Circuit training with a weight of 16 kg. The best kettlebell exercises. What is biceps and what it is "eaten" with

The now unfairly forgotten exercises with a kettlebell on the shoulders, arms and chest allow you to add variety to classes in gym thereby increasing their efficiency. If desired, with this simple projectile, you can build a full-fledged training program.

From our article you will learn about the features of kettlebell lifting, the rules for choosing shells and the best exercises with a kettlebell for the muscles of the upper body. And also, as a small bonus, we will tell you how to increase strength in working with a kettlebell with the help of sports nutrition.

Pros and cons of kettlebell lifting

1. Versatility. With weights, you can do exercises on the shoulders, arms, chest, back and any other muscle groups.
2. Minimum inventory. This is a definite plus for home workouts. For a beginner, in order to fully train, 1 projectile will be enough to start. This saves not only the budget, but also space in the apartment, since, unlike barbells and simulators, kettlebells do not require a lot of storage space.
3. Simultaneous development of strength and endurance. When training in the gym, we increase either one or the other, varying the weights and the number of repetitions. Kettlebell lifting involves a long exercise with a fairly serious weight of equipment, which has a positive effect on both strength and endurance.
4. Health of the cardiovascular system. This advantage is also explained by the duration of strength training, during which the heart experiences positive stress.
5. Development of coordination.
6. Integration with other sports. To improve their skills, representatives of various martial arts, athletes and other athletes turn to kettlebells.

With all the advantages, kettlebell lifting has its drawbacks:

1. The inability to score impressive muscle mass. A champion kettlebell lifter in terms of volume will lose to an ordinary amateur athlete from the gym. This sport is for those who are interested in the functionality of the body, and not just the appearance.
2. Injury hazard. Incorrect technique when exercising with a kettlebell can very easily lead to injury. However, the risk is not much higher than when using free weights in the gym.

Thus, the advantages of kettlebell lifting far outweigh its disadvantages. Kettlebell training is ideal for those who do not strive for huge muscles, but want to become strong and hardy. That being said, you will still have a more athletic look than the average untrained person. And the intensity of exercise will help in a short time to get rid of excess weight which makes kettlebell lifting attractive for women as well. In addition, here the ladies definitely should not be afraid to “swing”, since the possibility of gaining muscle mass is limited.

In kettlebell lifting, 3 types of shells are used:

• 16 kg;
• 24 kg;
• 32 kg.

But for fitness training, more diverse shells are produced in increments of 1-2 kg, so a suitable weight can be selected for any initial physical data.

For exercises on the arms and shoulders, you can get by with a 16 kg kettlebell. For stronger pectoral muscles, you will need a heavier projectile, especially if you are not a beginner and work out in the gym at the same time. Such people can be guided by the working weight in the bench press. If it is less than 100 kg, we take a weight of 16 kg. Press more than a hundred - you will need a projectile of 24 kg, and possibly 32 kg. For women's workouts, weights of 8 kg are suitable, but with very poor physical shape, you can start with 4 kg.

In addition to the well-known standard round-shaped weights used by professionals, in sports stores you can find prefabricated and bulk shells. The former consist of several separate plates, by changing the number of which you can vary the weight of the projectile. Such a kettlebell is the most economical, as it allows you to increase the load without buying additional equipment. But you should pay special attention to the quality of such a projectile so that it does not crumble over your head.

Bulk weights are hollow from the inside and filled with sand. Their weight can also be changed, but not everyone wants to constantly weigh and pour sand.

Modern shells also differ in shape. They can be square, disc-shaped, and even in the shape of a human head. It is also possible to have two handles at once. But if you need a universal projectile with which you can do all kinds of exercises, then preference should be given to the classic core with a bow. Moreover, the weight should be made of metal, and not of plastic, since in the latter case the center of gravity shifts.

Before buying, be sure to try to lift the projectile up to appreciate the convenience of the bow. When sagging down, the weight should be located on the forearm. If she stopped at the wrist, it is necessary to pick up a projectile with a large distance from the core to the bow. In non-professional equipment, the arms can also vary in thickness. If it is too thick, the projectile will not hold properly and the risk of injury will increase. For example, when performing exercises with a kettlebell on the shoulders, an incorrect grip can lead to damage to the shoulder joint.

