“Which kettlebell program should I do?” - Realistic Advice скачать в хорошем качестве

“Which kettlebell program should I do?” - Realistic Advice

Here’s a list of resources to help you choose. (Some programs overlap - or cover multiple goals.) SWING HARD! https://salutis.kartra.com/page/SWING... GOAL: Improve conditioning, burn fat 10 x “Swing Only” programs 3x week, 15 to 30 minute workouts Exercises used: 2-H Swing, 1-H Swing Single kettlebell Kettlebell GHFL https://go.chasingstrength.com/kettle... GOAL: Burn stomach fat without dieting 12-week program 3x week, 20 to 30 minute workouts Exercises used, Novice: 2-H Swing, 1-H Swing Exercises used, Intermediate: Snatch, Single KB Thruster (Front Squat-to-Press) Exercises used, Advanced:Double KB Snatch, Double KB Thruster, Double KB Clean + Push Press, Double KB Clean + Jerk Single (Novice & Intermediate) and double kettlebell (Advanced) The King-Sized Killer https://cart.chasingstrength.com/ksk2 GOAL: Improve conditioning, burn fat, get stronger 3x “Snatch Only” programs 3x week, 20 minute workouts Exercises used: Snatch Single kettlebell ‘THE GIANT’ https://salutis.kartra.com/page/oWP219 GOAL: Get stronger, burn fat, build muscle, improve conditioning 5x “Clean + Press Only” programs 3x week, 20 to 30 minutes Exercises used: Single KB Clean + Press, Double KB Clean + Press Single or double kettlebell Kettlebell RMF https://go.chasingstrength.com/kettle... GOAL: Build muscle, burn fat, improve conditioning 3x 12-week “Clean + Jerk Only” programs 3x week, 20 to 30 minutes a day Exercises use: Clean + Jerk (Clean + Push Press) Double kettlebell Kettlebell MAXIMORUM https://go.chasingstrength.com/kettle... GOAL: Get stronger, build muscle, “recomp” burn fat, improve conditioning 12-week program 4x week, 20-30 minutes Exercises uses: Snatch, Double Clean + Press, Double Front Squat Single and double kettlebell Kettlebell STRONG! https://cart.chasingstrength.com/strong4 GOAL: Get significantly stronger, SIDE EFFECTS: Build muscle, “recomp,” burn fat, improve conditioning 48-weeks of programming 3x week, 20-30 minutes Exercises uses: Double Clean + Press Double kettlebell ________________ Which kettlebell workout should you do? Well, that depends on FOUR things: [1] Your current physical limitations, if you have any Injured or lack range of motion in one or more of your joints? Well then you won’t be able to do some kettlebell exercises. [2] Kettlebell exercises you know how to perform Kettlebells aren’t particularly hard to use - they don’t require a PhD… but they do require some skill and some practice, pretty much like any skill: Woodworking, metallurgy, brain surgery… Ok, they’re not as complicated as brain surgery, although I think some would have you think so. But they do require practice. And the more you practice the skill of lifting kettlebells - the nuances of each exercise - the more beneficial the exercises will be to and for you. I’ve said it before, and it’s worth repeating - start with the single KB lifts. Master them, especially the mobility / stability required to use them. Then move on to the double KB lifts. (Here’s my 5 Levels of Kettlebell Training Pyramid video.) [3] Kettlebells you have available to you Fortunately, the “kettlebell landscape” is far different than it was 20-25 years ago. Back then, there was one dealer / manufacturer and gyms didn’t carry them. Today, kettlebells are ubiquitous. I sold the majority of mine back in the late 2010s, but fortunately, one of my close friends and the health club we belong to have all the kettlebells I need. Sure, it can be kinda expensive to have a lot of them, especially if you buy them new. But you can find great deals almost daily on Facebook Marketplace. [4] Your #1 goal Readers of my newsletter generally have one of 4 goals: 1- Lose fat/get lean 2- Get stronger/ more muscular 3- Rehab old injuries/ feel younger 4- Improve conditioning for a sport And your kettlebell workouts - or better stated - kettlebell training programs are really based on the variables of 1+2+3+4 = THE BEST PROGRAM FOR YOU RIGHT NOW. So, if you’re looking for a program to achieve your goals, or are between programs right now, which program is right for you, {first_name}? I’ll leave a list of resources to help you choose in the description based upon your goals. Until next time… Stay strong.