Contributed by Jean Claude Vacassin
Essentially a kettlebell is simple cannonball-like object with a handle that provides a versatile alternative to a dumbbell. They are becoming increasingly popular with people who want simple and time efficient workouts that yield results.
The awkward shape of kettlebells means that they are well suited to particular movements and in some cases make exercises more challenging, which in our attempts to get into shape, can only be a good thing.
Why use them?
Kettlebells are compact and portable and it’s relatively easy to master the basic moves. The training will provide a fusion of both strength and cardio training with is the ideal combination for those looking to drop some body fat whilst increasing their fitness.
They’re also relatively inexpensive to buy, so make for a great option for those who want to save on health club membership and prefer training at home or outdoors.
Kettlebell training, as with any training, is beneficial only when performed correctly. We strongly recommend that people seek out qualified instructor if you are not sure of the movements. It will definitely be worth the investment in the longer term.
We’ll be focusing on five exercises, which will work the entire body. A knee dominant squat, a hip dominant swing, a push, a pull and a core exercise. A total body strength and fitness programme in just five simple moves.
Here’s brief introduction into the movements:
Front Squat
Often referred to as the ‘king’ of all exercises, you should definitely learn to love squatting if you want good legs. Squats also work the entire body and when done for enough repetitions will have your heart thinking you’re out for a brisk run!
Key points:
- Brace your trunk and squeeze shoulders throughout
- Lower slowly, keeping your chest up
- Ensure that your knees track (follow the line of) your toes
- Push yourself back up, keeping your chest lifted and squeezing your backside at the top
Note: Squat stance will vary for different people. Choose a width and foot position that feels comfortable for you.
Two-handed Swing
The Swing is a fantastic full body exercise that’s great for shaping the hips and backside.
It takes a bit of practice to master but once you get good at it you’ll be glad you invested the time. Done for high reps it provides a great alternative to traditional cardio workouts.
Key points:
- Keep the knees ‘soft’
- Hinge from the hip, pushing your backside out
- Let the kettlebell swing between your legs
- Quickly reverse the movement, driving the kettlebell back between your legs
- Squeeze your thighs, backside and abs at the top of the movement
Alternate Overhead Press
Pressing something overhead is a great way to improve overall strength. Performed correctly it’s great not only for working the shoulders and shaping the arms but it hits the entire core also.
Key points:
- Stand tall with an upright posture
- Squeeze your thighs, backside and abs to keep you stable
- Exhale and push hard as you press overhead
- Lower slowly, rotating arm back to the start position
Bent Over Row
The Bent Over Row is great exercise for strengthening the entire back of the body, with particular focus around the middle/upper back. This is a fantastic exercise for women in particular as this area of the body is often vastly under developed and performing these will have a huge impact on posture and will improve total body strength.
Key points:
- Keep the knees slightly bent
- Hinge from the hip, keeping the back neutral
- Row your elbows back as far as they’ll go
- Squeeze your should blades together at the top of the movement
½ Get Up
‘Core training’ is a popular term in training circles, exercises for which typically focus on the abdominals, moving in a front to back motion. Whilst there is some benefit to direct abdominal training, most of us should focus on training the core through full body, multi-directional movements, that challenge the entire middle section of the body. Enter the Turkish Get Up.
Key points:
- Keep the arm straight throughout, eyes on the Kettlebell
- Bring your right leg in towards your backside
- Simultaneously roll onto your left hand and drive your right hip across
- Hold for a second in the finish position before lowering back to the start
- Repeat on both sides
Putting it together
You’ll need a pair of kettlebells, a Gym Boss and a pair of training gloves (optional, but recommended). Most women will do well initially with a pair of 8kg kettlebells, although this is obviously very individual.
If you’re new to kettlebell training, or strength training in general, the first step is to master the technique of each exercise. This means keeping the repetitions low and the rest periods slightly longer so that fatigue doesn’t impact in technique.
The exercises should be performed in the following order:
Squat
Swing
Overhead Press
Bent Over Row
½ Get Up
The workout
For the first four weeks the focus is in perfecting technique, shifting in the next four weeks to fitness and fat loss.
You’ll do the same programme three times per week on non-consecutive days. If your goal is accelerated fat loss you could also do some form of cardio (we like interval training) on alternate days, a couple of days per week.
We cannot understate the importance of taking the time to learn the movements. We’re huge advocate of resistance training, but only when performed correctly.
Week 1
3 x 5
Rest 60secs between sets
E.g. Perform five squats. Rest 60s. Repeat twice more until you’ve done 3 x 5.
Week 2
2 x 10
Rest 60secs between sets
Week 3
3 x 10
Rest 60secs between sets
Week 4
3 x 15
Rest 60s between sets
Week 5-8
Now you’ve mastered the technique for each exercise it’s time to start using the strength you’ve gained to make things a bit more taxing on the cardio system and accelerating those fitness and fat loss gains!
How do you do this? Simple. Firstly, you’ll do the exercises in sequence rather than singularly, in a circuit training format if you like. And secondly, you’re going to cut your rest periods by 15s each week for the next four weeks.
In week five you’ll rest for 45s between exercises, 30s in week six, only 15s in week seven, and then in week eight you’ll go from one straight into the next. If you’re strict with your rest periods, you should notice a significant difference in your shape and fitness levels.
So week five will look like this,
Front Squat x 15, rest 45s
Two-handed Swings, rest 45s
Alternate Overhead Press, rest 45s
Bent Over Row, rest 45s
½ Get Up, rest 45s
Rest for two minutes and repeat twice more so that you’ve done the sequence three times in total.
For the next three weeks you cut your rest by 15s until in week eight you perform the sequence with no rest between exercises (you still rest for two minutes at the end of the circuit).
Wrap it up
This programme should provide a great introduction into kettlebell training. Again, we strongly recommend that you invest the time to ensure that the exercises are performed correctly.
If you have any questions please contact us via email at info@w10performance.com or call 020 3489 5428.
About the Author:
Jean Claude Vacassin, is a father of one and the owner as well as a personal trainer at W10 Performance in Notting Hill—a fitness facility that takes a holistic approach to getting you long lasting results.
