kettlebell workout beginner and advanced email: health.plus@v · 2020. 6. 2. · kettlebell workout...
TRANSCRIPT
TheAmericanCollegeofSportsMedicinerecommends2‐3daysper
weekofstrengthtrainingplus,non‐consecutivedaysoftheweek,andcardiovasculartraining
3‐5daysperweekforatleast30minutes.Thisexerciseprogramisperformedwithakettlebell
andbuildsstrengthandimprovescardiovascularendurance,ifperformedatafastpass.There
isabeginnerandanadvancedworkout;ifyouarenotfamiliarwithkettlebellsstartwiththe
beginnerworkoutandgraduallyadvancetotheadvancedworkout.AmericanCollegeofSports
Medicine’sstatsthatonceyourmuscleshaveadaptedand12repscanbeperformedeasily,you
canprogresstotheadvancedworkout.Progressioncanhappentwoways:1.Increaseweight
thatallowsyoutoperformamaximumof12reps(nosigni icantmusclefatigueandthelast
repisdif icult)2.Increasethenumberofsets.
Ifyouareovertheageof40andnotaccustomedtovigorousactivityand/orhaveamed-
icalconditionpleasecheckwithyourPhysicianbeforestartingaworkoutprogram.
Theseexercisescanbeperformedforreps:2‐3setsofeachexercise.8‐12reps
Whatisneeded:
1. Onekettlebell
2. Water
SafetyTips:
1. Traininanareathatisspaciousandfreeofcluttertopreventpropertydamageandorinjury
2. Ifkettlebellisrubber,trainonasurfacethatdoesnotallowthebelltobounce.
3. Goodtechnique
A).DONOTbendyourwrist.
B.)Trainatyourcurrentlevelof lexibility(rangeofmotion).
C.)DONOTsacri iceformtoincreasethenumberofreps.Ifproperformcannotbemaintaineddur‐
ingarep,releasethebelltothe loor,inacontrolledmanner.Beawareofwherethebellwilldrop,
watchoutforfeet(yoursandothers).
6. Selectappropriateweight(weightthatwillallow8‐12reps)
7. Alwayspracticesafety,nomattertheweightofthebell.Thiswillhelpyoucreategoodhabits.
KettlebellWorkout-BeginnerandAdvancedEmail:[email protected]
BeginnerWorkoutSwing:
(Targets–Lowerbodyandhipextension)
1. Startbyplacingbellonthe loorandstand‐ingafootbehindthebell.
Stance: Feetslightlywiderthan
shoulderwidth Squeezeshoulderbladesto‐
gether.Openchest.2. Squat(sitback,similarsittinginachair)
andgrabbellwithbothhandsandswingbellbackbetweenlegs.
Form: Keepbackstraight(not
rounded) Keepweightinheels(canyou
liftyourtoes?) Keepfocusstraightahead
3. Swingbelltochestlevel(NOHIGHERthanchestlevel)
Form: Straightrelaxedarms.Your
armsonlyholdthebell.o ArmsDONOTliftthe
bell. Drivehipsforward.
o HipsdoALLthework.
Bellshouldbeinlinewithyourarmsandwrist.
o DONOTbendwrist4. Oncethebellisatchestlevel,reversethe
swingandthebellwillswingbetweenyourlegsandthenuptochestlevel
**Checkyourform:Twolines***
1. Head,upperbody,andlegs
2. Armsandkettlebell
Step 1 Step 2
Step 3
Step 4
Step 2
SumoDeadlift:
1. Startbycenteringthebellonthe loorbetweenyourfeet.
Stance: Feetslightlywiderthanshoulderwidth Feetturnedoutandkneesslightlybent
2. Bend(atthehips)forwardandgrabthebellwithbothhands
Form: Keepbackstraight(notrounded) Keepweightinheels(canyourliftyour
toes?) Keepkneesoverankles(feetturnedoutso
kneesarefacingthesamedirectionthefeetarepointing)
Keepfocusstraightahead3. Straightenyourkneesandhipsandpickupthebell.
