Complete kettlebell program to build muscle

Are you familiar with the kettlebell? It is a cast iron ball with a large handle, also called a girevoy. The authentic kettlebell is made of cast iron. Used since the Ancient Greece, its use developed at the end of the 19th century in Russia. It was very popular in the USSR and the Red Army fully integrated it into the training of its soldiers. We will see together the best kettlebell program to do in the gym or at home.

What type of kettlebell should I choose?

At the time when it was essentially a military exercise, there were only three main weights: 16, 24 and 32 kg. The democratization of this tool largely widened the range of the weights and adapted it to all kinds of physiques. Today, you can buy weights from 2 kg. Weights of 2, 4 or 5 kg are recommended for beginners, men and women. Other experienced athletes can choose weights from 16 to 24 kg and even higher.

The plastic and vinyl-plastic model

It is a model intended only for beginners or sedentary people. It is inexpensive and limited to certain bodybuilding exercises. Mixes gravel and sand inside a plastic envelope. It weighs only 2 kg to 20 kg. It is a bodybuilding accessory very simple.

The adjustable model

You will find adjustable kettlebells from 12 kg. It is an economical model because, like dumbbells, you can add or remove weight. However, it is not recommended for experienced athletes.

The cast iron and cast vinyl model

This model weighs 4 to 32 kg and is suitable for all exercises whatever your level. The only drawback is that you will have to change your exercises if you buy a heavier model.

The official cast iron model

This is the model that everyone uses. It weighs 8 to 32 kg. Recommended for more advanced levels or for athletic men and women who want to use it. You will be able to perform the best exercises. It is a very simple fitness accessory that will put you in an excellent physical condition.

If you would like more information on a kettlebell kit, and would like to purchase one, I invite you to click here.

Kettlebells for bodybuilding or cardio?

A combination of both

Cardio refers to a series of physical activities that stimulate the cardiovascular system. Gyms offer a wide range of cardio exercises: step, treadmill, rowing machine, water aerobics etc. But you can also do it on your own by running or cycling, for example.

The kettlebell combines the benefits of strength training and cardio because it combines strength training with fat burning. In addition, it combines the exercises of crossfit, cross training and cardio fitness.

Kettlebells or dumbbells?

You may wonder what differentiates the girevoy from dumbbells? Dumbbells are essentially used to build muscle through controlled movements.

The hand concentrates gravity. The advantage of kettlebells is that they mobilize the different parts of the body. Weightlifters should practice the girevoy.

How to work with the kettlebell?

For a harmonious warm-up

You can also use the kettlebell to do a warm-up before your workout. In fact, if you choose a 5kg one, here are 3 warm-up exercises you can do:

Figure eight

Take a small kettlebell of 5 or 10 kg. Pass the weight between your legs in a figure of 8 as shown in the diagram below.

Your position should be almost a squat and your back should remain as straight as possible. Repeat the exercise about 20 times.

Around the world or around the world

Even simpler, pass the kettlebell around your waist, passing the weight from one hand to the other. You can do this 20 times as well.

Your hips should remain still and fixed.

The hallo

And here is a final exercise. The hallo means in English the halo that the angels have around their head. Well here, the principle is to make a circle with the kettlebell around the neck with the help of both hands. Be careful not to hurt yourself. Always do the same movement. The rotation must be fluid.

The kettlebell will guarantee you a harmonious warm-up if your movements are correct

For a full-body workout

The girevoy lends itself perfectly to the full body which consists in working all the muscle groups in only one session of musculation. You can practice swings, squats or clean and jerk.
Burpees are an aerobic and strength training exercise that consists of bending the legs while keeping the hands on the floor, throwing the feet back and then returning to the squat position. Well, you can adapt burpees with the kettlebell for example.

Beginners will enjoy rowing and overhead presses.

For an intensive training circuit on the tabata or hiit model

The kettlebell is also suitable for hiit or High Intensity Interval Training circuits, which alternate short periods of effort and recovery.

