Effective exercises with kettlebells. Three-day kettlebell training program. Exercise program for the pectoral muscles

Hello dear reader! Let's talk about simple exercises with one kettlebell? In this article, I'll cover five kettlebell exercises: the snatch, the squat, the clean and jerk, the throw, and the swing.

Of course, there are a lot of different exercises with kettlebells. But if you are just taking a closer look at this magnificent equipment, I advise you to start with the exercises I have listed, performed with one kettlebell. They develop the body in a very versatile way and teach how to handle the apparatus correctly.

Using just one weight is a very useful advantage, and not at all a budget disadvantage :), as some of my friends think!

Firstly, this is a powerful training in an asymmetrical mode, which seriously develops not only the muscles involved in the movement. This is a powerful workout that provides balance and balance to the entire body.

Secondly, there is no overload of the whole body, which is especially important for beginners. Two weights, even 16 kg, is quite serious for an untrained man. As well as two weights of 6-8 kg for an untrained woman. But one such weight is what you need.

Thirdly, asymmetrical exercises, also performed according to the rules of kettlebell training, seriously speed up metabolism. For people with extra pounds, this is another reason to take a closer look at weights.

Fourthly, a weight is a projectile with a displaced center of gravity. Performing exercises with a kettlebell develops a wide variety of coordination skills. This is especially valuable in team sports and martial arts.

And let’s not forget that a kettlebell is still iron. The kettlebell perfectly develops muscles, makes you stronger, more resilient, and more defined. And with the right approach, it grows muscle mass perfectly. It was while working with kettlebells that I realized what I was missing in bodybuilding and powerlifting to significantly strengthen my arms and shoulder girdle.

So, let's get acquainted with the exercises. And at the end I will tell you how often and in what quantity to perform them in order to get results.

An important note. Of course, in my performance, kettlebell exercises look somewhat different from those of the great masters. The technique is influenced by the weight of the projectile and, of course, training experience. Thousands of lifts of a 32-kilogram weight form a specific, very economical technique and a special body type. The main purpose of such equipment is to save effort and reduce energy costs for lifting.

The purpose of this publication is to teach you how to use kettlebells in a wider range - body development, formation of an aesthetic figure and acceleration of metabolism. Therefore, I do not urge you to immediately use Olympic weights and do not strive to force you into the framework of purely sports achievements. This is fitness with weights, not kettlebell lifting! We have other goals: health, general training of the whole body, aesthetics and muscle definition. Therefore, the recommended exercise technique may differ from purely classical advice designed for records in lifting weights for a while.

Basic stance for kettlebell exercises

In many kettlebell exercises, the starting position is the so-called basic stance. This is a position from which it is convenient to start many exercises in training.

Overall, the stand comes down to a few simple guidelines.

1. Legs slightly wider than shoulders. The toes are slightly turned to the sides. As your training experience grows, you will feel exactly how you need to change the basic stance to suit you.

2. Back straight.

3. The kettlebell is held in the lowered hand in the groin area.

4. The free hand is ready to actively work, maintaining balance when lifting the weight.

Our task is to train muscles, not to save energy.

And don’t forget that, like before any workout, before exercising with a kettlebell, you need to...

The first exercise is the snatch.

Classic kettlebell snatch

This is an exercise from the arsenal of classic kettlebell lifting.

Take the weight in your hand and stand up straight. Legs wider than shoulders. Socks are slightly apart. We stand steady.

Having swung the weight back between your legs (men, be careful!) with a slight tilt forward, you need to pull it up to an outstretched arm and fix it for a second. At the moment of fixation, the arm with the weight, body and legs should be straightened.

An important point is that there is no need to press the weight. That is, it must “fly out” high enough to simply fix it in the upper position.

In order to technically correctly perform a jerk, you need to take a close look at the mechanics of the movement. For details on the kettlebell snatch technique, see a separate post.

Squats with a kettlebell at the shoulder

This exercise is mainly aimed at training the leg muscles. But given the shift in the center of gravity and the not entirely comfortable position of the kettlebell, we can say that such squats develop the whole body.

You need to throw the weight to your shoulder, place your feet shoulder-width apart, and perform the required number of squats.

In this case, the free hand should help balance. Pull it forward when you squat.

Take a deep breath as you bend your legs. When extending your legs, exhale.

Perform each set of these kettlebell squats by changing the position of the kettlebell. If you held the kettlebell with your left hand in the first approach, then in the second, hold it with your right hand.

Kettlebell push

Classic kettlebell exercise. The kettlebell push develops the entire body, especially the muscles of the shoulders, arms, and back. Excellent for training coordination of movements.

Throw the weight to your shoulder. To do this, tilt your torso slightly, slightly bend your knees and swing the weight between your legs. Next, carefully throw the weight towards your shoulder. The free hand is held to the side for balance.

Pay attention to the correct holding of the weight at the shoulder. The elbow is pressed to the upper abdomen. The shoulder part of the arm is close to the body.

Before pushing, inhale and bend your knees. Then sharply straighten them and push the weight straight up. The weight does not rise through the side, but simply upward, along the shortest trajectory. At the same time, hand effort is minimal. The hand only fixes the weight. And the projectile flies up thanks to the impulse from the legs.

