Welcome back to my “Gym Room utensils”, series of blogs, articulating the benefits of various different utensils found around a weight room. This series of blogs look to provide insight on tools some of you may already use and some utensils you may have little to no experience in, mostly covering the advantages and disadvantages of each, a long list of various exercises and details on their movement patterns, muscles involved and what element of fitness they are best used to improve, and lastly, the blog will be finalised with various different example workouts, that one can either follow to a T or simply be used as a platform for inspiration.
This is the third installment of this series and will focus solely on kettlebell, a utensil of Russian origin, which has peaked in popularity in recent times. As opposed to the more popular, barbell and dumbbell, the kettlebells weight is situated to below the handle, as opposed to the side.
The overall shape and weight distribution of the kettlebell, make the kettlebell an optimal tool for power movements, primarily swinging motions.
The kettlebell can be gripped in many different ways, it can be gripped by the handle with either a single hand or two, it can be gripped by the bottom of the bell, a great grip for improving strength in the forearms and wrist, it can also be gripped by feeding the hand through the handle, the gripping the handle with merely your thumb, with the remaining 4 fingers resting atop the handle, the bell will then rest on top of one’s forearm, in a racked position. For a more extensive list of grips, check out Cavemantraining’s free kettlebell grip Ebook at https://www.cavemantraining.com/shop/ebook/kettlebell-grip-ebook/
Incorporating kettlebell training into ones routine, whether as a primary or supplementary tool, can reap amazing benefits. The fluidity of movement using the kettlebell, make it a great utensil for whole body ballistic movements, endurance tasks, complexes and circuit training.
ADVANTAGES
- A great tool for ballistic movements and swings
- Can be as heavily loaded as a dumbbell
- The kettlebell has an abundance of exercises available
- Movement patterns with the kettlebell are fluid and can be easily performed for extended periods of time, making the kettlebell a great tool for endurance based activities and circuits.
- Movement patterns with the kettlebell are very functional, they are mostly performed standing and in most cases, incorporate the entire body.
DISADVANTAGES
- Kettlebell movements are often complex in form, have steep learning curves
- Kettlebell movements are mostly ballistic in nature, small errors in technique can be costly and quickly lead to injury
- The kettlebell to my knowledge, unadjustable, meaning the tool can be a large investment if a range of weights is needed for effective training.
EXERCISES
Legs
| EXERCISE | MOVEMENT | MUSCLES | ADAPTATION |
|---|---|---|---|
| KB Front squat | hip flexion, knee flexion | Quads, glutes, hamstrings | strength, hypertrophy, power |
| KB goblet squat | hip flexion, knee flexion | Quads, glutes, hamstrings | strength, hypertrophy, power |
| KB overhead squat | hip flexion, knee flexion | Quads, glutes, hamstrings | strength, hypertrophy, power |
| KB piston squat | hip flexion, knee flexion | Quads, glutes, hamstrings | strength, hypertrophy, unilateral stability |
| KB thrusters | hip flexion, knee flexion, shoulder abduction, scapula external rotation, elbow extension | Quads, glutes, hamstrings, anterior delt, middle delt, upper pec, upper trap, triceps | hypertophy, strength, power |
| KB cleans | hip extension, knee extension, shoulder abduction, shoulder flexion, scapula elevation, retraction | hamstrings, glutes, quads, erector spinae | strength, hypertrophy, power |
| KB Lunges | hip flexion, knee flexion | Quads, glutes, hamstrings | strength, hypertrophy |
| KB split squats | hip flexion, knee flexion | Quads, glutes, hamstrings | strength, hypertrophy, power |
| KB lateral lunge | hip flexion, knee flexion | Quads, glutes, hamstrings | strength, hypertrophy, unilateral stability |
| KB overhead lunge | hip flexion, knee flexion | Quads, glutes, hamstrings | strength, hypertrophy, unilateral stability |
| KB reverse lunge | hip flexion, knee flexion | Quads, glutes, hamstrings | strength, hypertrophy, unilateral stability |
| KB overhead reverse lunge | hip flexion, knee flexion | Quads, glutes, hamstrings | strength, hypertrophy, unilateral stability |
| KB lunge with torso rotation | hip flexion, knee flexion, lateral torso rotation | Quads, glutes, hamstrings | strength, hypertrophy |
| KB step ups | hip flexion, knee flexion | Quads, glutes, hamstrings | strength, hypertrophy, unilateral stability |
| KB deadlift | hip extension, knee extension | hamstrings, glutes, quads, erector spinae | strength, hypertrophy |
| KB Romanian deadlift | hip extension | hamstrings, erector spinae | strength, hypertrophy |
| KB single leg straight leg deadlift | hip extension | hamstrings, erector spinae | strength, hypertrophy |
