One of the most effective tactics for improving my own training is to constantly seek out new methods. Recently kettlebells have been on my radar. I have a 70lber (32kg), two 53lbers (24kg), and two 35lbers(16kg) just sitting over there in the corner of my gym.
I’ve used them here and there. But to be honest, other than doing swings and squats with them, I really haven’t followed an effective long term routine with them. I use them in my bootcamp but typically, once again, this has been limited to one or two exercises due to not feeling completely comfortable with teaching others how to use kettlebells.
I’ve been wondering what would happen if I JUST used kettlebells and bodyweight movements for a week or 2 in my own training. Would I get weaker or stronger? Would the workouts be challenging enough? Would they be too tough? Too boring? Too far removed from what I’m used to doing?
And what about training women? I have a wife and female clients who would probably like to try them. Recently I’ve been learning about training with kettlebells from Forest Vance as well as a female kettlebell expert named, Marianne.
If you saw Forest’s blog post the other day, you know that he’s experienced and holds a Master’s degree in Human Movement and is also a Level II Russian Kettlebell Challenge Certified Instructor.
Marianne says: This type of lighter, endurance workout will be ideal for the first 4 weeks. Then you can start adding in heavier training. I should warn you against doing too much too soon.
I should also say that for beginner’s if you can’t make the 15 reps, aim for 12. If you aren’t managing 12 yet, you may need a lighter weight. If that’s not possible, then reduce the reps to 10 and try and build up. Also the reverse is true, if you can comfortably reach 15 reps and still have a few left in the tank, your kettlebell is too light. 18 reps should be the absolute MAX. To solve this, use a heavier Kettlebell or, slow the tempo. And change the push press to Military Press.
Now see this gets me pumped! I’ve got 2 knowledgeable pro’s to go to for training advice. I don’t have to waste time from the get go doing everything wrong, going too hard, too heavy and not knowing how to progress.