Kettlebell work outs

scors77 · 08-07-2007, 08:42 PM

I found this page here for some great kettlebell exercises. And I found this page here for a workout routine already set up. I need help, I'm looking for hip and back exercises with kettlebells.

I want to start working out with kettlebells but I have a question before I do.

I want to do the 5x5 program at the gym, or vice versa, 5x5 program with kettlebells. Can I do both 5x5 programs, pump iron and kettlebells? Or how about doing the 5x5 at the gym and doing 3x5 kettlebells.

**Thai Bri** · 08-10-2007, 05:55 AM

I can't see why you would do such low reps with the bells. Part of their benefit is the lung busting anaerobic energy required to sling them about a few dozen times.

scors77 · 08-10-2007, 02:06 PM

I was just worried about ripping too much muscle fibers and overtraining myself by doing both 5x5 programs. You are right though, I wouldn't be using as much anaerobic energy with just three sets.

**Thai Bri** · 08-10-2007, 04:34 PM

Just do one set. But 100 reps!

scors77 · 08-10-2007, 06:08 PM

are you serious?

DickHardman · 08-10-2007, 08:35 PM

i think lifting a kettlbels at 5 reps may be risking injury.

scors77 · 08-10-2007, 09:18 PM

Man just answer the question seriously... that's my last question I have before I start working out this monday.

DickHardman · 08-10-2007, 09:53 PM

the 5x5 workout with regular weights is supposed to tire you fully. if not, you are not doing it right.

you could supplement it with kettlebells or replece certain exercises in the 5x5 workout with a similar kettlebell exercise.

the kettbell rep range should be 10-12 inmop. 3 x 10-12

scors77 · 08-10-2007, 10:11 PM

Quote:

Originally Posted by DickHardman

the 5x5 workout with regular weights is supposed to tire you fully. if not, you are not doing it right.

you could supplement it with kettlebells or replece certain exercises in the 5x5 workout with a similar kettlebell exercise.

the kettbell rep range should be 10-12 inmop. 3 x 10-12

Thanks. What about doing one week with regular weights and one week with kettlebells?

Or switch them up during the weak. Mon= 5x5 upper with regular weight , Tues= 5x5 lower with regular weight , Thurs= 5x5 upper kettle bell , Fri= 5x5 lower kettle bell

Or would that last option be a messed up weekly routine?

DickHardman · 08-10-2007, 10:31 PM

Quote:

Originally Posted by scors77

Thanks. What about doing one week with regular weights and one week with kettlebells?

Or switch them up during the weak. Mon= 5x5 upper with regular weight , Tues= 5x5 lower with regular weight , Thurs= 5x5 upper kettle bell , Fri= 5x5 lower kettle bell

Or would that last option be a messed up weekly routine?

yeah thats all fine. you can get as creative as you want.

**Thai Bri** · 08-11-2007, 04:16 AM

The main KB exercvises are meant to be full body exercises, done with explosive power.

Take for example the snatch. This is an exercise where the KB (or maybe 2 KBs) are on the floor in front of you. You grab the handle(s) and explosively power them above your head. You then return them to the floor and repeat.

You do this again and again, explosively. It is not a relatively slow move like most weight training.

Yes. You bang up the reps. Doing sets of 5 is not what KBs ar all about.

scors77 · 08-11-2007, 11:28 AM

Quote:

Originally Posted by Thai Bri

Yes. You bang up the reps. Doing sets of 5 is not what KBs ar all about.

Even at high volume? I don't know what happened to the second link up there but it had a link to a routine with kettlebells. I'm searching for kettlebell workouts on bodybuilding and they all have you doing either 3x5 or 5x5. Why is that?

How much weight are you talking about in your exercises... heavy, light, or medium? And you say to do 3 sets of 12 reps?

**Thai Bri** · 08-12-2007, 03:13 AM

A good beginners weight for an average man with the KB is 16kilos - or 35lbs.

You can work up to the bigger ones.

