Kettlebell lifting is a great way to get a full-body workout in a short period.

Kettlebell exercises are available at home for all categories, from the advanced athlete to the beginner.

What benefits can you get from using kettlebells in your workouts?

Features of training with weights

Kettlebells take some getting used to - their unique shape and weight distribution make them different from dumbbells.

If you're just starting out with kettlebells, it's a good idea to consult with a trainer to reduce the chance of injury.

You can also learn the movement technique without weights first before adding weight to the exercises.

What benefits do you get from working with kettlebells?

• Combine cardio and training. Type movements will increase strength and endurance - this is the most effective mode of loading the whole body.
• Due to its intense nature, the duration of the workout is short, which is suitable for busy people. Kettlebell fitness has all the benefits that come with high-intensity interval training.
• Kettlebells are small in size and portable, so training can take place both in the room and in the park at home without the need to visit the gym.
• When performing exercises with weights, the shoulder joint does not turn out, as when working with a barbell. On the contrary, such a load strengthens the tendons and ligaments, making the joints more rigid and less susceptible to injury.

Kettlebell training helps build muscle mass, which burns fat stores throughout the day, while increasing your .

The distribution of mass in kettlebells recruits a large number of stabilizer muscles and targets the target muscles through a wider range of motion. Even isolation exercises with dumbbells and barbells do not give such an effect.

Kettlebell lifting uses complex movements of the entire body that cannot be replicated on machines. Kettlebells should not be confused with regular strength training. Kettlebell exercises focus on proper movement patterns rather than muscle action.

Exercises with kettlebells

In kettlebell lifting, competitions are held in two disciplines: the long push and the double event, which consists of a short push of two kettlebells and a snatch of one kettlebell.

The winner is selected based on the number of repetitions completed in the allotted time period. Exercises are performed with a weight of 16 kg, 24 kg and 32 kg.

Power juggling for men requires exercises with a 16 kg kettlebell, women and juniors handle smaller weights from 8 to 12 kg. Kettlebell fitness includes a larger number of different exercises. Standard weight of weights for their implementation:

• women: 4–12 kg;
• men: 12–20 kg.

The weight should be selected so that you can perform the exercises 10–12 times per set.

Press

• In a standing position, with your feet shoulder-width apart, grab a kettlebell at the level of your upper chest with one hand.
• Press the kettlebell upward overhead, turning your elbow so that your palm faces forward. Lock your hand in this position.
• Slowly lower the kettlebell into a rack position, engaging your latissimus dorsi muscle.

After a series of repetitions, press with your other arm. This exercise can be done with two weights at the same time or in turns. When alternating movements, keep the second kettlebell stationary as you press.

Squats

• Hold the kettlebell with both hands at shoulder level or use two kettlebells.
• Look straight at all times and squat as low as possible. Knees point forward. You should squat between them, keeping your torso and head upright.
• Pause at the bottom and rise into a standing position, pushing through your heels.

Deadlift

• Begin the exercise by placing a kettlebell on the floor in front of you.
• Legs slightly wider than shoulders. Make sure your toes are in line.
• Squat down and grab the weight with your hands. Push through your heels and straighten up with the weight.
• Keep your back straight and bend over again, moving the kettlebell toward the floor.

Jerk

• Legs are slightly wider than shoulders. Take the weight with both hands and place it between your legs. Pull your buttocks back, bend your knees. Make sure your back is straight and look forward.
• Raise your hips and swing the kettlebell vigorously, pushing it up to shoulder height. The arms are relaxed and straightened.
• Then allow the kettlebell to return to the position between your legs and repeat the swing.

The exercise can be done with one hand or alternate hands, switching them between each other.

Push

• Place a weight in front of you. Bend your knees slightly, bend over and grab the weight.
• Take a swing to create momentum. Move the weight to your chest and straighten your body vertically.
• Then do a squat and push the weight up above your head. In the top position the hand should be locked.
• Lower the kettlebell to the floor and do the next rep.

The push can be performed with two weights at the same time. This is the hardest exercise in kettlebell lifting. When pushing along a long cycle, the kettlebell is constantly hanging.

Muscles involved

Kettlebell exercises are basic; they help develop strength, coordination and endurance. All movements involve the hips, buttocks, back and shoulders.

• The hips, primarily the quads and hamstrings, provide the majority of the momentum during the lifting phase of the kettlebell swing.
• The muscles of the abs, buttocks, pelvis and lower back strengthen the corset, which helps your body develop balance, strength and agility. Working these muscles during exercise stabilizes the spine.
• The latissimus dorsi and deltoids help lift the weights to chest level. These muscle groups also act as stabilizers during the upward movement.

The non-profit watchdog group American Council on Exercise tested the effectiveness of kettlebell exercises. On average, participants burned 13.6 calories per minute aerobically and 6.6 calories per minute anaerobically. In total, each athlete burned more than 20 calories per minute.

