Exercises with one kettlebell 16 kg. Training set of exercises with weights at home

The kettlebell is an excellent sports equipment for training strength at home. In this article, beginners will get answers to all questions related to home training.

The kettlebell is used by representatives of almost all sports to increase strength. This sports equipment is great for training at home.

Beginners who decide to start training should first consult with a doctor, and then with a trainer, who will suggest a training program. If this is not possible, then just read this article - in it you will find answers to all questions regarding exercises with kettlebells at home.

Kettlebells - the sport of the strong

• A compact sports equipment that can be placed anywhere. In addition, it cannot be broken.
• Kettlebell training will significantly accelerate the growth of muscle mass.
• The training can be done anywhere and at a time convenient for the athlete.
• At the first stage, until strength indicators increase, the training will take no more than 10 minutes. Subsequently, the time will, of course, increase.
• During exercises with weights, fats are burned well, and a surge of hormonal levels occurs in the body.
• There is no need to learn a large number of different techniques. All exercises in kettlebell lifting are based on human physiology.
• With constant exercise, strength increases and the functioning of the central nervous system improves.
• To create a beautiful athletic figure, you just need to buy a weight and memorize a dozen exercises.
• Kettlebell training is available to women.
• Despite the seemingly high danger of the activity, statistics show the opposite - this is one of the safest sports.

How to choose a kettlebell weight

When choosing the weight of a sports equipment, you need to take into account only two indicators: the strength of the athlete and the type of exercise. Beginners can be advised to start with a minimum weight of 16 kilograms. Gradually, most often over the course of a year with constant training, you can reach a maximum weight of 32 kilograms. The training program should be designed in such a way that exercises for different muscle groups alternate.

The time of one lesson should not exceed 40 minutes, and it is advisable to conduct the training at the same time. At the end of the lesson, you should do breathing exercises, walk quietly for a minute or two, after which you can go to the shower.

Once the first exercise is mastered, you can move on to bent over rows. The growth of muscle mass when performing this exercise directly depends on the weight of the sports equipment. However, you should correctly calculate your physical capabilities so as not to get injured.

In terms of technique, the deadlift is not much more complicated than the snatch. The left knee should be on one edge of the bench, and the left hand, accordingly, on the other. Take the weight with your right hand, and at the same time as you exhale, pull the weight towards you. The arm should be bent at the elbow joint. Return the projectile to its original position while inhaling. Only elbows and shoulders should be involved in the work.

The third exercise was called “mill”. The body bends to the side so that the hand touches the foot. The second hand with the weight rises high up.

What to do if your muscles are weak?

1. The back is level. Take 16-kilogram weights in both hands, or, if this is too much weight for you, then smaller ones. Place your arms down and your palms should be facing up. In total, you should do from 2 to 4 approaches, consisting of 8 or 10 repetitions each. This exercise strengthens the muscles of the hands and arms.
2. Sit on a chair with your feet shoulder-width apart. The left hand is placed on the waist, and the weight is in the right hand on the right knee. With your palm facing up, make bending movements so that the weight moves in a vertical plane.
3. Stand straight with your feet shoulder-width apart. In one hand there is a sports equipment, and the second is on the waist. Raise the weight above your head and then raise and lower it. You need to make sure that the elbow does not move. This exercise is designed to train the biceps brachii muscle. It is enough to perform three approaches consisting of 10 repetitions each.
4. Stand next to a chair and bend over. Hold the backrest with one hand and hold a kettlebell in the other. Begin to raise and lower the projectile along your body. The exercise is also performed in three sets of 10 repetitions.
5. The weight is in one hand, and the second is located on the waist. Raise the projectile towards your chest along a tangential trajectory and make sure that your elbow does not move.

Exercises to train your back muscles

1. Stand near a chair. Hold the backrest with one hand and grab the projectile with the other.
2. Bend your knees slightly, with your left leg slightly behind you. Raise and lower the projectile towards your chest. You should do 5 approaches, each with 10 repetitions.
3. Take the weights in your hands, your back is straight. Pull the projectile towards your chest. Do about 5 sets of 10 repetitions.
4. The weight is located on the floor. Lean on the projectile with one hand and place the other on the floor. Do push-ups.
5. The standing press works well on several muscles at once. Place the weight on your shoulder, then begin to lift it. It is allowed to help with your feet.

