5 KETTLEBELL CHALLENGES TO TEST YOUR METTLE

 

WRITTEN BY WOLFMASTER  

IF YOU’VE BEEN TRAINING FOR A WHILE CHANCES ARE THAT YOU’RE FEELING PRETTY TOUGH. WELL, IT’S TIME FOR A GUT CHECK. TAKE ON THESE 5 KETTLEBELL CHALLENGES AND SEE HOW YOU MEASURE UP.

The kettlebell is a unique piece of training equipment. It’s basically a gym all by itself if you know how to use it. It’s also an excellent way to test every aspect of your fitness capabilities. That’s what we’re going to do with these 5 tests. See how you measure up against our goals for each one.

WARNING: These are advanced kettlebell tests, weights, and techniques. If you are unfamiliar with the exercises or are new to kettlebell training, refer to a professional kettlebell instructor prior to attempting them.

TEST #1: CAN YOU PRESS IT?

The Kettlebell Strict Press and Kettlebell Front Press are excellent upper body kettlebell drills. The standard way to do them involves resting the kettlebell on the back of your forearm, but this isn’t the only way to press! Your kettlebell challenge will involve holding the kettlebell in the bottoms-up position as you press. This requires a lot of grip strength and even more body control to ensure that it doesn’t fall. Here are the terms of the test:

Description	Weight	Goal
Press a kettlebell in the bottoms-up position for 10 reps without dropping the weight.	When first attempting, don’t use any more than 50% of your PR for the standard kettlebell press.	For men, press at least 24kg on each arm. For women, press at least 16kg.

TEST #2: KETTLEBELL PUSH UP TO DIP TEST

The kettlebell is often touted for its ability to make people sweat. This quick kettlebell challenge will show you just how quickly it can do that.

The kettlebell has an ideal height for ground drills. This height basically turns two of them placed side by side into a a pair of parallettes. You’ll basically be performing a push up on the handles, then jumping through the space in between them and then performing a dip. Simple! Just make sure you don’t kick the kettlebells as you jump through.

Description	Weight	Goal
Perform a kettlebell push up, jump through the kettlebells, and then perform a dip. Do as many as you can in 3 minutes.	You won’t be lifting weight for this kettlebell test. However, we do recommend using ketltebells that weigh at least 24kg so they don’t fall over when you perform the test.	Your goal is to perform at least 100 reps in 3 minutes or less. NOTE: We originally had this at 2 minutes, but people thought we were nuts. If you can do it in under 2 minutes and show it on a vid, we’ll give you a free 3lb bag of protein (and probably sponsor you).

TEST #3: THE CLASSIC KETTLEBELL SNATCH TEST

The Kettlebell 5 minute Snatch Test has been used by the RKC organization to test and certify trainers for over a decade. It is often called the “Secret Service Snatch Test,” although I’m sure that many in the Secret Service have never heard of it. Basically, you perform Kettlebell Snatches for 10 minutes straight without putting down the weight and only transferring the kettlebell from hand to hand once. For our test, you can switch hands as many times as you want, but you can’t put down the weight.

Description	Weight	Goal
Perform Kettlebell Snatches for 10 minutes without putting down the weight. You can change hands as much as you like.	When first attempting, use a lighter weight than you usually do. The main goal is to do as many as you can without setting down the weight. When you’re ready to test, men use 24kg and women use 12kg.	The goal is to perform at least 200 reps within 10 minutes.

TEST #4: BEAST SWING

The Kettlebell Swing is a vital part of any true kettlebell training program. Problem is, most people limit it to high rep conditioning sets. This test will test your conditioning to, but it will also require gobs of grip strength and muscular endurance. Get ready to swing the beast.

Description	Weight	Goal
Perform 100 reps of Kettlebell Swings using the Beast (48kg) kettlebell without stopping.	Your goal is to use a 48kg kettlebell for 100 swings non-stop (women can use 32kg).	Perform all 100 reps with the beast kettlebell without stopping at any point.

TEST #5: WALK IT

Any fan of Dan John knows the value of weighted carries. With this kettlebell test, you get to put all that farmer walking to work. This test is extremely functional in the sense that at some point in your life, you may have to pick up someone else and walk. No man wants to fail when the opportunity to save someone presents itself. Make sure you can take it to the limit by completing this test.