The researchers concluded that this high rate of calorie burning was due to the large number of muscles used and the pace at which the movements were performed.

At the same time, during training, the participants recorded a heart rate of about 86–99% of the maximum.

Precautionary measures

A few safety tips to keep in mind before starting kettlebell training:

• Start all movements from the hips.
• Don't slouch or bend at the waist.
• Keep your elbows straight and don't tense your arms.
• Keep your shoulders in the sockets, do not bend your wrists.

Unless you plan to compete in kettlebell lifting, there is no reason to swing the kettlebell to extremes and put too much weight on it.

At best, you will not be able to complete the workout; at worst, you will get injured. To reap the benefits of these exercises, use weights that allow you to perform a high number of repetitions.

Balance must also be maintained in the amount of training with weights. Don't forget that the exercises involve the whole body and there is a strength component, so your muscles will need time to recover. For beginners, 2-3 workouts per week are enough.

There are many types of kettlebells, but they mainly differ in weight and technique. Today I want to talk to you about the standard kettlebell, and show you what 16 kg you can do. All these exercises are divided into exercises with two weights and with one and involve all muscle groups of our body without exception.

So first the complex exercises in pictures with one kettlebell.

Raising the kettlebell forward

Place one weight between your legs as shown in the photo. Bend your legs slightly at the knees. Then forcefully yank the kettlebell forward, raising it to 90 degrees with your body. At the top, your back should remain straight. Swing the kettlebell back and forth as if you were passing an object from behind your legs to the front. Change your hand every 8-12 times. The kettlebell should swing so that you feel the tension.

Lifting the kettlebell up

Similar to the previous exercise, only in this case you change the direction of the weight so as to lift it up above your head. The trajectory of the weight will slightly resemble the English letter J, and not an arc, as in the previous case. Change your hand every 8-12 times.

Clean kettlebell lift

Place a kettlebell on the floor between your legs. Lean forward and grab the kettlebell while keeping your hips back. Immediately pull the weight up with force and turn your arm in the chest area so as to throw this 16 kg weight over your shoulders. Then, using the push, yank the kettlebell up and over your head. Then return to the starting position, do the required number of times and repeat with the other hand.

Lifting a kettlebell up from a sitting position

Squat down and throw the weight over your shoulder. Place one arm forward for balance. Then lift the weight up. Pause for a second and come back. Repeat with the other hand. During the exercise, make sure you are sitting well and your buttocks and calves are tight.

Mill

Raise the grilla up above your head. Then push your hips back as shown in the photo and lean to the side, reaching your free hand to the floor. You can bend your knees slightly. Pause for a second and come back.

Lifting a kettlebell from a lying position

Lie on your back and raise one arm up with the weight. Always keep it upright. Then you need to climb up. Do this alternately, bending first your left and then your right leg at the knees. After that all that remains is to climb up. Return back in the same way. Do 8-10 times, then change hands.

Now exercises with two kettlebells.

Lifting two weights up

Throw two sixteen-kilogram weights onto your shoulders at once. Take a deep breath, then lift them up in a straight line. As you exhale, slowly lower the weights back down. Your abs should be tense throughout the entire exercise.

Push-up

Similar to the previous exercise, only in this case the weights rise upward with a push of the body. To do this, bend your knees slightly and then forcefully pull them up. Then lower them in exactly the same way.

Bent-over kettlebell row

This exercise is similar to the bent over row. Place both weights on the floor between your legs in front of you. Bend your knees and lean forward almost to a straight line with the floor or slightly higher. Keep your back straight! Then stretch your arms up. Elbows should be pressed to the body. Hold for a second, then lower the weights to the starting position.

Kettlebell row from a lying position

Place both weights on the floor and assume a prone position with your hands on them. Then pull one hand with the weight up, while simultaneously turning your body slightly to the side, as shown in the photo. At the top point, pause for a second and return to the starting position. Then repeat on the other side.

Pistol with a weight

A pistol is a squat on one leg. Regular squats with 16kg kettlebells may be too easy for most, so I recommend giving this exercise a try. The technique is very simple. Hold the kettlebell with both hands in front of your chest, and when squatting, put one leg straight ahead. Then you go back up. To add even more stress to yourself, do it as slowly as possible.

Well, you can do regular squats in the same way, only with two weights.

These are the basic and best exercises with a 16 kg kettlebell that can be performed by beginners. Although, by and large, the weight of the kettlebell does not play any role, you can do this set of exercises with a 24 kg kettlebell, or indeed any weight, even 32 kg, it all depends on your strength and level of training. Also be sure to watch the exercises in the video above about strength training with kettlebells.

