Training For Kettlebell Beast Challenge

Kettlebell beast challenge is considered to be one of the greatest strength feats a person can do with a kettlebell. Kettlebell beast challenge will require elite level strength in the entire body.

Kettlebell beast challenge consist of three lifts: 

• Kettlebell one arm press with a 48 kg kettlebell. 
• Kettlebell weighted pull up with a 48 kg kettlebell.
• Pistol squat with a 48 kg kettlebell.

48 kg (106 lbs) is ridiculously heavy and one of the biggest kettlebells you will find from the local gyms. 

Kettlebell beast challenge is no joke. ​

The kettlebell press is easier when your bodyweight and body fat levels are high, because you are lifting a smaller percentage compared to your bodyweight. 

When it comes to kettlebell pistol squats and kettlebell pull ups - you really need to have relative strength.

Kettlebell is also a superb training tool for home workouts. You can find light and heavy kettlebells from here. 

Below is our video training for the kettlebell beast challenge.

Kettlebell Pull Up

One of the goals of the kettlebell beast challenge is to do a single repetition pull up with a 48 kg extra weight strapped around your waist. 

The way to train for this, is just to work on weighted chin ups and weighted pull ups. One arm chin up work will help as well. 

Start low and work your way up. Focus always on good form and flawless execution: start from straight arms and pull as high as you can. 

Both chin ups, pull ups and other variations will be helpful in improving your pull up strength. ​

Kettlebell Pistol Squats

Any pistol squat variation you can do, will be beneficial for training for the kettlebell beast challenge pistol squat. 

In the video, we start with bodyweight pistol squats, then progressively increase the difficulty by adding kettlebells and trying different techniques. ​

After you have mastered the bodyweight pistol squat, then consider adding small amounts of weight, such as 2.5 -10 kg (5 lbs - 20 lbs)​. 

You will notice that using the mini weights actually make the pistol squat easier, because you have more (counter) balance.

Your final goals is to hold the weight just next to your chest. If you are holding the weight in front of you, the pistol squat becomes more like one leg deadlift than a real squat. ​

Kettlebell Press

For most people, this is the hardest part of the kettlebell beast challenge. It requires an elite level of strength to press up a 48 kg kettlebell with proper form. 

Any overhead press variation will help, including handstand push ups, but if you want to train for the kettlebell beast challenge, then you should rather spend the time working on kettlebell presses. ​

Kettlebell press happens to be very different compared to dumbbell or barbell presses: the center of mass will be different due to the odd form of the kettlebell.

You can do double kettlebell presses and one arm kettlebell presses. You can press significantly more weight with just one arm though, due to the body's unilateral advantage. 

Moreover, you need to toughen your forearms to not feel pain. ​

Kettlebell Beast Challenge Programming

Training for the kettlebell beast challenge is almost a complete workout. You have a pulling exercise, a pushing exercise, and a leg exercise.

To maximize the efficiency and balance of the workout, you can add kettlebell rows and kettlebell swings ​to perfect the workout. 

Exercise	Sets x Reps
Kettlebell pull up	5 x 3-5
Kettlebell press	5 x 3-5
Kettlebell pistol squat	5 x 3-5
Kettlebell row (Optimal)	5 x 3-5
Kettlebell swing (Optimal)	5 x 10-15

Why 5 x 3-5? It's because kettlebell beast challenge is all about strength. 3-5 repetitions is a great range for both strength and muscle gains. 

Take between 2-5 minutes of rest between sets. With strength work, higher rest periods can be beneficial. 

This workout can be done by anyone, because you can pick the kettlebell yourself.

TWO BEST Kettlebell Exercises for Legs and Core

Two best kettlebell exercises for the entire lower body. These two exercises work wonders for developing core strength as well.

W

hen it comes to kettlebell exercises for legs, nothing beats these two: 1. kettlebell swings and 2. goblet squats. 

Both exercises promote functional, mobile and strong lower body development. Two primary lower body functions are covered: kettlebell swing is a very effective hip hinge exercise and goblet squat is a fantastic knee dominant exercise. 

Goblet squat.

With the goblet squat, you are holding a kettlebell next to your chest. 

The kettlebell works as a great counterbalance which allows you to stay upright easier than you normally would with other squat exercises.

​The core muscles are worked to a great degree and your arms need to work hard to keep the weight up as well. 

However, the best benefit is for the lower body: your quads and hips will strengthen very nicely. Moreover, the exercise will teach you how to stay upright. 

Goblet Squat Form Cues: ​

• Sit down, not behind.
• Keep your chest up and the body upright.
• Allow your knees to move outwards opening up your hips. 

If you really want to work on the mobility and core strength at the same time: pause at the bottom. This will make your abs burn like nothing else while your lower body mobility is also improving. 

Kettlebell Swings 

Kettlebell swings are the best exercise you can do with a kettlebell. In many ways it can be considered the best hip hinge exercise ever invented and can be equivalent or even better to the traditional deadlifts. 

The kettlebell swing will strengthen the posterior chain muscles: hamstrings, glutes and the lower back. Erector spinae muscles (the lines around your spine) are also worked. 