• Throwing a projectile. Perform 3 approaches of 15 or 20 sets. Tilt your hip and grab the weight. It is necessary to raise it sharply, while simultaneously straightening the leg, simulating a jump. The elbows should be positioned outward from the projectile, and the shoulders should be directly above it. This position should be held for as long as possible. Make sure that the weight is always located near the body. Straightening your legs, simultaneously raise your shoulders, and when the hand with the weight is at their level, pull the projectile with your hands. Then rotate your elbows so that they are below the projectile. All movements should be performed smoothly.
• Pulling the projectile by hand. You need to do 3 sets of 15 or 20 repetitions. Feet are shoulder-width apart and slightly bent at the knees. Bend at the hip joint, while your back should be straight. One hand is on the back of the chair, and the other is holding a weight. Pull the weight up, squeezing your shoulder blades together. Remember that your back should always remain straight to avoid injury.
• Squats. Also 3 sets of 15 or 20 repetitions. The legs are slightly wider than the hip line, the projectile is on the chest. Start squatting. The knees should always remain above the feet. You should return to the starting position after your thighs are parallel to the ground.
• Projectile push. The number of approaches and repetitions is the same. Feet shoulder-width apart, knees slightly bent. The weight is located near the ear. Perform a squat and immediately rise up, simultaneously lifting the projectile upward.
• Mahi. The number of repetitions and approaches remains unchanged. The projectile is located between the legs, the torso is tilted. Swing the weight back and swing it forward as hard as you can to chest level. The arms are straight and the hips are straightened.
• "Mill". The hand with one projectile is straightened and raised up. At the same time, take another weight with your other hand and begin to lift. Switch hands and repeat. The number of approaches and repetitions is the same.
• Bench press. 3 approaches of 15 or 20 sets. While lying on your back, squeeze the apparatus.

Strength and endurance are considered primordially masculine qualities. That’s why strength training is very popular among the stronger sex. But what if you’re tired of the usual dumbbells and barbells? Exercises with weights at home can be a good alternative. This is a completely affordable, compact piece of equipment that anyone can use.

This type of exercise is designed to effectively work out almost all muscle groups. They comprehensively develop endurance, functional strength, and agility. At the same time, weights will provide not only strength, but also cardio. This simple exercise will significantly strengthen your muscles, help you build a beautiful profile, and also burn excess fat.

Kettlebell lifting should not be confused with exercises. Such training is aimed more at movement, strength, flexibility, and not at building muscles. Therefore, growth cannot be expected. But weights will definitely help to “draw” the relief significantly.

Strengthening your hands

Without prior preparation, it is better not to try to perform complexes with kettlebells, especially heavy ones. Weak arms, hands, forearms and an insecure grip can lead to unexpected tendon injuries, muscle tears and ligament tears. In everyday life, such simple activities as chopping wood, hand washing, working with a two-handed saw, working with a shovel, rake, pitchfork and crowbar are good for strengthening your hands. Additionally, other sports target the appropriate muscles.

• Rowing.
• Struggle.
• Fencing.
• Gymnastics.
• Biathlon.
• Acrobatics.
• Workout.
• Rock climbing and mountaineering.
• Arm wrestling.

If you have done something similar before, then most likely no preparation will be required. But if not, you should first do push-ups and deadlifts to strengthen the necessary muscles.

• There are two types of weights: solid and prefabricated. The first already have a certain weight ahead of time, and in the second case you can independently adjust it by removing or adding parts of the projectile.
• To avoid injury, you need to start with light weights. Choose a 4, 6 or 8 kg kettlebell. Practice with them. Once you understand the principle and study the technique, you can move on to more serious weights.
• Keep in mind the unspoken rule: the more muscles the exercise you choose covers, the heavier the equipment you can use to perform it.
• Always do stretching exercises.

Any set of exercises with a kettlebell is much heavier and more intense than any exercise with a barbell or dumbbells. Therefore, you need to warm up before training more carefully, thoughtfully and attentively.

Haven't acquired a shell yet? It's time!

“Sacred Six”: basic exercises with a kettlebell

First you need to study and perfect a training set of exercises with kettlebells for beginners. There are a number of basic movements that are considered basic. Without mastering them, there is no point in moving on. We will consider only options for equipment weighing 16 kilograms.

A beginner in kettlebell training, according to many experts, should begin classes with swings and swings. These are two types of swings that everyone can do. After all, swings do not involve lifting weights above your head. They involve postural muscle layers and cover almost all muscle groups, due to the shift in the center of gravity. However, the main burden falls on the back, shoulders and legs. Some people perform them as a warm-up before a strength training session on the gym.

