New Routine Brings New Life to Kettlebell Workout

Over the past few months, my workout partner, Michael, and I have integrated kettlebell exercises into out morning workouts.  We turn to the kettlebells at least three times a week – usually on Mondays, Tuesdays and Fridays.  Both Michael and I play in an over 30 basketball league that schedules games on Wednesday nights and Sunday mornings.  I generally skip the morning workout on Wednesdays and our Thursday routine tends to be more focused on stretching and cardio as opposed to heavy lifting.

Our routine has been to run through three sets of five exercises.  Most of the exercises involve 20 repetitions of the exercise.   Each set takes about 20 minutes so our routine totals about an hour.   We also include a 20 minute pre-workout stretch and sometimes a 30 minute interval training on the eliptical.  There is still probably too much talking going on, but I always work up a good sweat and the routine is a great start to the day.

Recently we changed things up a bit.  Instead of performing three sets of five exercises, with each a break between each set, we are performing two sets of 10 different exercises with increased reps and increased weight.  I like the new approach as it breaks up the routine and involves more muscle groups.  We tend to alternate between upper body and ab work which enhances the whole body benefit of the kettlebells.  As we get used to the increased weights, I expect that we will move to three sets of the ten exercises.

[tags] workout routines, kettlebell exercises, kettlebells and abdominal exercises [/tags]

Kettlebell Training – Do The Russians Know What They Are Doing?

The kettlebell is a cast iron weight that looks like a basketball with the handle of a suitcase attached. It has become a common addition to fitness and weight training. A kettlebell is a common training tool in Russia. They come in poods a Russian measure of weight that equals 16 kg. ( 36 pounds). There are one, one and a half, and two pood bells and heavier ones called bulldogs. Usually athletes stick to the 32, 24 and 16 kg, bells for their training. It is a lot harder to do a kettlebell exercise than to exercise with dumbbells because the bells require you to pull at least a foot higher.

You really have to know what you are doing when you start kettlebell training. If you do it incorrectly, you can easily injure your lungs. Once you master the techniques, the wrist action of kettlebell exercises will help you develop strong tendons and ligaments in your wrists, elbows and shoulders and thus will increase the strength of your arms.

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