Kettlebells are the perfect accessories for strength fitness training. Usable for all muscle groups, they can either be incorporated into a classic session, or be the subject of a separate session. Here is our kettlebell fitness training.
If you want to improve your kettlebell technique, try Kettlebell Instructor Certification while Studying and Practicing from Home. Once you get certification, you can try to design your own program.
Kettlebell training
You have to start somewhere, and swinging a kettlebell with both hands is perfect for that. This movement forms the basis of most other kettlebell exercises and provides huge benefits for metabolism and PTO. Get started with this high volume, low intensity session to learn how to control the movement without damaging your back. Swing a kettlebell held with both hands between the legs, then move the pelvis forward to propel it at eye level, keeping your arms straight.
It is not necessary to work exclusively with kettlebells to benefit from their functional advantages. In fact, one can optimize the training by incorporating them into other sessions. Try this three-phase session to increase power, strength and technique.
Perform these exercises as a circuit. Make 3 to 5 rounds.
SHOULDER-DEVELOPED WITH KETTLEBELL 5 reps
FIXED BAR TRACTION 5 reps
SHOULDER-DEVELOPED WITH KETTLEBELL 5 reps
FIXED BAR TRACTION 5 reps
Take a kettlebell on the ground with one hand and, using the force of the pelvis, bring it to the top of the chest. From there, do a press.
POWER KETTLEBELL BALANCING 3 to 5 sets of 5 reps
Stand with a kettlebell on the floor in front of you. Flex the pelvis to grasp the handle with both hands. Swing it backwards, between the legs, then move the pelvis forward to bring it to chest or eye level. Let it come back between the legs, then do the next rep.
COACH ADVICE: “With power swing, we pause after each rep to avoid any impulse. This variant is particularly suitable for heavy series, less for long series. Take about 80 to 90% of the max. "
Once you have mastered the kettlebell technique, you can start incorporating them into more varied sessions. It is suitable for all levels, but it requires strength, endurance, good technique and above all, a good dose of determination.
Perform these exercises as a circuit. Make 7 rounds.
Do each exercise (except push-ups) with your left arm, then your right arm, then go to the next exercise. A round is over when you have done the 5 exercises in a row.
The numbers next to the exercises correspond to the number of reps to effect per round. Example: in the first round, you do 3 reps per rowing arm, then 3 reps per rocking arm, then 10 seconds of plank per arm, then 3 front squat per side then 3 pushups. In the second round you will do 4 reps and so on until returning to 3 reps.
COACH TIP:“Don't take time off between exercises, just between rounds. For anaerobic conditioning and losing fat, use a 1/1 rest ratio. In other words, if the first round takes 90 s, rest for 90 s before starting the next round. However, to target strength, the rest ratio will be 1/2; if the first round takes 90 s, rest three minutes before the next round. If your main objective is PTO, pass the reps to 1, 2, 3, 3, 3, 2, 1 with the heaviest kettlebell possible, without sacrificing technique. Keep the same durations for the board. "
Place a kettlebell between your offset feet and push the pelvis back. Contract the cladding and take the kettlebell with one hand. Mount it on the side by starting the movement of the elbow. Pause at the top of the movement and do the negative rep for a controlled movement.
Bring a kettlebell to the upper chest and contract the abs. Descend into the squat position by going below the parallel, then ascend with an explosive movement.
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