Reading time: 23 minutes

A kettlebell is a sports equipment for strength and cardio training, made in the shape of a sphere with a cast handle. Exercises with a kettlebell have their own characteristics and differ from those more familiar to us.

We offer you detailed material about the advantages and disadvantages of training with a kettlebell, as well as a selection of effective exercises with a kettlebell for strengthening muscles and burning fat.

Kettlebell: what is it for and effectiveness

Kettlebell exercises are designed to train the entire body, developing functional strength, agility and endurance. Kettlebell training simultaneously provides strength and cardio, so with the help of this equipment you can strengthen muscles, burn fat and improve body contour.

Kettlebell training develops strength, endurance, agility and balance while challenging both your muscles and aerobic endurance. The birth of kettlebell lifting dates back to 1885, while Russia is considered the country of origin of this sports equipment. For example, in Spanish the kettlebell is called “pesa rusa” (literally “Russian weight”). In English, a kettlebell is called a kettlebell because it is shaped like a teapot.

Now kettlebell lifting has become widespread all over the world, but it is especially popular in the USA. Kettlebells are used by American athletes in both team and Olympic sports. Kettlebell exercises are often found in CrossFit and other ultra-intensive group programs. For example, Chris Hemsworth used weights in preparation for filming the movie Thor.

Features of kettlebell training

Kettlebell training is equally suitable for both men and women. Exercises with weights are especially often used in such areas as:

• team sports

Do not confuse kettlebell training with classic strength training for muscle growth. During a kettlebell exercise, you'll be focusing on the movements, not the muscles. Kettlebell training develops your functional strength, meaning it is more focused for learning motor actions and developing physical qualities: strength, endurance, flexibility, speed and coordination abilities. This sports equipment is great not only for training in the gym, but also for training at home.

Kettlebell exercises are generally not intended for bodybuilding or anabolic training. Kettlebell lifting helps accelerate muscle growth and shift stagnation in strength training, but it has virtually no effect on muscle growth. Basic exercises with a kettlebell do not involve an isolating load; they are aimed at improving functional fitness and explosive strength. Therefore, training with a kettlebell is more suitable for those who want to lose weight, get rid of excess fat, accelerate muscle growth, and move the plateau in strength training.

What muscles work during kettlebell training?

During exercises with a kettlebell, the maximum Large muscle groups are involved in the work: the back and legs. The muscles of the arms and shoulders, chest, buttocks, and abs also work. Kettlebell training is ideal for general fitness; basic kettlebell exercises help develop all major muscle groups at the same time. You can use a kettlebell for isolation exercises instead of dumbbells, but the true purpose of the kettlebell is still a full-body workout.

Anyone who has worked out with a kettlebell at least once could feel the peculiarity of the load during the exercises. The unusual shape of the weight makes work the stabilizer muscles, working them through a wide range of movements. For example, exercises with dumbbells and barbells affect the stabilizing muscles to a much lesser extent. Weak stabilizer muscles cause poor posture, as well as discomfort and pain in the neck, back and lower back. This is due to the fact that the back muscles are not able to properly support the spine.

So, during training with kettlebells they work especially actively:

• leg muscles (quadriceps and adductors)
• muscles of the back of the body (back, lower back, buttocks, hamstrings)
• core muscles (abdominal muscles and stabilizer muscles)
• shoulder girdle muscles

In order for your kettlebell training to be effective, It is very important to learn how to evenly distribute the load between the muscles of the back and legs. Many people make the mistake during kettlebell training by working intensively with their back and arms, without including their legs, the strongest muscle group, in the work. This will not only reduce the effectiveness of your workouts, but can also lead to a back injury. It is the muscles of the thighs and buttocks that should provide the impulse for swinging and pushing movements, and not the muscles of the arms.

Are kettlebells effective for weight loss and muscle growth?

In one of the American studies on kettlebell training, an experiment was conducted in which they revealed the high energy consumption of exercises with a kettlebell. It has been found that when performing exercises with a kettlebell, on average, you burn about 20 kcal per minute or 1200 kcal per hour of training! The researchers explained this fact by the fact that during kettlebell training, a large number of muscles are used, and also the high tempo at which kettlebell exercises are performed is maintained.

Therefore, training with kettlebells is very effective for losing weight and burning fat. If you want to reduce your fat percentage and strengthen your muscles, you can do kettlebell training 2-4 times a week for 20-45 minutes. Since kettlebell lifting already involves cardio and strength training, you don’t have to add other classes to your plan.

But for muscle growth, training with kettlebells is not the best option. Kettlebell exercises help develop functional fitness and explosive strength, but for muscle growth it is better to use dumbbells and barbells. However, kettlebell exercises can help you avoid strength training plateaus and speed up muscle growth, so you can incorporate kettlebell training into your routine every 7-10 days.

