Kettlebells
Mike Mahler Kettle
Bell
Breaking into a
Kettlebell Size and Strength Program
By Mike Mahler
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Before I wrote several articles and
came out with a comprehensive DVD on using kettlebells for size and
strength, many trainees confined the benefits of kettlebell
training to muscular endurance and fat loss. No doubt kettlebell
training is a very effective component of an effective fat loss
program (the other component being pushing yourself away from the
kitchen table more often). In addition to fat loss and muscular
endurance training, kettlebells can be used effectively for adding
size and strength. However, many trainees are confused with how to
transition into a kettlebell focused size and strength program. If you
have been using kettlebells for endurance and fat loss, you have to
gradually transition into high volume strength training for muscular
development. Many trainees make the mistake of jumping into a 5x5
(five sets of five with heavy weights) paradigm or worse a 10x5
paradigm and go into an over trained state rapidly. A much better plan
is to get used to the most effective kettlebell
exercises
for size and strength with a few sets and a few workouts
per week. Once you get the hang of these size and strength exercises
you can start adding some volume and intensity.
Lets start off with the exercises:
Primary Exercises
Double Kettlebell Clean and
Press: In addition to being a full body exercise that will
stimulate overall growth, the Double Kettlebell Clean and Press is an
incredible upper body developer with particular emphasis on the
shoulders and triceps.
Alternating Kettlebell
Renegade Row: In addition to working the lats, mid back, and
biceps, the Renegade Row works the core and oddly enough the pecs as
well. The pecs have to work over time to keep your stable and do not
be surprised if you wake up with sore pecs the next day. Thus, men
with "breat envy" will love this exercise.
Double Kettlebell Swing:
Great hamstring blaster that focuses on fast twitch muscle fibers
which are by far the most important for developing size and strength.
Great transfer to the "midnight move" as well. Hopefully,
you do not need me to elaborate on this further.
Double Kettlebell Front
Squat: It all start with a strong foundation and the Front
squat will develop strong quads. Just make sure you hold the bells
higher up like I do on my Size and Strength DVD to take the emphasis
off of the shoulders.
Optional
Double Windmill or Turkish
Get-up: Two great exercises for the core and shoulder
stability and flexibility. Core work is no doubt important. However,
you get a lot of it indirectly with the primary exercises so do not
obsess about doing a ton of abdominal work. If you want a six pack,
you need to have low bodyfat.
What about variety? I get bored
with doing the same exercises over and over again? That is why you
have a forgettable physique and strength levels that are far from
impressive. Get exceptional at a few basic moves first and then add
some variety down the road. Forget about variety for at least one
month. Get good at the primary exercises and it will be much easier to
transition into other exercises such as the Alternating Military
Press, Sots Press, Double Bent-over Row, and Double Snatch. Yes this
will require an attention span that most TV addicts will find painful.
Too bad, life is about making sacrifices to win the prize.
Now lets go over a sample
"break in" program.
Month One
Monday-Wednesday-Friday
Do A-1 and A-2 in alternating
fashion and take ninety second breaks in between each set of A-1 and
A-2.
Do B-1 and B-2 in alternating
fashion and take ninety second breaks in between each set of B-1 and
B-2.
Month Two
In month two go to three sets per
exercise. Keep the core work (TGU and Windmill at one set). In month
three, go to four sets per exercise and split up the exercises as
follows:
Month Three
Monday-Thursday
Do A-1 and A-2 in alternating
fashion and take ninety second breaks in between each set of A-1 and
A-2.
Tuesday-Friday
Do B-1 and B-2 in alternating
fashion and take ninety second breaks in between each set of B-1 and
B-2.
Month Four
In month four you are ready to
start the 5x5 program and can start adding some variety to the
program. For example:
Monday
Do A-1 and A-2 in alternating
fashion and take ninety second breaks in between each set of A-1 and
A-2.
Tuesday
Do B-1 and B-2 in alternating
fashion and take ninety second breaks in between each set of B-1 and
B-2.
Thursday
Do A-1 and A-2 in alternating
fashion and take ninety second breaks in between each set of A-1 and
A-2.
Friday
Do B-1 and B-2 in alternating
fashion and take ninety second breaks in between each set of B-1 and
B-2.
Next, you can pick any of the other
programs in my Kettlebell DVD E-book which comes with my Size and
Strength DVD. Do not have it yet? Pick it up today at The
Aggressive Strength Online Store and start making some real
progress.
Also remember that without optimal
levels of Testosterone and Growth Hormone you can forget about
developing a strong and muscular body that commands respect. Have your
Doctor test your T and GH so you know where you are at. Ideally,
everyone at age 25 should have these levels checked but it is never
too late to ascertain where you are at.
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to Mahler's Aggressive Strength Online Store!
