While a Kettlebell-only program can be effective for size and strength training, I think a superior option is to add heavy Kettlebell work with. Mike Mahler has been training and teaching kettlebells for far longer than most people. Who does he admire as a coach and what inspired him? Find out in our. Which brings me to kettlebells. I was introduced to them at a recent seminar with Mike Mahler and immediately saw their benefits: portable.

Author: Daijas Vojin
Country: Guinea-Bissau
Language: English (Spanish)
Genre: Love
Published (Last): 12 July 2011
Pages: 91
PDF File Size: 18.82 Mb
ePub File Size: 18.15 Mb
ISBN: 337-3-30015-237-5
Downloads: 59891
Price: Free* [*Free Regsitration Required]
Uploader: Yokasa

You doubt that one more rep will go so you stop at seven. High Intensity Training is one of the most controversial training programs around. So what do I have to show for two months of serious training with kettlebells?

How To Structure A Kettlebell Workout For Size and Strength

Double Military Press A With two kettlebells, you have to work against pounds and believe me this is harder than it sounds. Training one body part per day is outdated, and full-body workouts don’t always cut it. The more weight that your body has to work against, the more intense the exercise is and the kertlebell hypertrophy will be developed.

It looks just as cool as it sounds.

Building Size And Strength With Kettlebells

I do this three times per side and it makes me want to cry, which probably means it’s effective. Once I balanced the training with pulling motions, my shoulders felt better and more stable and my strength went up dramatically. Your long-term goal is to do 6×6 per exercise.

All of this really kettlsbell on what your skill level is, your conditioning level is, and what your goals are.


When I first started training with kettlebells, I made the mistake of doing mhaler much pressing mahle and pretty much no pulling work. And both variations are safe if you do them right. When you can do 5 x 5 with 1-minute breaks and slower tempos, I have no doubt that you will be ready for some heavier bells.

And while I could use my mild asthma as an excuse for my aversion to anything resembling cardio, that’s just a cop-out.

Kettlebells Put to the Test | T Nation

This is a great way to get around possible overuse injuries ketflebell the sheer boredom that can come with doing ten sets of the same drill over and over again. Double Front Squat 3×6 B To lift the most weight overhead, you need to flex your butt, legs, stomach, lats, shoulder, triceps and biceps.

I’ll do a total of three rounds. Here are some excellent pulling exercises for you to choose from: Moreover, you balanced development is krttlebell as is proper exercise selection.

The last two weeks, I’ll incorporate the ‘bells into my regular gym-based program, enabling me to use them for strength purposes and as “finishers. Continue in this fashion until you have completed 3×5 on both exercises. In other words, do day one on Monday, day two on Wednesday, and then day one again on Friday. Take a day off between each workout. With HIIT the goal is to do a few sets, usually no more than three and to take each one to kegtlebell. Double Snatch 5×5 Do A-1 and A-2 back to back.

When you can do double swings easily with 5 x 5, move up to double snatches. I remember the pain of getting up in the mahlfr the day after doing GVT for legs. The only thing left is commitment and hard work on your part. Do A-1 and A-2 back to back. No crappy reps or forced reps allowed. Double Front Lunge 3×6 B Instead of taking three-minute breaks in between each set, take two-minute breaks.


Many people tend to kettldbell on what they enjoy and neglect what they do not care for. You’ll get stronger, perform better athletically and get more jacked. When you press one 70 lb kettlebell overhead, your body is working against 70 pounds total.

Pressing A pressing exercise will take care of the shoulders, triceps, and depending on what you pick the chest as well. Ten sets of mahlre on exercises such as squats and deadlifts are real pukers and great way to handicap you for the rest of the week. Here are some kettlebell pressing exercises to choose from:.

Your long-term goal is to do 10×5 Take a one-minute break and kettlebell do: Here’s how to trim it down to get better, faster gains in as little as 30 minutes.

Everyone says that traditional free-weight training challenges your core. When you press two kettlebells overhead, your body is working against pounds. While the owner is fine with me keeping them in the corner, everyone is asking to use them. I should’ve left well enough alone. The good news is that I’m able to get through the kettlebelll with just 30 seconds’ rest between exercises.