Performance technique

• Place your feet slightly further apart than shoulder width. The weight should be 5-10 centimeters in front of the feet.
• Squat down, leaning slightly forward, and grab the handle with a closed grip.
• Raise yourself up while keeping your back inclined.
• Having torn the weight off the floor, you need to slightly follow it back, where it will go by inertia.
• At the extreme point, smoothly straighten your back, swinging the weight forward.
• Raise the weight, slightly accelerating it, until it reaches chest level.
• Before the projectile goes down, you need to intercept it with your free hand and repeat all the same movements.

*If it is difficult to intercept the equipment while hanging at first, then you can perform swings with one hand, and then put it in place. After that, take it with your other hand and repeat the exercise.

2. Goblet squats (goblet)

Such exercises with a 16 kg kettlebell. Primarily aimed at developing the muscles of the lower body. Works the front of the thigh (quadriceps), back, gluteus maximus, calf muscles and lower back. In addition, the biceps and shoulders experience static tension due to the fact that the projectile is held in front of you.

Performance technique

• Stand up straight, place your feet slightly wider than your shoulders, and turn your toes slightly outward.
• It is more convenient to immediately grab the weight with both hands with a closed grip on the sides of the arch. You need to hold it directly in front of your chest with your elbows bent, close to your body.
• As you exhale, squat down, keeping your back straight with a natural arch.
• As you exhale, rise up, pressing your heels into the floor.

*It is recommended to carefully control the depth of the squat. For beginners, without serious training, it is better to squat no deeper than parallel to the floor. Deep squats can only be done by trained athletes to avoid injury to the knee joints.

This is a rather complex exercise, but it doesn’t hurt to learn it. It will help make joints more mobile and ligaments elastic. The muscles of the arms will be strengthened first, but the muscles of the back and legs will also be involved. It will allow you to burn a lot of energy, which helps in. This way you can learn to maintain balance and balance.

Performance technique

• Lie on the floor on your back, arms along your body, supporting leg bent at the knee, weight placed behind your shoulder on the same side, as in the picture.
• Turn your body slightly towards the weight, grab the bar with both hands, and pull it towards you. Squeeze your hand with the projectile vertically upward. Direct your gaze to the weight.
• Without lowering the equipment, lean on your free hand and rise up.
• Line up your supporting arm and lift yourself up with your abs so your pelvis is in the air.
• Bend your free leg under your body and stand up, then rise to your full height without lowering your hand with the weight.
• Make all movements in the opposite direction.

4. Press

This exercise is simpler than the previous one, but will still require preliminary preparation. It is aimed at working the biceps and deltoid muscles. Other groups are also involved. In essence, this is a regular standing press, but with weighting with a kettlebell, which has a shifted center of gravity. The movement can be significantly diversified by performing it with one hand, with both hands at once, or alternately.

Performance technique

• Stand straight, back straight, feet shoulder-width apart, toes slightly turned outward.
• Perform a chest lift.
• When performing a press, you need to slightly rotate your hand so that at the top point it is directed forward.
• As you lower the projectile as you exhale, you need to lean forward slightly and spring your knees. In order not to provoke a spinal injury, you need to lower the weight not on your shoulder, but on your chest.

*Learn this exercise only after you have learned how to do chest cleans.

5. Lifting (cleaning) onto the chest

This is a preparatory, basic movement related to exercises with kettlebells for all muscle groups. It can be performed, along with swings, in the first days of training. The main load is taken on by the biceps and deltoids, but at the same time the legs, back, shoulders, and abs work.

Performance technique

• Place your feet shoulder-width apart, point your toes out, keep your back straight with a natural arch, and place the kettlebell between your legs, just like in a swing.
• Lean forward with your knees slightly bent. Grab the projectile with your working hand, lift it, and let the inertia take it back.
• When the pendulum of your hand swings forward, give the projectile some acceleration.
• Rotate your hand slightly at the top point so that the weight seems to point towards your forearm and pull your hand towards your chest.
• When lowering the weight, do not forget to slightly rotate your hand so that the weight returns to its original position.

*It is not necessary to change hands while hanging; you can place the apparatus on the floor to make it easier. Beginners are advised to always start with a weaker hand.

6. Two-handed kettlebell snatch

With the help of this exercise, the lumbar region of the back is thoroughly worked out, the thigh biceps, gluteal muscles, quadriceps, and deltoids are strengthened. At the same time, the abdominal muscles and spinal extensors are held in static tension.