After choosing the inventory, you can begin to study the technique. Consider the most effective exercises with a weight on the shoulders of the arms and chest.

Shoulder exercises

You can pump up your shoulders with weights using the following exercises:

We take a stable position, feet shoulder-width apart, knees slightly bent. We bend our elbows and turn forward, palms look at each other. Weights hang freely, located between the shoulder and forearm. Keep your back straight, shoulder blades flattened. On exhalation, we squeeze the projectile up until the arm is fully extended, after which we smoothly return it back and repeat the movement with the other hand. The kettlebell should move strictly above the shoulder, the body should not be deflected to the side. This is one of the best exercises for the shoulders, promoting their growth and improving strength. The main load here falls on the anterior and middle bundles of the deltas.

We get into a semi-squat, hold the weight with both hands, stretching them perpendicular to the floor. Straightening the legs, at the same time raise the projectile up to the level of the neck. The arms remain straight. This exercise involves the front deltas. Over time, it can be modified by carrying out the removal of each hand alternately, thereby increasing the load.

Kettlebell lifting behind the back. We hold the weight behind the back with both hands, palms turned away from the body. On exhalation, we raise the projectile up, as far as the flexibility of the joints allows, while inhaling, we lower it back. The palms of the back slide along the back, we do not tear them off the body. The exercise works well on the rear deltas.

To increase the shoulders in volume, all exercises must be performed 12-15 times in 3 sets. Before starting a workout, a warm-up is required for 10-15 minutes.

Hand exercises

Performing arm exercises with a kettlebell is less convenient than with dumbbells. But they can be used for home workouts, as well as in case of stopping progress in classes in the gym.

1. Option number 1. The exercise is performed while standing, with a slight tilt of the body forward. The back is straight, the free arm is brought back, the arm with the kettlebell is extended perpendicular to the floor. As you exhale, slowly bend your elbow, pulling the projectile to your chest. On inspiration, we lower it back, but we do not straighten the arm to the end so that the load does not leave the biceps.
2. Option number 2. We stand straight, legs slightly bent. We hold the kettlebell with both hands, the palms are located on the sides of the bow. On the exhale we raise the projectile to the chest, on the inhale we lower it back. Elbows remain motionless. If in this exercise the weight is held upside down, the load will be transferred to the brachialis - the muscle located under the biceps, the increase of which will make them visually larger.

Exercises are performed in 3 sets of 12 repetitions. Option number 2 can be done with a superset - first 12 repetitions with a straight kettlebell, then 12 repetitions with an inverted kettlebell. Rest between sets 1-2 minutes.

1. Option number 1. This is an analogue of the French bench press with a dumbbell. In a standing position, start the weight behind the head. We hold it with both hands, palms are located on the sides of the bow. Elbows are fixed, look to the sides. Taking a deep breath, slowly lower the projectile down, then lift it back and inhale only at the top point.
2. Option number 2. We lie down on a bench or on the floor, lift the weight above ourselves, holding it with both hands by the handle. The palms are positioned so that the thumbs point down. The projectile is smoothly lowered to the neck and lifted back. We do not straighten our elbows to the end.

The number of repetitions, as in the case of biceps, is 12 in 3 sets.

chest exercises

You can increase the volume of the pectoral muscles with the help of such exercises:

We lie down on the floor, bend our arms with weights at the elbows and spread them apart. We hold the projectile with a direct grip. On the exhale, we squeeze the weights up, but do not straighten the elbows to the end. On the inhale, we return them to their place. The weights should move over the shoulders.

We lie down on the bench, lift the weight above our head, holding it by the handle with both hands with a grip from below. As you inhale, gently lower the projectile behind your head, without bending your arms. On an inhale, raise to the starting position. We do not spread the elbows so that the load does not pass to the back muscles.

In chest exercises, we select the weight in such a way as to do 10-12 repetitions in 3 sets.