| KB swings | hip extension, shoulder flexion | glutes, hamstrings | strength, hypertrophy, power |
| KB single arm swing | hip extension, shoulder flexion | glutes, hamstrings | strength, hypertrophy, power |
| KB hip thrust Hip | hip extension | glutes, hamstrings | strength, hypertrophy, power |
| KB frog pump | hip extension | glutes, hamstrings | strength, hypertrophy, power |
Chest
| EXERCISE | MOVEMENT | MUSCLES | ADAPTATION |
|---|---|---|---|
| KB floor press | Horizontal shoulder flexion, scapula projection, elbow extension, core | Pec major, pec minor, anterior delts, triceps | strength, hypertrophy, power |
| KB single arm floor press | Horizontal shoulder flexion, scapula projection, elbow extension, core | Pec major, pec minor, anterior delts, triceps | strength, hypertrophy, power, unilateral stability |
| KB push-ups | Horizontal shoulder flexion, scapula projection, elbow extension, core | Pec major, pec minor, anterior delts, triceps | strength, hypertrophy, power |
Back
| EXERCISE | MOVEMENT | MUSCLES | ADAPTATION |
|---|---|---|---|
| KB two arm row | shoulder extension, scapula retraction, elbow flexion | lats, lower mid taps, rhomboids, posterior delt, biceps, core | strength, hypertrophy |
| KB single arm row | shoulder extension, scapula retraction, elbow flexion | lats, lower mid taps, rhomboids, posterior delt, biceps, core | strength, hypertrophy |
| KB alternating row | shoulder extension, scapula retraction, elbow flexion | lats, lower mid taps, rhomboids, posterior delt, biceps, core | strength, hypertrophy, unilateral stability |
| KB renegade row | shoulder extension, scapula retraction, elbow flexion | lats, lower mid taps, rhomboids, posterior delt, biceps, core | strength, hypertrophy, unilateral stability, core stability |
| KB plank row | shoulder extension, scapula retraction, elbow flexion, trunk compression | lats, lower mid taps, rhomboids, posterior delt, biceps, core | strength, hypertrophy, unilateral stability, core stability |
| Kb single arm snatch | hip extension, knee extension, shoulder abduction, shoulder flexion, scapula elevation, retraction | hamstrings, glutes, quads, erector spinae | strength, hypertrophy, power |
Shoulders/Traps
| EXERCISE | MOVEMENT | MUSCLES | ADAPTATION |
|---|---|---|---|
| KB high pull | shoulder abduction, elbow flexion, hip extension | middle delt, anterior delt, traps, teres minor | hypertrophy, strength |
| KB sumo high pull | shoulder abduction, elbow flexion, hip extension, knee extension | middle delt, anterior delt, traps, teres minor | hypertrophy, strength |
| KB upright row | shoulder abduction, elbow flexion | middle delt, anterior delt, traps, teres minor | hypertrophy, strength |
| KB alternating upright row | shoulder abduction, elbow flexion | middle delt, anterior delt, traps, teres minor | hypertrophy, strength |
| KB push press | hip flexion, knee flexion, shoulder abduction, scapula external rotation, elbow extension | Quads, glutes, hamstrings, anterior delt, middle delt, upper pec, upper trap, triceps | hypertophy, strength, power |
| KB two arm shoulder press | shoulder abduction, scapula external rotation, elbow extension | anterior delt, middle delt, upper pec, upper trap, triceps | hypertrophy, strength |
| KB single arm shoulder press | shoulder abduction, scapula external rotation, elbow extension | anterior delt, middle delt, upper pec, upper trap, triceps | hypertrophy, strength |
| KB alternating shoulder press | shoulder abduction, scapula external rotation, elbow extension | anterior delt, middle delt, upper pec, upper trap, triceps | hypertrophy, strength |
| KB overhead rotations | lateral shoulder rotation | anterior delt, middle delt | hypertrophy, strength, stability |
Arms
| EXERCISE | MOVEMENT | MUSCLES | ADAPTATION |
|---|---|---|---|
| KB curls | elbowflexion | brachioradialis, brachialis | hypertophy, strength |
| A secondary mover in most lifts | elbow flexion, Elbow extension | triceps, biceps | hypertrophy, strength, muscular endurance |
Core
| EXERCISE | MOVEMENT | MUSCLES | ADAPTATION |
|---|---|---|---|
| KB Russian twist | obliques, rectus abdominis | trunk rotation | hypertrophy, strength |
| KB Windmill | obliques, rectus abdominis | trunk rotation | hypertrophy, strength |
| KB side bend | obliques, rectus abdominis | trunk lateral flexion | hypertrophy, strength |
| KB weighted sit-up | trunk flexion | rectus abdominis, obliques | hypertrophy, strength, muscular endurance |
| KB toe touches | trunk flexion | rectus abdominis, obliques | hypertrophy, strength, muscular endurance |
EXAMPLE SESSIONS
Listed below are various sessions, each of a different purpose, all using solely dumbbells and in some situations a bench of some sort.
Terms explained:
(KB) Kettlebell.
(SETS) The number of times a sequence of repetitions is performed.
(REPS) The number of times an exercise is repeated in sequence.
(TEMPO) The speed at which a bare is lowered then paused and then lifted.
