KET­TLE­BELL WORK­OUTS

Get into the swing of things by se­lect­ing a work­out to match your train­ing goal

Men's Fitness - - Trainer -

QUICK­FIRE CIR­CUIT

Aim Burn fat Time 12min Do five reps (five each side for one-arm moves) of the fol­low­ing ex­er­cises with­out rest­ing to com­plete one cir­cuit. Rest for one minute be­fore com­plet­ing an­other cir­cuit. Do five cir­cuits in to­tal. 1 Two-arm swing 2 Clean 3 Over­head press 4 Snatch Pro­gres­sion You can progress by ei­ther re­duc­ing the du­ra­tion of rest be­tween cir­cuits by ten sec­onds or by adding an ex­tra rep to each ex­er­cise.

REP LAD­DER

Aim Strength en­durance Time Varies Pick an ex­er­cise and start by do­ing two reps. Rest for 30 sec­onds, then re­peat but add an­other two reps. Re­peat the process un­til you fail to beat your pre­vi­ous rep count. Sim­ple, ef­fec­tive, bru­tal. Here’s an (ad­mit­tedly pretty ob­vi­ous) ex­am­ple: 1 Swing Pro­gres­sion Record how many reps you do and try to beat your last score.

SNATCH CHAL­LENGE

Aim In­creased ef­fi­ciency Time 10min Do as many snatches as you can in ten min­utes. Yup, that’s it. This is a chal­lenge per­formed in ket­tle­bell sport con­tests. They some­times re­strict the num­ber of times you can swap hands. In this in­stance, do it as of­ten as you like. 1 Snatch Pro­gres­sion Aim to beat the num­ber of reps you did last time, or try to change hands less fre­quently.

GVT MUS­CLE

Aim Build mus­cle Time 30min This work­out uses the Ger­man Vol­ume Train­ing (GVT) pro­to­col in­vented by strength coach Charles Poliquin. Pick two ex­er­cises and do ten sets of ten reps of each as a su­per­set (do one set of each back to back with­out rest­ing). Rest for 60-90 sec­onds be­tween su­per­sets. You should find you fail to com­plete the sets by the eighth or ninth round. Here’s an ex­am­ple: 1A Swing 1B Over­head press Pro­gres­sion Once you’re able to com­plete all ten sets with­out fail­ing, use a slightly heav­ier bell.

WEIGHT MAT­TERS If you have a bit of train­ing ex­pe­ri­ence, you should start by us­ing a 16kg ket­tle­bell. That can feel heavy but most ket­tle­bell moves in­volve re­cruit­ing big mus­cle groups, so that load shouldn’t feel ex­ces­sive if you per­form the move with per­fect form. As you progress you can start to use a 20kg or even a 24kg bell, but only if your tech­nique doesn’t suf­fer. Ket­tle­bell moves should al­ways be per­formed with a fluid ac­tion.

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