Benefits of training with kettlebells:

1. Kettlebell training combines cardio and strength training, which means you will train less, but more effectively.
2. The kettlebell allows you to work efficiently on all muscle groups without exception: shoulders, arms, chest, back, abs, buttocks, legs.
3. Exercises with kettlebells perfectly train the heart muscle and develop endurance.
4. This is a fairly durable and wear-resistant projectile that will serve you for a very long time, unlike expanders, for example.
5. Kettlebell training helps build a lean, muscular body with toned muscles and minimal body fat.
6. Exercises with kettlebells involve a large number of muscles throughout the body at the same time, which means you can get in shape as quickly as possible.
7. Kettlebell training helps strengthen the muscular corset, which stabilizes your spine.
8. Exercises with kettlebells are aimed at developing agility, speed, and coordination, which is why they are so popular in team sports.
9. Kettlebell exercises strengthen tendons and ligaments, making joints stronger and less susceptible to injury.
10. The kettlebell helps improve mobility and range of motion without static positions or prolonged stretching.

Disadvantages of training with kettlebells:

1. The kettlebell is not the most effective tool for working on muscle growth.
2. High risk of injury, especially for those just starting to play sports.
3. Exercises with kettlebells put stress on your back, which can lead to spinal problems.
4. High-quality weights made of durable materials are quite expensive.

Kettlebell training is not recommended for those who have problems with the cardiovascular system, musculoskeletal system, injuries or recent surgeries. Before starting training with kettlebells, be sure to familiarize yourself with the correct technique for performing the exercises, and if necessary, consult a doctor.

Top 30 kettlebell exercises

We offer you a unique selection of exercises with kettlebells that will help you work all the muscles of your body, increase endurance, burn fat and improve body contour. After the exercises, a ready-made lesson plan is given that you can follow.

Read also:

14. Forward Lunge with a Kettlebell

25. Kettlebell push-ups

29. Pullover with triceps weights

Thanks to YouTube channels for the gifs: shortcircuits with Marsha, Live Fit Girl, Max's Best Bootcamp, RdellaTraining, CardioHatersTraining.

Ready-made kettlebell lesson plan

We offer you a ready-made plan for training with kettlebells: for the upper body, for the lower body, for the abs and for the whole body . If you want to work on muscle mass, then perform no more than 15 repetitions with the maximum possible weight. If you want to work on fat burning and definition, then perform exercises for 15-20 repetitions with a medium weight.

If you set aside one day for kettlebell training and plan to train the whole body, you can perform all the suggested exercises in one approach. If you train the upper and lower body separately, you can perform each exercise in several approaches or repeat the exercises sequentially in several circles.

Kettlebell exercises for the upper body:

15-20 reps 10-15 reps (each arm)10-15 reps (each arm) 15-20 reps 10-20 repetitions (can be from the knees)
• Kettlebell pullover for triceps: 10-20 reps

Abdominal exercises with kettlebells:

10-15 reps 10-15 reps (each side)20-25 reps (each side)10-15 reps (each side) 10-15 reps 30 seconds (each side)

Kettlebell exercises for the lower body:

10-20 reps 15-20 reps 10-20 reps 15-20 reps 10-15 reps

Full body kettlebell exercises:

10-15 reps (each arm)10-15 reps (each arm) 10-20 reps 10-20 reps 10-15 reps (each leg) 10-15 reps 5-7 reps

1. Be sure to warm up before your workout and cool down after your kettlebell workout. When preparing to perform exercises with a kettlebell, the muscles and ligaments should be well warmed up.
2. Choose the weight of the kettlebell based on your strength capabilities: the last repetition in the approach should be performed with maximum effort. You can start training with a 4 kg (for girls) and 8 kg (for men) weights, gradually increasing the weight of the apparatus.
3. If you already have sufficient training experience, then on average the recommended kettlebell weight for men: 16-24 kg, for women: 8-16 kg.
4. During exercises with a kettlebell, keep your back straight and do not slouch. During squats, move your pelvis back to protect your lower back from injury.
5. Try to keep your hands in a neutral position, without any bending. You can use special wrist braces to help you support your joints.
6. Perform each exercise slowly while maintaining complete control. Do not swing the weight and perform exercises quickly and at speed. Proper exercise form is the most important thing in kettlebell training.
7. If you are working on muscle growth, you should not do kettlebell exercises more than once a week. Kettlebell training allows you to develop endurance and explosive muscle strength, which will help move the plateau and provoke muscle growth. But for anabolic training it is better to use dumbbells and a barbell.
8. If you have two kettlebells available, you can perform exercises using both kettlebells at the same time. Please note that in this case the kettlebells must be the same size to avoid imbalance in muscle development. Examples of exercises:

How to choose kettlebells

Whereas previously kettlebells were sold in weights of 4 kg, 16 kg, 24 kg and 32 kg, now you can find almost any kettlebell weight you want. The greater the weight of the weight, the higher its cost. Depending on the material used, weights are divided into plastic, neoprene, cast iron and steel.