Performance technique

• Stand in a normal stance: feet shoulder-width apart, toes slightly turned outward, resting on your heels, back straight.
• Lean forward, bend your knees, and grab the kettlebell with both hands with a closed grip.
• Having lifted the weight, we slightly add force to the inertia as the weight moves back and then forward.
• As the weight moves forward, we straighten our knees, bringing the barbell to chest level.
• Lower the equipment down, between 3 legs and repeat the movement.

*Usually the weight moves upward by inertia to approximately the level of the solar plexus. For beginners, it is enough to accelerate it to lift it up to the chest. More experienced athletes can raise it to the shoulders or chin.

The Best Kettlebell Exercises for Home Workouts

For men

7. Deadlift with 16 kg kettlebell

• Feet slightly wider than shoulder width, toes turned outward, back straight.
• Lean slightly forward, bend your knees, and grab the weight with both hands.
• Without leaning forward or backward, rise up by straightening your knees, keeping your heels firmly planted.

8. Swing kettlebells in different directions

• The starting stance is standard, do not forget about a straight back.
• Grab the bow with both hands.
• Swing from a kettlebell position between your legs, just like a regular swing. You just need to direct the projectile to the side.

• Starting position: feet shoulder-width apart, toes turned outward, projectile in a vertically extended hand.
• While looking at the weight, lower your free hand, bend over and touch your fingers to the floor.
• Return to the starting position.
• Lower the projectile to the floor, repeat with the other hand.

For women

10. Bends on one leg (Romanian deadlift)

• Hold the weight with one hand.
• Slowly lean forward, holding the apparatus hanging, while simultaneously moving the opposite leg as far back as possible.
• Keeping your back straight, return to the starting position. For balance, it is permissible to move your free hand to the side.

11. Lunges with transfer

• Take the inventory in one hand.
• Lunge according to the standard pattern.
• At the bottom point, pass the weight from one hand to the other.
• Rise to the starting position.

• Grab a kettlebell with one hand and stand in a standard stance with your feet shoulder-width apart and toes pointing out.
• Rotate the weights around your body.
• From behind, pass the projectile from one hand to the other.
• In front, change hands again, continuing the movement.

Ready-made kettlebell lesson plans: a simple program

If you are going to work not only with kettlebells, increasing strength and endurance, but also to build muscle mass, then it is better to do no more than 10-15 repetitions with a 16-kilogram kettlebell. In other cases, you can increase the number of repetitions to 12-20.

Provided you work with such a projectile once a week, alternating with other workouts, you can perform the complex proposed below at a time, with one approach. Provided you break it down into complexes and perform them on different days, do 2-3 approaches.

For the upper body

• Rotation of the weight.
• Traction.
• Casting
• Pull up to the chest.
• Push-ups.
• Triceps pullover.

For the lower body

• Squat with a kettlebell.
• Squat with legs raised.
• Single leg deadlift.
• Back lunges with throwing.
• Jump squats.
• Combined squats.

On the press

• Russian twist.
• Horizontal running.
• Rotation of the weight around the body.
• Lifting the body.

For the whole body

• Squat with a raised kettlebell.
• One hand push.
• Deadlift.
• Side lunge with press.
• Squats + bicep curls.

Don't forget to warm up before lifting weights and cool down after lifting them.

• Always select the weight of the kettlebell based on your training. Do not jump above your head, this can lead to injuries and sprains. For men, you can increase the weight of the projectile to 24 kilograms, but for women it is better to stop at sixteen.
• Let us repeat once again that the back should always be straight, only natural deflection is allowed.
• Make all movements slowly, do not rush. This will allow you to fully control both your body and equipment.

It is permissible to perform exercises with two weights at once. However, they should be the same size and weight to avoid imbalance in muscle development.

Greetings to readers interested in sports topics! Today we have a review of training with a projectile that gained popularity back in the days of the Soviet Union. Most likely, many have already guessed what we will talk about. Yes, we will consider their varieties, and also find out why kettlebell lifting is dangerous and how it is useful.

A weight is a spherical metal element that has a molded or removable handle for gripping. This primitive apparatus was used back in Ancient Greece to prepare participants for the Olympic Games. The only parameter by which it is classified is mass. Thus, weights vary from 4 to 92 kilograms, but in competitions only one-pound, one-and-a-half and two-pound weights are used (16, 24, 32). They are also solid and hollow, with a high and low bracket (handle), and are divided into colors - yellow (16 kg), green (24) and red (32).