Kettlebell exercises classic

In classical complexes with weights, one can distinguish such exercises that involve the muscles of the upper body:

In a standing position, we spread our legs slightly wider than shoulders, socks turned to the sides. This is the basic stance in kettlebell lifting. We take a kettlebell with one hand, then lean forward a little and bend our knees slightly. We take the free hand behind the back, and the second, swinging the weight back between the legs, push it up. The projectile moves by inertia and is fixed in a position where the arm and body form one straight line. In this position, he lingers for 1 second, after which he falls down on a straight arm. When moving down, the body again moves forward slightly. Breathing - inhale when swinging, exhale when fixing.

We take the base stand. Crouching a little, with a direct grip we lift the weight and throw it on the chest. The body is slightly tilted back. Then, standing on your toes, we begin to push the weight up. In the process of pushing, we again lower ourselves onto our heels and do a small squat. Only when the arm with the projectile is completely straight, straighten the legs. The final point of the exercise is lowering the kettlebell back onto the chest. Breathing - inhale before the push, exhale when fixing.

These exercises with a kettlebell involve not only the chest, shoulders and arms, but also the muscles of the back and legs. The movements are complex, so it is necessary to start them with minimal weights until the technique is perfected. Ideally, classes should be supervised by a qualified trainer. In his absence, ask at least one of your friends to control your movements from the side. As for the number of repetitions, the more the better. Professionals perform over 100 such movements in 10 minutes.

It is sometimes difficult for a novice athlete to even hold the kettlebell in his hands for a long time. The problem lies in weak hands and forearms. In this case, you must first prepare for exercises with a kettlebell with the help of additional arm training.

The forearms receive an indirect load during any flexion and extension of the arms - in exercises with dumbbells and kettlebells on the shoulders, biceps, triceps. But if you can’t hold the weight in your hands for a long time, it makes sense to train them separately. For this purpose, static loads are good, when you just try to hold the projectile in your hands for some time. You can use the same weight, or a pancake from the bar. After the selected weight can be held for 20 seconds, the load can be increased by another 5 kg.

In parallel, it is necessary to train the strength of the grip. The best tool for this are carpal expanders. The workout should include 6 sets of 10 reps. One repetition is a compression of the expander for 10 seconds.

As in any other form of training, success in training with kettlebells largely depends on proper nutrition. In addition to carbohydrates to replenish energy reserves, the diet should contain a sufficient amount of protein necessary for building muscle mass. The easiest way to fill its deficiency is with the help of sports supplements - protein and amino acids. Unlike conventional foods, they contain protein in pure form and in the most easily digestible form.

If you do not have enough strength and endurance for weightlifting, you should pay attention to creatine. It is a natural substance (carboxylic acid) obtained from animal products. Creatine is already present in our muscles at a concentration of 3-4 g per 1 kg. But by taking a supplement, this concentration can be raised to 5 g per 1 kg of weight, thereby increasing endurance and explosive muscle strength.

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

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

Beginners who decide to start training should first consult a doctor, and then 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 kettlebell exercises at home.

Kettlebells - the sport of the strong

No one will argue that kettlebell lifting is popular. A lot of people do kettlebell training at home. Among the main factors that influenced the development of kettlebell lifting, the following can be noted:

• Compact sports equipment that can be placed anywhere. In addition, it cannot be broken.
• Kettlebell training will significantly accelerate the growth of muscle mass.
• Training can be done anywhere and at a convenient time for the athlete.
• At the first stage, until the strength indicators increase, the training will take no more than 10 minutes. Later, of course, the time will increase.
• During classes with a kettlebell, fats are perfectly burned, and a surge of hormonal levels occurs in the body.
• No need to learn a large number of a variety of techniques. All exercises in kettlebell lifting are based on human physiology.
• With constant exercises, strength increases, the work of the central nervous system improves.
• To create a beautiful sports figure, you just need to buy a kettlebell and remember a dozen exercises.
• Kettlebell classes are available to women.
• Despite the seeming high danger of training, statistics say otherwise - this is one of the safest sports.