1. Plastic weights

Ideal for training at home, they do not create much noise when colliding with a surface, and the furniture and floor will remain safe and sound. The downside of plastic weights is that their service life is shorter compared to, for example, cast iron or steel. Although if you buy plastic weights from trusted brands, they will last you a long time.

2. Cast iron weights

These weights are worth choosing for those who value reliable quality. Cast iron weights have high anti-corrosion properties, they are time-tested and will serve you for a long time. But if used carelessly, cast iron weights can scratch the floor or even cause injury to the user.

3. Steel weights

Weights made of chrome steel have a pleasant appearance and reliable construction. In addition, such weights are also available with collapsible design, which is very convenient from the point of view of weight regulation. The price of steel weights is slightly higher.

4. Neoprene weights

The special feature of this type of weights is the soft neoprene coating. Such weights are not so often found on the market, but they are quite practical and safe. Especially suitable for beginners.

Plastic and neoprene weights are safer to use, they are better suited for home use and are cheaper. Cast iron and steel weights generally last longer and are more reliable over long periods of use.

If you are planning to purchase all-metal weights, it is better to get one that is covered with a rubber or vinyl coating to avoid scratching the floor and not creating too much noise. Weights are filled mainly with sand, cement and metal shavings.

Kettlebell training video

We offer you a selection of 15-40 minute workouts with a kettlebell for home that will help you strengthen your muscles and get rid of excess fat.

1. Full body kettlebell workout (40 minutes)

2. Full body kettlebell workout (30 minutes)

3. Full body kettlebell workout (15 minutes)

4. Interval training with kettlebells for girls (35 minutes)

5. Interval training with kettlebells for girls (20 minutes)

Kettlebells are simple, but very effective sports equipment for strengthening muscles, burning fat, increasing endurance, strengthening the cardiovascular system and the musculoskeletal system. Kettlebell exercises are a great addition to your workout routine, whether you're working on losing weight or building muscle.

Many workout programs include weighted exercises in the form of a kettlebell. The scheme is developed in such a way as to ultimately obtain the maximum result. The training plan includes a lot of familiar exercises.

This article is intended for persons over 18 years of age

Have you already turned 18?

All the nuances of training with a kettlebell

There are many sets of exercises with kettlebells that are aimed at developing different muscle groups. And their purpose varies greatly - some are designed to develop strength and endurance, while others are simply intended to build muscle mass (for example, in the neck area). There is also a set of cardio exercises that helps you quickly and effectively lose extra pounds. Therefore, before you start exercising, decide what result you want to get as a result of your training - a strong body with defined muscles or just a toned figure.

What weight is best to choose for training with a kettlebell?

The universal mass of a weight simply does not exist, so there is no point in looking for it.

To select the correct weight you need to consider:

• what type of training do you do (cardio or strength training);
• initial physical training (for beginners, a load of 32 kg will be simply unbearable);
• gender (weight for girls is slightly lower).

Fat burning workouts for women require the use of small weight equipment (up to 8 kg). There are several reasons for this, but the main one is that a correctly selected complex initially involves toning all muscle groups and weights are intended to better accelerate metabolism.

If it is important for a girl to pump up, then the minimum weight for a beginner is 8 kg. For men, the numbers are slightly different - 16 kg for beginners and 32 kg for more experienced athletes.

General kettlebell training after 40 years

This set of exercises is designed to keep the body in good physical shape at any age. Of course, if you studied well until the age of 40, then after that it is unlikely that anything will change significantly for you.

Another question is, if you are a beginner, you should start here carefully so as not to cause harm. The main thing to remember is that you should not strive for sky-high results and mind-blowing execution speeds. You should have a good measured pace without jerking or acceleration, as well as a minimum of repetitions. Loads need to be increased gradually, step by step and without fanaticism.

Circuit training with kettlebells

The most effective type of exercise. It consists of cyclically repeating several exercises with weights. This can be squats, bends, turns, swings with a projectile. The main feature of circuit training is its fast pace.

A short rest is allowed between circles, but it should not last more than a minute. This set of exercises does a great job of burning fat and also trains endurance. You need to start with 3 circles of 15 minutes each and gradually increase their number (you add not time or exercise, but circles).

Workouts with weights at home

The optimal kettlebell weight for home training is 8 kg for a girl and 16 kg for a man. Exercising at home should definitely begin with a warm-up in order to warm up all the back muscles and joints. You need to do the exercises at a moderate pace, starting with minimal loads and light weight of the projectile.

If everything comes easy to you, then increase the load during the next session (this way you can evaluate the effectiveness of the training and fully experience all the delights of soreness in those muscles that you didn’t even know about).