At what age is it safe to train with kettlebells?

It is important to understand that any type of exercise that involves weightlifting equipment can easily injure the musculoskeletal system when it is not yet fully formed. While dumbbells and barbells are safe when used correctly, the same cannot be said about kettlebells.

Their main danger is excessive stress on the spine, regardless of which muscle group you train. That is why you can only train with this apparatus from the age of 12, focusing all your attention on technique. It is better to take light weights, even if you have enough strength to lift a heavier weight.

Benefits and harms

There are few advantages of kettlebells over other sports, since all equipment is considered effective and is created for one purpose - training our body. However, there are a couple of advantages that are worth mentioning.

• Cheapness.
• Practical - with just one weight.
• The shoulder joint is strengthened, grip and arm strength develops.
• Coordination training - even with a classic bench press, you need to strain and maintain balance of the whole body.
• A positive side effect is that your back, arms, abs and legs are also trained.

However, along with these seemingly significant advantages, there is one main drawback that can cause colossal harm - the load on the lower part of the spine (lower back).

All exercises (except for the role of additional weight) are performed in a standing or sitting position. This causes a shocking effect for the vertebrae, since the weight of the projectile is added to the mass of the torso. If 16 kg is not yet so terrible, then 24 and 32 can, after a while, make a person crippled. Proof of this is the very frequent complaints of weight lifters about pain in the spine after 40 years.

Contraindications to training

The specificity of kettlebell lifting is based on explosive muscle development, which is fraught. From this we can conclude that beginners should not take on this projectile. It is also better to avoid weights in the following cases.

• For any heart problems.
• Having hypertension.
• For injuries to the spine or shoulder joints.
• Having weak hands and wrists.

It is important to understand one thing - kettlebell lifting is not that difficult or dangerous, it just requires certain preparation, which will prevent all injuries. That is, before taking on this apparatus, you must first master the basic group (horizontal bar, barbell, dumbbells, etc.).

When purchasing or selecting a kettlebell, you need to pay attention to some of its parameters.

• Material - an excellent option is black cast iron with a rubberized bottom.
• Handle - it directly affects the comfort when handling the projectile. Try to choose a long staple of such thickness that it fits comfortably in your hand.
• Size - small volume will reduce wringing of the brush.
• Weight - men and teenagers need to choose at least a pound, and for girls and women up to 16 kg.

The best decision regarding weight determination is to consult with a trainer. But you will have to select the handle and size yourself. The main thing to remember is that the smaller the volume and the larger the bracket, the more convenient the projectile.

Correct technique and types of exercises with a kettlebell

As mentioned above, elements with this projectile are beneficial for the entire body. However, when performing them, certain safety measures must be observed. I repeat once again that the kettlebell is not designed for beginners, but for more or less physically strong athletes. First you need to become more familiar with dumbbells, barbells and some exercise machines, and only then become a weightlifter.

For the back

The lats are considered the most resilient muscles and it takes a lot of work to stress them. To do this, you can perform the following exercises.

• Bent-over weight row to the navel - the back should be straight, with a slight arch in the lower back.

• Front throw - performed in the same position as the deadlift, only with a jerk, and the projectile rises to the level of the head.

• Shrugs are done with two weights. While standing and holding the apparatus in your hands, you need to lift the shoulder joint with the trapezoid, thereby pumping it up.

Please note that before training, be sure to warm up your back. To make the result noticeable, the mass of the projectile is selected based on your capabilities. Ideally, you should do up to 15 repetitions.

For the pectoral muscles

In order to properly pump up your chest, it is enough to perform the same set of exercises as with dumbbells, because the specificity of the kettlebell allows you to replace other equipment with it.

• All types of bench presses - on a horizontal, inclined bench, on the floor, at an angle of 45 degrees. As you can see, this projectile quite adequately replaces the barbell.
• Two-hand press - performed with one kettlebell, which must be pressed in a lying position with both hands away from you.
• Push-ups - placing two apparatuses on the floor, you can do push-ups from them. Thus we added amplitude, which increased efficiency.

A good exercise for the chest is bench raises, which are often performed with dumbbells. However, weights are also suitable in this case and will provide no less benefit.