How to choose the weight of the kettlebell

When choosing the weight of a sports equipment, it is necessary 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, which is 16 kilograms. Gradually, most often during the year with constant training, you can get to maximum weight weights of 32 kilograms. The training program should be designed in such a way that the exercises for different groups muscles alternate.

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

The first thing a beginner kettlebell lifter needs to master is the snatch. You can perform this exercise with one or two hands. In this case, it is necessary to ensure that the back is even, and the weight is located in the center of the athlete's body. To perform the exercise, you should bend over and, taking the projectile by the handle, jerk it down to your chest. After that, grab the kettlebell with your other hand and lower it into place.

When the first exercise is mastered, you can move on to bent over rows. The growth of muscle mass during 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.

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

The third exercise was called the "mill". The torso leans to the side so that the hand touches the foot. The second hand with the kettlebell rises high up.

What to do if the muscles are weak?

Of course, each person is at a different level of physical fitness. If the arm muscles are still weak, then they should be strengthened. For this, there are special exercises:

1. The back is straight. Take 16 kg kettlebells in both hands, or if it's still too much weight for you, then smaller ones. Lower your hands down, and palms should look up. In total, from 2 to 4 approaches should be done, consisting of 8 or 10 repetitions each. This exercise strengthens the muscles of the hands and arms well.
2. Sit on a chair, feet shoulder-width apart. Left hand is placed at the waist, and the kettlebell is in right hand on the right knee. With your palm pointing up, make bending movements so that the kettlebell moves in a vertical plane.
3. Stand straight, feet shoulder width apart. In one hand is a sports equipment, and the second is at the waist. Raise the kettlebell over 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 brachialis. It is enough to perform three sets of 10 repetitions each.
4. Stand next to a chair and bend over. With one hand, hold on to the back, and in the other, hold the kettlebell. Start raising and lowering the projectile along the torso. The exercise is also performed in three sets of 10 repetitions.
5. Kettlebell in one hand, and the second is located at the waist. Raise the projectile to the chest along a tangent path and make sure that the elbow does not move.

Exercises to train the muscles of the back

The main task of an athlete is to develop his muscles harmoniously. If you train your arms, but forget about your back, then there will be no benefit from such training. The following are exercises that will help you strengthen your back muscles:

1. Stand next to a chair. Hold on to the back with one hand, and take the projectile with the other.
2. Slightly bend your knees, left leg slightly behind. Raise and lower the projectile to the chest. You should do 5 sets, each with 10 repetitions.
3. Take the weights in your hands, the back is straight. Pull the projectile to your chest. Do about 5 sets of 10 reps.
4. The weight is located on the floor. Lean on the projectile with one hand, and put the other on the floor. Do push-ups.
5. The standing press works well on several muscles at once. Place the kettlebell on your shoulder, then start lifting it. It is allowed to help with the feet.

Now you can get acquainted with a complex of 7 most effective exercises that allow you to harmoniously develop all muscle groups.

• Projectile throw. Perform 3 sets of 15 or 20 sets. Tilt your hip joint and grab the kettlebell. It is necessary to raise it sharply, while straightening the leg, simulating a jump. In this case, the elbows should be located 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. While straightening your legs, simultaneously raise your shoulders, and when the arm with the kettlebell is at their level, stretch the projectile with your hands. Then turn your elbows so that they are below the projectile. All movements should be performed smoothly.
• Thrust projectile by hand. It is necessary to do 3 sets of 15 or 20 repetitions. Feet shoulder-width apart and slightly bent at the knees. Bend at the hip joint, while keeping your back straight. One hand is on the back of the chair, and the other holds the weight. Pull the weight up, bringing the shoulder blades together. Remember that the back must always remain level to avoid injury.
• Squats. Also 3 sets of 15 or 20 reps. The legs are slightly wider than the hip line, the projectile is on the chest. Start squatting. In this case, the knees should always remain above the feet. Return to the starting position after the thighs are parallel to the ground.
• Projectile impact. The number of approaches and repetitions is the same. Feet shoulder width apart, slightly bent at the knees. The weight is located near the ear. Perform a squat and immediately rise, while simultaneously lifting the projectile up.
• Mahi. The number of repetitions and approaches remains unchanged. The projectile is located between the legs, the body is tilted. Swing the kettlebell back, and swing it forward as hard as you can to chest level. The arms are straight, and the hips are straightened.
• "Mill". The arm with one projectile is straightened and raised up. At the same time, take another kettlebell with your other hand, and start lifting. Change hands and repeat. The number of approaches and repetitions is the same.
• Bench press. 3 sets of 15 or 20 sets. Lying on your back, squeeze the projectile.

