Double Kettlebell Exercises — How To Make A Basic Kettlebell Program Advanced
I have to confess — I was a bit taken aback, even upset at first.
Then I just had to laugh…
Somebody had got a reimbursement for Kettlebell Burn 2.0 because it was “way too basic” for him. He is an “advanced kettlebell user.” Which is certainly funny, considering I am an advanced kettlebell consumer, and when I observe the system as discussed — it kicks my butt. (Burn is planned to be used by anyone — regardless of their “skill level.”)
Therefore that got me to considering — how do you make a “basic” kettlebell program “advanced.”
These are some concepts that you can apply immediately.
1. Apply a bulkier kettlebell. This looks really noticeable; however it was gone on the guy requesting the refund. If you can execute it through Burn with a 48kg kettlebell, I would be satisfied — really amazed. (Ok, maybe I’m still a bit taking aback…) But well, I assume you see my point. Is your program “too easy” — go up a kettlebell size. The kilos difference will tell you how dialed in your strategy really is.
2. Adjust the pace. Do you compete through your Get Up? (I do sometimes…) Well slow it down. This increases your time under quantity, and hence, related to some power professionals, will raise your energy. Do you move at a snail’s speed when you Press or Squat? Well speed it up!
Bear in mind, Force = Mass * acceleration. Precede the similar weight sooner; improve strength output and then strength.
3. Lower your leverage. Let’s just say you end the ROP with your 24kg but you’re actually strapped for cash and can’t get a new kettlebell for another 3 months. How does change the ROP to still get solid using only your 24kg?
Lower your influence — take your legs out of the process. Test kneeling or Seated Presses. This makes your upper body work harder, strengthening your lats, pecs, delts, and triceps even more.
4. Challenge yourself. This seems prefer a strange one at first — but if you truly think about it, so many of us simply go by the motions. Take a stopwatch and observe how much work you can achieve completed in 20 minutes. Now do the exact amount of work your second instruction period — that’s right — the precise same workout — in 19 minutes. Maintain shaving off minutes until you can no more make development. Therefore, see how many Swings you can do with your hardest (or here’s a novel idea — lightest) kettlebell in 20 minutes. Then do the same number next time in 19 minutes.
5. Improve the complication of the exercise. You can still do basic exercises and make them advanced. (You know, writing this post makes me contend that there is nothing basic at all about the Get Up…) For example — let’s say you can do 10 minutes of Get Ups with a 24kg. That’s nice work. “Basic” but nice. What if you stacked two 12kgs in your hand and then did your Get Ups. Could you still get the same number of GUs in that 10 minutes (see point #4). Probably not.
Therefore there you have it — 5 ways to make your “basic” kettlebell exercises more “advanced.” Give any one of them a test and let me know how these ideas work for you.
Hey — talking of basic, there’s nothing more basic than food. Though when it comes to eating we are more likely to upset things to the sense of screwing them up. Here are some fundamental but proven principles:
• Gain strength — eat a little more.
• Gain muscle — eat a lot more.
• Lose fat — eat less. (Most of the time…)
But with fat loss, we tend to screw that up really bad.
Discover the secrets to rapid fat loss with kettlebell workouts by visiting