Hold the weight at the top for half a second. Hand close to head. The body and legs are straight. Then smoothly return the kettlebell to your chest, springing your legs slightly at the bottom of the movement. This will allow you to accept the weight smoothly, without impact.

Repeat the push again. Etc.

The exercise is first performed in full with one hand. And then immediately another. This is considered one approach.

Breathing - Take a breath before pushing. When performing a push and fixation, exhale. You can lower it by alternating a short inhalation and exhalation.

Throwing a weight to the shoulder

The exercise is an element of classic kettlebell lifting. Belongs to the group (develops shoulder instep supports, important for the health of the shoulder joints).

Starting position - basic stance. Legs wider than shoulders. Socks are slightly apart. The kettlebell is held in the lowered hand at the groin. The free arm is lowered along the body and makes short movements to help maintain balance.

Perform a slight torso tilt, slightly bend your knees. Move your free hand back. Swing the weight forward a little and then back between your legs. Vigorously, in a circular path, throw it to your shoulder and fix it.

Try to ensure that the weight rests gently on your forearm, without impact.

Fixation is a position where the hand with the weight is pressed tightly to the chest. The kettlebell is located under the chin close to the middle of the body. The elbow is pressed to the upper abdomen closer to the center of the body.

The duration of fixation is no more than 1 second.

Next, relax your arm (except for the hand and fingers) and let the weight fall freely down. At the bottom of the trajectory, tense your arm, slightly tilt your body and sit down, thus compensating for the inertia of the weight. The weight should not “fall” below knee level.

Perform a new swing and another cast. Continue in this manner until the required number of repetitions is achieved.

Then switch the weight to your other hand and perform the same number of throws.

Breathing - when moving the weight up, exhale, when lowering the weight and swinging, inhale. When fixing, you can take a short breath and exhale.

Swing - swing exercise with a kettlebell

The kettlebell swing is a great coordination exercise. Perfectly develops the back, muscles of the buttocks and thighs. Stimulates breathing well. Therefore, swinging is often recommended to be performed as part of cardio training.

Starting position - basic stance. Legs wide. Socks are slightly apart. Kettlebell in the lowered hand at the groin.

The swing is performed with a fairly strong forward tilt of the body while swinging the weight. This recommendation contradicts the basic principles of classical kettlebell lifting, in which a strong bend is generally considered unacceptable. But we have other goals - stimulation of the gluteal muscles and thigh muscles.

Bring the kettlebell forward, and then when it starts to move back, bend over and bend your knees, bringing the kettlebell far back between your legs. After this, quickly straighten up, straighten your legs and carry the weight in a large arc to eye level.

Perform the required number of swings with one arm, and then without resting with the other. This is considered one approach.

The main muscle group worked during swing is the buttocks. Pay attention to working with your free hand. She actively participates in rocking, bending and balancing the body.

Breathing - when moving the weight down and swinging, inhale, when lifting, exhale.

A set of exercises with a kettlebell

Perform these kettlebell exercises alternately with rest periods of 1-2 minutes or more if necessary to restore breathing.

Conduct classes every other day, three times a week. Gradually try to increase the number of repetitions in each approach. For example, one repetition each workout.

Here is an approximate set of exercises.

*beginners - people with minimal experience in training with iron.

**experienced - people with 2-3 months of experience working with iron.

***number of repetitions for each hand.

I wish you successful training with kettlebells!

Take your strength to the next level with these kettlebell workout routines.

If you're short on time (as most of us are), then choose a kettlebell on your next trip to the gym. Why? Kettlebell lifting is both a cardio workout and a strength workout. According to a recent study, subjects who performed kettlebell exercises (16 kg on average) for four weeks increased their tissue oxygen consumption rate index (VO2), which is a reliable indicator of cardiovascular health, by 6%. system and which the body can effectively use during high-intensity training

In the same study, subjects who did circuit training for the same amount of time did not increase their VO2. At the same time, a number of other studies confirm that training with kettlebells effectively increases strength and has a greater impact on muscles than jumping squats.

The beauty of training with kettlebells—when done correctly—is their versatility. “Just one subject, but so many exercise options: from high-intensity fat-burning workouts with kettlebells to low-rep strength training. They are great for developing hip strength without the risk of injury that occurs with deadlifts.”

We have prepared five programs for you that will help you understand how to properly train with kettlebells.

1. Supersets for quick results
2. Five exercises to gain muscle mass or burn fat
3. Five best abdominal exercises
4. Circuit training for strength
5. Advanced workout using two kettlebells.

But before we move on to the exercises, let's decide on the choice of equipment.

1. Professional standard“I love professional kettlebells (see picture above) because they are the same size regardless of the weight,” Turner explains. “It’s useful when doing difficult exercises.”
2. Iron casting“I prefer cast iron rather than rubber. It seems to me that they are more stable. This allows you to efficiently perform exercises such as kettlebell wrist rows, when you need to move the weight of your entire body on them.”
3. Ideal weight“For men, I would recommend a weight of 16-20 kilograms. They’re heavy enough to challenge your muscles and get a kettlebell pump, but light enough to allow for high-intensity exercises and high reps.”

