How do you use kettlebells? Specifically, what's your approach when using the tool?
I don't think I've ever really talked about how I specifically use kettlebells in my training (at least not in a while), so here's what I do. Kettlebells are a big part of how I train and always will be. Of course, it all depends on the specific goal I’m training for. You’ll see what I mean in a minute.
We all know that there are many great tools available for training, but I like to keep things simple. And kettlebells are definitely one of the most simple and effective tools we have available. They're no fad or gimmick and they can provide a large number of benefits in terms of general strength, specific performance goals, conditioning, fat loss, lean muscle building, movement, mobility, flexibility and more.
Let me share with you my training approach and how I specifically use kettlebells.
It basically comes down to these 6 areas:
1) A complete and comprehensive overview of the benefits of kettlebell training2) An understanding of the limitations to kettlebells - are they a "one-stop-shop" for everything?3) What you need to know about the 2 main styles of kettlebell training4) Specific steps for how to get started - and advice to elevate your training to the next level5) The key exercises to focus on - whether you're beginner or advanced6) Key resources for learning and advancing with kettlebells
WHAT THIS GUIDE REPRESENTS
This guide represents the definitive guide to kettlebell training available online today.
Here's a simplekettlebell swing program to build strength and power with the one-hand kettlebell swing.
I call this the "Equalizer" because you progressively take things up to another level to "equalize" your volume with a heavier kettlebell.
It's a very simple progression - and it works. Check it out.
The Turkish Get Up (TGU) is one of the most valuable exercises for every fitness enthusiast and athlete.
This isn't even a question.
The TGU is an exercise that offers improved movement skills, dynamic strength, powerful and resilient shoulders, and a high level of mobility and stability.
If there's a "breakthrough" exercise for most people, this is it.
What makes the Russian style kettlebell swing such a unique exercise?
Specifically, what makes the exercise so unique and effective for optimizing back health?
It's so valuable, that I wrote a recent article for StrongFirst about my personal experience and how the kettlebell swing has greatly contributed to keeping my back strong and pain-free after a major injury years ago.
But, what specifically makes this exercise different compared to other major lifts and exercises?
Does the kettlebell snatch really improve aerobic capacity?
The answer may seem obvious to those who’ve expereinced the power of the full body explosive exercise, but now we have new science to support the claim.
If you know anything about the kettlebell snatch, I'm sure your guess would be as good as mine in that it would improve cardiovascular fitness with the right training protocol.
But, would you guess a signfiicant improvement in just a few short weeks with minimalist snatch based program?
There's a brand new study that looked at the kettlebell snatch in 17 female collegiate soccer players and it's a very interesting study on the continued benefits to support the latest science in the area of kettlebell training.
Kettlebell minimalist workouts are time efficient and simple.
They are focused on the basics.
Despite the time saving element, they should also extremely effective.
There's no doubt, time is a challenge for many of us and sometimes we just need to get in a quick training session.
With that in mind, here's a streamlined 3 days-a-week training program built around the kettlebell fundamentals.
Simple, efficient and effective.
The Turkish get up is an amazing and powerful exercise that's evolved quite a bit over the years.
I mean, who wouldn't benefit from this exercise?
It's a "one stop shop" for a lot of things.
In the most simple terms, the Turkish get up (TGU) is getting up from the ground and then going back down, ideally under a heavy load.
Of course, there's A LOT more to it than just getting up and going back down, but there's been a big evolution of this exercise.
And, it's critical to get the movement down before adding any type of external load or weight.
Notable benefits of the TGU are: