat burning
If your goal is to get rid of extra centimeters, do 10 repetitions in each exercise. Fat burning kettlebell training is performed in a circle, with no rest in between. Then rest for 60 seconds and repeat the circle. In total, you need to do five circles.
Load increase: Add one rep for each round until you reach fifteen. Then move on to heavier weights, while again starting with ten reps.
Set of muscle mass
If your goal is dry muscle mass, perform 12 repetitions in each approach, then rest for 45-60 seconds. It is necessary to do 4 sets of each exercise, resting no more than 90 seconds between exercises.
Load increase: Add one rep for each round until you reach fifteen. Then move on to heavier weights, while again starting with 12 reps.
1. Kettlebell push
Swing the kettlebell between your legs while moving your hips forward. Once it reaches belly height, extend your elbow back and lift your arm under and around the kettlebell to get into a kettlebell-on-chest position, then lower it between your legs and repeat.
Tip: “Make sure you don’t take the kettlebell too far away from your body. It's a great exercise for developing strength."
2. Press from behind the head
Get into a kettlebell chest position at shoulder level with your elbow tucked into your side for extra support. Push straight up over your head using the most efficient way to reduce stress on your shoulder joint.
Tip: “Start with your elbow under the kettlebell, then push your arm into a straight line, gradually turning it around so that your palm is facing forward in the final position. If you are using big weight, then you can start from chest».
3. Kettlebell snatch
Swing the kettlebell between your legs while moving your hips forward. When it's just below chest level, bring your elbow back and lift your arm under and around the kettlebell, using the momentum you've gained to bring the kettlebell straight over your head.
Tip: “Try to avoid having your arm under the kettlebell and don’t press in a single movement. The exercise should be performed in one smooth movement.
4. Mill
Starting position: standing straight, kettlebell in an outstretched arm above your head, legs wider than shoulders. The distribution of weight should be shifted towards the side that holds the weight. While looking at the weight, lower your body down until your other hand touches the floor.
Tip: "The Windmill exercise looks intimidating, but it's worth doing for core strength and stability." shoulder joint. This exercise is also great for stretching the back of the thigh.”
5. Moving the kettlebell in the plank
Stand in a plank position on straight arms, the body forms a straight line from the crown to the heels, put a weight on the right side. Pass your left hand under the body, take the kettlebell and move it to the left side. Repeat on the other side.
Five of the best kettlebell exercises for the press
Exercises with own weight great for working out the basic strength of the abdominal muscles. But if you want to get a stone press with clearly visible cubes, then you need to add weights to your training. One of effective ways- weights.
We have already talked about and want to expand the list with movements with additional weight.
“I use kettlebells because they are versatile. They allow you to perform basic exercises, and exercises for all muscle groups, suitable for both beginners and professionals, they can be used both in the gym and at home, ”explains co-founder of a fitness club in London, strength increase specialist Ashton Turner. “Exercising on one side unbalances the body, forcing the body to use the muscles more to stand still. Any movement behind the head, for example, "The Mill", in addition to balance, also requires the involvement of the core muscles.
How to perform
Do three sets of ten reps, rest 45 seconds between sets, 90 seconds between exercises. To increase the load, add one repetition per set to each workout until you reach 15. Then move on to heavier kettlebells, while again starting with ten repetitions.
Why it works
These exercises develop your anti-rotation abilities, making you stand on your feet more firmly. Also, this training program will allow you to achieve a stone press, and work out the oblique muscles of the abdomen and lower back with high quality.
1. Pressing kettlebells lying on the floor
Lie on the floor, hold a kettlebell in each hand at chest level. Straighten one arm and push the kettlebell up, lifting your shoulder off the floor and twisting your torso. Lowering one arm, straighten the other in the same way.
Tip: “Lying on the floor increases core stability, thus reducing the risk of injury,” Turner explains. “I invite my clients to “imprint” bottom back to the floor. This helps prevent arching in the lower back and turning off the abdominal muscles.”
2. Mill
Starting position: standing straight, kettlebell in an outstretched arm above your head, legs wider than shoulders. The distribution of weight should be shifted towards the side that holds the weight. While looking at the weight, lower your body down until your other hand touches the floor.
Tip: “The Windmill exercise looks intimidating, but it’s worth doing to strengthen the core muscles and stability of the shoulder joint. This exercise is also great for stretching the back of the thigh.”