Video lessons of exercises with kettlebells for beginners:

As practice has shown, the kettlebell is still very popular. It is used as an aggravating projectile for pumping up muscles. About a quarter of the visitors sports complexes use the kettlebell in their workouts. This figure is not so small, especially if you pay attention to the huge number of different simulators.

One of the advantages that a set of exercises with a kettlebell has is the speed and effectiveness in building muscle mass. In addition, the athlete will develop endurance. Kettlebell training also strengthens the wrists and joints of the hands. In order to start training, you should choose a kettlebell that is optimal for you in terms of weight. In order not to get injured, you should not strain. It is better to gradually increase the mass of the projectile, starting with the smallest. In addition, before starting the exercises, you should warm up well.

Exercises with a 16 kg kettlebell should be selected based on goals. To build muscle mass, it is necessary to gradually increase the weight of the projectile. But this does not mean that after a few sessions with a sixteen-kilogram weight, you should immediately jump to a 24-kilogram projectile. Do not increase the load so sharply, as injuries are possible. In order to reduce the likelihood of their occurrence, it is necessary to learn the correct technique.

It is very important to breathe correctly during the exercise with a 16 kg kettlebell. Breathing can not only save strength, but also increase stamina. At the time when the projectile is raised, it is necessary to exhale air with power. When lowering, you need, on the contrary, to inhale. Such a scheme will help raise the weight.

Exercises with a 16 kg kettlebell should be performed according to a specific schedule. Classes must be held three times a week. Moreover, training should be started a few hours before eating. In addition, if you prefer to train in the evenings, then start doing a set of exercises about two hours before bedtime.

All exercises with a 16 kg kettlebell should be divided into subgroups. Each subgroup must be completed on a specific day.

For example, on Monday you train biceps, triceps, trapezius, neck and leg muscles. On Wednesday, you should train your back, as well as legs and deltas. On Friday, you should pump deltas, trapezium and chest, as well as pump biceps, back and abs. This is a brief overview of how to approach exercises using 16kg kettlebells. Classes must be carried out in several approaches, each of which will have ten to twelve repetitions for each hand.

If you approach this with all responsibility and practice regularly, the result will not be long in coming. In addition, if you have kettlebells, then you can do it at home. But at the same time, it must be borne in mind that without increasing weight, it will be very difficult to gain muscle mass. But with the right approach, you can achieve good results. Good luck with your studies!

Greetings readers interested in sports topics! Today we are next in line with 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 will be discussed. Yes, we will consider their varieties, and also find out why kettlebell lifting is dangerous and useful.

Kettlebell - a spherical metal element with a molded or collapsible handle for gripping. This primitive projectile was used in ancient Greece to prepare participants for the Olympic Games. The only parameter by which it is classified is the mass. So, weights vary from 4 to 92 kilograms, but only pound, one and a half and two-pound weights are used in competitions (16, 24, 32). They are also full-bodied and hollow, with a high and low bracket (handle), and are divided by color - yellow (16 kg), green (24) and red (32).

At what age is kettlebell training safe?

It is important to understand that any type of exercise that involves heavy athletic equipment can easily injure the musculoskeletal system when it has not yet fully formed. If dumbbells and a barbell are safe with the right approach, then you can’t say the same about kettlebells.

Their main danger lies in the excessive load on the spine, regardless of which muscle group you train. That is why you can deal with this projectile only from the age of 12, focusing all your attention on the technique. It is better to take small weights, even if there is enough strength for a heavier kettlebell.

Benefit and harm

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

• Cheapness.
• Practicality - with the help of one kettlebell.
• The shoulder joint is strengthened, the strength of the grip and hands develops.
• Coordination training - even with the classic bench press, you need to strain and balance the whole body.
• Positive side effect- back, arms, abs and legs are also trained.

