Kettlebells... what to begin with?

[scout200]

Hey all,

I've noticed there really isn't a lot posted on the use of kettlebells... I'm fairly new to kettlebells and with the different types of exercises (Turkish, Figure 8, Windmill...) what would be the best kettlebell exercise to begin with?

Right now, I'm primarily looking to target my abs...

Thanks,
Scout

 

[stepaukas]

all 3 you mentioned are great.
when i started gymnastics at 5 years old we were doijng the get up's with 2# wooden dumbells.
start with an ez weight doing the exercise.... the correct way, and progress from there. do a variety of exercises to hit the muscles from all angles.
when you lift them overhead, hold the bell there .. this really burns holding the weight overhead.
good luck.

 

[scout200]

all 3 you mentioned are great.
when i started gymnastics at 5 years old we were doijng the get up's with 2# wooden dumbells.
start with an ez weight doing the exercise.... the correct way, and progress from there. do a variety of exercises to hit the muscles from all angles.
when you lift them overhead, hold the bell there .. this really burns holding the weight overhead.
good luck.

Hey stepaukas,

Wow, you were 5 years old when you started the get ups?!? That's incredible! I bet you're a pro!

You had mentioned that I should start with lighter weight.. should I start with 26 lbs or 35 lbs?

-Scout

 

[Phineas]

I've only recently started training with plyometrics, so I'm by no means an expert on this topic. However, if you're looking for abs I'm really enjoying kettleball swings: http://confessionsofablackbelt.files.wordpress.com/2009/06/kettlebell-swing-sequence.jpg

My gym doesn't have kettleballs, so I use DBs, not that it really matters. If done properly, the abs are involved a great deal in this one. Also feel quads, hams, glutes, adductors, traps, delt, lats...well, fuck, EVERYTHING!!!

 

[MyK]

YouTube Video

 

[MyK]

YouTube Video

good stuff!

 

[Phineas]

YouTube Video

Those cleans look awkward.

 

[stepaukas]

OP.
no i am no pro at all. i started gymnastics at 5 because you had to be 5 .
i think now you can get in a tumbling class at 4. not really sure. anyway, i had some very very good coaches. what weight you start at is up to you. do a weight where the movement is done the correct way. maybe a few times do lots of getups. another session, do heavier weights and less reps..
good luck.

 

[scout200]

I've only recently started training with plyometrics, so I'm by no means an expert on this topic. However, if you're looking for abs I'm really enjoying kettleball swings:

My gym doesn't have kettleballs, so I use DBs, not that it really matters. If done properly, the abs are involved a great deal in this one. Also feel quads, hams, glutes, adductors, traps, delt, lats...well, fuck, EVERYTHING!!!

Phineas,

I did some research on plyometrics and I think it's quite phenomenal how the training works on the muscles, nerves and tendons. How do you like plyometrics?

Are you familiar with the Turkish Get Ups? If so, I was just wondering what has better results, the lunge style or the squat style?

-Scout

 

[scout200]

YouTube Video

good stuff!

MyK 3.0,

Wow, that guy is a machine!

-Scout

 

[scout200]

OP.
no i am no pro at all. i started gymnastics at 5 because you had to be 5 .
i think now you can get in a tumbling class at 4. not really sure. anyway, i had some very very good coaches. what weight you start at is up to you. do a weight where the movement is done the correct way. maybe a few times do lots of getups. another session, do heavier weights and less reps..
good luck.

Hey stepaukas,

When changing up the sets/reps is it beneficial to change them weekly or monthly?

-Scout

 

[stepaukas]

scout
thats up to you. there is no one workout in stone. do what you want. its always good mixing it up to keep the body working. lots of reps, low reps with more weight.
spend however long on your plan as you need. change it when YOU want to.
good luck

 

[scout200]

scout
thats up to you. there is no one workout in stone. do what you want. its always good mixing it up to keep the body working. lots of reps, low reps with more weight.
spend however long on your plan as you need. change it when YOU want to.
good luck

Hey stepaukas,

Thanks for the advice! I was just wondering, how do I go about finding an RKC instructor in my area? I've tried searching on the web but was unsuccessful. Any ideas?

-Scout

 

[99raptor]

Just started with kettlebells and find them a good adjunct to my training

 

[KB/Km]

As a kettlebell instructor I would love answer any question you have.

l]

 

[ManoMan1117]

I think the swing is the best move to begin with since it the basis for most of the other KB exercises. Also the swing is a great movement because it is all based off the hip hinge, and 3 point extension, which is also the basis of the Barbell snatch, clean, high pull, etc. Also hip hinge is a big part of the Deadlift so KB swings cant hurt with the stability and explosive portion of your DL. I think becoming effecient in the swing will help you athletically as well boost performance in other lifts that involve explosive 3 point extension.

 

[returnofthdragon]

I love kettlebells. Swings are the basic move,but its not so complicated you only need one move. Work on several moves.

 

[Merkaba]

Don't worry about it. Just wait until the next fad and move on to it.

 

[x~factor]

Don't worry about it. Just wait until the next fad and move on to it.

Agreed.

 

[TJTJ]

Don't worry about it. Just wait until the next fad and move on to it.

Fad? KettleBells are not a fad. The oldest reference to kettlebells is in a Russian dictionary in 1704 and they are awesome. Good'ol Russian strength training.

 

[stepaukas]

TJTJ

so correct

"crossfit" has marketed the use of kettlebells these last 10 years but the bells been aroung a long fuckin time..

i think people make fun of them cause the associate the bells with crossfit..

kinda wierd..

 

[gtbmed]

They're not a fad.

I think the KB swing is a very good exercise.

 

[njc]

Kettlebells are far from being a fad

 

[ManoMan1117]

Its not a fad at all.. should KB be your main component of training.. no.. but throwing KB swings get ups etc.. to your routine especially if you are like me and hate doing any type of cardio besides sprints and can use KB's instead y the F not.