The Turkish Get-Up…
The Turkish Get-Up is a great exercise for overall bodywork. It’s a good workout for the core, shoulders, and even the legs. In addition, there’s an added element of shoulder stability and flexibility that you don’t get with many other drills. These are a few reasons why Pavel has made it one of the only two exercises in Enter the Kettlebell.
Another great thing about the Turkish Get-Up is that it can be done with different tools. While kettlebells are excellent for them, you can also get creative and use a dumbbell, a sandbag, even a barbell with some work.
Jeff Martone has a great article on the Turkish Get-Up that covers both a warm up and the TGU itself on his Turkish Get-Up article.
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The Kettlebell Solution for Size and Strength
Here’s a full article expanding on some thoughts in a recent post about how to gain muscle with kettlebells.
Another guest article by Mike Mahler.
Over the last few years, kettlebell training has grown by leaps and bounds in the US and overseas. Thousands of people have experienced the cardio and muscular endurance benefits of kettlebell training. However, not too many people realize that kettlebell training is a great way to pack on some functional size and strength. In other words, be as strong as you look with the strength and size that you build via kettlebell training. Is kettlebell training the best way to get bigger and stronger? Of course not. Progressive resistance with barbells will always reign supreme for that. However, if you enjoy the benefits of kettlebells and want to use them to get bigger and stronger, then this article is for you. Lets go over the best kettlebell exercises for getting bigger and stronger as well as a training program to get the job done.
MAHLER’S KETTLEBELL ARSENAL
- Double Front Squat
- Double Swing
- Double Snatch
- Double Windmill
- Turkish Get-up
- Double kettlebell Clean and Press
- Double Bent-over Row
- Kettlebell Pull-up (pull-up with a kettlebell attached to your waist)
- Floor Press
It does not take a rocket scientist to realize that most of the above kettlebell exercises require two kettlebells. Why? The reason is obvious Read more
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H2H Kettlebells – Strength, Stamina & Coordination
Jeff Martone’s H2H Kettlebells series is basically a course in kettlebell juggling. Designed for explosive speed strength conditioning, the DVDs can play a major role in an effective speed training workout by improving strength and hand-eye coordination.
As expected, the first H2H Kettlebells DVD is made for the beginner, and covers the basics. These drills take your standard kettlebell training to the next level, allowing the bells to leave your hands.
Here’s the link: H2H: Kettlebell Drills
The second DVD is more advanced, and also covers more exercises. This one doesn’t detail the basic body mechanics quite like the first one, as it’s geared more for trainees who are already fairly advanced.
Here’s the link: H2HII: Harder. Faster. Stronger.
The third DVD is H2H:Kettlebell Circuits. Designed for beginners through advanced people, this DVD focuses on Read more
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Can You Gain Muscle With Kettlebells?
Over the last few years, kettlebells are really catching on because of their fat burning ability. But some people still wonder if you can gain muscle with kettlebells. Well of course you can!
As you probably know, muscle gain is caused by resistance training and proper diet. Well, resistance is resistance and a kettlebell certainly provides that. If you use a program designed for gaining muscle rather than burning fat, and plan on moving to a heavier kettlebell, you’ll build the muscle you’re after (with proper diet, of course).
To keep it simple, a program of lower reps (and possibly more sets) using slow grinds is the direction to go, rather than tacking on more and more swings or snatches. For each workout, choose a multi-joint press (military press, floor press, etc.), a multi-joint pull (row), and something for your legs (front squats, lunges, pistols), and a core exercise (Turkish get-up, windmill). For sets and reps, a classic place to start is five sets of five reps (5 x 5).
If you think you can’t gain muscle with kettlebells, just ask Mike Mahler.
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Explosive Speed Strength – Outside the Box
If your sport or job calls for explosive speed strength, then it makes sense to train in a way that would improve your condition in that area. While deadlifts are great for building limit strength, there are better exercises if your task is to maneuver through a defensive line, or wrestle someone to the ground.
While an effective speed training workout will include some sport- or task-specific drills, there are some exercises that will improve your overall explosive strength, and the kettlebell is an excellent tool. However, we won’t stop there.
Kettlebells by design, lend themselves to full-body ballistic drills such as the Read more
Popularity: 20% [?]