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

All exercises (with the exception of 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 so terrible yet, then 24 and 32 can make a person a cripple after a while. The proof of this is the very frequent complaints of kettlebell lifters about pain in the spine after 40 years.

Contraindications to exercise

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

• For any heart problem.
• Suffering from hypertension.
• With injuries of 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 a certain preparation, which will prevent all injuries. That is, before taking on this projectile, you must first master the basic group (horizontal bar, barbell, dumbbells, etc.).

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

• Material - great option is black cast iron with a rubberized bottom.
• The handle - it directly affects the comfort when handling the projectile. Try to choose a long brace that is thick enough to fit comfortably in your hand.
• Size - small volume will reduce the wrinkling of the brush.
• Weight - a man and teenagers need to choose at least a pound, and for girls and women you can up to 16 kg.

The best solution for determining weight is to consult with a trainer. But the handle and size will have to be selected by 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 useful for the whole body. However, certain safety precautions must be observed when performing them. I repeat once again that the kettlebell is not designed for beginners, but for more or less physically strong athletes. First you need to get to know dumbbells, a barbell and some simulators, and after that you become a kettlebell lifter.

For the back

The lats are considered the most enduring muscles, and in order to stress them, you need to work hard. To do this, you can perform the following exercises.

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

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

• Shrugs are made with two weights. In a standing position and holding shells in your hands, you need to raise the shoulder joint with a trapezoid, thereby pumping it.

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

For pectoral muscles

In order to properly pump the 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 shells 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.
• Press with two hands - performed with one kettlebell, which must be pressed in the prone position with both hands away from you.
• Push-ups - putting two shells on the floor, you can do push-ups from them. Thus, we added amplitude, which increased efficiency.

A good exercise for the chest is the dilution of the hands on the bench, which is often performed with dumbbells. However, weights in this case are also suitable and will be no less useful.

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, to hold which you need to strongly squeeze the handle. That is why fans of this projectile always have big hands and a strong grip.

• Biceps curls are best 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.
• Pull to the chin - trains the front deltas.
• Lifting in front of you - the essence is the same as that of the previous element, only the arms should be straightened at the elbows so that the entire load goes to the shoulders.

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

For the press

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

• Torso raises - you need to rest your legs, use a light weight projectile (6-8 kg) and, fixing it with your hands at your chest, raise the body.
• Twisting - everything is the same, only instead of resting your legs, you need to sit on your buttocks and tear your heels off the floor, adjusting the balance with a load in your hands. Spinning left/right, you .

Classes with weights burn a lot of fat, which is primarily important for the press. 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.

Workout Example

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

At home

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

1. Bench press on the floor - we lie down on our back and alternately squeeze the projectile above ourselves. We do 4 sets of 15 times.
2. Thrust during push-ups - for 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. Enough 3 sets of 10 times for each hand.
3. Mill - you need to take one projectile and raise it above your head. Then gently bend and try to reach the floor with your free palm and take the starting position. We do 4 approaches to the maximum.
4. Transfer in the bar - we stand in the bar with one outstretched arm, and with the second we move the weight from right to left, pumping the press in this way. We perform 4 approaches to the maximum.

Only 4 elements are enough to work out the whole body well and get tired properly. The whole secret lies in a 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 much more opportunities in the rocking chair, because there are weights of different sizes and weights, as well as benches. However, it should be understood that after a 10-minute kettlebell set, you can’t do anything else.

1. Throw on the forearm - the projectile located between the legs must be thrown with a jerk of the back on the forearm. This is how the hips and buttocks are pumped. We do 4 sets of 10 times.
2. Classic bench press - overhead. 4 sets of 15 repetitions.
3. A jerk is an exercise similar to a throw, only the projectile is also squeezed from the forearm and above the head. 3 sets of 10 times.
4. At the end, a bar is performed with the movement of the weight, as in the home version.

I want to draw your attention to the fact that such sets affect not only muscle growth, but also the work of the heart. key point there are short breaks - between sets 1 minute, between exercises 3 minutes. Below is a video demonstrating the correct execution.

