The Russian weight, jewel of bodybuilding

The kettlebell, which is a steel cannonball with a large handle, is being used more and more in physical training. Focus on a very fashionable accessory.

Contrary to what you might think, kettlebells are not dumbbells. If it is possible to perform the same movements as with dumbbells, the purpose of a kettlebell is quite different. As its center of gravity is displaced with respect to the hand, the kettlebell allows pendulum movements (“swing” in English), impossible with dumbbells. They are often used in cross training boxes.

All articles of “Bodybuilding”

In addition to allowing you to work on your biscottos, the kettlebell also forces you to do a lot of cardio work. Many muscles are, in fact, called upon in an effort at coordination and balance. For many movements, the kettlebell can only be held with one hand, and thus makes the practitioner work several muscle groups at the same time, in synergy, which implies an important work of coating.

Choosing the right kettlebell
As a general rule of thumb, an 8kg kettlebell is more suitable for beginning women and a 12kg kettlebell for beginning men. After a few months of practice, women will be able to increase to 12 kg and men to 16 kg or more. The price varies according to the weight and the material used. Here are different formats that we have tested for you:

· Plastic kettlebell (~€27 for 12 kg): the cheapest but the most cumbersome, and beyond 16 kg, choose another material.

Cast iron kettlebell (~35€ for 12 kg): The best value for money. The size is perfect and the weight well distributed.

· Cast Iron + Vinyl Kettlebells (~€37 for 12kg): The quality of a cast iron kettlebell with an extra layer of vinyl that prevents the dull thuds of the cast iron on the floor.

training programs
Doing some kettlebells in the middle of a workout can add variety to your workout, making it fun and, in fact, less monotonous. Here is an example of a kettlebell workout.

Tabata Interval Training (HIIT):

This training sequence is based on the method tabata which goes like this:

1) For 20 seconds, do as many reps as you can.

2) Rest for 10 seconds.

3) Repeat 7 more times. (so in all this he does 8 sets for 4 minutes of work)

First, start with a full warm-up (jump rope, light jogging, push-ups, etc.) for about 10-15 minutes. This program is mainly aimed at the lower limbs with very high cardiovascular demands:

– 20s of Kettlebell Swing then 10 seconds of rest
– 20s of Squat without equipment then 10 seconds of rest
– 20s of Kettlebell Swing then 10 seconds of rest
– 20s of Squat without equipment then 10 seconds of rest
– 20s of Kettlebell Swing then 10 seconds of rest
– 20s of Squat without equipment then 10 seconds of rest
– 20s of Kettlebell Swing then 10 seconds of rest
– 20s of Squat without equipment then 10 seconds of rest

Session instructions:

The goal is to do as many reps as possible each time. However, try to manage your effort so that you can complete the 20 seconds of work. If you have a jump rope, end your session with a few minutes of light ropes to cool down. In total, it will take you 4 minutes to work in intervals. If you’re still in good shape after this sequence, take a minute to rest and start over.

Leave a Comment

Your email address will not be published. Required fields are marked *