A set of exercises with kettlebells for all muscle groups

The beauty of kettlebell training programs is that the dynamic, natural movements help you get the benefits of both a fat-burning cardio workout and a heavy-weight, muscle-building workout at the same time. To make the training most effective, we have collected the exercises into supersets.

How to perform

Perform one set of ten repetitions of the first exercise in a superset, and then immediately ten repetitions of the second exercise. Rest for 60 seconds and repeat. In total, you need to perform four supersets. Rest for two minutes and move on to the next superset. For exercises on one side, perform exercises on one side in the first set, and then on the other. To progress the load, add one repetition to each set until you reach 15, then increase the weight and start again with 10 repetitions.

Why does it work

Is it possible to pump up with kettlebells using this training program? Undoubtedly. This program includes three supersets, which are a pair of exercises performed one after another without a break. In the first superset, the emphasis is on the chest, back and core muscles. In the second, we work the abs in a standing position, and in the third, in a horizontal position. The result is an increased heart rate, which allows you to effectively burn fat and build big, strong abdominal muscles.

Approximate weight

Ideally, you should use a 16kg kettlebell for the first two supersets and a 12kg kettlebell for the last.

Superset 1. Compound Advantage

Work your entire upper body with just two exercises.

1A. Floor press

Lie on the floor, holding a weight in each hand at chest level. Straighten one arm and push upward, lifting your shoulder off the floor and twisting your torso. Having lowered one arm, straighten the other using the same principle. Alternately repeat the arm press in a calm rhythm.

1B. Kettlebell wrist row

Get into a plank position with straight arms and weights. Pull one up, moving your elbow back toward your hips. Lower the weight, repeat with the other hand. Keep your core tight and keep your hips still.

Tip: “This is a great core and back exercise that helps increase stability and therefore core strength,” explains Turner. “To make the exercise more challenging, bring your feet together as close as possible.”

Superset 2. Dynamic Strength

Use your core muscles to stay in position.

2A. "Mill"

2B. "Eight"

Bring the weight back between your legs, moving it from one hand to the other. Swing the kettlebell back and forth with one hand, then repeat the movement with the other. Try to keep your movements as smooth as possible.

Tip: “This is a great exercise for core training because the specific movement requires that the abdominal muscles be constantly tense, which allows you to effectively maintain balance.”

Superset 3: Core Benefits

Finish your workout with exercises that burn your abdominal muscles.

3A. Curl Press

Holding two weights above your head, sit on the floor with your knees bent. Slowly lower yourself to the floor, moving the projectile towards your chest. Tighten your abdominal muscles to rise to the starting position and push your arms up.

3B. Moving the weights in the plank

You can perform each set of exercises with weights at home or in the gym, the results will not change depending on where you train.

Advice: “A good way to diversify the bar. The further away from your body you place the kettlebell, the more difficult the exercise becomes. To make the exercise even more difficult, you can slightly lift the apparatus off the floor.”

5 Exercises to Burn Fat and Gain Mass

These five kettlebell exercises will help you lose weight and build muscle at the same time. Use the weight of the kettlebell so that the last repetition of the last exercise is as difficult as possible for you, but without compromising your technique. Choose a training complex according to your goals:

Fat burning

If your goal is to get rid of extra inches, perform 10 repetitions of each exercise. Fat burning workouts with kettlebells are performed in circles, without rest in between. Then rest for 60 seconds and repeat the circuit. In total, you need to do five circles.

Load increase: Add one repetition for each circuit until you reach fifteen. Then move on to heavier kettlebells, starting again with ten reps.

Muscle gain

If your goal is lean muscle mass, perform 12 reps per set, then rest for 45-60 seconds. You need to do 4 sets of each exercise, resting no more than 90 seconds between exercises.

Load increase: Add one repetition for each circuit until you reach fifteen. Then move on to heavier kettlebells, starting again with 12 reps.

1. Kettlebell Push

Swing the weight between your legs while pushing your hips forward. Once it reaches abdominal height, extend your elbow back and lift your arm under and around the kettlebell to get into a kettlebell-on-chest position, then lower it between your legs and repeat the movement.

Tip: “Make sure you don’t swing the kettlebell too far away from your body. This is a great exercise for building strength."

2. Overhead press

Get into a kettlebell chest position, holding the kettlebell at shoulder level with your elbow tucked to your side for extra support. Push straight overhead, using the most effective path to reduce stress on the shoulder joint.

Tip: “Start with your elbow under the kettlebell, then push your arm to a straight line, gradually turning it so that the palm faces forward in the final position. If you are using heavy weights, you can start from the chest.”

3. Kettlebell Snatch

Swing the weight between your legs while pushing your hips forward. When it is just below chest level, bring your elbow back and lift your arm under and around the kettlebell, using the resulting momentum to bring the kettlebell straight above your head.

Advice: “Try to avoid placing your hand under the weight and do not perform the press as a separate movement. The exercise should be performed in one smooth movement."

