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Kettle Bell Training

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Mckenzie Clairoux

on 11 June 2014

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Transcript of Kettle Bell Training

Kettle Bell Training.
How effective are kettle bells?
The cannonball-with-a handle training tools started showing up on list of fitness trends about 3 years ago , because of how well this training actually works. A pair of studies have shown how well kettle bell training fulfills their promise of better strength, power and aerobic fitness.
Kettle bell training benefits
Kettle bell training can get you:

*Total body toning
* Increasing cardiovascular fitness
* Core strengthening
* Improve posture and balance


Warm Up (5 Minutes)
- 1 Minute jogging in place

- 1 Minute slow butt kickers + Crossover arm swings

-1 Minute jogging in place + Forward & Backward Arm Swings

- 3 Minutes of jumping rope
Before you start
Pick the right weight-
If you are comfortable with 8-10 pound dumbbells, start with a 14 or 15 pound kettle bell. If you do not currently lift weights try a 10 pound bell. You only need one bell to start gaining kettle bell benefits.
Kettle Bell Figure 8's
Beginner Kettle Bell Workout (35 mins)
by : Mckenzie Clairoux
Always do a warm up leading up to your work out.

Always make sure you cool down and stretch thoroughly after this work out.

Around the World
20 In each direction
- Stand nice and tall with
feet slightly wider than shoulder apart, and swing the kettle bell around your body , passing it hand to hand.
14 reps in each direction-
Make a figure 8 around your legs. Focus on throwing the kettle bell from hand to hand with your fingers towards one another. Start slowly than speed up.
Two Handed Kettle Bell Swing
20 Reputations-
Hold onto the weight with both hands , palms facing in toward your body. Go into a deep squat and use the power of your legs to drive the weight to about shoulder height. Make sure that your back stays flat during this exercise
Kettle Cleans
14 Reps on each side-
Keeping your back flat, use the force from your legs to drive upwards so that it lands on your forearm & bicep. Let it rest there briefly before you drop it back down for another rep. This more is great for you glutes, biceps and shoulders.
Kettle bell Halo's
10 Reps in each direction-
Hold onto the outside handle and bring it from one shoulder, behind your back down to the front of the opposite shoulder ( making a halo shape)
Straight Leg Dead Lifts
20 reps-
Keep a perfectly flat back and your legs straight. Use a slow controlled motion to tip forward , so that the weight is a few inches from the ground, then squeeze your glutes to come back up to a standing postion.
Squat Curls
14 Reps-
Dip into a deep squat , curling the kettle bell at the bottom of the motion. Come back up from a squat, and let the weight hang as you extend your arms again.
Bent Over Rows
14 Reps on each side-
Again , you need a straight back for this, aiming to keep you body parallel to the ground.
Intermediate Kettle Bell Workout (40 mins)
*10 pound kettle bell*
* 15 pound kettle bell *
12-15 reps -
Hold onto the weight with both hands , palms facing in toward your body. Go into a deep squat and use the power of your legs to drive the weight to about shoulder height. Make sure that your back stays flat during this exercise.
One Handed Kettle Bell Swings
10-12 reps each arm-
This movement is the same as the two handed swings, expect using only one hand at a time. Swing the kettle bell up with one arm but still swing the other arm to help drive momentum.
Two- Arm Kettle Bell Rows
12- 15 Reps-
Grab two kettle bells for this one, place them in front of your feet and bend your knees slightly, bend over to grab the weights and pull them toward your stomach, keeping your elbows close to your body and back straight.
Kettle Bell Figure 8's
1 minute of figure 8's -
Make a figure 8 around your legs. Focus on throwing the kettle bell from hand to hand with your fingers towards one another. Start slowly than speed up.
Kettle Bell High Pulls
10 - 12 reps- Turn toes out 45 degrees with feet a bit wider than shoulder- width apart. Place the kettle bell on the ground between both legs and begin to squat while keeping your core engaged, and grip the kettle bell handle with one hand.Then using force from your hips, push though your heels to rise to standing, pulling the kettle bell upwards while your elbow drives up.
REPEAT THIS WORK OUT TWICE
Advance Kettle Bell Workout 40 mins
One Arm Swing
20 reps each side-
This movement is the same as the two handed swings, expect using only one hand at a time. Swing the kettle bell up with one arm but still swing the other arm to help drive momentum.
Kettle Bell High Pulls
20 reps each side-
Keeping your elbows at a 90 degree angle to the ground, pull the elbow back towards yourself, just before pushing back forcefully to drop back into a full one armed swing
Figure 8 Curls

20 reps on each side-
Speed up motion on the figure 8 and it turns into a anaerobic exercise that also challenges your core
Squat Jack Jerk
10 reps each side -
Maneuver the kettle bell back and forth from the inside thigh to the outside thigh.
Full Swing 180
20 reps each side-
Swing the kettle bell from between your legs to over your head, with one hand, as your swinging the kettle bell up, jump and turn facing the other way.
Burpee and Clean
10 reps-
Do a burpee and finish the move off with a kettle bell clean.Keeping your back flat, use the force from your legs to drive upwards so that it lands on your forearm & bicep. Let it rest there briefly before you drop it back down for another rep. This more is great for you glutes, biceps and shoulders.
Over Head Cross
20 reps on each side-
bring one kettle bell up over your head with one arm and back down for shoulder height.
Half Dragon Flag
10 on each side-
keeping your back flat , balance on one leg, and lift kettle bell up , keeping your elbow close and tight towards you.
* Repeat this work out *
Cool Down
1) Chest cross arm swing 6) Side bends

2) Sitting down toe touch 7) Arm cross shoulder stretch

3) Squatting glute stretch 8) Overhead Tricep stretch

4) Inside thigh stretch 9) Lunging hip flexor stretch

5) Standing quad stretch 10) Wall shoulder stretch

Chest arm swing
wide toe touch
squatting glute stretch
inside thigh stretch
Standing quad stretch
side bends
Arm cross shoulder stretch
Over head tricep stretch
Wall shoulder stretch
Bibliography
The benefits of kettlebell training : http://www.mikemahler.com/online-library/articles/kettlebell-training/kettlebell-training-basic-concepts.html
Full body work outs : http://www.muscleandfitness.com/workouts/workout-routines/full-body-kettlebell-workouts
Kettle bell exercises: http://www.fitnessmagazine.com/workout/arms/express/kettlebell-workout/
some sources :
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