Ahh, the eternal fitness question: how do I get six pack abs?
You’ve probably heard that kettlebell training is good for your core, and it’s true. (FYI, your core is not just your abs – the core encompasses all of the muscles that stabilize your spine.)
Since you are training the entire body as one and requiring your core muscles to stabilize for you throughout, lifting kettlebells is a great way to train your core. I wouldn’t say it’s the ONLY thing you should do to train your core, however.
The muscles that stabilize the spine should ideally be trained in all different planes of movement (i.e. sagittal, frontal, and transverse), which means you should add rotational and lateral movements into your repertoire. Additionally, crawling exercises are crucial for core health, and can be practiced at any fitness level.
So will kettlebell training give you a six pack? I think you all know the answer to that question… abs are made in the kitchen. Your level of leanness (plus genetic factors) is the biggest factor in determining whether or not the rectus abdominis will be visible. However, I believe function is so much more important than aesthetics – and in terms of a functioning core, kettlebells are a great tool to help you get there!
Try out today’s “Hard Core Kettlebell Workout” and let me know what you think!
The definition of svelte is slender, however, I think of svelte more like a word to describe a lean, mean, kettlebell lifting machine (which I much prefer over slender anyway). Plus, it fit the alliteration I was going for on the title of this video…
Today’s workout includes a 5 minute endurance set with a series of strength exercises, which combine to form the perfect storm of a kettlebell workout.
One of the things that made me fall in love with Kettlebell Sport training was the fact that it was the most difficult type of workout I had ever done. If you know me, you know I like a challenge, and this challenged me like nothing else. Not just technically, but physically and mentally as well.
As a runner who thought she had pretty good cardio to begin with, I was shocked by how much training to last 10 minutes under a kettlebell improved my cardiovascular fitness. As someone who already trained with weights, I was pleasantly surprised to find how much my strength increased from lifting kettlebells for endurance. Continue reading →
Kettlebells are made for high-repetition exercises
There’s a reason why a 10 minute set of clean and jerk is completed with kettlebells, not dumbbells or a barbell. The way the kettlebell can be gripped and held in the rack and overhead positions makes it a great tool for endurance-based work.
Swings and snatches especially are two of the best kettlebell exercises to build your cardiovascular base. They are incorporated into today’s workout, plus one other exercise, for high-repetition sets. Test your work capacity!!!
Build your glutes (aka your Kettlebooty) with the following 20 exercises:
1) Cursty lunge
2) Suitcase deadlift
3) Single leg deadlift
4) Power swing
5) Goblet squat
6) Skater jump
7) Overhead reverse lunge
8) Jump squat
9) Hip lift with chest press lockout
10) Hip lift & tap
11) Double clean
12) Split squat
13) Single arm swing
14) Front squat to lunge
15) Good morning
16) Loaded box jump
17) Side lunge
18) Hand to hand swing
19) Side plank leg lift
20) Squat swing
Have you ever wondered what that giant yellow piece of graffiti art in the background of my videos is?
That’s one of our talented clients’ rendering of the KOR logo. KOR Strength and Conditioning is the gym I coach at in North Park, San Diego. We are a kettlebell gym; we offer all styles of kettlebell lifting, plus strength training, conditioning, mobility, small group training, private training, etc. We are home to one of the biggest Kettlebell Sport teams in the United States. I’ve been lucky to call this place my home in San Diego since I moved here three years ago!
Along with being home to the infamous graffiti art on the wall, KOR also has some amazing trainers. I’m bringing this up because today’s workout is inspired by my friend and owner of KOR, Kristen Karhio!
Last week I watched her coach a class and I loved the way she paired up some of the most effective kettlebell movements with high-intensity bodyweight exercises. Then I tacked on an epic finisher… Give it a try and let me know what you think!