Do not try to pick up the kettlebell and do tricks if you have been going to the gym recently. Programs with this projectile are designed 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 a strong cardio load, which is undesirable for people with heart problems.

Warm up

Any normal trainer can give only one sensible advice - do a good warm-up. This sport is very difficult, so you need to sweat well before classes. Also follow the exercise method. After all, if with other shells its neglect simply reduces efficiency, then the wrong 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 which muscle group you are pumping. With a short break, usually 3 or 4 sets are performed. If we are talking about training for weight loss, then the priority should be a small weight on maximum amount once.

Kettlebell weight

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

How often to train?

The number of kettlebell workouts will depend on what they are aimed at. As a rule, experienced athletes do not consider this projectile the main one, since it is not particularly suitable for gaining mass. It is simply included in the training in order to simultaneously develop those qualities that you cannot overtake 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 a full-fledged training. That is, 3 times a week will be enough.

Nutrition and sports supplements

To improve strength performance, creatine can be taken 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 out the muscle fibers much better. If you have 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 kettlebell or are in an inclination.
• Switching off the legs - often observed with the classic bench press. Forget about fables of heels coming off, etc. Not only is it possible with your feet, but you also need to help make a push when squeezing.
• Lack of smoothness - this error refers to ballistic exercises (for example, "eight"), where evenness and constancy 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 pluses and minuses. Its main advantage lies in the development of the power qualities of the arms, upper shoulder girdle and grip. And it is strength, not muscle volume. Also, this projectile trains coordination and the cardiovascular system, which is necessary for any athlete. But at the same time, kettlebells can be easily injured, 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 in in social networks, and also subscribe to the mailing list of new publications and wait for them to appear soon.

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For high-quality sports, there is no need to have a complete set of equipment for the gym. In order to train the muscles of the whole body from head to toe, one kettlebell is enough.

For 12 years now, I've been asking people of all ages and fitness levels, "What's so special about kettlebells?" These steel balls not only allow you to engage in high-quality sports, but also to perform a sufficient amount of exercise. I mean one weight that doesn't take up much space.

For now, let's just talk about one gear. Perhaps someone has only one available or someone is just a beginner athlete. Well, or there are several weights, but this person prefers to put them aside and work with one instead of running from one machine to another in the gym. Perhaps someone already has experience with kettlebells and simply prefers to work with one.

Kettlebell training

No matter what reasons might motivate a person to work with one kettlebell, but, everyone will agree that the choice of each person is directed towards less weight. It may not prepare you for the low rep deadlift, but it's great for swings, squats, lunges, and high rep deadlifts.

This is a common situation and I have two types of training programs. Grab a kettlebell and let's go!

The magic of training with one kettlebell

With a kettlebell, you can do everything the same as with a barbell or dumbbells. But special form and the placement of its handle makes the kettlebell ideal for exercises such as swings, snatches, and sit-ups.

There is an opinion that all work with kettlebells comes down to swings and jerks, and they are, without a doubt, effective. In fact, one of the studies of the Committee on physical education showed that kettlebell lifting performed at intervals of 15 seconds burned calories equivalent to a 6-minute run 1400 meters or skiing uphill. And this is a serious statement.

However, the reduced training program is not the only goal in itself. You can also combine exercises that require explosive muscle strength with strength exercises to warm up the entire body. energy system, strengthen the heart and increase muscle strength.

What should be the weight of the kettlebell? The optimal weight of the kettlebell will be the one with which a person can perform 5 times a bench press from a squat, followed by the removal of the kettlebell over his head. If a person can perform 10-15 times kettlebell press using one hand and then moving it over his head, then this exercise may seem too easy for him, in which case you can increase the number of repetitions, which will make the training more effective. For female beginners, the "golden mean" is usually 4-12 kilograms. For men, usually 12-16 kilograms. For strong or experienced athletes, the weight of the kettlebell can be increased.

Standing kettlebell press: execution technique

If a person cannot perform an overhead press due to restrictions on the shoulder joint or thoracic spine, then I advise such people to exclude this set of exercises and perform exercises related to the lower body.

