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Single Kettlebell Exercises

post #1 of 10
2/18/09 at 12:08am
Thread Starter 
My roommate just bought a 35lb kettlebell. Pretty heavy by my standards but I think I can wield it. This could be great for nights like tonight when I want to exercise but don't want to go to the gym. Also, mornings.

Suggestions for exercises?
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post #2 of 10
2/18/09 at 12:36am
My new place has a large back yard and like a strip of pavement in between gardens, I was thinking about getting a Kettlebell since I got the room.
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post #3 of 10
2/18/09 at 12:51am
start with swings - do them at first with one hand, then when you get strong enough you can switch hands at the top of the swing. It'll be a while before you get to do fancy stuff like clean-and-jerks and snatches, but if you work the swing you'll get the hang of it. I personally think swings make a great workout to do in tabata intervals, but YMMV.
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post #4 of 10
2/18/09 at 12:50pm
http://www.russiankettlebells.com/ they have some great info on that site.. also youtube it, lots of tutorials.
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post #5 of 10
2/18/09 at 1:41pm
Court Wing is located in the city and can give you lessons or you can stop into CrossfitNYC for free classes on T, Th, Sat, and Sun. He is ranked 9 on the Russian KB site for instructors. Good guy and knows his stuff.

My personal favorite workout is 5 rounds for time of:

20 Deadlifts
20 Sumo Deadlift High Pulls
20 Swings
10 Right hand swings
10 Left hand swings
10 Right hand snatches
10 Left hand snatches

500 reps in under 20 mins.
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post #6 of 10
2/18/09 at 2:34pm
Quote:
Originally Posted by blank View Post
My roommate just bought a 35lb kettlebell. Pretty heavy by my standards but I think I can wield it. This could be great for nights like tonight when I want to exercise but don't want to go to the gym. Also, mornings.

Suggestions for exercises?

Lots of good suggestions above.

Alternating one handed swings; one arm cleans to overhead presses; snatches; end with Turkish getups
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post #7 of 10
2/18/09 at 7:16pm
Quote:
Originally Posted by robertorex View Post
I personally think swings make a great workout to do in tabata intervals, but YMMV.

^This. Also, try for longer than standard Tabata time(8x20sec on 10sec off) and just go for time. Incorperate timed segments of KB swings into workouts, like as part of a circut, 3 minutes of KB swings. They also make for a great way to break up a metcon workout; for example one of my recent workouts was 3 rounds of:

400m sprint
21 KB swings (2 Pood)
500m row

for time, no rest between rounds.

I know you only have one KB but get some books or wood planks to stack up to the height of the KB handle and try some one armed renegade rows.
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post #8 of 10
2/18/09 at 11:23pm
learn the basics first two handed swings snatches clean press
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post #9 of 10
2/19/09 at 1:27am
You might want to look at these articles about using the Turkish Getup. They don't seem to recommend going heavy for the exercise.

I would think a combo of swings, snatches and the Turkish Getup would cover a whole lot of your needs. One of the real features fo the KB stuff seems to be in doing the work rapidly, except maybe the getups. That should take care of the cardio needs as well.

http://www.dragondoor.com/articler/m...m_nooverride=1

http://www.dragondoor.com/articler/m...m_nooverride=1

http://www.dragondoor.com/articler/m...m_nooverride=1
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post #10 of 10
2/27/09 at 3:53pm
The Turkish Getup is all about working heavy, but it has to be within the confines of your ability. If it's "Pretty heavy by my standards but I think I can wield it" like the first original poster stated, then you should stay away from it until you KNOW you can wield it. What it isn't meant for is an endurance exercise where you rack up lots of reps.

I would just stick with swings and try doing clean and press singles for the time being. High pulls would be good, too. Actually get serious with the swings and do the other stuff I stated for fun until you get used to the weight i.e. use singles/low-reps.
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