hale & randolph - kettle bell workout

8/7/2019 Hale & Randolph - Kettle Bell Workout

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This is pretty easy to make just by looking at the pictures. I use 1" diameter pipes with 3/4"

threading for all the pipes and connectors. I then slide a 3/4" pipe through one "T" fitting,

through the holes in the weights, and into the other "T" fitting. Make sure to get a length of pipelong enough so that the 3/4" pipe that holds the weights on wont slide out from the inside of

one of the "T" fittings. Also make sure to plug the open end of the "T" fittings so it cant slideout that way. Easiest thing to do is get an idea from these pics, then head to the local homedepot or Lowes and experiment a bit and put one (or more) together...and this is by no means

the only configuration that will work.

If you want to add more weight, it gets wider and makes it unwieldy...but it does replicate a realKB better than a dumbbell until you can afford to get the real thing.

This one has four 10 LBS plates, and one 5 LBS plate, add on the pipe and fitting weight and it

weighs nearly 50 LBS.

0267,03257$17Make sure EVERYTHING is secure and tight before EVERYworkout!! As recommended by Seraphim, use plumbers tape or locktite to ensure a solid bond

at all fittings...otherwise your improvised KB could very easily fall apart during a workout and"improvise" its way through your window, TV screen...or family pet!


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I used 1" nipples & elbows for t he handle. The weights are loaded on a 3/ 4" nipple and heldin place with a 3/4" floor flange. The tee is a 1" with 3/4" fitting in the side. The 1"x5" nippleon top must be cut in half in order to assemble it. Tighten up everything else first thentight en in the nipple halves. The elbows that t hose halves thread into w ill have to be offsetwhile you tighten them. You will have about an inch of overlap that can be cut out with ahacksaw. Then line everything up and take it down to a muffler shop or metal fabricaters andget that cut welded back together. The shop I went to didnt even charge for it. After its

welded you cant take the handle assembly apart without cutting it. Use different length 3/4"nipples for different amounts of weight. Add in some 1" washers to get your weights tightbut make sure you get it threaded in as far as it will go. I ground the wide part of the elbowson top off bu t it s not really necessary. The tapered stack is easier on t he forearms. The tr ipto Lowes, putting it together, and taking it down to get it welded took about three hours.Parts cost about $12.00. Add another $12.00 if you have to buy a hacksaw. Modify, reword,and post this info however y ou like. I hope it helps. ACL


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The "kett lebell" or girya is a cast ironweight t hat looks like a bowling ball

with a handle attached. The oddlooking object has recently beenfeatured on num erous National TVshows. For the past couple of yearsKB talk has became commonplace onthe Internet. Numerous companiesare now m anufactur ing and sellingKBs. Kettlebell advocates arereporting outstanding benefits usingthese devices. I know a few weighttr ainees who have completely

dropped barbells and dumbbells fromtheir routines in favor of kettlebells.

The sport of kettlebell lifting (girevoysport) is engraved deeply in Russianculture. Russian strongm en andwrestlers of the past contribute alarge amount of their success to KBtr aining. Kett lebells were so popularin Russia that strongm en andweightlifters were referred to as

"kett lebell m en."

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+RZHYHU, with the passage of time and the introduction of more"modern equipment" the use of KBs fell from favor in the West.

The first official Russian Kett lebell competit ion took place in 1948. Inthe following y ears KB compet itions became increasingly popular. I n1974 many Soviet Republics recognized Girevoy Sport as "an ethnicsport." I n 1985 t he first USSR National Girevoy Sport Championshiptook place. The competit ion consisted of t wo m ovement s. The power


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clean and jerk and the power snatch were used in competit ion. Themovements were performed while counting the maxim um number ofrepetitions that could be performed with each movement.

The original Russian Kettlebells came in poods. One pood is a weightmeasurement that is equal to 16kg or 36 pounds. The KBs were

made in three different sizes. The three sizes included one pood, oneand a half and two pods. There was no need t o m ake the KBs anyheavier because the sport was a measure of m uscular endurance.

A study conducted in 1 983 by Voropayev supported t he effectivenessof ket tlebell training. Two gr oups of college student s were observedfor a few years. The control group used a standard military regimen;pull-ups, 100m sprints, a standing broad jump, and a 1k run. Theexperimental group exclusively used KBs. At t he end of t heexperiment the groups were tested on the military exercisesment ioned above. The kett lebell group had bet ter scores in every

test, even though they did not practice those specific movements.

Soviet Special Operations (Spetznaz) at tr ibute m uch of theirstrength, agility and stamina to KBs. The official Soviet armed for cesmanual on strength training states that bodybuilders workloads arenot as effective in promoting fit ness as gireviks. The manual statesthat kettlebells are the most effective means of developing strength.

When asked t he advantages of ket tlebell training Mike Mahler,QWHUYLHZDWZZZPD[FRQGLWLRQFRPresponded

1. The handles are m uch thicker m aking every exercise harderand giving you a t remendous workout. I notice my forearm s getpum ped even on floor presses.

