One Kettlebell Hell Exercise
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Equipment for One Kettlebell Hell Exercise: One Kettlebell that you could clean and press for 5-12 reps.
Warmup: 10 Turkish Getups (5 right, 5 left)
One Kettlebell Hell Workout: The exercise sequence is:
Left side: 1 arm swing for 5 reps Clean and press for 5 reps
Bent over row for 5 reps with a 2 second pause at the top (squeeze hard) Reverse lunge for 5 reps with kettlebell in rack position
Kettlebell snatch for 5 reps
Right side: Repeat left side sequence.
Left, then right, then left, then right etc…. 5 times total (5 X 5 on each side).
Progression: Escalating density (more work per unit of time). Initially, rest for 30 seconds between each set. Rest 2-3 minutes before switching sides. If you are getting all of the reps comfortably, begin to reduce the rest between sets by 5 seconds until you are not resting at all. Then start to reduce the rest before switching sides until you are getting no rest at all. At this point, you are doing the whole workout without putting the kettlebell down and you are switching hands 5 times total. You can stick with the workout until you get to this point if you want to try this workout as a long term system. Most people will take at least 3 weeks to get there. 6-7 weeks is more likely. One Kettlebell Hell
Notes: I found that I needed to add a weighted vest to really work the reverse lunges. I just kept the weighted vest on throughout the whole workout. Your mileage may vary. The recommended frequency is 3 non-consecutive days per week. However, if you are really busy, or you are using this as a training supplement in a more extensive training program, two days per week is about 90% as effective as 3 days per week. You may need to adjust the reps a bit depending on the weight of your kettlebell. As long as your reps are in the 3-15 rep range, you will be OK. You could use this simple workout as a long term plan all by itself. At-Home Workout One Kettlebell Hell Exercise
Emphasis: The logic behind this simple workout is as follows. We are getting in all of the fundamental movements, push, pull, squat, hip hinge, core. We are starting with a strength focus (with rest between sets) and using escalating density (doing more in a shorter period of time by removing rest) to shift to more of a conditioning focus as we gain strength. By the end, we are much stronger and more conditioned overall. The workout really emphasizes grip strength and grip endurance. This simple routine is better than what 90% of people in the gym are doing. It is quick, and much harder than you think. This is a great program to stick with for several weeks. Consider carefully whether you want to commit to trying this and if you do, give it at least 6 weeks, unless you manage to reach the goal (no rest and not putting the kettlebell down) earlier. This one is my favorite. Enjoy! At-Home Workout One Kettlebell Hell Exercise.
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