For hands

Hands, forearms, shoulder joints are those parts of the body that are trained regardless of the exercises performed, that is, as if by default. This is due to the shape of the weight and its mass, which requires a strong grip on the handle to hold it. That is why fans of this projectile always have large hands and a strong grip.

• Bicep curls are better with both hands. By changing the position of the brushes, you can distribute the load on the internal or external beams.
• Triceps press - performed behind the head in a standing or sitting position.
• Chin Pull - trains the front delts.
• Raising in front of you - the essence is the same as the previous element, only the arms must be straightened at the elbows so that the entire load goes on the shoulders.

Before pumping your arms, warm up their joints well - shoulder, elbow and hand.

For the press

There are no separate exercises for training the abs with a kettlebell, but it can be used as a weighting agent in ordinary elements.

• Body lifts - you need to rest your feet, use a light weight projectile (6-8 kg) and, fixing it with your hands near your chest, lift your body.
• Twisting - everything is similar, only instead of resting your legs, you need to sit on your buttocks and lift your heels off the floor, correcting your balance with a load in your hands. Spinning left/right, you...

Exercising with weights burns a lot of fat, which is primarily important for the abs. After all, its relief will be visible only in a dry person. If it is not entirely clear how some exercises are done, then on the Internet you can see a description of their implementation in pictures.

Example workout

If you bought a couple of weights and don’t know what to do with them, then I’ll give you an example of pumping them both at home and in the gym. Often, training with this apparatus occurs in the form of sets, that is, short and powerful loads with a pause between approaches of no more than a minute.

At home

I would like to note right away that the weights are easily portable, which allows you to move them outside without any problems. So, for the next set you will need 2 pieces of 16 kg each.

1. Floor press - lie on your back and alternately squeeze the apparatus above you. We do 4 sets of 15 times.
2. Deadlift during push-ups - to do this, you need to take an emphasis while lying on the handle of the weights, and after each push-up, pull the projectile towards you. 3 approaches of 10 times on each hand are enough.
3. Mill - you need to take one shell and raise it above your head. Then carefully bend and try to reach the floor with your free palm and take the starting position. We do 4 approaches to the maximum.
4. Plank transfer - we stand in a plank position with one outstretched arm, and with the other we move the weight from right to left, thus pumping up the abs. We perform 4 approaches to the maximum.

Just 4 elements are enough to work out the whole body well and get tired. The whole secret lies in the strong cardiac load, for which beginners are often not ready. The photo below shows the most popular exercises with kettlebells.

In the gym

Of course, there are many more possibilities in the rocking chair, because there are weights of different sizes and weights, as well as benches. However, it is worth understanding that after a 10-minute kettlebell set, you will not be able to do anything else.

1. Forearm throw - a projectile located between the legs must be thrown onto the forearm with a jerk of the back. This is how the hips and buttocks are pumped. We do 4 sets of 10 times.
2. Classic press - overhead. 4 sets of 15 reps.
3. The snatch is an exercise similar to a throw, only the projectile is also pressed from the forearm above the head. 3 sets of 10 times.
4. Finally, a plank is performed with moving the weight, as in the home version.

I would like to draw your attention to the fact that such sets affect not only muscle growth, but also heart function. The key is to take short breaks - 1 minute between sets, 3 minutes between exercises. Below is a video demonstrating how to do it correctly.

Don't try to lift weights and do tricks if you're new to the gym. Programs with this apparatus are intended for more experienced athletes, with a strong and hardened torso, who are not afraid of the load on the spine. It is also worth remembering about strong cardio exercise, which is undesirable for people with heart problems.

Warm-up

Any normal trainer can give only one sensible piece of advice - do a good warm-up. This sport is very difficult, so you need to sweat well before training. Also follow the exercise technique. After all, if neglecting it with other equipment simply reduces efficiency, then incorrect technique with weights can lead to disastrous consequences.

Sets and reps

The optimal number of repetitions is always considered 12 times, regardless of what you have in your hands and what muscle group you are pumping. Usually 3 or 4 approaches are performed with a short break. If we are talking about training for weight loss, then the priority should be light weight for the maximum number of times.

Kettlebell weight

In sports, 16, 24 and 32 kg are usually used. However, girls or beginners cannot overcome a half-pound jump, so they can use 12 or 8 kilograms. I will say from personal experience that if you bench press a pound of weights about 40 times, then you can safely move on to 24 kg. By this point, the back will be sufficiently strong and the risk of injury is minimal. However, it is better to coordinate each action with the coach.

How often to train?