4. Mill

Starting position: standing straight, holding the weight in an outstretched arm above your head, feet wider than shoulder-width apart. The weight distribution should be biased towards the hand that holds the weight. While looking at the weight, lower your body down until your other hand touches the floor.

Tip: The Windmill exercise looks intimidating, but it's worth doing for core strength and shoulder stability. This exercise is also a great stretch for the hamstrings.”

5. Moving the weights in the plank

Stand in a plank position with your arms straight, your body in a straight line from the top of your head to your heels, and place a kettlebell on your right side. Move your left arm under your body, grab the kettlebell and move it to your left side. Repeat on the other side.

Five of the Best Kettlebell Abdominal Exercises

Bodyweight exercises are great for building core abdominal strength. But if you want to get rock-hard abs with clearly defined six-pack abs, then you need to add weights to your workout. One effective way is kettlebells.

We have already talked about and want to expand the list with movements with additional weight.

“I use kettlebells because they are versatile. They allow you to perform both basic exercises and exercises for all muscle groups, they are suitable for both beginners and professionals, they can be used both in the gym and at home,” explains Ashton Turner, co-founder of a fitness club in London, strength-increasing specialist. “Exercising on one side disrupts balance by forcing the body to use more muscle to stay in place. Any movement behind the head, such as the Windmill, also requires core engagement in addition to balance.”

How to perform

Do three sets of ten reps, resting 45 seconds between sets, 90 between exercises. To increase the load, add one repetition per set to each workout until you reach 15. Then move to heavier weights, while starting again with ten repetitions.

Why does it work

These exercises help you develop your anti-rotation abilities, which helps you stand stronger on your feet. Also, this training program will allow you to achieve rock-hard abs and effectively work out your oblique abdominal muscles and lower back.

1. Kettlebell floor press

Lie on the floor, holding a weight in each hand at chest level. Straighten one arm and push the kettlebell upward, lifting your shoulder off the floor and twisting your torso. Having lowered one arm, straighten the other using the same principle.

Tip: “By lying on the floor, you increase core stability, thereby reducing the risk of injury,” explains Turner. “I encourage my clients to “slam” their lower back into the floor. This helps prevent arching in the lower back and disabling of the abdominal muscles.”

2. Mill

Starting position: standing straight, holding the weight in an outstretched arm above your head, feet wider than shoulder-width apart. The weight distribution should be biased towards the hand that holds the weight. While looking at the weight, lower your body down until your other hand touches the floor.

Tip: The Windmill exercise looks intimidating, but it's worth doing for core strength and shoulder stability. This exercise is also a great stretch for the hamstrings.”

3. Side press

Starting position: kettlebell at shoulder level. Tighten your core and lower your body to the side while straightening your arm. Try to keep the kettlebell as still as possible, instead move your body. Having reached the bottom point, return to the starting position.

Tip: “A great exercise for the obliques because you need to maintain balance while pressing the kettlebell away from your core. The lower you go, the greater the intensity of the exercise and the center of gravity shifts.”

4. Curl Press

Holding two weights above your head, sit on the floor with your knees bent. Slowly lower yourself to the floor, moving the weights toward your chest. Tighten your abdominal muscles to rise to the starting position and push your arms up.

Advice: “While sitting straight, tighten your pelvis, and when you lower yourself, twist your back, trying to touch the floor with each vertebra in turn. The slower you move, the harder your abdominal muscles work.”

5. Moving the weights in the plank

Stand in a plank position with your arms straight, your body in a straight line from the top of your head to your heels, and place a kettlebell on your right side. Move your left arm under your body, grab the kettlebell and move it to your left side. Switch hands and repeat the movement.

Advice: “A good way to diversify the bar. The further away from your body you place the kettlebell, the more difficult the exercise becomes. To make the exercise even more challenging, you can lift the weight slightly off the floor.”

Circuit training with kettlebells for strength

“The goal of this kettlebell circuit is to increase strength,” explains London-based Evolve 353 trainer Ashton Turner. “It’s a great workout for athletic development, but it’s much easier on technique than the Olympic bench press. The selected exercises also translate into other types of load, such as running and jumping. They also allow you to develop strength, focusing on the back muscles. This means it's a great workout for rugby and football players."

How to perform

You can do both circuits and a finishing exercise, or, if you are short on time, one of two circuits and a finishing exercise. During circuit training, all exercises are performed in a circle, one set each, without rest. Record the time in which you manage to complete the circle and try to reduce it by at least a couple of seconds with each workout - this is a great motivation and way to track progress.

Circuit training 1

1A. Swing a kettlebell with one hand

Repetitions: 8-12 on each side

Stand straight with your feet slightly wider than shoulder-width apart. Brace your core, squeeze your shoulder blades together, and swing the kettlebell back between your legs to begin the swing. When you feel a stretch in your hamstrings and glutes, drive your hips forward, swinging the kettlebell in front of you. Squeeze your glutes as much as possible and lift the weight to shoulder level.

Advice: “The exercise develops a good sense of balance. When performing one-arm kettlebell swings, you should engage your core and obliques as much as possible to prevent your core from twisting.”