Description	Weight	Goal
Pick up 2 kettlebells and walk for 100 meters without setting them down.	When first attempting, don’t use any more than 75% of your bodyweight to gauge what it takes. When ready, grab 2 kettlebells that weigh as much as your body does.	Your goal is to carry your bodyweight for 100 meters without stopping or setting down the weight.

KETTLEBELL WINDMILL TIPS

 

WRITTEN BY WOLFMASTER  

THE KETTLEBELL WINDMILL IS AN IDEAL MOVEMENT IF YOU’RE LOOKING FOR AN INTERESTING WAY TO HIT YOUR OBLIQUES. BE SURE YOU HAVE FLEXIBLE SHOULDERS PRIOR TO GIVING THIS KETTLEBELL EXERCISE A SHOT.

WHY YOU SHOULD DO KETTLEBELL WINDMILLS

The Kettlebell Windmill exercise is a moderately difficult drill that involves bending at the hips while keeping your arm straight and shoulder “packed.” To be done correctly, you’ll need to have shoulder, hip, and hamstring flexibility, as well as the oblique strength necessary to smoothly raise and lower your body. Use these tips to ensure that you’re doing it right.

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EQUIPMENT

Kettlebell (1)

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TIPS

(1) Your back leg should remain straight and vertical during the entire drill.

(2) Keep your eyes on the kettlebell.

(3) Your feet should be pointed 45 degrees away from your back hip.

(4) Reach along the inside of your outside leg to guide your descent.

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MUSCLES

Deltoids

Traps

Lats

Obliques

Glutes

Hamstrings

KETTLEBELL LOCKOUT TIPS

 

WRITTEN BY SHAWN POWERS  

THE KETTLEBELL LOCKOUT IS ONE ASPECT OF A NUMBER OF EXERCISES, INCLUDING THE KETTLEBELL SNATCH, TURKISH GET UP, MILITARY PRESS, STRICT PRESS, WINDMILL, AND MORE. LEARN 4 KEY POINTS TO ENSURE THAT YOU’RE DOING IT RIGHT.

WHY YOU SHOULD DO KETTLEBELL LOCKOUTS PROPERLY

The Kettlebell Lockout is a common position in kettlebell training and it is done incorrectly by many people. The problem is that most people lack the flexibility necessary to perform a kettlebell lockout without extending their arms out of the shoulder socket. When this happens, your arm is at risk because it isn’t being stabilized and protected by the muscles found around the shoulder girdle. Use these kettlebell lockout tips to avoid injury.

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EQUIPMENT

Kettlebell (1)

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TIPS

(1) Kettlebell handle should lay across your palm.

(2) Elbow should be completely locked out.

(3) Shoulder should be packed into shoulder socket, rather than extended out of it.

(4) Core is tight and lats/traps engaged to stabilize the weight overhead.

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MUSCLES

Deltoids

Traps

Lats

KETTLEBELL RACKED SIT-UP TIPS

 

WRITTEN BY SHAWN POWERS  

WANT TO TAKE YOUR CORE ENGAGEMENT TO THE NEXT LEVEL? THE KETTLEBELL RACKED SIT-UP IS A CHALLENGING EXERCISE THAT REQUIRES YOU TO WORK YOUR ENTIRE CORE TO STABILIZE WHILE BUILDING BOTH STRENGTH AND ENDURANCE IN YOUR ABS AND OBLIQUES.

WHY YOU SHOULD DO KETTLEBELL RACKED SIT-UPS

Kettlebell Racked Sit-Ups require a lot more than your typical high-rep bodyweight sit-ups. It’s more than just the added weight too. Since the kettlebell is racked on one side, you’ll need to engage your opposite oblique to keep your body from twisting towards the kettlebell. Use these tips to make sure that you perform each rep properly.

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EQUIPMENT

Kettlebell (1)

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TIPS

(1) Keep your elbow touching your arm during each sit-up.

(2) Make sure your core is contracted and resist arching your lower back throughout the rep.

(3) Keep your neck in line with your spine and make sure you are not pushing your chin forward as you rise.

(4) Keep your opposite oblique muscle contracted to resist twisting.

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MUSCLES

Abdominals

Obliques

Hip Flexors

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.

 PIN IT

  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.