3. Side press
Starting position: kettlebell at shoulder level. Tighten your core muscles, lower your body to the side while straightening your arm. Try to keep the kettlebell as still as possible, move your body instead. When you reach the bottom point, return to the starting position.
Tip: “Great exercise for the obliques because you need to keep your balance while pressing the kettlebell from the body. The lower you go, the greater the intensity of the exercise becomes, and the center of gravity also shifts.
4. Bench Press
Holding two weights above your head, sit on the floor, bend your knees. Slowly lower yourself to the floor, moving the weights towards your chest. Tighten your abdominal muscles to rise to the starting position, push your arms straight up.
Tip: “Sitting up straight, pull your pelvis up, and as you lower yourself, twist your back, trying to touch the floor with each vertebra in turn. The slower you move, the stronger the abdominal muscles work.
5. Moving the kettlebell in the plank
Stand in a plank position on straight arms, the body forms a straight line from the crown to the heels, put a weight on the right side. Pass your left hand under the body, take the kettlebell and move it to the left side. Change hands and repeat the movement.
Tip: “A good way to diversify the plank. The farther from the body you put the kettlebell, the more difficult the exercise becomes. To further complicate the exercise, you can slightly lift the kettlebell off the floor.
Circuit training with kettlebells for strength
"The purpose of this circuit training with kettlebells - increased strength, ”explains London fitness club Evolve 353 trainer Ashton Turner. “Great workout for athletic development, while much easier in terms of technique compared to the Olympic bench press. The selected exercises are transferred to other types of load, for example, running and jumping. They also allow you to develop strength, focusing on the muscles of the back. This means that this training is great for people involved in rugby and football.”
How to perform
You can do both circuits and the final exercise, or if you are short on time, one of the two circuits and the final exercise. During circuit training, all exercises are performed in a circle, one approach each, without rest. Keep track of the time in which you manage to complete the circle and try to reduce it by at least a couple of seconds with each workout - this is a great motivation and a way to track progress.
Circuit training 1
1A. Mahi kettlebell with one hand
Repetitions: 8-12 per side
Stand straight with your feet slightly wider than your shoulders. Tighten your core muscles, pull your shoulder blades together, and pull the kettlebell back between your legs to start swinging. When you feel a stretch in the back of your thigh and buttocks, drive your hips forward as you swing the kettlebell in front of you. Squeeze your buttocks as much as possible and lift the weight to shoulder level.
Tip: “Exercise is good for developing a sense of balance. When swinging the kettlebell with one hand, you must maximize the tension of the core and oblique muscles of the abdomen to prevent twisting of the body.
1b. Kettlebell snatch with one hand
Repetitions: 8-12 per side
Start by swinging the kettlebell with one arm, but when it is between your legs, shrug your shoulders back and up so that the kettlebell is as close to your body as possible. Raise your elbow to lift the kettlebell up. When it is level with the elbow, rotate your arm under the weight and push up until the kettlebell is directly above your head.
Tip: “This exercise is good for developing strength because it involves multiple muscle groups at once and requires extra effort to complete the movement. It also allows you to increase the strength and stability of the shoulder joint.
1C. Moving the kettlebell in the plank
Repetitions: 16-24 each side
Start in a plank position on outstretched arms, place a kettlebell on your right side. The hips should be twisted, and the core muscles should be tense throughout the exercise. Pass your left hand under the body and grab the kettlebell. Move it to the other side, keeping your hips straight. Lower and repeat with the other hand.
Tip: “One of the main conditions for working on strength in this exercise- tense core muscles. This exercise allows you to understand how to control the muscles of the core, and also develops a sense of balance.
Circuit training 2
Do one set of each exercise in order. Rest 60 seconds between rounds. Only eight circles.
2A. Mahi with two kettlebells
Repetitions: 8-12 per side
Stand straight, feet slightly wider than shoulder width, take a weight of the same weight in each hand. Tighten your core muscles, pull your shoulder blades together, and pull the kettlebells back between your legs to start swinging. When you feel a stretch in the back of your thigh and buttocks, drive your hips forward while swinging the kettlebells in front of you. Squeeze your buttocks as much as possible and raise the weights to shoulder level.
Tip: “By swinging with two kettlebells, you increase the weight used, which allows you to work more effectively for strength.”