All these slow presses that people do? They can easily be done with dumbells. The KB's are a piece of kit mean't for different exercises. They have a handle at one end so you can swing them about!

This shows some of the basics

http://www.youtube.com/watch?v=Lwme8rkzetg

thewhip · 08-17-2007, 05:37 AM

Check out crossfit.com. It's an awesome resource for crosstraining, and they use kettleballs a fair amount in their sessions.They also tend to back up what they say with reasoning.

08-07-2007, 08:42 PM	#1 (permalink)
scors77 Registered User Join Date: Apr 2007 Posts: 46	Kettlebell work outs I found this page here for some great kettlebell exercises. And I found this page here for a workout routine already set up. I need help, I'm looking for hip and back exercises with kettlebells. I want to start working out with kettlebells but I have a question before I do. I want to do the 5x5 program at the gym, or vice versa, 5x5 program with kettlebells. Can I do both 5x5 programs, pump iron and kettlebells? Or how about doing the 5x5 at the gym and doing 3x5 kettlebells.

08-12-2007, 03:13 AM	#13 (permalink)
Thai Bri Premiere Member Join Date: Jun 2003 Posts: 5,415	A good beginners weight for an average man with the KB is 16kilos - or 35lbs. You can work up to the bigger ones. All these slow presses that people do? They can easily be done with dumbells. The KB's are a piece of kit mean't for different exercises. They have a handle at one end so you can swing them about! This shows some of the basics http://www.youtube.com/watch?v=Lwme8rkzetg Last edited by Thai Bri; 08-12-2007 at 03:17 AM.

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08-10-2007, 05:55 AM	#2 (permalink)
Thai Bri Premiere Member Join Date: Jun 2003 Posts: 5,415	I can't see why you would do such low reps with the bells. Part of their benefit is the lung busting anaerobic energy required to sling them about a few dozen times.

08-10-2007, 02:06 PM	#3 (permalink)
scors77 Registered User Join Date: Apr 2007 Posts: 46	I was just worried about ripping too much muscle fibers and overtraining myself by doing both 5x5 programs. You are right though, I wouldn't be using as much anaerobic energy with just three sets.

08-10-2007, 04:34 PM	#4 (permalink)
Thai Bri Premiere Member Join Date: Jun 2003 Posts: 5,415	Just do one set. But 100 reps!

08-10-2007, 06:08 PM	#5 (permalink)
scors77 Registered User Join Date: Apr 2007 Posts: 46	are you serious?

08-10-2007, 08:35 PM	#6 (permalink)
DickHardman Master Join Date: Nov 2006 Posts: 4,055	i think lifting a kettlbels at 5 reps may be risking injury.

08-10-2007, 09:18 PM	#7 (permalink)
scors77 Registered User Join Date: Apr 2007 Posts: 46	Man just answer the question seriously... that's my last question I have before I start working out this monday.

08-10-2007, 09:53 PM	#8 (permalink)
DickHardman Master Join Date: Nov 2006 Posts: 4,055	the 5x5 workout with regular weights is supposed to tire you fully. if not, you are not doing it right. you could supplement it with kettlebells or replece certain exercises in the 5x5 workout with a similar kettlebell exercise. the kettbell rep range should be 10-12 inmop. 3 x 10-12

08-11-2007, 04:16 AM	#11 (permalink)
Thai Bri Premiere Member Join Date: Jun 2003 Posts: 5,415	The main KB exercvises are meant to be full body exercises, done with explosive power. Take for example the snatch. This is an exercise where the KB (or maybe 2 KBs) are on the floor in front of you. You grab the handle(s) and explosively power them above your head. You then return them to the floor and repeat. You do this again and again, explosively. It is not a relatively slow move like most weight training. Yes. You bang up the reps. Doing sets of 5 is not what KBs ar all about.

08-17-2007, 05:37 AM	#14 (permalink)
thewhip Registered User Join Date: Aug 2007 Posts: 7	Check out crossfit.com. It's an awesome resource for crosstraining, and they use kettleballs a fair amount in their sessions.They also tend to back up what they say with reasoning.

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