(A1/A2 etc.) Supersets, exercises performed back to back without rest. Exercises of the same letter are performed as a pair or tri-set, you must complete the rep and set scheme for each exercise of the same lettering before continuing on to the next letter.
(WORK) The time period in which a circuit participant must complete as many complete repetitions as possible.
(REST) The period of rest which follows a period of work.
Legs
Rest for 2-3 minutes between sets.
| ORDER | EXERCISE | SETS | REPS | TEMPO |
|---|---|---|---|---|
| A | KB front squat | 4 | 8 | 4:0:2 |
| B | KB Romanian deadlift | 4 | 8 | 4:0:2 |
| C | KB Overhead reverse lunge | 4 | 8 | 4:0:2 |
| D | KB lateral lunge | 4 | 8 | 4:0:2 |
| E | KB swing | 4 | 8 | X:0:X |
Upper body
Rest for 2-3 minutes between sets.
| ORDER | EXERCISE | SETS | REPS | TEMPO |
|---|---|---|---|---|
| A1 | KB single arm floor press | 4 | 8 | 4:0:2 |
| A2 | KB one arm row | 4 | 8 | 4:0:2 |
| B1 | KB alternating shoulder press | 4 | 8 | 4:0:2 |
| B2 | KB renegade row | 4 | 8 | 4:0:2 |
| C | KB overhead rotations | 4 | 8 | 4:0:2 |
| D | KB toe touches | 4 | 8 | 4:0:2 |
Circuit 1
Rest 1 minute before moving on to the next lettered exercise.
| ORDER | EXERCISE | SETS | REPS | TEMPO | |
|---|---|---|---|---|---|
| A | KB deadlifts | 5 | 45 sec | 15 sec | 2:0:1 |
| B | KB step ups | 5 | 45 sec | 15 sec | 2:0:X |
| C | KB Renegade rows | 5 | 45 sec | 15 sec | 2:0:1 |
| D | KB push presses | 5 | 45 sec | 15 sec | 2:0:X |
| E | KB Russian twists | 5 | 45 sec | 15 sec | 2:0:1 |
Circuit 2
Rest 1 minute before moving on to the next lettered tri-sets.
| ORDER | EXERCISE | SETS | REPS | TEMPO | |
|---|---|---|---|---|---|
| A1 | KB Goblet squat | 3 | 60 sec | 30 sec | 2:0:1 |
| A2 | KB Deadlift | 3 | 60 sec | 30 sec | 2:0:1 |
| A3 | KB swing | 3 | 60 sec | 30 sec | 2:0:1 |
| B1 | KB push-ups | 3 | 60 sec | 30 sec | 2:0:1 |
| B2 | KB plank rows | 3 | 60 sec | 30 sec | 2:0:1 |
| B3 | KB two arm shoulder press | 3 | 60 sec | 30 sec | 2:0:1 |
| C1 | KB weighted sit-up | 3 | 60 sec | 30 sec | 2:0:1 |
| C2 | KB toe touches | 3 | 60 sec | 30 sec | 2:0:1 |
| C3 | KB windmill | 3 | 60 sec | 30 sec | 2:0:1 |
Standard
Rest for 60- 90 seconds between sets.
| ORDER | EXERCISE | SETS | REPS | TEMPO |
|---|---|---|---|---|
| A1 | KB goblet squat | 3 | 12-15 | 3:1:2 |
| A2 | KB single leg straight leg deadlift | 3 | 12-15 | 3:1:2 |
| B1 | KB push-ups | 3 | 12-15 | 3:1:2 |
| B2 | KB two arm row | 3 | 12-15 | 3:1:2 |
| C | KB two arm shoulder press | 3 | 12-15 | 3:1:2 |
| D | KB curls | 3 | 12-15 | 3:1:2 |
| E | KB Russain twist | 3 | 12-15 | 3:1:2 |
Power
Rest for 2-3 minutes between sets.
| ORDER | EXERCISE | SETS | REPS | TEMPO |
|---|---|---|---|---|
| A | KB thrusters | 5 | 5 | 2:0:X |
| B | KB high pull | 5 | 5 | 2:0:X |
| C | KB swing | 5 | 5 | 2:0:X |
Complex 1
Rest for 2-3 minutes between sets.
| ORDER | EXERCISE | SETS | REPS | TEMPO |
|---|---|---|---|---|
| A1 | KB one arm swing | 3 | 3 | 2:0:X |
| A2 | KB clean | 3 | 3 | 2:0:X |
| A3 | KB high pull | 3 | 3 | 2:0:X |
| A4 | KB snatch | 3 | 3 | 2:0:X |
Complex 2
Rest for 2-3 minutes between sets.
| ORDER | EXERCISE | SETS | REPS | TEMPO |
|---|---|---|---|---|
| A1 | KB Front squat | 3 | 5 | 3:0:1 |
| A2 | Kb thrusters | 3 | 5 | 3:0:1 |
| A3 | KB alternating row | 3 | 5 | 3:0:1 |
| A4 | KB alternating upright row | 3 | 5 | 3:0:1 |