1B. One-arm kettlebell snatch

Repetitions: 8-12 on each side

Start by swinging the kettlebell with one hand, but once it's between your legs, shrug your shoulders back and up to keep the kettlebell as close to your body as possible. Raise your elbow to drive the kettlebell upward. When it is level with your elbow, rotate your arm under the weight and push upward until the kettlebell is level above your head.

Tip: “This exercise is great for building strength because it works multiple muscle groups at once and requires extra effort to complete the movement. It also helps increase the strength and stability of the shoulder joint.”

1C. Moving the weights in the plank

Repetitions: 16-24 on each side

Start in a plank position with your arms outstretched and place a kettlebell on your right side. Keep your hips tucked and your core engaged throughout the exercise. Move your left arm under your body and grasp the kettlebell. Move it to the other side, making sure that your hips remain straight. Lower and repeat with the other hand.

Advice: “One of the main conditions for working on strength in this exercise is tense core muscles. This exercise teaches you how to control your core muscles and also develops your sense of balance.”

Circuit training 2

Perform one set of each exercise in order. Rest 60 seconds between circuits. Eight laps in total.

2A. Swings with two kettlebells

Repetitions: 8-12 on each side

Stand straight, feet slightly wider than shoulder-width apart, and hold a kettlebell of the same weight in each hand. Brace your core, squeeze your shoulder blades together, and push the weights back between your legs to begin the swing. When you feel a stretch in your hamstrings and glutes, drive your hips forward, swinging the kettlebells in front of you. Squeeze your glutes as much as possible and lift the weights to shoulder level.

Tip: “By performing double kettlebell swings, you increase the weight used, which allows you to work more effectively on strength.”

2B. Two kettlebell push

Repetitions: 8-12 on each side

Start as if you were doing kettlebell swings. Once they reach abdominal height, extend your elbows back and lift your arms under and around the kettlebell to get into a kettlebell-on-chest position, then lower them between your legs and repeat the movement.

Tip: “This is an explosive strength-building exercise.”

2C. Carpal thrust

Repetitions: 8-12 on each side

Get into a plank position with straight arms and weights. Place your feet a little wider than usual for greater stability, and tighten your core and glutes. Pull one kettlebell upward, moving your elbow back toward your hips and squeezing your shoulder blades together. Shift your body weight to your other hand. Lower the weight, repeat with the other hand. Keep your core tight and keep your hips still.

Tip “This is a great core and back exercise that helps increase the stability, and therefore strength, of your core muscles. To make the exercise more difficult, bring your feet together as close as possible.”

Final exercise

3. Swing with two hands

Time: 60 seconds

Do as many two-arm swings as possible in one minute, then rest for a minute. Record your best result and try to improve it with each subsequent workout. However, the main focus should be on the technique of performing the exercise, and not on the number of repetitions. Just 8-10 approaches.

A set of exercises with two kettlebells for double results

Once you've mastered the beginner exercises and learned how to properly perform basic kettlebell exercises such as swings, presses, and cleans, you can move on to more advanced exercises. “Using two kettlebells is an advanced level of challenge because the exercise requires a strong sense of balance and muscle control,” explains London-based Evolve 353 trainer Ashton Turner. “Besides, two 16-kilogram weights seem lighter than one 32-kilogram weight.”

How to perform

Do three sets of ten repetitions, rest for 45 seconds between sets, and 90 between exercises. The second exercise involves alternately pressing the kettlebell upwards for each repetition. To increase the load, add one rep per set to each workout until you reach 15. Then move to heavier kettlebells, starting again with ten reps.

Why does it work

By using two weights instead of one, you are not breaking any rules. It doesn't matter whether you use one kettlebell or two, the load increases the same. The main thing is to make sure that you perform the exercise equally with both hands, otherwise you risk serious injury to the shoulder joint.

1. Swing with two kettlebells

Swing the kettlebell between your legs until you are in a neutral position (this activates your glutes). Try to keep your wrists as close to your hips as possible. At the top, tighten your gluteal muscles to reduce the load on your lower back.

Tip: “Place your feet a little wider than when performing the same exercise, but with one kettlebell. This will give you enough room for both kettlebells, and you'll be able to target your hips, glutes, and hamstrings more effectively."

2. Kettlebell press

Stand upright in a kettlebell-on-chest position, then perform a deep squat. Alternately perform the kettlebell press from behind your head, looking in the direction of movement of the projectile.

Tip: “Great test for the hips and thoracic spine, as well as shoulder stability.”

3. Snatch with two kettlebells

Swing the weights between your legs while pushing your hips forward. When they are just below chest height, bring your elbows back and lift your arms under and around the weights, using the resulting momentum to bring the weights straight above your head.

Tip: “Try to avoid placing your hands under the weights and do not perform the press as a separate movement. The exercise should be performed in one smooth movement. Two kettlebells greatly increase the difficulty and effectiveness of the exercise because you need to perform the same motion with both shoulder joints.”

