So many of you asked – and were so polite! – that there was no way I could not do a kettlebell experiment. If you are addicted to candy-colored balls of iron with little handles or were one of the fortunate recipients of all the kettlebell giveaways in the fitosphere (thanks TA for the verbiage!), then September is your month! Or, if you are just looking for the perfect accessory to go with all your cute coordinated workout gear, then these will be perfect! They look just like a twee purse. If your purse weighs 20 pounds, that is.
Y’all are smart. According to the latest fitness buzz, kettlebells are one of the best bangs for your fitness buck. They are purported to give a better workout in a shorter amount of time than anything else. The Russians have sworn by them for years and we all know how tough Russians are. I mean, you’ve seen Hunt For Red October, right??
After locating some more kettlebells (read: begging favors off all my fitness minded friends – thank you, Don & Jim!) and promising to guard the little puppies like the expensive pets they are, I have come up with the format for September’s Experiment:
The Great Kettlebell Experiment
1. In all future kettlebell posts, I will write the word “kettlebell” exactly once. Thereafter it will be referred to in its abbreviated form: “KB” or “tinkerbell” if I am referring to my little red one. This is important because every time I write the word “kettlebell” it looks more and more wrong. I’m losing brain cells over this and I really can’t afford that kind of excess.
2. Here is a nice basic list of some KB moves I will be using. Read them, stare lovingly at the pictures, give the man in the funny beanie a fond nickname – but whatever you do, learn them. For you over achievers, here’s a more comprehensive list.
3. Since I’m not following a specific KB plan – people want money for those and I am nothing if not cheap – I will be posting a KB Workout of the Week on here. It will go up Sunday evening along with links to the exercises (if they are not on the above list). Seeing as I am no KB expert, I will be taking the workouts from various sources which I will cite, mostly so you can blame them and not me if you are so sore you can’t pee the next day.
4. Everything I’ve read says to keep the KB workout under 30 minutes. Some even say 20 minutes. These workouts are short. Which means they are also very intense. So plan to give it your all for the whole time. There is often little or no resting between sets and your heart should be pumping the entire time. If you aren’t dripping sweat then you are doing it wrong.
5. I realize that many of you do not have KBs. The Gym Buddies and I actually only have 1 15-lb (tinkerbell!) and 2 40-lb bells. (Yeah, I know. If anyone reading this has more they’d like to donate to the cause, let me know ASAP.) So I’m going to let you in on a little secret: dumbbells work almost as well as the KBs. For some exercises, in fact, they work exactly the same. Just be careful with the swinging; don’t let go! So do not fret my fellow poor people. If you have access to a set of dumbbells then you can do this Experiment too.
6. No matter the Workout of the Week, you should warm up with a couple of minutes of single- and double-arm KB swings.
7. The Gym Buddies and I will be doing the KB workouts as prescribed but will also continue our favorite forms of cardio like TurboKick, Zumba, boot camp and Hip Hop. Lecture me about cardio if it will make you feel better but that stuff makes me happy and I am not giving it up.
8. I know that any of you old enough to live through the ’80’s and actually remember them will cringe at my final suggestion but trust me on this one: buy wristbands. That’s right, I’m talking about those fuzzy lil’ terry cloth nubs of awesomeness that made you the baddest moonwalker on the playground. They will help with the wrist thumpage. Oh yeah – and take your watch off too.
If any of you have a fave KB workout you’d like to see featured or have questions, just drop me a line!
You read to get started? Here is your first KB Workout of the Week, courtesy of bodybuilding.com. (Note: links to the actual exercises do not work on my site and I’m too tired to mess with Java scripting tonight so if you want to see the instructions – and I highly recommend it – click thru to Bodybuilding’s site on the first link of this paragraph and check ’em out.)
With a goal of adding mass and functional strength, pairing modified German Volume Training with kettlebells delivers a truly grueling workout.
Day 1:
- A1 Standing Press 8 sets x 5 reps – 0-30 seconds rest
- A2 Double Bent Over Row 8 x 5 – 0-60 seconds rest
- B1 Double Front Squat 8 x 5 – 0-30 seconds rest
- B2 Double Snatch 8 x 5 – 0-60 seconds rest
Day 2:
- A1 Double Floor Press 8 x 5
- A2 Double Floor Row 8 x 5
- B1 Double Front Squat 8 x 5
- B2 Double Swing 8 x 5
0-30 seconds rest
0-60 seconds rest
Alternate between Day 1 and Day 2 with at least a full day of recovery in between workouts. Perform Exercise 1, rest 0-30 seconds, Exercise 2, rest 0-60 seconds, repeated cycle. Aim for a 4 second eccentric and 2 second concentric, increase TUT for increased difficulty.
I’m ready!!!!! You may want to check out Lauren Brooks on YouTube. She’s pretty awesome!
