3 TYPES OF KETTLEBELL TRAINING YOU MUST DO OUTSIDE

 

WRITTEN BY MARK SMITH  

KETTLEBELLS ARE AWESOME AND POWERFUL TOOLS THAT YIELD BIG TIME RESULTS. THESE THREE TYPES OF KETTLEBELL TRAINING ARE SOME OF THE MOST POWERFUL, BUT THEY MUST BE DONE OUTDOORS. FIND OUT WHY.

There are thousands of kettlebell exercises you can do with them both indoors and outdoors, but there are a few that are specifically great for the outdoors. Grab a kettlebell or two and head to your favorite outdoor spot (just make sure that leaving divots is ok) and try these three variations today.

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KETTLEBELL JUGGLING 

The art and practice of releasing the kettlebell and catching it in the air, often times you can flip it or spin it while juggling. This gets challenging super fast. One huge benefit of juggling kettlebells is the massive amount of work the nervous system has to do. Training hand eye coordination, and reflexes as well as grip strength and ballistic movements; kettlebell juggling is a complete workout with unlimited variety.

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KETTLEBELL THROWING 

Another great full body challenge, I prefer to do this one at the beach (when no one is around of course). Basically grab a kettlebell, a 16kg will work for most, and commence to throw it, chuck it, sling it, snatch and release it, heave it and any other method you can think of that will have you releasing the unforgiving ball of steel into the air. This one is not for the faint of heart, for added cruelty sprint to the kettlebell then throw it again and repeat.

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KETTLEBELL SLAMMING 

Find a spot of ground you don’t mind putting a hole in the Earth and absolutely bury the chunk of metal. The easiest way to get started it to use a ballistic high pull and release the kettlebell on the way up, it will continue to rise when it gets over head, get both hands on top of it and send it careening to the dirt with bad intentions. It works similar to a medicine ball slam. Other variations include single hand slams with one bell single hand slams with two bells, and a whip slam where you grab the handle and whip it (whip it good) from one side of your body to the other making a big arch as you do. Grab some kettlebells, go outside and unleash your inner warrior!

The Ultimate Full-Body Kettlebell Workout for Any Fitness Level

They may look like cast iron doorstops, but kettlebells are meant for anything but lying around. Case in point: Studies show that training with kettlebells yields pretty incredible improvements (up to 70 percent!) in aerobic capacity, balance, strength, and explosive power  . The best part? You don’t have to be a pro athlete to experience these kick-butt benefits.

With that in mind, we turned to Greatist expert Rob Sulaver, a trainer, coach, and the founder of Bandana Training, for a routine that will help you feel comfortable using a kettlebell—all while delivering a head-to-toe workout. You’ll perform a strength move (in which your movement is slow and controlled) and then a power move (in which your movement is explosive—without sacrificing proper form), taking little rest before moving on to the next pair of exercises.

Since the power exercises can be challenging for beginners, Sulaver suggests sticking to a lighter weight until you master the movements. Once you're familiar with with each movement, you can start using heavier kettlebells. You'll know you're using the proper weight for each movement when you can complete each of the reps and rounds with good form, but feel like you can't perform additional reps once you've finished the workout.

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  Technique

Check out the GIFs below for a quick guide on how to execute these movements properly and safely.

Caveman Kettlebell – Kettlebell Swing ‘Insert’

 

Here at Caveman Kettlebells the kettlebell swing has evolved over many years to make it the best it can be, involving as many muscle groups as possible, and making it as safe as possible.

The kettlebell swing for fitness is an exercise that people perform to get results, those results are, but not limited to; building muscle; becoming stronger and becoming fitter, to reach those goals you need to create as much resistance as you can while increasing the weight lifted, after all, it’s resistance training!