5. Double overhead press

Get into a kettlebell chest position, holding the weights at shoulder height with your elbows tucked to your side for extra support. Push the weights straight up overhead, using the most efficient path to reduce stress on the shoulder joint.

Tip: “Make sure both elbows are directly under the weight during the push and that the weight is directly above your shoulders as you complete the rep.”

Tkachenko Sergey- master of sports in bodybuilding | more details >>

Master of Sports of Ukraine in bodybuilding, coach. Finalist of the IFBB European Championship Moldova, Chisinau 2013. Champion of Ukraine in the category up to 70 kg. 2011. Multiple winner of the Ukrainian championships in bodybuilding and bench press. Senior moderator of our site.

• Crossfit
• High Intensity Interval Training
• Cardio training

Pros and cons of training with kettlebells

Any sports equipment has its pros and cons. Kettlebell is no exception. Let's start with the advantages, there are still more of them: 1. The training program combines strength and cardio exercise, which means that less training volume gives greater results. 2. The apparatus allows you to work all the muscles. 3. A kettlebell is a durable piece of equipment that will last a long time. 4. With the help of the projectile you can develop endurance and pump up the heart muscle. 5. The result of the training is a muscular body with a minimal percentage of fat and elastic muscles. 6. During the training, the spine is stabilized by strengthening the muscle corset. 7. The kettlebell makes joints strong and resistant to injury by strengthening ligaments and joints during training. 8. The kettlebell can also be used perfectly in team sports - exercises with it develop speed, agility, and coordination.

Now the fly in the ointment:

Choose the weight wisely

A few words about the weight of the projectile. As a rule, for men it will be 16-32 kg, for women - 8-16 kg. But everything is individual. To find an acceptable weight, you need to try to do five repetitions of one exercise. Was the set easy? Let's add a couple more kilos. Are you exhausted after the fourth or fifth try? So, we reduce the weight. So, the weight has been found, but you shouldn’t relax. If it is suitable for one exercise, then it is not for another. Therefore, it is better to experiment with each element separately in order to ultimately choose the optimal weight. And one more thing: focus on the number of repetitions of one exercise 10-15 times. This is exactly what effective training requires. Can you do more? Great! Just don't overdo it! Well, that's it. Now comes the fun part. As they say, let's move from theory to practice. Let's start, perhaps, with a list of exercises with kettlebells with a description of their technique. And we’ll finish with developed training programs with kettlebells for different purposes.

1. Kettlebell swings

1. Stand straight with your feet slightly wider than shoulder-width apart.
2. Take the weight with both hands, bend forward slightly and place the weight between your legs.
3. Swing the kettlebell to the desired level.
4. Lower the projectile, placing it between your legs again.

2. Swing a kettlebell with one hand

3. Bent-over Kettlebell Row

1. We take two weights and, with slightly bent knees and a straight back, lean forward.
2. We pull the projectile to the chest, the end point will be the stomach area.
3. Lower the weights to the starting position.

4. Eight

1. Place your feet slightly wider than your shoulders and take the weight in your right hand.
2. Bend slightly forward with your knees bent and your back straight, bring the projectile between your legs a little further than your torso.
3. Reach back with your other hand and take the weight from your right.
4. Move the limb with the projectile forward and bring it back between your legs.
5. With your right hand from behind, grab the kettlebell again.

5. Deep squat with a kettlebell

1. We stand up straight, holding the projectile with both hands in front of our chest.
2. We do a deep squat, moving our pelvis back and keeping our back straight.

6. Jump Squats

1. With your feet shoulder-width apart, stand straight and pull the weight forward, holding it with both hands.
2. Do a squat until your thighs are parallel to the floor
3. Jump up from a squat.

7. Lunges with lifting the projectile

1. We stand up straight and hold the weight at shoulder level in a bent arm, palm facing the body.
2. Lunge forward while simultaneously raising your arm with the weight above your head.
3. We return to the starting position, lowering the weight.
4. Repeat for the other leg.

8. Kettlebell Crunches

1. We sit on the floor, pressing the weight with both hands to the body.
2. Raise your legs, bent at the knees, off the floor.
3. We make turns with the body in different directions.

9. Mill

10. Lifting a kettlebell with one hand from a lying position

11. Deadlift with a kettlebell

1. Standard starting position - stand straight, feet shoulder-width apart, weights in both hands.
2. We tilt the body and lower the weight to the floor, while moving the pelvis back.
3. For the greatest effect, when returning back, you need to tense your abs and buttocks. The back remains straight.

12. Lifting the kettlebell onto the shoulder

1. We place the projectile between the legs and lean towards it with a straight back.
2. We grab the weight with one hand.
3. We place the projectile between the legs and behind the body.
4. In the swing, we raise the hand with the weight to shoulder level, while directing the palm towards the body.
5. We lower the projectile so that it passes between the spread legs and bring it up again.