After a short dynamic warm-up of the muscles and joint mobility, the warm-up can be the simplest, for example, describe circles with the joints, do one of the following exercises, which include body work with body weight and kettlebell exercises. The first group of exercises is based on the number of repetitions, the second is performed for time. By changing workouts 2-3 times a week in the A / B / A type, you can achieve excellent results and master a huge number of exercises with kettlebells.

In both cases, the load can be both increased and decreased. If one does not wish to distribute their training over time, then in this case it is possible to start with the first exercise program and start with two series of each cycle. Over time, it will be possible to increase to three series and continue to increase in the future.

A set of exercises with a kettlebell for all muscle groups

Workout #1 with one kettlebell

Workout 1 with one kettlebell

Training cycle: 2-3 series (total 4 series)

1. Turkish kettlebell raise (squat style) Part of the training cycle 1. 1 set of 2 reps for each hand.
2. Max with one hand with a kettlebell Part of the training cycle 1. Performed using both hands. 1 set of 25 repetitions.
3. Turnover at emphasis Part of the training cycle 1. 1 set of 10 reps for each leg in both directions.
4 Romanian deadlift Part of the training cycle 2. Performed with a kettlebell. 1 set of 8 repetitions.
5 push-ups from the floor Part of the training cycle 2. 1 set of 10 repetitions.
6 Kettlebell squat Part of the training cycle 2. 1 set of 10 repetitions.
7 Part of the training cycle 2. Press from the squat followed by the removal of the kettlebell overhead
8 Mill with weight Part of the training cycle 2. The mill is performed due to body weight. 1 set of 5 reps for each side.
9 Single leg kettlebell deadlift Part of the training cycle 3. 1 set of 10 reps for each leg.
10 Bent Over Kettlebell Row Part of the training cycle 3. Performed with a kettlebell. 1 set of 12 repetitions for each side.
11. Max with one hand with a kettlebell Part of the training cycle 3. 1 set of 12 reps for each arm.
12 Isometric exercise for the development of the anterior and posterior muscles of the neck Part of the training cycle 3. 1 set of 10 repetitions in both directions.
13 Bench press from a squat followed by the removal of a kettlebell overhead Part of the training cycle 4. 1 set of 10 repetitions.
14 Climber steps Part of the training cycle 4. 1 set of 20 repetitions for each side.
15. Max with one hand with a kettlebell Part of the training cycle 4. Performed using both hands. 1 set of 20 repetitions.
16 Jump squat Part of the training cycle 4. 1 set of 10 repetitions.
17 Russian twist or Russian twist Part of the training cycle 4. Use body weight or kettlebell as an additional load.
18 Raising the legs back to train the gluteal muscles Part of the training cycle 4. Or performed on all fours. 1 set of 5 reps per leg.

Workout #2 Single Kettlebell (Timed)

For each group of exercises, you need to set a timer.

Workout 2 with one kettlebell (for time)

Training cycle: 3 series.

1. Max with one hand with a kettlebell Training cycle 1. Performed using both hands or swing with a lunge to the side.
2 pull up Part of the training cycle 1. One dumbbell pull-up or row is performed. 1 set of 20 seconds and 20 seconds to rest).
3 Kettlebell deadlift on one leg Part of the training cycle 2. Repeat for both hands.
4 push-ups from the floor Part of the training cycle 2. 1 set of 20 seconds and 20 seconds rest.
5. Max with one hand with a kettlebell Part of the training cycle 2. Performed with both hands. 1 set of 20 seconds and 20 seconds rest.
6 Side lunge Part of the training cycle 3. It is performed due to body weight or with a kettlebell. 1 set of 30 seconds and 30 seconds rest for each side.
7. Max with one hand with a kettlebell Part of the training cycle 3. A swing with a kettlebell or a power lift of the kettlebell is performed, followed by lifting it overhead.
8 plank Part of the training cycle 4. 1 set of 30 seconds and 30 seconds rest.
9 Jump squat Part of the training cycle 4. 1 set of 30 seconds and 30 seconds rest.