Kettlebell Workout For Men

kettlebell workout for men

If you’re a meathead at heart … if your chief fitness pursuit is muscle size and strength at the expense of everything else … kettlebells may not be the best training implement for you.

On the other hand, if you’re looking to get lean and strong, to build strength without bulk … if you’re looking to gain lean muscle in your shoulders and arms, to trim and tone your stomach … then kettlebell training may be right up your alley.

In this article, I’m going to go over some common fitness goals men have, explain how working out with kettlebells can help you reach those goals more effectively and efficiently, and then outline a new and unique kettlebell workout for men.

Goals

Here’s a short list of some common fitness goals men have:

• Add lean muscle in the shoulders and arms
• Trim and tone the stomach area
• “All around fitness” – maintain the ability to do things like run a couple of miles or play a game of pick-up basketball at any time
• Strengthen the lower body without bulking it up
• Feel great and be healthy

Benefits

Here’s how kettlebell training can help you reach the above listed fitness goals:

• Kettlebells build strength and endurance with unique high-repetition exercises like the swing and snatch.
• Kettlebells allow you to train both aerobically and anaerobically within a single workout, therefore allowing you to develop both cardiovascular and strength enhancements.
• Kettlebells can help you build increased strength without increase of mass. Kettlebell exercisers are lean and toned, not bulky.

Kettlebell Workout For Men

Based on what we’ve discussed so far, here’s a sample kettlebell workout for men:

(warm up)

• slingshots
• close grip push ups

These two exercises done at a low intensity will get your upper body warmed up and involve the core and lower body a bit, too. Perform two sets of each exercise, doing as many reps as you can in 30 seconds for each working set.

(main workout)

• One Arm Rack Squat – 8 reps R, 8 reps L
• Renegade Row – 6 reps ea side
• Turkish Get Up – 1 rep ea side

These three exercises hit your upper body and abs in a unique way. Perform each exercise for the prescribed number of reps, rest for 30 seconds, and then move to the next exercise in the sequence. Perform a total of three sets of each exercise.

(conditioning finisher)

• Swings – two hand, one hand, or hand-to-hand – 100 as fast as possible

Quick finisher to end the workout strong!

In conclusion, if your main fitness goals are to put on size and strength, kettlebells may not be the best fitness tool for you. On the other hand, if you’re looking to gain lean muscle and shoot your conditioning through the roof, try this kettlebell workout for men!

Train hard and talk soon -

Forest Vance, MS, CPT, RKC II

P.S. For more kettlebell exercises to add to your routine, you need to visit http://kettlebellbasics.net/2010/05/25/kettlebell-routines/

Kettlebell Lower Back Pain – Causes & Fixes (revisited)

We had an AWESOME ‘Kettlebells For Fat Loss’ workshop last Saturday at my gym in Sacramento, CA. I love doing these workshops (I get to talk about one of my favorite things for hours on end!) – and it’s cool to see folks from 50, even 100 miles away come in for a half day of intensive, un-interupted kettlebell instruction.

Now like anything else that’s rapidly growing in popularity, there’s a lot of mis-information out there on kettlebell training/technique/etc. And with folks at these events more often than not being self-taught, there’s some serious “re-learning” of the basics going on, to say the least

That being said, I see the same “kettlebell issues” pop up over and over again at these workshops – and with training clients in general – and one of the biggest ones is kettlebell lower back pain. That is, people complain of their lower backs hurting during and/or after a kettlebell training session.

Plainly put, this is bad. Because kettlebell exercises folks typically get back pain from doing – like swings, snatches, and cleans – aren’t exercises for your lower back! In fact, if you’re doing these exercises correctly, you shouldn’t feel them in your back at all.

Now while there are a variety of reasons why this can happen, in 90%+ of cases I see there are two main causes: 1) muscle (specifically core) weakness and 2) poor form. In this article, I’m going to cover each of these KB LBP causes in a little more detail, and show you how to fix them.

Kettlebell lower back pain reason #1: muscle weakness

Lifting a kettlebell in a balistic fashion – as you do in a swing, snatch, or clean – will require your body to brace to stabilize the movement. It will also place demands on the core muscles of your torso, including your lower back.

If your core muscles are weak, you won’t be able to brace effectively. And you’ll get lower back pain.

Fix:

Check out this post for a quick test and my #1 exercise to improve your core strength:

How To Tell If Your Core Muscles Are Weak (plank test)

Kettlebell lower back pain reason #2: poor form

Poor form – specifically during KB movements where you flex forward at the hip – is another cause of kettlebell lower back pain.

Fix:

In a previous post on this blog, I covered two common kettlebell technique mistakes that cause lower back pain (and fixes to them as well) – click the link below to see that post now:

Lower Back Pain During The Kettlebell Swing – Causes & Fixes

In summary, kettlebell lower back pain can be caused by a variety of factors, but the two main ones are 1) muscle weakness and 2) poor form. The tips in this article will help you address both of these issues – use them to eliminate your lower back pain and accelerate your KB training results!

Train hard -

Forest Vance, RKC II

P.S. For more information and tips like these, visit sacramento personal trainer at http://www.forestvancetraining.com/personal-trainers-sacramento