A comprehensive volume of nine books on High Intensity(HIT) Training!

A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt

Wednesday, December 2, 2015

Training With Kettlebells

Image result for kettlebell

Kettlebells have been around for quite some time and have been used for training by strongmen, bodybuilders and fitness trainees with great success. In fact , there are major competitions where athletes compete in various kettlebell lifts to determine who is strongest and has the most endurance using lifts such as jerks,one-hand and two-hand snatch and swings.

Even if one isn't intent on competing in kettlebell competitions, there are many reasons to use them in your workouts. They offer a unique way to train for strength,muscle size and endurance/cardio.

For instance, if training for cardio I recommend rep ranges in 30-50. strength and size gains are realized in the 10-15 range, while pure strength is best built by using 5-6 reps.

It's best to utilize rep ranges for all three in either the same session or vary your routines, doing low reps one session and higher reps another.

Here is a good routine for the development of general aerobic conditioning and muscle growth:
  • warm-up
  • kettlebell swing-1x15 (one kettlebell, two-handed)
  • goblet squat-1x12 (one kettlebell held with both hands at chest)
  • kettlebell bent-over row-1x10 (alternate arms with two kettlebells)
  • clean and press-1x12 (two kettlebells)
  • kettlebell swing-1x25 (two kettlebells)
Take all sets to failure after becoming acclimated to kettlebell training. Use good form in all exercises, avoiding the use of momentum. Unfortunately, many kettlebell enthusiasts use weights that are too heavy and injury themselves for the sake of bragging rights to the use of heavy poundages. This is counter-productive and does nothing for strength increases or conditioning if injury results.

No comments:

Post a Comment