The number of times you train with kettlebells will depend on what you are doing. As a rule, experienced athletes do not consider this the main equipment, since it is not particularly suitable for gaining mass. It is simply included in training in order to simultaneously develop those qualities that cannot be developed with a barbell - grip strength, coordination, endurance, as well as the ability to clearly control your muscles.

Based on this, at the end of each workout you can do an additional 10-minute set or set aside separate 2-3 days for full training. That is, 3 times a week will be enough.

Nutrition and sports supplements

To improve strength performance, you can take creatine as a food supplement. Doctors have long proven that this substance is safe and has only a positive effect, increasing endurance during training. This will allow you to work the muscle fibers much better. If you are in a period of weight gain, then you need to take 0.3 grams per 1 kg of weight daily, and if it’s just prevention, then 0.03 every other day is enough.

Common mistakes

Let's look at a list of the main problems that almost every beginner has when training with kettlebells.

• A hunched back is a very dangerous and stupid mistake. The spine should always be straight, regardless of whether you are standing with a weight or bending over.
• Leg shutdown is often observed during classic bench press. Forget about the fables of heels coming off, etc. It is not only possible, but also necessary, to help push with your legs when squeezing.
• Lack of smoothness - this mistake applies to ballistic exercises (for example, “figure eight”), where evenness and consistency of movement are very important.

Try not to repeat these mistakes because they not only reduce the effectiveness of the exercises, but also increase the risk of injury.

Conclusion

Kettlebell lifting has both pros and cons. Its main advantage is the development of strength qualities of the arms, upper shoulder girdle and grip. Moreover, it is strength, not muscle volume. This equipment also trains coordination and the cardiovascular system, which is necessary for any athlete. But at the same time, weights can easily injure you, so they require serious physical preparation.

On this note I will end my story! If you liked the article, then share it with your friends on social networks, and also subscribe to the mailing list of new publications and wait for them to appear soon.

In contact with

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.

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• 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.

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Many workout programs include weighted exercises in the form of a kettlebell. The scheme is developed in such a way as to ultimately obtain the maximum result. The training plan includes a lot of familiar exercises.

This article is intended for persons over 18 years of age

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All the nuances of training with a kettlebell

There are many sets of exercises with kettlebells that are aimed at developing different muscle groups. And their purpose varies greatly - some are designed to develop strength and endurance, while others are simply intended to build muscle mass (for example, in the neck area). There is also a set of cardio exercises that helps you quickly and effectively lose extra pounds. Therefore, before you start exercising, decide what result you want to get as a result of your training - a strong body with defined muscles or just a toned figure.

What weight is best to choose for training with a kettlebell?

The universal mass of a weight simply does not exist, so there is no point in looking for it.

To select the correct weight you need to consider:

• what type of training do you do (cardio or strength training);
• initial physical training (for beginners, a load of 32 kg will be simply unbearable);
• gender (weight for girls is slightly lower).

Fat burning workouts for women require the use of small weight equipment (up to 8 kg). There are several reasons for this, but the main one is that a correctly selected complex initially involves toning all muscle groups and weights are intended to better accelerate metabolism.

If it is important for a girl to pump up, then the minimum weight for a beginner is 8 kg. For men, the numbers are slightly different - 16 kg for beginners and 32 kg for more experienced athletes.

General kettlebell training after 40 years

This set of exercises is designed to keep the body in good physical shape at any age. Of course, if you studied well until the age of 40, then after that it is unlikely that anything will change significantly for you.

Another question is, if you are a beginner, you should start here carefully so as not to cause harm. The main thing to remember is that you should not strive for sky-high results and mind-blowing execution speeds. You should have a good measured pace without jerking or acceleration, as well as a minimum of repetitions. Loads need to be increased gradually, step by step and without fanaticism.

Circuit training with kettlebells

The most effective type of exercise. It consists of cyclically repeating several exercises with weights. This can be squats, bends, turns, swings with a projectile. The main feature of circuit training is its fast pace.

A short rest is allowed between circles, but it should not last more than a minute. This set of exercises does a great job of burning fat and also trains endurance. You need to start with 3 circles of 15 minutes each and gradually increase their number (you add not time or exercise, but circles).

Workouts with weights at home

The optimal kettlebell weight for home training is 8 kg for a girl and 16 kg for a man. Exercising at home should definitely begin with a warm-up in order to warm up all the back muscles and joints. You need to do the exercises at a moderate pace, starting with minimal loads and light weight of the projectile.

