Tuesday, July 14, 2009

Look Like a Spartan..Try This Simple Kettlebell Routine!

Hey guys, give this quick total body workout a try using just one kettlebell and a chair or bench. Its so simple that many would over look something like this, but a 24kg kettlebell will put most men on the floor!

Warm Up with some light calisthenics and/or mobility & activation work and then on to the good stuff...

a) clean and press x 10/8/6/4

b1) single arm kb floor presses 4x10-15
b2) single arm kb rows (strict)4x10-15

c1) bulgarian split squat 3x12-20
c2) single leg rdl 3x12-20

Breakin' it down:
* For the clean and presses, rest only as needed, but for a real burner try and get all the reps in without putting the kb down.

* Be sure to roll to the side and use your opposite hand to help get the kb into position for the floor presses to protect your rotator cuff. Pause every rep with your tricep completely on the floor and keep your elbow tucked. When rowing, keep a flat back and the kettlebell on the outside of your legs.

* For your bulgarian split squats (what you'll need the chair or bench for) and the single leg rdls, you will holding the kb in the opposite hand of the leg doing the work. Use perfect form and be sure to get a full range of motion.

* No or very little rest between upper body and lower body supersets. Your sets should look this floor press left/floor press right/row left/row right x 4; quick break; b.split squat left/b.split squat right/sl rdl left/sl rdl right x 3. Over.

For muscular endurance, work capacity and yes, even hypertrophy, throwing this guy in once in awhile as a change of pace would not be a bad idea! Have at it!


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