New to kettlebells?

7 May

I’ve been using kettlebells for the past three years and over that time I have put together a basic workout for several colleagues and friends, all the time receiving very positive feedback on the results they were getting. Because kettlebells are so alien to most people, it can be really hard to know where to start. So, today I wanted to share the basic starter workout I’ve suggested people use that when learnt, takes than ~16 minutes to complete.

First off you’ll need to do some research on how to swing a kettlbell correctly. I would highly recommend reading Pavel Tsatsouline’s book or if you want to get started quicker there are some good videos on YouTube. This is a good one  http://www.youtube.com/watch?v=ftb1TuJoddA. I will certainly have to post my own video at some point…..

Week 1 – familiarisation 

  • Session 1: Practise the fundamentals of the kettlebell swing doing three sets of ten reps with one minute rest in betweens sets.
  • Session 2: 3 sets of 20 reps 1 minute rest
  • Session 3: 3 sets of 20 reps 1 minute rest

Week 2 – foundation

For this I recommend downloading a free tabata timer app on your phone, use a stopwatch otherwise.

  • Session 1: do as many good form reps in 20 seconds as you can, rest for 10 seconds and repeat. Do this 8 times. That’s one set (the app will time all this for you). Rest two minutes and then do one more set
  • Session 2: do two sets of the above
  • Session 3: do two sets of the above

Weeks 3, 4 & 5 – where the work really begins

  • Sessions 1, 2 & 3: 3 sets of the tabata intervals, which will be a total workout time of ~15 minutes

The only thing I would supplement the  above with are these two stretches to warm up and cool down; 1) Hip flexor lunge, 2) downward facing dog. I’ll leave you YouTube those yourselves.

Hopefully after five weeks you’ll still be going strong and will feel inspired to look into addition exercises circuits. Feel free to get in touch and I will provide further exercises and circuits to follow or answer any questions.

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