If everything comes easy to you, then increase the load during the next session (this way you can evaluate the effectiveness of the training and fully experience all the delights of strength in those muscles that you didn’t even know about).

Weekly home workout program:

1. Mill exercise. The technique is the same as in the usual version, but a weight is used as weighting. A sufficient number of repetitions is 20.
2. Squats with a kettlebell all the way. 15 reps.
3. Standing kettlebell push. First, 15 times with each hand, then 15 times with both hands at the same time.
4. Kettlebell lunges are done 12 times on each leg.
5. Kettlebell bench press on a mat or mat - 15 times.
6. Kettlebell push-ups. Take a position on the weights. After each push-up, raise your hand with the apparatus vertically to the floor. It is enough to do it 10 times.
7. Exercise butterfly (swing). You need to take a standing position, feet shoulder-width apart, and pass the weight from hand to hand, moving it from front to back along the inside of the thigh. 25 reps.
8. Romanian cravings. Tilts with level bunks and raising the projectile strictly vertically. 20 reps.

For beginners, one circle is enough, and when the muscles get stronger, increase the number of circles. It will be very good if you spend your first workout with a qualified trainer (or just a “knowledgeable” friend) who will show you how to perform each exercise correctly. But if this is not possible, use video instructions from the Internet.

With this complex, only three workouts per week are enough to get excellent results. The main condition is that there must be at least one day of rest between workouts. During this time, your muscles will fully recover and will be fully ready for new loads.

If you are in excellent physical shape, you can try the same training program with a kettlebell, but with a weight of 24 kg or 32 kg. If you increase the weight of the apparatus in the first lesson, slightly reduce the usual number of circles - if it is easy, within a week you will reach your usual level.

Training with a 24 kg weight also needs to be distributed over days. The training program schedule should include an equal number of training and rest days (it is best to train every other day). You can also add a few exercises - for example, pistols, jerks or crunches. But I repeat - without sudden jerks and fanaticism (your body will not say “thank you” for this).

Crossfit workout with kettlebells

The CrossFit training program with kettlebells involves a high speed of execution and a large number of approaches without a break. With its help, the cardiovascular system, endurance, and strength are trained. But there is no increase in mass in CrossFit - the intensity of the training takes place without constantly increasing the weight of the equipment.

A variety of deadlifts, snatches, squats, swings, and lunges are quite suitable for CrossFit training. Literally all exercises can be done with weights in the form of a kettlebell.

But before you start high-intensity training, make sure you are in excellent health. For people who have problems with the back, joints, heart and blood vessels, as well as any chronic diseases, CrossFit is contraindicated in principle.

Training with kettlebells for strength

Strength training aimed at mass, its proper increase includes heavy loads on the main muscle groups. Kettlebells do an excellent job of this task, however, you should not forget about other equipment (barbell, dumbbells, horizontal bar).

The training program should include:

• various thrusts - from an inclination, vertical from the floor, to the shoulder, from a lying position;
• press - overhead, in a lying position, push-ups with one arm raised;
• squats;
• lunges;
• swings.

Choose a medium pace of execution, without sudden jolts. It is especially worth monitoring your breathing - it should be calm and measured. The pulse should not be higher than 70% of the maximum (220 minus your age).

Also alternate days of exercise with rest - for intense muscle building, two days off a week is enough.

Kettlebell training for fighters

An MMA program must focus on both strength and endurance. So it's somewhat of a mix of CrossFit exercises and strength training. But this activity requires a special approach.

Before training, be sure to do a warm-up - warm up all your muscles and stretch. A pyramid is formed from 10 basic exercises—squats, overhead press, bench press, Romanian deadlift, abdominal row, bent-over, push-up, mill, swing, swing, and lunge. On each step you use 5 repetitions of each.

First you do 3 exercises, then 4, and so on until you do all 10. A gradual increase in load promotes endurance, and weighting in the form of sports equipment helps build muscle strength.

Kettlebell Snatch Training Program

This set of classes does not require a lot of time, but you can count on good results after a month of hard work. Kettlebell snatch training should be done every other day for 1-3 months. To begin with, you need to use a minimum of 16 kg, gradually increasing the load to 32 kg.

This complex includes bench presses, pushes, static exercises with a weight held in place, as well as lunges and swings. The total training time is 20-30 minutes.

You don't have to spend hours in the gym to have the body of your dreams. An hour of training with weights at home is enough and you look just great.