2. The way the weight hangs to one side makes it much moredifficult to control. You have to fight to stabilize it throughoutthe movement.

3. I t takes more coordination t o master exercises such as thekett lebell clean and snatch in which the ket tlebell flips overyour hand. In addition to increasing coordination, you learnhow t o brace for the shock of the kett lebell flipping over. This isvery applicable for combat athletes or anyone else that tr ains

for mental toughness.

Other benefits offered by kettlebell training include wrist strength,tendon and ligament strength and enhanced flexibility.

A basic kett lebell workout is shown below which consists of a v arietyof kettlebell techniques from the basic swing movement to the moreadvanced "gr inding" m ovement s of the side press.


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As the most basic and essential ballistic technique, theVZLQJ laysthe foundation for the other ballistic movements and carries over tostatic exercises, especially deadlift s. Start ing wit h feet about shoulderwidth apart, fold at the waist and sink back onto the heels, like sittingin a chair; you will feel as though y ou are falling backward. The

kettlebell starts between your legs and is propelled primarily by theforce of the hips driving forward and snapping/thrusting, contractingthe hamstrings, glutes and, at the t op of the movem ent, t he quads.Squeeze hard t hen let t he bell fall on its own back betw een your legsas you fold back t o the start ing position. The hamst rings should getloaded up and, once the bell is behind you, use the m oment umstored in the hamstrings to thrust forward again. The arms should bekept straight at all times, acting simply as a lever with the shoulderas the fulcrum. Remember t o project the force outward from yourbody.

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DQG3XVK3UHVV issimply aclean t hena press tothe

overheadposition.Make sureyou lockthe elbowand extendtheshoulder.The press isdone usingthe tensiontechniquesdescribed

below.

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The VQDWFK isalmost t he same asa clean except that,as you "sneak"under the KB, youpunch up towardthe sky, fullystraightening yourelbow andextending yourshoulder. The KBshould be in a directline above theshoulder, whichshould be close tothe ear.With the clean youkeep the elbow

inward and low, butwith t he snatch youshould pull theelbow to aboutshoulder heightbefore bringing thebell over your hand.

As with the clean, a slightknee bend is required toallow t he force to beabsorbed by the entirebody, not just t he wristand forearm .

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The windmill is performed with the kettlebell in the overhead positionand the feet shoulder-width apart. Assuming the KB is in your righthand, your right foot should point slightly to the left, and the left footshould point close to 90 degrees to the left. Weight is primarily on theright; shoulder must stay in alignment with the hip and leg. Fold tothe side and back and try to put your left hand on the floor. Tensionthroughout the body is of paramount importance. Always keep your

eyes on t he bell. Failure to do so will cause the arm to dr ift, which willlead t o damaged shoulders. To return to a standing position squeezethe glutes, hamstrings and abs. Adding a military press at the topmakes the windmill an even more evil exercise.

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The VLGHSUHVV uses the sametechniques as the windm ill except t hatthe bell starts fr om the clean positionand, as you fold and go down, t he arm

stays put. Basically you are falling awayfrom your arm while it extends. Returnto t he standing position t he same aswith a windmill, and then pull the bellback to the clean position. You shouldfeel it in your lats.

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The 7XUNLVKJHWXS is a favorite.Start lying on the ground with the KBnext to you. Use both hands to bringthe KB to your chest and p ressupward with the bell now in onehand, extending the shoulder. Then,in any way you can, stand up.Remember to maintain tension and tokeep your eyes on the bell. Return tothe lying position by carefully andslowly bending one leg and work ingyourself back down. Once on yourback, pull the bell back t o your chest.

$)DUPHUV:DON


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A )DUPHUV:DON is simply carrying

any heavy object while walkingaround. It is a great exercise for gripstrength.

)URQWVTXDWV are the same as a front squat with a bar. You aremerely substituting either one or two kettlebells for the bar. Pull your

hips down, keep the shins vertical and the knees tracking with thefeet. Dont let the knees drift inward or you risk injury. As you standcontract your abs, hold t he breath and again squeeze the but t,hamstrings and quads. You can use 2 bells in the clean position orone bell held in front with both hands.

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A GHFNVTXDW is similar to the frontsquat except that, once you aredown, roll onto your back keeping the

knees and lower legs in the sameorientation, then rolling back to thefront squat position and come backup. Both the FSq and DSq areexcellent abdominal exercises. Holdone kettlebell in front of you in bothhands. This makes the exercise bothharder and easier. Harder becauseyou have to hold the weight andstand up w ith it, easier because itallows bett er control and gives

enough forward momentum to returnto the front squat position after beingon your back.

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To do a SLVWRO, raise one leg so itis out straight and perpendicular toyou. Then fold back and down un tilyour calf hits your butt with t hefoot flat on the floor, then standback up. Try not to let t heextended foot touch the floor asyou stand. I ve found that it isactually easier to do a pistol byholding a KB in both hands in frontof you to act as a counterbalance.

