Let me tell you what you need to know about kettlebells!
If you don’t have money to invest on a gym membership, if you are an athlete, if you want to burn fat using whole body movements , if you want to develop power, if you dont have much space, if you like to train outdoors, if you’re not scared of a tough workout, if you want to look awesome, if you want to give everything to your workout and achieve the body you have always dreamed of then they are for you!
However, if you think walking on a treadmill watching Eastenders to burn 500 calories to earn yourself the right to a chocolate bar will get you results then……..kettlebells are probably not for you; leave them to those of us who are willing to do whatever it takes to achieve our goals, without letting anybody get in our way.
So if you fall into any of the categories mentioned above I recommend you get your hands on a set or even just one. If you are a member of a gym, see a coach and have a go, you will never look back (even you……yes YOU the treadmill hamster going nowhere fast). Possibilities are endless with kettlebells, you can develop power, you can burn fat, you can get strong, you can get fit…..what more do you need?
You can do them in your front room, in the park, in the gym, in your bedroom. You can swing them, clean them, snatch them, row them, press them, even juggle them if you so wish.
If you’re a fighter you can use them for mental toughness training, grip strength, posterior chain development and all over conditioning.
If you want fat loss try a metabolic circuit using whole body movements.
If you want strength and power get yourself some HEAVY bells and keep the reps low and the recovery long.
For an all over body workout grab yourself 2 kettlebells maybe 12kg or 16kg, depending on how much of a badass you are (I’m not going to differentiate between men or women here, I know a lot of badass girls who would embarrass a lot of guys when it comes to kettlebells) and perform the following circuit 3-5 times around with a couple of minutes recovery or until you can breathe again/stop shaking.
Kettlebell Swing (Single or Double) x 10
Kettlebell Clean (Single or Double) x 5 each arm or x 10 double
Kettlebell Snatch (Single or Double) x 5 each arm or x 10 double
Kettlebell Press (Double) x 10
Kettlebell Front Squat (Double) x 10
Kettlebell Renegade Row (Single) x 10 each arm
So if you’re bored with conventional lifting and machines (you shouldn’t be using these anyway) then get yourself a kettlebell and start swinging your way to an awesome body. The results will speak for themselves. Or then again you could carry on pounding that treadmill every day…..let me know how that goes for you.
Strength and Conditioning Specialist – Rob Stevens