Before I tell you anything about kettlebell training or kettlebell routines, I want to reveal a little secret.
Do you know that nervous and exciting feeling you get when you figure something out that nobody else knows? It’s that powerful feeling of knowing something that works and you are so excited that you don’t want to share it with anyone – you want to keep it all to yourself.
I’ve experienced that feeling before and that’s because I’ve figured out something cool – something POWERFUL! I’ve discovered one of the most effective fitness training tools on the planet. And I started getting such incredible results that I wanted to keep it all to myself.
This was over two years ago. Since then, I’ve slowly started to spill the beans. I’ve showed it to a couple of friends and they’ve started to get incredible results as well.
This is the story of the kettlebell and the power of kettlebell training.
What is so special about Kettlebell Training?
Kettlebells have been around for a really long time. Actually, they first made an appearance back in the 1700s where they quickly gained popularity in Tsarist Russia where strongmen and weightlifters were known as ‘girevik’ or ‘kettlebell men’.
Over the years, they’ve been used by athletes, military troops, police forces and average people like you and me to develop insanely strong, lean and injury-proof bodies. Sadly (and oddly) however, they never gained mainstream attention like some other fitness tools you might be familiar with.
In its simplest form, a kettlebell looks like a cannonball with a handle. Kettlebells are different from dumbbells because of where their center of gravity (COG) lies. Unlike dumbbells, the COG for a kettlebell is outside of your hand. This unique design changes how your body works with the weight. Many of the kettlebell movements rely on momentum which places a larger focus on the muscles in your body that are designed for deceleration and stabilization. These dynamic, multi-directional movements relate extremely well to real-life movements.
There are four key differences between kettlebell training and modern weight training:
- Modern weight training focuses on specific muscle groups; Kettlebell training focuses on specific movements.
- Modern weight training focuses on building strength; Kettlebell training focuses on building functional strength.
- Modern weight training separates cardio and strength training; Kettlebell training combines them.
- Modern weight training focuses on slow, controlled movements; Kettlebell training involves whole-body, dynamic movements.
I could write a book about all the remarkable benefits that kettlebell training can do for you. Well, actually, I did write a book about it. In fact, I put together a comprehensive kettlebell training guide that shows you everything there is to know about kettlebells and kettlebell training. And, for a limited time, you can grab a free copy of the brand new Ultimate Kettlebell Training Guide 1.0.
What is the best part about kettlebell training?
We’re all aware that ‘not having enough time in the day’ is the number one excuse for not exercising. Kettlebells help you combine strength, cardio and flexibility training all into one quick and effective workout. There is no need for any other equipment. In less than 30 minutes, you’re on your way to an incredible body.
I know this because I do them all the time.
There are dozens of exercises and, in the Ultimate Kettlebell Training Guide 1.0, I show you in detail how to perform and take advantage of the four most powerful kettlebell exercises. They are:
- Two-hand kettlebell swing
- Kettlebell snatch
- Kettlebell Turkish get-up
- Kettlebell Clean and Press
These are the exercises I use to do all of my kettlebell routines.
3 Powerful Kettlebell Routines
The thing I absolutely LOVE about kettlebells is their exhausting versatility. I have designed and performed so many workouts using solely this one fitness tool that your head would explode if I tried explaining it (just metaphorically :)).
The idea with kettlebell training is that once you understand and learn the fundamental movements, you can let your imagination run wild as you create dozens of unique kettlebell routines.
Here is my all-time favorite kettlebell routine. I call it the ARE WE THERE YET workout.
This simple yet effective workout follows the Tabata protocol because you will be alternating a short period of intense work with a shorter period of rest. I love doing this workout using the Kettlebell Swing but you can do it with any of the four exercises listed above (except for the Russian get-up). It goes a lil’ something like this:
Alternate between the following:
- 30 seconds Kettlebell Swing
- 15 seconds of rest
You will be doing this for a total of 5 minutes. That is one set. Each set equals out to 3.5 minutes of swinging and 1.5 minutes of rest. You’ll perform a total of three sets with 2-3 minutes of rest in between each set. It doesn’t sound like a lot, but it adds up.
The intensity of the workout depends on the weight of the kettlebell you are using and how strictly you are following the set times. I use an interval timing app on my iPhone to ensure I follow the times EXACTLY.
Once your fitness level improves, you can play around with the times. I am now at alternating periods of 45 second swings with 15 second rest. I use a 45 lbs kettlebell for this.
Give this workout a shot and let me know what you think. It sounds simple, but it is very challenging.
I know the title says “THREE Kettlebell Routines” but I’m only going to list one here. To get the other two, you’ll have to get my Ultimate Kettlebell Training Guide 1.0. It’s free so you have no reason not to get it! (I know- I’m so sneaky!)
The book is packed with everything you need to know about getting started with kettlebell training, how to pick the right sized kettlebell for yourself, how to take advantage of the incredible benefits of kettle training and how to perform four powerful kettlebell exercises. You will also get the other two kettlebell workout routines I’ve put together. One of them is actually a modification of Mike Tyson’s old-school protocols he used for his training!
What is your experience with kettlebell training? Do you do any unique kettlebell exercises or kettlebell routines? Please share in the comments below.