Weekly home workout program:

1. Mill exercise. The technique is the same as in the usual version, but a weight is used as weighting. A sufficient number of repetitions is 20.
2. Squats with a kettlebell all the way. 15 reps.
3. Standing kettlebell push. First, 15 times with each hand, then 15 times with both hands at the same time.
4. Kettlebell lunges are done 12 times on each leg.
5. Kettlebell bench press on a mat or mat - 15 times.
6. Kettlebell push-ups. Take a position on the weights. After each push-up, raise your hand with the apparatus vertically to the floor. It is enough to do it 10 times.
7. Exercise butterfly (swing). You need to take a standing position, feet shoulder-width apart, and pass the weight from hand to hand, moving it from front to back along the inside of the thigh. 25 reps.
8. Romanian cravings. Tilts with level bunks and raising the projectile strictly vertically. 20 reps.

For beginners, one circle is enough, and when the muscles get stronger, increase the number of circles. It will be very good if you spend your first workout with a qualified trainer (or just a “knowledgeable” friend) who will show you how to perform each exercise correctly. But if this is not possible, use video instructions from the Internet.

With this complex, only three workouts per week are enough to get excellent results. The main condition is that there must be at least one day of rest between workouts. During this time, your muscles will fully recover and will be fully ready for new loads.

If you are in excellent physical shape, you can try the same training program with a kettlebell, but with a weight of 24 kg or 32 kg. If you increase the weight of the apparatus in the first lesson, slightly reduce the usual number of circles - if it is easy, within a week you will reach your usual level.

Training with a 24 kg weight also needs to be distributed over days. The training program schedule should include an equal number of training and rest days (it is best to train every other day). You can also add a few exercises - for example, pistols, jerks or crunches. But I repeat - without sudden jerks and fanaticism (your body will not say “thank you” for this).

Crossfit workout with kettlebells

The CrossFit training program with kettlebells involves a high speed of execution and a large number of approaches without a break. With its help, the cardiovascular system, endurance, and strength are trained. But there is no increase in mass in CrossFit - the intensity of the training takes place without constantly increasing the weight of the equipment.

A variety of deadlifts, snatches, squats, swings, and lunges are quite suitable for CrossFit training. Literally all exercises can be done with weights in the form of a kettlebell.

But before you start high-intensity training, make sure you are in excellent health. For people who have problems with the back, joints, heart and blood vessels, as well as any chronic diseases, CrossFit is contraindicated in principle.

Training with kettlebells for strength

Strength training aimed at mass, its proper increase includes heavy loads on the main muscle groups. Kettlebells do an excellent job of this task, however, you should not forget about other equipment (barbell, dumbbells, horizontal bar).

The training program should include:

• various thrusts - from an inclination, vertical from the floor, to the shoulder, from a lying position;
• press - overhead, in a lying position, push-ups with one arm raised;
• squats;
• lunges;
• swings.

Choose a medium pace of execution, without sudden jolts. It is especially worth monitoring your breathing - it should be calm and measured. The pulse should not be higher than 70% of the maximum (220 minus your age).

Also alternate days of exercise with rest - for intense muscle building, two days off a week is enough.

Kettlebell training for fighters

An MMA program must focus on both strength and endurance. So it's somewhat of a mix of CrossFit exercises and strength training. But this activity requires a special approach.

Before training, be sure to do a warm-up - warm up all your muscles and stretch. A pyramid is formed from 10 basic exercises—squats, overhead press, bench press, Romanian deadlift, abdominal row, bent-over, push-up, mill, swing, swing, and lunge. On each step you use 5 repetitions of each.

First you do 3 exercises, then 4, and so on until you do all 10. A gradual increase in load promotes endurance, and weighting in the form of sports equipment helps build muscle strength.

Kettlebell Snatch Training Program

This set of classes does not require a lot of time, but you can count on good results after a month of hard work. Kettlebell snatch training should be done every other day for 1-3 months. To begin with, you need to use a minimum of 16 kg, gradually increasing the load to 32 kg.

This complex includes bench presses, pushes, static exercises with a weight held in place, as well as lunges and swings. The total training time is 20-30 minutes.

You don't have to spend hours in the gym to have the body of your dreams. An hour of training with weights at home is enough and you look just great.

Kettlebells are inexpensive and accessible equipment for home workouts. With their help, you can strengthen the muscles of the whole body and improve your physical fitness. Such classes are primarily aimed at developing functional qualities such as endurance, strength, coordination and flexibility. In addition, they allow you to make joints and ligaments stronger. You won't be able to build big muscles by training with dumbbells. But as a result of regular exercise, the body will become strong, sculpted and proportional.

WEIGHT LOSS STORIES OF STARS!

