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Old 01-26-2010
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Default Playing with kettlebells

Did a kb complex yesterday.

2 kb snatches
kb presses
goblet squats
kb rows

did them tabata style, 20 seconds per exercise, 10 seconds between. 2 rotations of the exercises, then rest for a couple of minutes and then repeat.

Quite nice, but couldn't get the hang of the snathes today. To fried somehow.

http://www.youtube.com/watch?v=KB03U6k0bIc
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Old 01-26-2010
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Is it true that swinging kettlebells provides a full body work out?
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Old 01-26-2010
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Yeah its quite efficient, I think the kettlebell high pulls are more of a whole body work out though, but I love the swings as well. Easy and efficient and great to get the heart rate up for fat burning.
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Old 01-26-2010
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Originally Posted by StrawberrySun81 View Post
Is it true that swinging kettlebells provides a full body work out?
Just about.

Pectoral recruitment is pretty low as far as I know... Calves as well ('cept in a static capacity). That aside, it recruits everything else pretty heavily.

Glutes/hips/hamstrings/lower back/shoulders/upper back/arms/abs.

My gyms don't have kettlebells so I use dumbbell swings with my clients currently... and, it's pretty wicked.

That and squat thrusts are KILLER finishers.
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Old 01-26-2010
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Today I tried something new, but didnt film it

I did

1. 40 kb(20 per arm) rows done in a very explosive manner
2. 20 goblet squats
3. 20 kb presses
4. 10 kb high pulls

Without rest in between, did it for four rounds with like 3 minutes of rest between rounds. It was really damn intense
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^^ Sounds awesome. I'll have to try the dumbbell swings. Are they done the same way as the kettlebell swings? Hold them with both hands in front of you and go?
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Old 01-26-2010
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Originally Posted by Narkissos View Post
My gyms don't have kettlebells so I use dumbbell swings with my clients currently... and, it's pretty wicked.

That and squat thrusts are KILLER finishers.
I think dumbbell swings are perhaps even better, kb's are a bit easier to hold in a comfortable way. But dumbbells forces you down deeper at the bottom and it makes it harder.
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Originally Posted by StrawberrySun81 View Post
^^ Sounds awesome. I'll have to try the dumbbell swings. Are they done the same way as the kettlebell swings? Hold them with both hands in front of you and go?
Yupp, or you can do them one hand at a time. Play around with both and see what you like.

One hand at a time is better for cardio purposes while two hands is best if you want to go heavy and build explosive power.
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I suppose that like all things I should start with a fairly light weight and see what I can do from there, right?

What are the injury risks involved in these exercises? Will I pull a muscle or hurt myself if I swing outside a certain range?
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Quote:
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I think dumbbell swings are perhaps even better, kb's are a bit easier to hold in a comfortable way. But dumbbells forces you down deeper at the bottom and it makes it harder.
Yep... The glute recruitment is CRAZY!
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