Form: Armsarestraightandloose LegsdoALLthelifting
4. Repeatfromstep2Step 1
Step 2 Step 3
KettlebellClean:
1. Startbystandingoverthebell.(seestep1photoofSwingexercise)
Stance:FeetshoulderwidthapartSqueezeshoulderbladestogether.Openchest.
2. Squat(sitback,similartosittinginachair)andgrabthebellwithonearmandswingthebellbackbetweenyourlegs.
Form: Keepbothshoulderssquare.DONOT
droponeshoulderwhenyoupickupthebell.
Keepbackstraight(notrounded) Keepweightinheels(canyouliftyour
toes?) Keepfocusstraightahead
3. Swingbelltochestlevel(NOHIGHERthanchestlevel)andpullbelltowardsyourbody(Shoulderheight)
Form: Keeparmsloose
o Armsdonotliftthebell Drivehipsforward
o HipsdoALLthework DONOTbendyourwrist Thebellshouldrollovertheforearm.DO
NOTletthebellcrashintoyourforearm.4. Thebell,elbow,andtorsoarealigned.
Form: Keepbothshoulderssquareandpressed
down.DONOTliftshouldersuptowardears. Squeezearmpit Tricepistouchingribcage Thebellispositionedbetweenforearmand
bicep Keepabstightandexhale(oncebellisposi‐
tionedonthearm)***DONOTBENDYOURWRISTS***
5. Reversethecleanandbellisby yourside6. RepeatfromStep3
**Controlthebellwhenyoupulltheittowards
yourbody.**DONOTletthebellhitthe
chest.
Step 2 Step 2
Step 3 Step 4
Step 3 & Step 4 Step 5
KettlebellPress:
1. Cleanthekettlebelltoshoulder(seestep1photoofSwingexercise)
****SameformasdescribedinKettlebellClean****2. Holdbellatshoulderforafewseconds
Keepshoulderspresseddown(donotlifttowardears)
Dothistodiminishthemomentumpro‐ducedbytheclean.
Keepfocusstraightahead DONOTbendyourwrist
3. PressbellupForm:
Thinkofpushingyourselfawayfromthebellinsteadofpressingthebellup
Keepkneeslocked Gripthe loorwithyourtoes Contractthighmusclestoliftkneecaps DONOTletlowerbackarch
o Squeezemidsectionandglutes Asyoupressthebell,squeezefreehandina
istorsqueezeasmallballinyourhand***Especiallywhenyourarmisfullyextend‐edaboveyourhead
Holdthebelloveryourhead,motionless,forafewseconds
4. Bringthebellbacktostartingposition(atshoulderheight)
5. RepeatfromStep3
Step 2
Step 3
Step 3
Step 4
FrontSquatwithKettlbell:
1. Standwithfeetshoulderwidthapartholdingthekettlebellwithtwohands(bythehornsorthebell)andsqueezeshoulderbladestogether
o Feetareparalleltooneanother2. Squat(sitback,similartosittinginachair)whileholdingthebellin
frontofyouForm:
o Keepbackstraight(notrounded)o Keepweightinheels(canyouliftyourtoes?)o Hamstringsshouldbeparallelwiththe looro Keepfocusstraightaheado DONOTletkneesbowin(rollontoyourarch)needFLAT
FEETandkeepkneesoverankle3. Oncehamstringsareparallelwith loor,pressheelsintothe loorand
straightenlegsandreturntostandingpositionandrepeatfromtheirststep
Step 1 Step 2
AdvancedWorkout
Step 1 Step 2
Step 2 Step 3
Step 3
SWING:
1. Startbyplacingbellonthe loorandstandingafootbehindthebell.
Stance: Feetslightlywiderthanshoulderwidth
Squeezeshoulderbladestogether.Openchest.
2. Squat(sitback,similarsittinginachair)andgrabbellwithONEhandandswingbellbackbetweenlegs.
Form: Keepbackstraight(notrounded) Keepweightinheels(canyouliftyourtoes?)