Finally! An excuse to buy wristbands!
Im so excited!!
and I just cant hide it.
Im about to lose control (of my kettle bell) & I think I like it.
(tell me you know the song.)
Miz.
Perfect timing! I just picked up my first kettlebell and I am crushing on it, hard core!
Now I WAS too shy to use the kettlebells at my gym (on my own in front of all those people!) but NOW you tell me I get to wear sweatbands… and more importantly raid my boyfriend’s infinite sweatband wardrobe (he has Hello Kitty, stripey ones, ones with Stars…)… I may just pluck up the courage to join in after all :0)
TA x
I was going to say something encouraging about kettleballs, but MizFit’s comment has that song going through my head with such intensity I can barely type.
C’mon c’mon c’mon you know you like it!
Actually my hubby recently lost control of his newly acquired 24kg KB and put a crater in our 100 year old floorboards – perhaps steel toe caps should also be required!
Good tip about the wristbands, I was finding the high presses really uncomfortable – shall seek out some nice fluorescent ones 😉
DB
If you think “kettlebell” looks weird after writing it over and over, you should try it with the word “going.” That just gets out of control.
Mizfit _ I know you tune and actually was in a dance recital as a kid, performing to that song. Or maybe it was “I’m Just Burnin’ Doing’ the Neutron Dance.” Either way, it was awesome. And my costume was neon orange.
Wristbands-check*.
Tinkerbell-check.
Wait until hubby is out of the house to swing heavy iron in the house-check.
Seriously, though- I’m assuming since I just have the one red tinkerbell I can adjust some of those “double” exercises to a set on each side with the one?
*I already have several. I sweat like a pig and these are handy portable sweatrags. Eeeewww.
And I thought hitting myself on the hand with a hammer Sunday was a bad thing! Now I know it was just to save me from having to do the kettlebells! Life works in mysterious ways 🙂
Sounds really cool…people might look at me funny with the wristbands, but sounds like a great workout. Can I get them at Target?
I am SOOOO in. And not just hit and miss this time!
Definitely a garage exercise… my ceiling fan almost took a hit the other day!
Thanks, Charlotte.
I am totally excited for this month’s challenge. Go Tinkerbell!
Looks fun? I’ll admit I don’t really get how these are different than dumbbells other than the joint-wanking the appear to cause! Do you think I can substitute my newborn as a bell since I not only do not own nor plan to purchase KB’s, but I’m always holding her anyway?
Thought not. Still wondering if it looks fun.
if you write any word over and over again it’ll look weird/stupid.
good luck with the kettlebells! this month is a h.i.i.t. party on my end.
wahoooo! i love me some kettlebells! (I always want to write kettle balls. Is this normal? )
I second Azusmom, lauren brooks has some great clips on You Tube.
and Miz? Thanks alot. Song is now stuck in my head.
On second thought….I’m having visions of a heavy not-so-cute little kettlebell putting a hole in my wonderful 30″ flat panel tv…
yessss i love kettlebells. and, yes, keep it short our youll end up walking like you just rode a donkey across the grand canyon for a few days.
i was actually thinking of doing a KB video for groundedfitness- way to steal my thunder 😉
http://www.groundedfitness.com
Charlotte-
how r u going to do the double snatch with one “tinkerbell”. That’s asuming you’re not doing double snatches with the 40 lb’ers, but maybe I’m wrong?
I’d be interested in knowing how you work out exercises with limited KBs.
Thanks!
Woot! I’m so excited for this month! I bought some kettlebells and the Iron Core video, and wrist bands. You are not kidding about the wrist bands.
Jennifer – good to have you on board! Keep me posted on your progress.
TA – you lucky girl, you!!
Diet Betty – yikes! That's one time having a home gym is kinda scary:)
Geekgirl – you should be able to figure out some substitutions! Although it will be helpful if you have some heavier dumbbells to mix in.
Lethological – yes, you can buy them at Target. Or several places online. Also, most sporting goods stores have some.
Emma – there are some differences. The KBs swing and so challenge your balance and core more than traditional DBs. They also require more control using them.
Azusmom & Workout Mommy – thanks for the tip on Lauren Brooks! I will check her out!
Godiva Girl – I did day 1 today and I just held one heavy KB with both hands to do the snatch. (Almost whacked myself in the face a couple of times too) That was a real butt kicker, no??
Workout Mommy made me feel much better. I once wrote a whole post about the ‘kettleball’ and had to go back and edit the dang thing at the last minute.
Leth, I worried about the wristbands making me look silly, but then I decided to buy the Jane Fonda-style headband and spandex leotard to complete the look. I bet no one will be laughing at my wristbands. (Not the wristbands.)
Strange timing! I just tried kettlebells for the first time on Monday. I really enjoyed it, and I’m definitely going back for more. 🙂