2b. Push of two kettlebells
Repetitions: 8-12 per side
Start in the same way as if you were doing kettlebell swings. Once they reach belly height, extend your elbows back and raise your arms under and around the kettlebell to get into a kettlebell-on-chest position, then lower them between your legs and repeat.
Tip: "This is an explosive strength exercise."
2C. Wrist traction
Repetitions: 8-12 per side
Get into a plank position with straight arms and weights. Set your legs a little wider than usual for greater stability, tighten the muscles of the core and buttocks. Pull one kettlebell up, moving your elbow back to your hips and bringing your shoulder blades together. Shift your body weight to the other hand. Lower the kettlebell, repeat with the other arm. Keep your core in tension, make sure that the hips are motionless.
Tip “This is a great core and back exercise that helps increase stability, and therefore strength, of the core muscles. To complicate the exercise, bring your feet as close as possible.
Final exercise
3. Mahi with two hands
Time: 60 seconds
In one minute, perform as many swings with both hands as possible, then rest for a minute. write down best result and with each subsequent training, try to improve it. However, the focus should be on the technique of the exercise, and not the number of repetitions. Only 8-10 approaches.
A set of exercises with two kettlebells for a double result
When you understand the beginner exercises and learn how to properly perform basic exercises with kettlebells, such as swings, bench presses and jerks, you can move on to a more difficult option. “Using two kettlebells is a level of difficulty, as such exercises require a developed sense of balance and muscle control,” explains Ashton Turner, trainer at the London fitness club Evolve 353. “Also, two 16kg kettlebells seem lighter than one 32kg.”
How to perform
Do three sets of ten reps, rest 45 seconds between sets, 90 seconds between exercises. The second exercise involves alternating kettlebell presses up for each rep. To increase the load, add one rep per set to each workout until you reach 15. Then move on to heavier kettlebells, while again starting with ten reps.
Why it works
By using two kettlebells instead of one, you are not breaking any rules. It doesn't matter if you use one kettlebell or two, the load increases in the same way. The main thing is to make sure that you perform the exercise equally with both hands, otherwise you risk earning a serious injury to the shoulder joint.
1. Mahi with two kettlebells
Swing the kettlebells between your legs until you are in a neutral position (this activates gluteal muscles). Try to keep your wrists as close to your hips as possible. At the top, tighten your gluteal muscles to reduce the load on the lower back.
Tip: “Step your feet a little wider than when doing the same exercise, but with one kettlebell. This way you have enough space for both kettlebells, and you can work your thighs, glutes, and hamstrings more effectively.”
2. Kettlebell Press
Stand up straight into a kettlebell chest position, then follow deep squat. Alternately perform a kettlebell press from behind your head, looking in the direction of movement of the projectile.
Tip: "Great test for the hips and thoracic spine as well as shoulder stability."
3. Snatch with two kettlebells
Swing the kettlebell between your legs while pushing your hips forward. When they are just below chest height, bring your elbows back and raise your arms under and around the kettlebell, using the resulting momentum to bring the kettlebells straight over your head.
Tip: “Try to avoid having your arms under the kettlebells and don’t do the press in a single movement. The exercise should be performed in one smooth movement. Two kettlebells greatly increase the complexity and effectiveness of the exercise, since you need to perform the same movement with both shoulder joints.
5. Double press from behind the head
Get into a kettlebell chest position, holding the weights at shoulder level with your elbows tucked into your side for extra support. Push the kettlebells straight up over your head in the most efficient way possible to reduce stress on your shoulder joint.
Tip: "Make sure both elbows are directly under the weight during the push and the weight is directly over the shoulders during the completion of the rep."
Kettlebell is a bowling ball-shaped projectile with a handle that is great for cardio and strength exercises and also for stretching exercises. Kettlebell exercises at home or in the gym are great for both muscle growth and fat burning. Start by choosing a kettlebell weight that suits you - usually women choose 8-16 kg, and men 16-32 kg, although these weights may vary depending on the exercise. It's okay if you start with light weight and gradually increase it! The number of repetitions and approaches will depend on the intensity and level of training.
For most of these exercises, we recommend doing 3-5 sets of 10-30 reps. Do not forget to follow the technique of their implementation. We advise you to start training under the guidance of a trainer or an experienced athlete to make sure that you are doing everything right. Ready? Then let's start!