13. Raising weights to the top

14. Kettlebell push-ups

15. Kettlebell plank + arm raise

Ready set of exercises

1. Mill
2. Deep squat with a kettlebell
3. Lifting a kettlebell onto the shoulder
4. Kettlebell Lunges
5. Kettlebell Bench Press
6. Kettlebell push-ups
7. Kettlebell crunches
8. Deadlift with kettlebell
9. Bent-over kettlebell row
10. Kettlebell plank

Circuit training program with kettlebells

And finally, we will analyze several ready-made training complexes for different purposes. Let's start with circuit training, which involves performing several elements in a circle. Select a few exercises from the list above that include squats, swings, bends and twists. You can start with a minimum, gradually increasing the number of exercises. The essence of the program is to repeat several elements cyclically at the fastest possible pace, taking a short rest only between circles. Three laps are enough to get started. The purpose of the training is to train endurance and fight excess weight.

Crossfit with kettlebell

Do you want to have an excellent cardiovascular system, be resilient and strong? Then this is the place for you! CrossFit involves a large number of approaches without rest at high speed. Any elements related to swings, lunges, jerks, and squats are suitable for the program. The only condition is excellent health, otherwise the training may result in a hospital bed.

A few words at the end

Kettlebells are a fairly simple, but incredibly effective exercise that works all muscle groups and helps you achieve excellent results. And in order for the training to bring only benefits, do not forget about the warm-up before it and the cool-down after, choose the weight wisely, keep your back straight and watch the position of your hands. You can order a training or nutrition program for yourself from me, the author of the article.

1. My page in

Introducing a three-day kettlebell training program that is perfect for athletes who want to develop strength endurance and functionality of toned muscles.

The method is based on the training system of German athletes, called Germans Volume Training(GVT) or German high-volume training, thanks to which a bodybuilder can gain 5 kg of lean muscle mass, naturally with adequate nutrition and recovery.

Just 3 days of training a week, and 6 effective exercises, combining them correctly with each other, you can achieve excellent results.

Break down your training plan as follows:

• Monday- program №1
• Wednesday- program №2
• Friday- program №1

The first number is approaches, the second is repetitions.

Program No. 1

• Kettlebell squats (kettlebells in front of chest) 10x5
• Swings with one kettlebell 10x5*
• Mill with weights (alternately with each hand) 3x5

Program No. 2

• One-arm kettlebell press 10x5**
• Kettlebell chin raise 10x5
• Turkish get up 3x5 (left and right hand)

*can be replaced with swings with two weights.
**can be replaced with a simultaneous press of two weights, with both hands.

Maximum weight training

When done correctly using technique, a heavy one-rep set is, contrary to popular belief, an extremely effective method of gaining massive and strong muscles. Here are two different ways in which this system of sets (approaches) of one repetition is applied.

Rest-pause method: the athlete takes the maximum weight that he is able to lift for 2-3 repetitions. This exercise will be considered complete until complete muscle failure occurs and the ability to perform even one repetition technically correctly occurs. Rest between micro-series is 10-15 seconds.

Method high volume training: the athlete takes the working weight at the rate of 90% of the maximum, and performs 5 repetitions with it, with a rest of 10-15 seconds between sets. As in the first option, the training will be considered complete when complete muscle failure occurs (inability to perform a technically correct exercise for one repetition).

Shoes for training

Most athletes, bodybuilders in the gym, wear shoes that are not at all suitable for weight training. You need good shoes that are comfortable and safe. The ankle must be clearly fixed to avoid various sprains when performing heavy squats, leg presses, etc.

In addition, the non-slip surface of the sole and high sides of the shoes will also help you avoid all kinds of ankle injuries. Currently, the choice of inexpensive, up to $100, specialized shoes for bodybuilding is enormous. Manufacturers are striving to more and more protect the athlete from injury; you just need to enter a query into the search engine “shoes for bodybuilding”, and you can easily find the pair of shoes you need for working out in the gym.

Workouts at home

Unfortunately, not everyone can afford to go to the gym regularly, mainly due to work and small children. However, not everything is as bad as it may seem; it has been established that there is no relationship between success in strength sports and the conditions where you train.

The main thing is that the exercises are performed in full and according to technique. Therefore, provide yourself with these conditions at home, and the result will be absolutely the same as if you worked out in the gym.

Workouts at work

A special allotted time during the working day for visiting the gym is more likely to apply to Western countries than to Russia, as we have not yet developed a well-developed understanding of fitness and a healthy lifestyle from the government.

In turn, Europe, motivating the increase in medical care costs, has been building fitness centers for its companies for 15 years now, understanding that a healthy and physically developed person will get sick less, and therefore reduce medical costs. aid will be cut. We hope that this will happen in Russia someday.

There are no shortcuts to achieving big and strong muscles, with the exception of anabolic steroids, which will give a temporary effect of “puffiness” and muscle definition, and at the same time, a bunch of health benefits.

Be patient and break up your kettlebell training program into three days as outlined above. If desired, add isolating and heavy basic exercises to it, if in addition functionality And strength endurance, you want to significantly increase muscle mass. However, such a combination is very stressful for the body, and with one natural training you are unlikely to be able to “catch two birds with one stone”; choose one thing and follow in small steps towards your goal.

Complex workouts that include a variety of exercises, with an emphasis on the basic ones, give the best results in stimulating the growth of target muscles. When drawing up approaches, be guided by the size of the muscle; the larger it is, the more time it requires to recover, which means that it should be trained according to the principle of “failure training” less often.