The tabata method is the most popular among hiit. By adopting this style of training on the long term grouped with a good diet, the loss of fat will be assured.

It consists of a 4-minute training phase at high intensity. It guarantees a quick weight loss, and a muscle gainIt is an effective and complete cardio workout. In addition, it can be practiced in the gym or at home.

Kettlebell program for men and women

Your circuit training is 4 sets of 12 reps each with one to two minutes of recovery time between circuits.

The goblet squat

The Goblet squat consists of performing the main mechanisms squats. Stand in a standing position and squeeze your palms together as if you were holding a cup. Move your hips back and push your knees outward, make sure your heels don't touch the floor and straighten up by contracting your glutes. This will work your upper back.

The deadlift

The deadlift or deadlift allows you to work your back and your buttocks. It is thus particularly recommended for the women. It is a type of exercise close to the bench press.
Start by training with an empty barbell and work on controlling the load and keeping your back straight by pushing your buttocks back. Pass the kettle bell from one hand to the other behind the legs. There are several variations of the deadlift.

The single arm press

The Kettlebell should be brought towards your chest, wrist straight and arm bent. The shoulder rotates and the weight passes over your head. The glutes must remain contracted and the back straight.
The Single arm press allows you to work your shoulders and all your muscles.

The swing

The swing is a great classic that works all the muscle groups: hamstrings, abdominal straps, buttocks, shoulders.
It is highly recommended to tighten your abdominal muscles during the exercise. Remain standing and place your feet at hip level, bend your legs, push your pelvis backwards and your hips forwards. At the end of the movement, don't forget to contract your buttocks. This is an excellent exercise to sculpt your muscles

The pumps

Push-ups are a very effective exercise for working your pecs. Place the kettlebells at shoulder height on the floor. Place your hands on the handles and perform slow movements down to the lowest level. One of the main advantages of push-ups is that they can be done at any level, whether you are a beginner or an experienced exerciser, in the gym or at home. It is a widely recommended exercise that contributes to a harmonious warm-up. They contribute to the explosiveness of your physical strength. They limit the decline of your strength.

17 variations of push-ups to try out to build up your upper body

Rowing with kettlebell

The rowing will help build up your back muscles. Stand with your feet shoulder-width apart. Keep your torso and back straight and your palms facing inward. Lift the girevoy by bending your elbows. Pull the girevoy to either side of your body. Inhale as you lower, exhale as you raise. Start naturally with light weights, especially if you are a beginner.

The Russian Twist

The Russian Twist is a return to the roots of a sport of Russian origin. It is an excellent exercise for work on your abs . Keep your heels on the ground and your legs bent, hold the kettlebell tightly. Rotate the kettlebell slightly backwards while keeping your chest upright. This is an excellent fitness exercise.

The importance of warming up before training

Regular sports practice requires a rigorous warm-up to prepare your body for the effort. Warm-ups are an essential physical preparation. If you don't warm up, you risk damaging your ligaments, your tendons and your joints, or even a injury especially if you are doing strength training.

Do your exercises rigorously

Perform your exercises with application. The kettlebell allows you to perform strength training exercises and to tone up. Regular practice of the kettlebell, like weight training, promotes muscle strengthening and coordination of your movements. Some movements, such as the supine grip, are particularly delicate.

Don't forget your weight training equipment

If you want to train in a gym, don't forget your equipment. Bodybuilding gloves and belt will be very useful.

Conclusion

This kettlebell program has many benefits. They promote weight loss and muscle mass gain, it is an inexpensive and easy to transport bodybuilding equipment. It mobilizes different parts of the body, whether it's the biceps, back or quadriceps and allows you to practice weight training at home. Whether you are an experienced athlete or a beginner, you will most likely enjoy the kettlebell as long as you follow a specific weight training program. It will fully integrate into your routine and your weight training program whether you are a man or a fitgirl. So go ahead and use the kettlebell.

Do you want a structured weight training program to follow?

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Other articles to read :

All about the wave rope

The tabata method to build muscle

5 must-have accessories to build muscle at home

Burpees, a good exercise to tone up