Keepfocusstraightahead3. Swingbelltochestlevel(NOHIGHERthan
chestlevel)Form:
Straightrelaxedarm.Yourarmonlyholdsthebell.
ArmDOESNOTliftthebell. Drivehipsforward.
HipsdoALLthework. Bellshouldbeinlinewithyouarmandwrist.
DONOTbendwrist4. Oncethebellisatchestlevel,reversethemovementandbellwillswingbetweenlegs(step2).Repeatfromstep2
***Checkyourform:Twolines***1. Head,upperbody,andlegs2. Armsandkettlebell
Step 1
Step 2 Step 3
SumoDeadlift:**UseheavierbellORusewith2bells**
1. Startbycenteringthebellonthe loorbetweenyourfeet.
Stance: Feetslightlywiderthanshoul-
derwidth Feetturnedoutandknees
slightlybent
2. Bend(atthehips)forwardandgrabthebellwithbothhands
Form: Keepbackstraight(notround-
ed) Keepweightinheels(canyour
liftyourtoes?) Keepkneesoverankles(feet
turnedoutsokneesarefacingthesamedirectionthefeetarepointing)
Keepfocusstraightahead3. Straightenyourkneesandhipsandpick
upthebell.Form:
Armsarestraightandloose LegsdoALLthelifting
4. Keepbellinhandsandrepeat
Step 1 A Step 1 B
Step 1 C Step 1 D
Step 1 E Step 2 Step 4 Step 5
1. Repeatstepsandformfortheclean
**ControlthebellwhenyoupulltheittowardsyourbodyDONOTletthebellhitthechest.**2. Standing(withbellatshoulder)pressthebell
aboveyourheadForm: Thinkofpushingyourselfawayfromthe
bellinsteadofpressingthebellup Keepkneeslocked Gripthe loorwithyourtoes Contractthighmusclestoliftkneecaps DONOTletlowerbackarch
o Squeezemidsectionandglutes Asyoupressthebell,squeezefreehand
ina istorsqueezeasmallballinyourhand
Especiallywhenyourarmisfullyex-tendedaboveyourhead
Holdthebelloveryourhead,motionless,forafewseconds
3. Reversethepressandreturnthebellbacktoshoul-der
4. Thenstraightentheelbowtoplacethebelldownbyyoursidewithastraightarm.
5. Repeatfromstep1B.
CleanandPress:
Step 1
Step 3
Step 4 A
Step 4 B Step 4 C
Step 2
**Useheavierbell**
1. Standwithfeetshoulderwidthapartholdingthekettlebellwithtwohands(bythehornsorthebell)andsqueezeshoulderbladestogethero Feetareparalleltooneanother
2. Squat(sitback,similartosittinginachair)whileholdingthebellinfrontofyouForm:o Keepbackstraight(notrounded)o Keepweightinheels(canyouliftyour
toes?)o Hamstringsshouldbeparallelwiththe
looro Keepfocusstraightaheado DONOTletkneesbowin(rollontoyour
arch)needFLATFEETandkeepkneesoverankle
3. Oncehamstringsareparallelwith loor,setthebellonthe loor
4. PerformasquatthrustFormA. Placehandsoneachsideofbellandjump
feetbacktogetherinaplankpositionKeepspinestraight.DONOTlethipsdrop.
B. JumpfeetbackintosquatpositionSitbackKeepweightinheelsFocusstraightahead
C. GrabbellwithbothhandsandstandupDrivehipsforwardKeeparmsstraight
5. Repeatfromstep2
FrontSquatwithPlank:
WorksCited
Martone,Jeff.KettlebellInstructorCerti icationLevel1.LenoirCity:TacticalAthlete,2008.Print.
Pavel.Enterthekettlebell!StrengthSecretoftheSovietSuperman.St.Paul:DragonDoor,2006.Print.
Thompson,WalterR.,etal.ACSM’sGuidelinesforExerciseTestingandPrescription.Philadephia,2010.
Print.