Your Kettlebell Questions Answered
Today I have Part 1 of an interview with kettlebell expert Chris Lopez. If you are the least bit interested in training with kettlebells, don't miss this interview.
(Nia): Kettlebells and kettlebell workouts are getting more and more popular. So, I’d like you to answer a question for the readers: are kettlebell workouts just “hype” or can they actually live up to all of the expectations.
The answer is definitely “No!”.
Kettlebells (KB's) aren't the latest and greatest “trend” to hit the fitness industry and they won't fade like the leotard (do people still wear those?).
KBs aren't a trend. They're here to stay.
Kettlebells will definitely live up to their expectations…
They've been around for over 300 hundred years, but only until recently have they been made popular in North America. Anything that has been around for that long couldn't be “just hype”.
(Nia): Great point. Anything that has been around that long must be effective! What are some advantages kettlebell workouts have over traditional gym workouts?
It's more or less about a lifestyle choice.
Sure you can go to the gym and I think many people do for the social aspect. However, when you reach a certain point in your life when you value time and know that you can't spend over an hour per day at the gym, kettlebells provide that alternative.
The biggest advantages to the KB are its versatility and portability. You can take them anywhere, you can use them indoors and out, and there are hundreds of fun, challenging exercises that you can do with them.
The only disadvantage to KBs is that they are a fixed weight, so you can't adjust your load.
But that can be compensated for by volume or speed – trying to do more reps or trying to better your time when completing a circuit or drill.
(Nia): If someone wants to train with kettlebells, what is the minimum they can get away with owning. In other words, how many kettlebells do they need to have for effective workouts?
Good news – only one kettlebell is needed for great workouts.
I tell all my clients to pick one up and master the main exercises first (squats, swings, presses & the snatch). Once they're comfortable and realize that KB training is for them, they can look into investing in more.
(Nia): That is great news. After doing a few kettlebell complexes and workouts myself, I am a firm believer that you can burn fat and have a very productive workout with a single kettlebell. On that note, if someone was only going to buy one kettlebell, what would you recommend for women and for men who are just starting out training with kettlebells?
Of course, the answer is “that depends”…
…but the general guideline is men should start with a 16kg or 20kg, women either an 8 or 12kg depending on their respective lifting experiences/training age.
(Nia): Now here is a questions I hear people ask all the time: “Can’t people just use dumbbells instead of kettlebells”? What are the main differences between dumbbells and kettlebells?
Dumbbells are okay, but awkward for the best kettlebell exercises – and not as effective.
The main differences between a kettlebell and a dumbbell are
1) the way the weight is distributed
2) the smoothness of the handle (as opposed to a rough/corrugated handle on a dumbbell).
So, performing exercises like snatches or swings, where a smooth handle will allow for some natural slide, is a lot easier with a kettlebell than it would be with a dumbbell.
(Nia): To wrap up the first part of this interview, can you give us a sample kettlebell workout that only requires a single kettlebell?
Rise & Shine, Push-Ups, Reverse Lunges & Jumping Jacks x 10 reps each…perform this warm-up circuit twice with no rest.
Perform the following exercises for 10 reps each without resting until the end. Repeat 3-5 times as necessary. Rest 60-90s after completion.
1) 1- arm KB Squat to Press (thrusters) x 10 per arm
2) 1-arm 2pt Row x 10 per arm
3) 2 arm KB swings x 10
4) Push-Ups x 10
5) Front Lunges (hold the KB with both hands under your chin) x 10 per leg
6) 1-arm KB Swings x 10 per arm
That looks great, Chris. Thanks!
If you want to get the Kettlebell Revolution Training System for 50% off, then head on over to http://KBWorkouts.com right now. Not only can you get the entire program for that incredible discounted price, but you will also get the Fast Action Bonus – 10 Minute Kettlebell Circuit Plan along with several other great bonuses.
This sale is only going on until Friday, and after then the price gets jacked up and the fast action bonus goes way.
If you want to workout at home or when traveling, the only thing you will need are these workouts and a single kettlebell that you can get from http://WorldsBestKettlebells.com
We'll be back in a couple of days with Part 2 of the interview where Chris will reveal the advantages of training with kettlebells, exercises for beginners, using kettlebell workouts to replace cardio, and a whole lot more. Until then, make sure you check out the workouts at http://KBWorkouts.com.