Mahi kettlebell (Russian swing)
muscles
Level: initial
How to perform: stand up straight, legs are nonsense wider than the hips. Grasp the kettlebell handle with both hands, palms down. Bend your knees a little and drive your hips back, lowering your torso down, but not too much - this is not a squat! Then, in a smooth but vigorous movement, move your hips forward and swing the kettlebell forward. Remember that the movement should come from the hip, not from the arms, when you return to the starting position. Lower the weight back between your legs and continue swinging for 12-15 reps.
Mahi kettlebell with one hand
muscles: shoulders, back, hips, buttocks, legs
Level: Beginner/Intermediate
How to perform: the exercise is performed in the same way as the previous one, only here you hold the handle with one hand. While swinging with one hand, move the other hand as well to give more momentum to the movements. Change hands when the projectile is between the legs. Try to do 10-12 reps with each arm.
Kettlebell pull with two hands
muscles: back, arms, shoulders
Level: Beginner/Intermediate
How to perform: You will need 2 kettlebells for this exercise. Place them on the floor in front of your feet with your legs slightly bent. Then bend over, take the weights in your hands and pull them towards your stomach. Keep your elbows close to your body and your back straight. Lower the weight back. Do 12-15 reps.
"Eight"
muscles: arms, back, press
Level: average
How to perform: put your feet slightly wider than your hips, lower yourself into a squat a quarter. Keep your back straight and chest forward. Take the kettlebell in your left hand and circle it around your left leg, then return it to the position between your legs again. Pass the kettlebell to right hand and circle it around your right leg. Continue to perform these movements, thus describing the number "8" in the air. Do the exercise for one minute.
Squats with a kettlebell on the chest
muscles: legs, buttocks, back
Level: average
How to perform: stand up straight, hold the kettlebell on your chest with both hands, keep your elbows close to the body. Lower yourself into a squat, pushing your hips back and planting your heels on the floor. Stop when your thighs are parallel to the floor or slightly lower. Return to the starting position and do 15-20 reps (or more). And remember, quality over quantity!
Kettlebell pull to the chin
muscles: shoulders, arms, buttocks, legs
Level: average
How to perform: Spread your legs slightly wider than your hips, turn your socks at an angle of 45 °. Place the kettlebell on the floor between your legs, squat down, tighten your core muscles and grasp the kettlebell with one hand. Then, straightening your legs and pushing off the floor with your heels, rise from the squat, at the same time lifting the weight up to the chin until the arm is bent at the elbow. Sit down again and take the kettlebell in your other hand. Do 10-12 repetitions for each hand.
Kettlebell press lunges
muscles: shoulders, back, arms, abs, buttocks, legs
Level: average
How to perform: stand up straight, hold the kettlebell on your chest with both hands. Arms are bent, palms facing each other. Lunge forward, lifting the kettlebell over your head. Return to starting position. Perform 10-15 reps on each leg.
Kettlebell pull to shoulders
muscles: back, legs, shoulders, arms
Level: average
How to perform: Spread your legs slightly wider than your hips, put the weight on the floor between your legs. Bend your knees, push your hips back and grasp the kettlebell with both hands. Extending your legs, pull the weight to your shoulders, spreading your elbows to the sides. Remember that the force must come from the hips and the arms must be fully bent. Keep your core muscles tense throughout the exercise. Lower the kettlebell back to the floor and do 12-15 reps.
"Russian twist" with a kettlebell
muscles: abs, oblique abdominal muscles
Level: average
How to perform: Sit on the floor, bend your knees and place them hip-width apart. Feet should be in contact with the floor with the entire surface. Holding the kettlebell with both hands on your chest, tilt your torso back at an angle of 45 °. Rotate your torso to the left and right at the waist, moving the kettlebell across your body.
"Mill"
muscles: shoulders, back, abs, obliques, thighs
Level: advanced
How to perform: take the kettlebell in your right hand, while the socks should be turned to the left at an angle of 45 ° to it. Raise the kettlebell over your head, lock your arm and keep your eyes on the weight (this will help keep your shoulders straight). Shift your body weight onto your right leg and begin to bend forward. In this case, the right hand should be in a straightened position above the head, and the left hand should be directed to the floor (the position is similar to the triangle pose in yoga). Slowly return to the starting position, controlling every movement. Do 6-8 reps for each side of the body.
One-arm kettlebell press
muscles: chest, arms, core
Level: average
How to perform: Lie on the floor and straighten your legs. Take a kettlebell in your hand, palm inward, and place it next to you. Raise the kettlebell up by twisting your wrist so that your palm is facing your feet. Return the kettlebell back to the starting position. Do 6-8 repetitions.