John Grimek, a bodybuilder in 50s considered the swing the best erector spinae exercise out there. So, if you want deep valleys around your spine and overall thickness in that area, don't miss this exercise. 

A great thing about swings is that it also heavily favors the correct hip hinge form. You really need to learn the correct way to hinge your hips for this exercise and that's perfect for fitness and overall health. 

Kettlebell Swing Form Cues: ​

• Keep your back straight. 
• Bend your hips behind and then fully extend them to swing, feel the lower back and glutes. 
• Create the momentum with your hips, not with your arms. 

These exercises compile into a great leg workout on their own. You don't have to go super heavy with these two.

Kettlebell Workout Routine for Legs
A1 Kettlebell Swing: 5 x 5-15 reps.
A2 Goblet Squat: 5 x 5-15 reps.

Do these exercises as a superset: after you finish doing swings, follow them by doing goblet squats. 

Take 1 to 3 minutes of rest between sets.

JOE ROGAN Inspired Workout Routine

Joe Rogan workout routine containing many amazing exercises we've seen Rogan doing in his Instagram. Also practicing his favorite kicks!

J

oe Rogan is a former taekwondo athlete, martial artist (Brazilian jiu-jitsu black belt), stand up comedian, actor and one of the UFC commentators.

Joe Rogan is mostly known from his job as the UFC commentator but he also has one of the most popular podcasts in the world: The Joe Rogan Experience.

Joe Rogan. Credit: joerogan.net

He is still an amazing martial artist and a fitness fanatic almost at 50 years of age. One of the great things about him is his open-mindedness to fitness and pretty much everything else. 

He keenly mixes things up with some martial arts work, bodyweight exercises, kettlebells and free weights, which make him a great subject for our celebrity workout!

Below is Joe Rogan's workout routine which we compiled based on his personal Instagram account:

Joe Rogan Workout Schedule
KB Deadlift with a Forward Lean: 5 x 5 repetitions.
Kettlebell Overhead Sit Up: 5 x 10 repetitions.
Push Ups with Abs Flexion: 5 x 10 repetitions.
T Raise: 5 x 15 repetitions.
Rotational Press: 5 x 10 repetitions.

Take 2 minutes of rest between sets. 

Joe Rogan Exercises

Kettlebell Deadlift with a Forward Lean

Deadlifts are a great exercise for the entire posterior chain (lower back, glutes and hamstrings), but the back is also developed very nicely.

By leaning forward you decrease the strain on hamstrings and glutes, but increase the activation of the entire back.

The upper body really needs to work hard on stabilizing the weights due to the forward lean. Do the exercise from straight legs (otherwise it won't work too well).​

Kettlebell Overhead Sit Up

One of the ways to turn the sit ups into real killers is to hold kettlebells overhead while you are doing them!

You need to stabilize the kettlebells overhead while doing the sit ups - expect your entire core to burn like never before. ​

Place your legs below a bench, dumbbells or anything for support. Or ask your friend to hold your ankles. 

Push Ups with Abs Flexion

Place your feet on rings, TRX or straps and do a push up where after a full push up repetition you pull your knees to your chest (this will train the abs).

This is a great way to add flavor and difficulty to the basic push up. We have also seen Jon Jones doing these in his own workouts.​

Rear Delt Raise / T Raise

Joe Rogan has done some basic rear delt raises or T raises with dumbbells. And for a good reason: it's good to balance push ups with some back work.

T raises will train the trapezius muscles and posterior deltoids among many other back musculature.​ We just recently did a comprehensive video about this. 

Dumbbell Rotational Press

Dumbbell rotational press is an exercise where you start by pulling the dumbbell from the floor, rotate your body and press it overhead like demonstrated in our video or the picture above. 

Rotational press is a great way to train the obliques (the most underdeveloped muscle in most people) but when you pull the dumbbell from the floor and press it overhead, most of the pulling and pressing muscles are also worked very nicely.

​This Joe Rogan workout will work the entire upper body very nicely. Although there's a deadlift involved, I would consider this workout mostly an upper body workout so treat it as such.

5 Explosive Rotational Swings for Strength and Power

Rotational strength exercises with a kettlebell or a dumbbell to develop explosive strength in the rotation of the hips and core!

T

hese rotation drills are for intermediate and advanced only. If you play hockey, floorball, golf, do martial arts or practice movement then these drills will improve your performance in a dramatic fashion.

Before you start to do explosive rotation exercises, it's recommended that you first develop sufficient levels of mobility in your hips and core:

• Spinal Rotational Mobility 
• Fluid Lower Back Mobility

The rotational drills demonstrated in the video are a phenomenal way to develop that explosive strength in the hips and core you need to throw powerful kicks, punches or hit very hard with a bat or a stick.

Although these exercises may look dangerous, they actually aren't (IF you have enough of the spinal rotational mobility).

This is due to the fact that although there is a heavy acceleration, there is also a deceleration in the end of the repetition.

This means you will slow down the weight before the opposite end and then bounce it back softly which prevents the weight from causing any damage. Many people actually feel these exercises less in their joints than controlled pull ups!