Irina Pegova shocked everyone with her weight loss recipe:“I lost 27 kg and continue to lose weight, I just brew it at night...” Read more >>

Show all

Features of the classes

Training with kettlebells is somewhat different from training with conventional dumbbells or a barbell. Their features are as follows:

• the body simultaneously receives strength and cardio exercise;
• functional qualities develop to a greater extent (strength, endurance, coordination, flexibility, speed, etc.);
• do not contribute to maximum muscle mass gain, but help overcome the training plateau when performing weight-bearing exercises;
• use stabilizer muscles much more strongly than during normal exercises, thanks to a wide range of movements;
• strengthen ligaments, tendons and joints, protecting against future injuries.

During training with a kettlebell, large muscle groups such as the back and legs are worked. The load also goes to the core muscles (abs, muscle corset of the back and spine).

Therefore, such exercises are very energy-intensive and contribute to accelerated weight loss. A plus to this will be the development of muscles that make the body elastic and toned.

Who is suitable for training with kettlebells?

Kettlebell fitness is suitable for people involved in other sports to improve their performance. For example, for boxers, performing exercises with a kettlebell can be used to train punching power.

But training with this apparatus also has its disadvantages. Firstly, they will not help you gain muscle mass as much as classic bodybuilding workouts with dumbbells and barbells. This is because kettlebells are not designed to apply isolating stress to the target muscles. They serve for a comprehensive workout of the entire body. Secondly, weights are not collapsible. Their weight cannot be reduced or added. Therefore, as your physical fitness improves, you will have to look for new equipment.

Both men and women can exercise with weights. Guys will be able to increase strength and emphasize muscle definition, and girls will be able to lose weight and make their body toned. But beginners should first learn the technique of doing exercises with their own weight and then gradually take on more and more weight. After all, without preparation you can get a back injury.

Older people should exercise with caution. During this period, accelerated loss of muscle mass occurs, ligaments and joints become weaker. But you shouldn’t give up weight training. They help strengthen the skeletal system and prolong active life. Older people over 60 need to exercise with light weight.

You can find kettlebells of various weights in sports equipment stores. The most common standard ones are: 4, 8, 12, 16, 24 and 32 kg.



Kettlebells of different weights



Best exercises

The big advantage of training with weights is that they can be done at home, in the gym and even on the street. To work out the whole body, two apparatuses of different weights are enough, with which you can perform exercises for all muscle groups. Such equipment will not take up much space in the house.

In addition, the high intensity of training allows you to reduce its duration to 20–40 minutes. Therefore, even very busy people can study right in the apartment.

Selecting the required weight of the projectile is quite simple. You need to take the weight in your hand and start lifting it above your head. If you managed to do 10–12 repetitions, then the weight was chosen correctly. For men, this weight is usually 16 kg. To perform leg exercises, you can use a heavier kettlebell - weighing 24 kg.

The set of exercises below is designed for the muscles of the whole body. All movements performed with weights are basic (multi-joint). They engage the buttocks, leg muscles, back, shoulders and abs.

You should exercise 2-3 times a week so that the muscles have time to recover, but do not return to their original state.



Arm press

One of the most popular kettlebell exercises is the one-arm press. It develops the muscles of the shoulder girdle and latissimus muscles.

Technique:

1. 1. Starting position - feet shoulder-width apart, back straight. Take the weight in your hand at chest level.
2. 2. As you exhale, you need to squeeze the projectile upward, turning your elbow. At the top point, the palm should be turned with the fingers forward.
3. 3. After this, you should slowly lower your hand.



The load should fall on the muscles of the back and shoulders. A slight push is allowed, but you cannot swing the body too much. Otherwise, the movement will occur due to inertia.

Swing in front of you

Swinging kettlebells in front of you develops the muscles of the whole body. This basic exercise provides both strength and cardio.

Technique:

1. 1. Take the weight with both hands. Place your feet wider than your shoulders and lower the apparatus between them.
2. 2. Squat down slightly, moving your pelvis back and bending your knees. The back is straight, the gaze is directed forward.
3. 3. As you exhale, straighten up and make a powerful swing of the kettlebell in front of you to shoulder level.
4. 4. Then allow the projectile to fall, returning to its original position.



During the exercise, you should tense the muscles of your legs and buttocks. During the swing, the shoulders and back are included in the work.

Squats

For more targeted work on the legs and gluteal muscles, you can use squats with a kettlebell.

Technique:

1. 1. Take the projectile with both hands and lift it to shoulder level. Straighten your back, place your feet shoulder-width apart or further.
2. 2. Sit down as low as possible. You cannot round or bend your lower back too much. The knees should not bend inward or go beyond the line of the toes.
3. 3. At the bottom point, you need to tense your buttocks and rise, pressing your heels into the floor.



