Your home gym can be diversified by buying just one kettlebell and downloading a simple and user-friendly application. Learn in our article how to effectively train all body muscles with kettlebells using Kettlebell app (developed by Fitify).
Kettlebells – Features and Benefits
If you are a beginner sports lover and have tried all the workouts with your weight (calisthenics exercises), then it’s time to start working with additional equipment. Kettlebell is an excellent equipment for diversifying your workouts and pumping your whole body without leaving home.
Many beginners in the gym are sure that kettlebells are almost the same as dumbbells, so they try to do exercises in a jerk, mixing dumbbell and kettlebell exercises. However, there is a significant difference between them. In case of dumbbells, you, as a rule, train muscles in isolation, and the exercises are performed at a slow speed. But kettlebell is more suitable for developing muscle groups at high speed, increasing the endurance of the body and working it out in full.
Due to easy weight adjusting, dumbbell exercises are good to build up muscle mass. Exercises with kettlebells, due to their stable weight, helps to strengthen the body, improve coordination of movements and work out the speed of the exercises.
As in the case of any sports equipment, like dumbbells, fitness ball or foam roller, you can perform exercises with weights at home, on a glade in the park, in the yard, etc. Generally speaking, you can do kettlebell workouts wherever there is enough free space.
Dragon Door kettlebell experts believe that this type of training is the best one for the human body. “The effect of kettlebell lifting comes incredibly fast. They help to remove excess fat, build muscle in the right places and help prevent cardiovascular diseases by improving cardiac and pulmonary activity. With the correct performance of weight training exercises, the joints are not loaded. You do not have to suffer any more from aerobics and simulators, continuing to harm your knees, loin, and shoulders.”
Full Body Kettlebell Workout – Top 3 Exercise Routines
Kettlebells are good tools for muscle building and strength improving. Practicing the workout routine presented below, you will not only improve your strength indicators, but also enhance endurance and significantly enlarge muscle mass.
- Exercise Routine No 1
Do all the exercises consistently, rest 1-2 minutes between the approaches, if 24 kg is too big for you, then choose a lighter kettlebell, do not let the technique break.
- A1. Kettlebell Anyhow Squat — 5 sets of 5 repetitions;
- B1. Kettlebell Double Side Swing — 5 sets of 10 repetitions;
- С1. Kettlebell Double TGU — 5 sets of 3 repetitions;
- D1. Kettlebell Squat Curl Sots Press — 5 sets of 5 repetitions for each side;
- Е1. Kettlebell Gladiator Get Up — 5 sets of 3 repetitions for each side.
This program, which targets both the upper body and lower body, has been created by Mark de Grasse (markdegrasse.com).
- Exercise Routine No 2 (Brutal Strength)
Brutal Strength is a full body kettlebell workout with heavy kettlebells. It is not intended for beginners (read about kettlebell workout for beginners). Therefore, if you just started to work with weights, then kettlebell exercises aren’t the best choice for you.
If you have some experience, then you can start your kettlebell workouts. Well, do you want to increase your strength? Then this workout is for you!
Perform these exercises in groups (if available) on a circuit basis, without rest between exercises. If you need, you may take a break between circuits.
- A1. Double KB Clean to Front Squat — 5 sets of 10 repetitions;
- В1. Double KB Skater Squat — 5 sets of 5 repetitions for each side;
- В2. Kettlebell Seesaw Press — 5 sets of 5 repetitions for each side;
- С1. Double KB Overhead Alternating Reverse Lunge — 5 sets of 5 repetitions for each side;
- С2. Renegade Row — 5 sets of 5 repetitions for each side.
This program has been developed by John Wolf (thejohnwolf.com).
- Exercise Routine No 3 (Ultimate Endurance)
Looking for a cardio workout program or want to get rid of excess fat and increase stamina? The Ultimate Endurance exercise program with heavy weights will be an excellent choice for achieving these goals both together and separately!
In training, you will need to perform exercises with two kettlebells of 16 kg, for 30-second intervals. Prepared athletes can be set this program on the end of training (to increase endurance), while beginners should perform it as an independent program.
How to perform this workout plan? Do all the exercises in a circle, one after another, without rest between exercises, rest between circles for 30 seconds or more until the breath restores, perform a total of 3 circuits.
- A1: (Double Kettlebell Half Snatch) — 3 sets, 30 seconds each;
- A2: (Double Kettlebell Clean & Jerk) — 3 sets, 30 seconds each;
- A3: (Double Kettlebell High Pull) — 3 sets, 30 seconds each;
- A4: (Double Kettlebell Alternating Dead Clean) — 3 sets, 30 seconds each;
- A5: (Double Kettlebell Swing) — 3 sets, 30 seconds each;
This program has been created by Mark de Grasse (markdegrasse.com).
The above mentioned routines may be used in CrossFit.
Want more kettlebell workout routines? Read our article on good leg workouts with dumbbell and kettlebell.
Kettlebell workouts for men – Experts’ Tips
When determining the weight of a kettlebell, take into account the level of your fitness to exclude the possibility of injury. It is better to start with small weights and gradually switch to heavier weights, and not vice versa. Start with a minimum of weights to keep your muscles toned. It is better to do more repetitions with low weight (it is recommended to perform at least 10 repetitions) than few repetitions with very high weight, especially if you are a beginner.
Use the weight of the kettlebell to facilitate the movement when executing exercises. Engage the inertia of the dumbbell to complete the movement. Due to inertia, you can work with weights of higher weight, compared to conventional dumbbells. Due to the greater weight of the equipment, you can more effectively use the muscles.
To maximize the potential of exercises, it is recommended to contract the muscles of the body during execution. This will also prevent injuries. It is the body that should generate the energy that you will spend to do the exercises (in addition to the foot movements), arms should not take most of the load.
When using an exercise program with kettlebells, it is recommended to train 3 times per week. If you plan to combine training with weights with other types of resistance workout, you should limit your kettlebell routine to 1-2 workouts per week, working on specific muscle groups.
You can use anabolic steroids like Trenbolone, Winstrol, and Sustanon to enhance results of your kettlebell workouts. But you should bear in mind than steroid cycles are associated with some side effects of steroids.
Mobile Application for Kettlebell Workouts
Kettlebell app (developed by Fitify) is a sports video application that will allow you to build a full-fledged training session using kettlebells. With the help of this app you can become stronger, improve your coordination and the condition of the cardiovascular system.
Main features of the app are as follows (information has been taken from Google Play):
- More than 45 kettlebell exercises;
- 5 unique training programs;
- Voice guidance;
- HD-videos with examples of exercises;
- A possibility to work in offline mode;
- Individual exercises.
How to use the app? Choose the exercises, set the duration and rest time, creating your own training options with the help of the app library. The developers of Kettlebell app offer you adaptive complexity feature. They correct the intensity of training based on user’s feedbacks. As a result, you can become stronger, slimmer and healthier with your personal trainer installed on your mobile device. Read more about workout apps here.
Well, our kettlebell workouts for men article is ended here. We hope that it will be helpful for you!