However, as practice shows, it is quite difficult for the average person to combine going to the gym, work and family. The question arises: “What to do?”

The answer is very simple and is that you need to study at home. There is a proven method that does not take much time, and its implementation also requires minimal costs. We're talking about exercises with weights. It may seem to many that this type of training is quite archaic, however, before drawing any conclusions, it is necessary to consider this type of physical activity from different angles.

Pros and cons of kettlebell lifting

Every sport has its negative and positive sides. So, first of all, let’s list the negative aspects of training with this apparatus:

• the weight of the projectile cannot be adjusted or changed;
• you need to be minimally prepared to practice with this apparatus;
• not suitable for people with weak tendons and heart problems;
• high probability of injury.

So, now let's move on to the positive aspects of this sport:

• minimal costs for sports equipment;
• You can exercise with weights anywhere;
• develops strong muscles.

Having voiced the strengths and weaknesses of this sport, we can move on to the next question that arises for most people who decide to start kettlebell lifting.

What weight should I start training at?

Here it is necessary to understand that, unfortunately, there is no specific formula. Each person is individual and their exercise tolerance, physical capabilities, strength parameters, and health status are individual.

Therefore, first of all, you need to undergo examination in the hospital, sadly, but you need to start your exercises with light weight. And only then move on to the next “level”, when the heart and other organs adapt to new conditions.

In other words, if a person decides to train with weights, he needs to be patient and not chase weight. You can move on to heavier weights if you manage to perform all the exercises that will be described below.

How to choose the right kettlebell?

Choosing the right type of sports equipment is very simple. You need to take it in one hand and try to lift the weight above your head as many times as possible. If the indicators fluctuate within 10–15 times, then you can move on to the next weight without hesitation.

However, if the indicators do not exceed more than 10 repetitions, then you should work more diligently on your physical fitness. Of course, this is a universal projectile. With this “tool” you can train not only your arms, but also your legs.

Therefore, in order to understand which one is right for you, you need to do the same trial approach on your legs; the weight calculation is determined in the same way as described above.

Exercises: general characteristics

There are many different exercises that a person can do with this athletic equipment. Kettlebells are used not only in weightlifting, but also in boxing and other contact martial arts. However, even in such a modern and popular form of physical activity as kettlebells, they have found their application.

It is true that kettlebells are a unique athletic equipment that allows you to develop various parts of the body. Both beginners and professionals will be able to significantly improve their physical performance thanks to classes that can take place at home, which is important. That is, the person remains free and not tied to the gym.

A set of exercises for beginners

Kettlebells allow you to develop not only strength in the person who practices them, but also dexterity. Therefore, it is necessary for the athlete to alternate exercises that would develop his body on both sides. A beginner must strive to, first of all, develop the correct technique for working with this apparatus, try to develop dexterity and endurance, and only after that strive to increase the weight of the weight.

Exercises that develop strength are very simple:

So, by doing these exercises regularly and without being distracted by various “parties,” you can start doing exercises intended exclusively for professionals in just a couple of months.

Exercises for experienced athletes

Now let's move on to considering the basic principles of conducting classes for more experienced weightlifters. An experienced athlete knows that kettlebells are an amazing piece of equipment that allows you to work all the muscles of the body. Therefore, an experienced athlete can decide for himself what to work on in a particular training session.

Kettlebells are unique in that they allow you to experiment with each new workout. So, the number of exercises is endless. The most difficult thing in this sport is circuit training, which includes working on all muscle groups.

What to do if your arm muscles are weak?

If you want to exercise with a kettlebell, but your physical fitness does not allow you to move directly to this apparatus, then you need to strengthen your muscles. Pull-ups, push-ups and push-ups are suitable for this.

Push-ups are great for strengthening your arms.

Of course, if everything is really bad, both the horizontal bar and the parallel bars do not work, then you need to focus specifically on push-ups from the floor, which must be done with different grips, that is, placing your hands either wide or narrow.

As practice shows, after 2-3 weeks you will be able to start doing pull-ups on the horizontal bar. After the number of pull-ups exceeds 5 times, you can move directly to the apparatus.

Exercises for back muscles

It is necessary to understand that the body looks beautiful only if it is developed correctly and harmoniously. Many people, when practicing this sport, make one characteristic mistake, which is that they practically do not exercise the back muscles, which, in turn, leads to disharmony and a violation of aesthetics.

So, in order to develop your back muscles as best as possible, you can do the following exercises:

Exercises with weights 16, 24, 32 kg

So, let’s now move on to the most interesting thing: you can do absolutely any exercises with weights; in this way you can pump absolutely all muscle groups. Starting from the legs and ending, the neck can also be pumped up thanks to this projectile.

With them you can:

• squat,
• do lunges
• pump up biceps,
• triceps,
• pectoral muscles,
• absolutely all muscle groups.

The main thing is that the athlete feels his body and understands that all movements must be done smoothly without sudden movements or jerks. Therefore, everything depends solely on your imagination and perseverance.