Rotation of the kettlebell around the body
muscles: back, arms, abs, obliques
Level: advanced
How to perform: Spread your feet hip-width apart and hold the kettlebell with outstretched arms at chest level. Bring the kettlebell behind your back with one hand, and pass it to the other, thus rotating the projectile around the body. Do 8-12 repetitions, and then reverse the direction of movement.
Mahi kettlebells with movement to the sides
muscles: legs, buttocks, back
Level: Intermediate/Advanced
How to perform: take a kettlebell and start swinging with both hands (see exercise number 1). When the projectile is down between the legs, take a step to the side with your right foot; then, when the kettlebell is again in the upper phase of the exercise, place the left foot to the right (that is, so that the legs are together). Continue to the right (10-15 steps) and then to the left.
Deadlift with kettlebell
muscles: legs, buttocks, arms, back, abs
Level: Intermediate/Advanced
How to perform: Place the kettlebell on the floor between your legs. Squat down and grasp the kettlebell with both hands. Maintain a straight back. As you lift the weight, tighten your core and glutes, and keep your arms straight. Do 12-15 repetitions, following the execution technique.
Mahi kettlebell with cleanup
muscles: legs, buttocks, back
Level: advanced
How to perform: hold the kettlebell in your hands between your legs. Swing it forward to shoulder level, but do not lower it back down between your legs, but bend your arm and press your shoulder against your body so that the kettlebell is at chest level (“chest lift”). Lower the projectile back to the floor and do 10-15 repetitions.
Army bench press with kettlebells
muscles: shoulders, arms, back
Level: advanced
How to perform: grab 2 kettlebells and take the weight to your chest. While pressing the weights up, lean forward so that the weights are behind your head. Return the weights to the starting position on the chest. Do 10 or 20 reps depending on your working weight.
Push in scissors with a kettlebell
muscles: shoulders, chest, back, legs
Level: advanced
How to perform: take the weight on the chest with the palm forward. Then bend your knees and, jumping up, spread your legs and squeeze the kettlebell up (the so-called “scissors push”). Maintain a stable body position! Stand with your feet together, holding the kettlebell above your head, and then lower it down. Repeat the exercise. To start, do 4-6 reps on each side of the body.
Kettlebell snatch with one hand
muscles: shoulders, chest, back
Level: advanced
How to perform: hold the kettlebell in your hand between your legs, bent at the knees. Pushing off the floor with your toes, jerk the kettlebell into a position on your chest, resting your shoulder on your side. From this position, press the kettlebell up over your head. Then return the projectile to its original position between the legs. These movements make up one repetition. Try to do 6-8 reps.
- Plank with kettlebell pull
muscles: press, arms, back
Level: Intermediate/Advanced
How to perform: Take the weights in your hands and take the plank position. Raise one kettlebell to chest level. Remember that the elbow should be close to the body. Lower the kettlebell back to the floor and repeat the movement with the other hand. Do 6-8 repetitions for each arm, or do the exercise until you feel a burning sensation in your muscles!
Lifting the body with a raised kettlebell
muscles: press, arms, back
Level: Intermediate/Advanced
How to perform: Lie on the floor with your legs extended. Take the kettlebell in your right hand and lift it up. Then bend left leg at the knee and begin to raise the torso, leaning on the left hand. If you feel the abdominal muscles tense, then you are doing everything right. Raise your torso completely to be in a sitting position. Slowly return to the starting position. Do 8-10 repetitions for each side of the body.
Push-ups with kettlebells
muscles: chest, arms, back
Level: Intermediate/Advanced
How to perform: These are regular push-ups, only with kettlebells in hand. Take kettlebells in both hands, take a prone position and do push-ups. Kettlebell push-ups are harder than floor push-ups. Perform 10-15 repetitions.
Push-ups with kettlebell rows with one hand
muscles: chest, arms, back
Level: advanced
How to perform: take a kettlebell in your right hand and take an emphasis lying down. Do push-ups, but in the upper phase of the exercise, bring your shoulder blades together and pull the weight towards you so that the projectile is about 15 cm from the body. Return to starting position. Perform 5-8 reps with each arm.