Caveman Kettlebells has added an ‘insert’ to the kettlebell swing, this partly breaks away from the common full pendulum concept which can create several issues, especially with people who just started working with a kettlebell. What does the insert accomplish? The added insert prevents the kettlebell from bobbing, which creates friction in the hands and can also cause hitting the kettlebell in the tailbone. A full pendulum guides the kettlebell upwards at the back swing, because the kettlebell travels through the legs there is only so far it can travel, this is due to the arms eventually being stopped abruptly by the legs when the pendulum motion wants to continue, therefor, an insert is safer and more comfortable. And last but not least, the insert taxes the trapezius muscle more by guiding the kettlebell towards the ground and thus creating an opposing force for the trapezius muscle group.

I have personally performed extreme high volume swings to test the technique and see if it can withstand heavy weight without causing injury, I’m referring to the bad pain that can be caused by an incorrect kettlebell swing, not the normal muscle soreness after high volume swing.

In one session I moved 13,000 kilos in swings with a 26kg kettlebell for 500 repetitions, 8,000 kilos in snatches with a 16kg kettlebell for 500 repetitions, I added another 500 double-unders to make it even more challenging. The whole test took me 2 hours 38 minutes and 48 seconds. My goal was not to set a time record, but to perform this extremely high volume with correct technique.

The kettlebell swing insert in summary

Red dot is the pivot / shoulders
Facing east / right

0 to 10° degrees is approximate height to aim for with the swing, which is approximately shoulder to eye height, see graph below.

Illustrated below is the full pendulum trajectory, which is not enouraged in Caveman Kettlebells.

Illustrated is the Caveman Kettlebells desired partial pendulum trajectory with an insert.

Up phase of the swing.

KETTLEBELL SIT-UP

 THE KETTLEBELL SIT-UP IS A KILLER ABDOMINAL EXERCISE THAT REQUIRES A LOT MORE STRENGTH AND ENERGY THAN YOUR TYPICAL BODYWEIGHT SIT-UP.

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EQUIPMENT

KETTLEBELL (1)

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TIPS

Step 1: Start in a lying position with your knees bent and your heels on the ground (do not secure your feet) and with kettlebell between both hands, hooking your thumbs inside the handle and grabbing the “ball” part of the kettlebell.

Step 2: Press the kettlebell directly over your chest and keep your arms straight with unlocked elbows.Perform a sit up by activating your core; try to pull your bellybutton into your body towards your spine. Roll up slowly keeping your eyes on the kettlebell.

Step 3: Sit up straight at the top of the rep, then slowly roll back down. The kettlebell sit up can also be performed with a count up or down for additional difficulty.

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MUSCLES

Abdominals

KETTLEBELL WINDMILL

  

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EQUIPMENT

KETTLEBELL(1)

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TIPS

Step 1: Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm.

Step 2: Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.

Step 3: Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.

Step 4: Pause for a moment after reaching the ground and reverse the motion back to the starting position.

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MUSCLES

Hamstrings

Triceps

Abdominals

Shoulders

KETTLEBELL LOW WINDMILL

 

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EQUIPMENT

KETTLEBELL (1)

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TIPS

Step 1: Hold a kettlebell in your one hand, turning the opposite foots toes out and the leaving the other foots toes forward.

Step 2: Take the free arm straight up and lean to the side with the kettlebell, lowering the weight to the floor.

Step 3: Straighten back to starting Position.

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MUSCLES

Latissimus Dorsi

Abdominals

Gluteus Medius

KETTLEBELL 1/2 GET UP

 

ALSO KNOWN AS THE 1/2 TURKISH GET UP

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EQUIPMENT

KETTLEBELL(1)

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TIPS

Step 1: Start by laying down and extending your right arm straight to bring it in front of your chest.

Step 2: Keep your shoulders down with your back flat on the ground. Bend your right knee in and slowly raise up your right shoulder to prop yourself up on your left elbow.

Step 3: Sit up carefully, keeping your arm straight to raise the kettlebell above you head. You will end up with your right foot flat on the ground near your seat. Push up from your left elbow to your hand, straightening that arm while lifting your chest.

Step 4: Keep your eye on the kettlebell. Slowly return to the Starting position and repeat.

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MUSCLES

Quadriceps

Abdominals

Shoulders