Kettlebells

[slightlyhuman]

They don't F around!

Picked up 2 20lbs and a 40lb a month ago. Been using them 3-4x/week. One hell of a core workout. I'm hoping to eventually pick up another 40lb and replace the 20lb KB's.

Eventually... lol

Any one else swinging these things around?

 

[utahraptor]

My gym has a set, but I never saw one heavy enough for farmer's walk. Can you link to a YouTube video or something to show what you are doing with them?

 

[xaeniac]

I do use kettlebells for workouts and they do not mess around. I have slacked due to the weather, but it is my primary workout about 3x aweek. I like to swing these outside. I started on 25 with mix of 35. Moved primarily to 35 then am a mix of 45 to 35 lbers. Check out Steve Maxwell. His workout is insane! Also notable is kettlebell lightning workout, but lean to Steve Maxwell 300 Kettlebell.

 

[slightlyhuman]

I started learning small exercises off of this site:

https://www.onnit.com/academy/category/training/exercises/kettlebell-exercises/


Now I'm starting my normal work out with this to really get some heat going:

https://www.youtube.com/watch?v=gcIFAgnOL9E


Then I usually end with pistol grip push ups and a dead lift set followed by 50-75 push ups.

It's kicking my ass.I took a picture from last week of my core area to compare in a month just for shits and grins. I got rid of my rowing machine last year and I regret that. Would really love to plow through 10-15 minutes on one of those after a KB workout.

 

[z1ggy]

I use them for lateral raises (work the lateral delt). Just like how they feel moving through the air as opposed to a dumbbell.

 

[slightlyhuman]

Yeah the unbalanced part of holding them really makes you work for it. I'm still working on being more fluid but overall I've already seen a difference in certain areas.

I just wonder if I can get away with only using KB's(and running a few times a week). I'm not out of shape but am trying to tone my body as much as possible without a gym membership/other equipment.

 

[z1ggy]

Yeah the unbalanced part of holding them really makes you work for it. I'm still working on being more fluid but overall I've already seen a difference in certain areas.

I just wonder if I can get away with only using KB's(and running a few times a week). I'm not out of shape but am trying to tone my body as much as possible without a gym membership/other equipment.

Depends. Are you already pretty muscular? If you are and just need to lose fat, then some KBs and a pull up bar would probably be ok.

If you're not really muscular, and have a high body fat %, too... Then no. Then again, your idea vs my idea vs somebody else's idea of what "toned" look like, are probably different.

 

[slightlyhuman]

Depends. Are you already pretty muscular? If you are and just need to lose fat, then some KBs and a pull up bar would probably be ok.

If you're not really muscular, and have a high body fat %, too... Then no. Then again, your idea vs my idea vs somebody else's idea of what "toned" look like, are probably different.

Fortunately I got some great genetics somehow and have been 180lbs(5'11") for the last 10 years. I turn 30 in April. I do have muscle(nothing special but defined) and still have a 6-pack albeit it's definitely fading as my metabolism dwindles.

I'm really just wanting to cut up as quick as possible(Cancun vacay in Feb and Jamaica honeymoon in June) but I do think I'll stick with the KB's and increase the weight in the future if needed.

 

[z1ggy]

Fortunately I got some great genetics somehow and have been 180lbs(5'11") for the last 10 years. I turn 30 in April. I do have muscle(nothing special but defined) and still have a 6-pack albeit it's definitely fading as my metabolism dwindles.

I'm really just wanting to cut up as quick as possible(Cancun vacay in Feb and Jamaica honeymoon in June) but I do think I'll stick with the KB's and increase the weight in the future if needed.

Then I'd worry more about diet than anything. Depending on your body fat levels, you can calculate how much you'd need to eat to lose 1lb/week. Protein should be right around 180-190g, fat, right around 60-70g, and the rest as carbs. You can tweak the carb and fat thing a little bit, but don't go too low on the fat.

As far as lifts go, I'm really not much of an "expert" at home fitness. I always preferring doing my lifting in the gym, at a rack and other applicable places (pull up bar, dumbbells, etc). I guess doing things like push ups, pull ups, lunges, bent over rows, will be fine. You could buy a set of resistance bands for like $50 to do things you can't do with KBs.

Just work your muscles hard enough in whatever you do so you don't lose muscle. The main factor to losing fat is diet.

 

[slightlyhuman]

Diet.... about that...

Damn it. I don't eat a lot of bull shit(ie. junk foods/candy/sweets) and do eat healthy foods for the most part but I'll be honest I never pass through my head "should I eat this?". My metabolism has been awesome since I was a child but slowly, and surely, it'll fade. My main problem will be portion control. Hunger vs appetite I suppose. I don't eat much fast food(handful of times a month) but will definitely keep an eye on it. It's taken a LONG time to develop the little bit of stomach fat I have but it will also be the hardest to get rid of without altering my diet or at least being mindful of it.

Thanks for the advice Z :beer;

 

[EvilYoda]

I love KBs...my first CF coach was RKC L2 certified and worked in some type of KB movement almost every day (warmup, workout, stretching/cool down). I was very lucky to start with someone that was so knowledgeable and well trained.

I have a 24kg at home just for days that I can't get to the gym - might pick up 2 16kg or another 24kg soon.

 

[slightlyhuman]

Just tried this ab workout and I want to throw up. Didn't get as many reps in a few of the exercises I hoped for but eventually I'l get there.

https://www.youtube.com/watch?v=XCRwnejfTcU#t=96

 

[Manach]

I am no expert.

Kettlebells seem to offer lot of flexibility. Swings, snatches, cleans, presses, front squats, get-ups, walks. You can pick them as a main or assistance lift for a lot of lifting days.

I like to mix them in with my lifting, usually as assistance stuff right now.