Building Rotational Strength

Using a kettlebell is the most recommended way, because the weight distribution of the kettlebell allows the most natural swing. You can also use a dumbbell, but it won't be as comfortable as the kettlebell and dumbbells may also hurt your wrists.

With these rotation drills, focus on doing quality explosive repetitions. Use light weights and stop when you feel like the repetitions lose their "power".​

Atlas Swing

Atlas swing is a phenomenal exercise where you swing the weight from side to side in the front of your body. Take a normal stance with your legs.

You will develop all the muscles of the lower body, abs and obliques and also the shoulders.

You can also do 1-arm atlas swings. This exercise is similar to the regular atlas swing except the shoulder muscles (anterior and lateral deltoids) of the swinging arm are worked more heavily. 

Atlas swings are very similar to the swinging motions you do when you play golf or hockey, except here you are using more external resistance. This makes it a fantastic drill for the given sports.

Side Swing

Side swing is a great swing variation where you start the movement from one side and then swing the kettlebell to the front. Take an uneven stance.

Side swing will primarily target the obliques and abs, but your lower back is also worked to some degree. 

Your glutes and hamstrings will also be working hard because in the beginning you flex your hips and then extend them. 

The more you bend over in the beginning and the more you arch your back in the end, will also determine how much of erector spinae and middle back muscles you are utilizing.

You can also do this exercise with one arm to alter the exercise and focus more on one arm at the time.

Bent-over Swing

You do the bent-over swing by bending over and then swinging the weight explosively from side to side.

This swing variation will target the obliques and the lower back muscles (especially around the spine such as the erector spinae) incredibly well.

Your abs need to support your body the entire duration of the set as well.​

Be careful with this one and start light. You can bend over just a little bit or bend over to 90 degree angle. It's good to try both because the stimulus will be slightly different.

High Rotation

In the high rotation you lean back a bit, keep your arms close to your body and swing the weight from side to side. Take a normal stance.

This exercise is great for the core and you will develop the internal and external obliques in addition to the lower back muscles.

Expect it to burn in your obliques and to feel it very nicely in the erector spinae and quadratus lumborum muscles!​

Horizontal Swing

Horizontal swing is another great full body rotation drill and it will work both the core and hips very nicely.

The biggest difference compared to the atlas swing is that the center of mass is completely different. Instead of going up and down like in the atlas swing, the weight mainly travels horizontally around your body. 

In addition to working the core and hip muscles, this will also open up your shoulders, lats, teres major and erector spinae muscles.

The horizontal swing can also be done with one or two kettlebells.

TWO BEST Kettlebell Exercises for Legs and Core

Two best kettlebell exercises for the entire lower body. These two exercises work wonders for developing core strength as well.

W

hen it comes to kettlebell exercises for legs, nothing beats these two: 1. kettlebell swings and 2. goblet squats. 

Both exercises promote functional, mobile and strong lower body development. Two primary lower body functions are covered: kettlebell swing is a very effective hip hinge exercise and goblet squat is a fantastic knee dominant exercise. 

Goblet squat.

With the goblet squat, you are holding a kettlebell next to your chest. 

The kettlebell works as a great counterbalance which allows you to stay upright easier than you normally would with other squat exercises.

​The core muscles are worked to a great degree and your arms need to work hard to keep the weight up as well. 

However, the best benefit is for the lower body: your quads and hips will strengthen very nicely. Moreover, the exercise will teach you how to stay upright. 

Goblet Squat Form Cues: ​

• Sit down, not behind.
• Keep your chest up and the body upright.
• Allow your knees to move outwards opening up your hips. 

If you really want to work on the mobility and core strength at the same time: pause at the bottom. This will make your abs burn like nothing else while your lower body mobility is also improving. 

Kettlebell Swings 

Kettlebell swings are the best exercise you can do with a kettlebell. In many ways it can be considered the best hip hinge exercise ever invented and can be equivalent or even better to the traditional deadlifts. 

The kettlebell swing will strengthen the posterior chain muscles: hamstrings, glutes and the lower back. Erector spinae muscles (the lines around your spine) are also worked. 

John Grimek, a bodybuilder in 50s considered the swing the best erector spinae exercise out there. So, if you want deep valleys around your spine and overall thickness in that area, don't miss this exercise. 

A great thing about swings is that it also heavily favors the correct hip hinge form. You really need to learn the correct way to hinge your hips for this exercise and that's perfect for fitness and overall health. 

Kettlebell Swing Form Cues: ​

• Keep your back straight. 
• Bend your hips behind and then fully extend them to swing, feel the lower back and glutes. 
• Create the momentum with your hips, not with your arms. 

These exercises compile into a great leg workout on their own. You don't have to go super heavy with these two.

Kettlebell Workout Routine for Legs
A1 Kettlebell Swing: 5 x 5-15 reps.
A2 Goblet Squat: 5 x 5-15 reps.

Do these exercises as a superset: after you finish doing swings, follow them by doing goblet squats. 

Take 1 to 3 minutes of rest between sets.