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6/'/, or VLQJOHOHJGHDGOLIW, isperform ed by p lacing one KB on

either side of the foot and folding overat the hips (notice a pattern here?).You are basically in the same positionas a regular dead lift wit h one foot offthe floor ext ended behind you. Keepthe natural arch in the back, use fullbody t ension, grip the KBs whilemaint aining abdominal pressurizationand slowly stand up by straighteningthe knee and unfolding from the hipsat the same t ime.

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The Russian Military Press is a standard press with the feet together.

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To do the ILJXUHV assume t hestarting position for the swing thenstand up a little. Now start movingthe kettlebell around and betweenyour legs in a figure 8 pattern

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All the pressing/grinding movements are done slowly, the more sothe bett er. Remember t o m aintain full body tension throughout t he


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movement. After completing the rep, pause and breathe normally afew times before doing another rep. Also, unless you want to put onmass, keep the reps and sets low and give your self 3 m inutes ofactive rest between sets.

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6ZLQJV30 2 handed30 each hand

rest 1 m inute

20 each handrest 30 sec

15 each handrest 15

10 each hand, no r est

5 each hand then 4,3,2, 1

If you can go without rest between exercises then do so

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)DUPHUVZDON with appropriately heavy weight f or 2 m inutes or until HR comes

down

)URQW6TXDWV with 1 KB or 5 deck squats.

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5HSHDWURXQGRQH. You may want or need to reduce the reps or increase the restaccording to your current state of conditioning

)RU$FWLYHUHVWafter Round 2GRSLVWROV instead of Front Squats holding a KB.

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.EILJXUHV around/between legs 2 minut es, go in both directions3UHVVLQJ7XUNLVKJHWXSV each side 30 sec rest6LGH3UHVV 5 each side 30 sec rest:LQGPLOOV 5 each side 30 seconds rest - For m ore evil, pu ll th e bell to shoulderand press it back up after you r eturn t o the upright position$FWLYHUHVW 3 minutes/LJKWMRJ until HR comes down


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6/'/ with 2 KBsIURQWVTXDWV

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%RWWRPVXS 3 t o 5 reps each hand&OHDQSXVKSUHVV 5 each hand

$FWLYHUHVW 3 minutes/LJKWMRJ until HR comes down6/'/ with 2 KBsIURQWVTXDWV with 2 KBs

:HGQHVGD\V - More ballistics

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&OHDQV 30 each arm, 20 each arm, 10 each arm 5,4,3,2,1. 0LQLPDOUHVW$FWLYH5HVW as on Monday

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6QDWFKHV 20,15,10,5,4, 3,2,1. Minimal rest$FWLYH5HVW as on Monday

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$OWHUQDWLQJFOHDQV as many as you can do without rest.$FWLYH5HVW as on Monday

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7XUNLVKJHWXSV 5 each arm:LQGPLOO 5 each arm with press at the t op$FWLYHUHVW as on Tuesday

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5XVVLDQ0LOLWDU\SUHVV (feet together) 5 each side.)DUPHUVZDON with 2 KBs overhead!$FWLYHUHVW as on Tuesday

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7RILQLVKRIIdo SXOOXSV either ladder down 5,4,3,2,1 or 3 t o 5 sets of 5 wit hbodyweight only. Sometim es I like to throw in one or two low rep sets (5 to 10) ofDOWHUQDWLQJFOHDQV to get a litt le cardio pump.

Each workout should take no more than 45 minutes. If it takes longerthen cut back on some of t he sets unt il you can rest less tim ebetween exercises or switching of sides.


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Remember that if you feel fatigued before starting, back off a little.Do heavy workouts one day and light the next. You dont have to dothese MW/ TTh; you could do MT/ ThFr if y ou prefer or any ot hercombination. Plenty of rest is the key to gaining greater strength andimproved fitness. Do these routines for 3 to 4 weeks then back offand do very little for a week to rest, or switch to some other routine

to k eep from overtr aining.

For more detailed descriptions of all these exercises, check out theGUDJRQGRRU Web site. It offers a wealth of information, not onlyabout kettlebells but strength training in general.

I incorporate KBs in my training programs and they have provenbeneficial. They pr esent at hletes with a different neuromuscularstimulus than a dumbbell or barbell. As I mentioned earlier sometr ainees have dropped all their other m odes of t raining to use KBsexclusively. I do not support t his belief. Barbells, dumbbells, agility

ladders, jump ropes and many other tools have their place indeveloping athlet es. The addition of KBs is a wonderful addition to acomprehensive program. On a final note, coaches and athletesbeware of the Overuse Syndrome when using KBs.

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+DOH- (200 2) Mike Mahler I nterview. ZZZPD[FRQGLWLRQFRP

$ERXWWKH$XWKRUV&RDFK+DOH is the owner of 7RWDO%RG\)LWQHVV, Strength andConditioning Consultant, writ er for num erous exercise and sport spublications and the author of Optimum Physique.

'DYH5DQGROSK5.&is a Russian Kettlebell Certified Instructor inLouisville Ky. Visit Daves site at IXOFUXPILWQHVVFRP or call 502-727-4247.

hale & randolph - kettle bell workout

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