It is easier to maintain proper technique when squatting with a kettlebell than with a barbell. In this case, you can go lower, stretching your buttocks more.

Deadlift

You can also do such a well-known basic exercise as the deadlift with a kettlebell. It involves large muscle groups - the back and legs. The muscles of the shoulder girdle and abs also receive load.

Technique:

1. 1. Place the weight on the floor. Feet slightly wider than shoulder width.
2. 2. Sit down, keeping your back straight, and grab the projectile with both hands.
3. 3. Straighten up, pushing your heels off the floor. Straighten your shoulders and chest.
4. 4. Then move your pelvis back again and squat so that the weight touches the floor.
5. 5. Perform the required number of times.


You can make the exercise more challenging and develop coordination by performing deadlifts on one leg. In this case, it is necessary to maintain balance and try to keep both legs straight.




Kettlebell Lunges

An excellent exercise for your legs and butt, as well as your arms, shoulders and back, is lunges with a weight raised overhead.

Technique:

1. 1. Stand up straight, place the weight at chest level. The elbow should be close to the body.
2. 2. Step forward and at the same time squeeze the projectile upward, turning your elbow and palm with your fingers forward. The angles between your knees and the floor should be 90 degrees.
3. 3. As you exhale, push your heel off the floor and return to the starting position, lowering the weight to your chest.



The technique for performing this exercise is quite complex, as it requires doing several movements at once. Therefore, it is recommended to perform it slowly at first.

Arm extension

You can pump up your triceps with a weight by doing overhead arm extensions.

Technique:

1. 1. Take the projectile in your hands and straighten them above your head.
2. 2. Place the weight behind your head, bending your arms. Elbows should be parallel to each other and close to the head.
3. 3. As you exhale, you should straighten your arms with a powerful movement. The elbows should extend completely, but care must be taken to ensure that there is no discomfort in the joint.



Under no circumstances should the load rest on the lower back. Therefore, you cannot bend it too much.

Bent-over rows

To strengthen your back muscles, you can do bent-over kettlebell rows.

Technique:

1. 1. Take an emphasis, leaning your right hand and foot on the bench. Place your left leg back a little, take the projectile in your left hand and lower it down.
2. 2. As you inhale, lift the weight, bending your left arm at the elbow at a right angle. This movement should be carried out using the muscles of the back, not the arms.
3. 3. After this, slowly lower your hand to its original position.



If after performing the exercise your biceps get tired, then it is being done incorrectly. The kettlebell should be pulled using the latissimus muscles.

Eight

With a kettlebell it is convenient to perform an exercise aimed at working the muscles of the core, legs, arms and shoulder girdle. It is called "eight" because the trajectory of movement is similar to this number.

Technique:

1. 1. Take the weight in your right hand and place your feet slightly wider than shoulder-width apart.
2. 2. Then sit down slightly and, placing the projectile between your legs, pass it to your left hand. The back should remain straight.
3. 3. After this, circle the equipment around the front of the leg and again take it into the right hand from the left.



Thus, you need to describe a figure eight around your legs. At first, performing the exercise may be difficult, since you need to clearly and step by step coordinate your movements. As you master the technique, you can increase the pace.

Squat push

One of the hardest exercises in kettlebell lifting is the squat push. It develops explosive power and is very energy-consuming.

Technique:

1. 1. Place the weights on the floor. Legs wider than shoulders.
2. 2. Sit down and take the shells in your hands. With a sharp movement, lift them to chest level.
3. 3. Then rise from the squat.
4. 4. Push the weights up, sitting slightly and straightening your arms completely.
5. 5. After this, return to the starting position, crouching and placing the apparatus on the floor.



You cannot immediately lift heavy weights in this exercise. To avoid injuring your joints, you need to carefully practice the technique.

Kettlebell crunches

With this exercise you can pump up your abs.

Technique:

1. 1. Sit on the floor and take the projectile in your hands, trying not to spread your elbows to the sides.
2. 2. Raise your legs bent at the knees above the floor, keeping your back straight.
3. 3. Turn the body and arms with the weight to the right. Hold for a couple of seconds and turn to the left.
4. 4. Perform the specified number of repetitions.


This exercise is aimed at working the oblique abdominal muscles. Their growth leads to an expansion of the waist. Therefore, girls are not recommended to use heavy weights.

Training program

To create an effective training program from the listed exercises, they must be placed in the correct order.

A training complex with 16 kg and 24 kg weights might look like this.

These exercises should be performed in a circle, without a break, in one approach. You will need to do 3-5 circles. You need to rest for 2-3 minutes between them.

You need to do this program 2 times a week. It is advisable not to miss classes. This should only be done if the muscles are still sore from the previous workout.

From time to time, the exercises can be replaced with the ones listed above. This will help diversify your training program.

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...