Kettlebell exercises are great way diversify your workouts. As is the case with ordinary strength training, 2 classes per week will be a great start. Do not hesitate to include kettlebell exercises in your routine. training program, performing along with them exercises with dumbbells, body weight, as well as cardio. Give each muscle group rest (usually within 48 hours). Before you start doing exercises on your own, work out with a trainer. And remember that correct technique is the key to a safe, effective and fun workout!
According to materials:
http://greatist.com/fitness/22-kick-ass-kettlebell-exercises
I can already hear the screams from gyms Worldwide:
… you can only do CARDIO with kettlebells!
… with kettlebells they only do swings and nothing else!
… weights are pampering for schoolchildren!
Due to some trainers, some people have the misconception that kettlebells are exclusively related to cardio training and should not be heavier than 6-8 kg. Therefore, it is not surprising that many do not consider kettlebells as a base for building muscles.
But despite this…
kettlebells are the best for building strength and muscle mass!
However, do not forget the following important aspects construction:
Exercises with kettlebells for mass
It doesn't matter what you train with, with your body weight, barbell, dumbbells or kettlebells. If you progress in weights, then your body will adapt, become bigger and stronger. The increase in working weights and time under load is the main factor in muscle growth.
Proper nutrition
How well do you eat? Literally, what do you have in your hands right now? If you want to build a powerful body, then your muscles must get enough protein.
Eat, eat and eat again, but remember that quality is just as important as quantity. Sure, you can build muscle from the thousands of calories in hamburgers and french fries, but the quality of your food should come first.
Complete rest
Roughly speaking, rest does not have to be paid for and it is easily accessible, as well as endlessly useful in building your body. Muscles have to work hard in training, muscle cells are destroyed during exercise.
But with subsequent rest, they are restored and become even a little stronger and larger - this is a natural reaction of the body.
And if you have achieved harmony in the above, then below you will find six exercises with kettlebells that are most suitable for building strength and mass.
Kettlebell exercises leading to mass gain
#1. Rise to the chest with a bench press of two weights
This powerful exercise(technically consisting of two) - basic in mass gain. Lifting with a bench press of two kettlebells involves large muscle groups, leading to their growth, provided that the weight of the kettlebells is correctly selected and the recovery is appropriate.
#2. Squats with kettlebells
Squats are the royal exercise for building strong legs. With them, you will increase the strength of not only the legs, but also strengthen the muscles of the core and muscles of the shoulder girdle.
#3. Alternate bench press
The problem with kettlebells is that it is impossible to perform a full-fledged classic bench press with them, but not everything is so bad. Lie down on any flat surface and alternately press weights, lower them without clapping your elbows on the floor.
Try to get the weights to meet in the middle of the lift-lower, in fact, this exercise is more difficult than it seems. To increase the load on the lower chest, perform a bench press from a half-bridge position.
#4. Alternate bent over row
Just like with the bench press, make sure that the kettlebells meet in the middle of their path. This exercise will keep your back in tension, and will also load your shoulders, biceps and core muscles well.
An additional advantage of this exercise is that it also loads the buttocks with quadriceps, due to which the body is held.
#5. Snatch of two kettlebells
A snatch of two weights will help build big, strong shoulders and back. Look at weightlifters and think about how they could lift heavy barbells over their heads if they had a weak top part body?
#6. twisting
Unlike the previous exercises performed with two kettlebells, this exercise is performed with one. By adding this exercise to your training program, you will see amazing growth and the ability to lift more weight in other exercises.
That's it, now you know six great exercise to build a strong body. What's next? And then we will draw up a training program based on them!
Weight training program with kettlebells
Rest no more than 60 seconds between sets, exercises in groups B-D perform in a circle, with a rest of no more than 60 seconds between circles.
A1: Double Snatch - 3 sets x 6 reps
B1: chest raise with bench press (Double Clean & Press) - 3 sets x stairs up to 6 reps *
B1: Squats (Front Squat) - 3 sets x stairs up to 6 reps *
C1: twisting (Bent Press) - 5 sets x 3 reps per side
D1: Seesaw Row - 3 sets x 8-15 reps
D2: Alternate Bench Press (Seesaw Floor Press) - 3 sets x 8-15 reps
Notes
* Do 1 rep of each exercise, then rest for a few seconds. Perform 2 repetitions of each exercise, rest a few seconds. Repeat until you reach 6 reps.
Try to reduce the rest time with the same weights with each workout. After the rest time is reduced to ~45 seconds, increase the weights of the kettlebells. IN different exercises you may need kettlebells of different weights.