Russian Kettlebells are remarkable! A kettlebell exercise program might be the answer to you deciding weather to get that gym membership or just workout at home. With kettlebells you can land some remarkable gains over traditional exercise approaches and save lots of space in your house.

One man who teaches Russian Kettlebell training is Pavel Tsatsouline. He is a former Spetsnaz fitness instructor. For those who may not know, Spetsnaz is the Russian equivalent of the CIA or special forces.

As every high-risk agent would want, after studying some of Pavel’s books you can certainly find out some of the best ways to have explosive instantaneous power ready at all times.

But, not everybody is 007; in fact few of us are.

In his books, Pavel discusses some of the fitness tests that were utilized to compare kettlebell training to traditional workouts. The kettlebell trainers seemed to be in much better shape according to Pavel.

Pavel, has a degree in sports science combined with his special forces experience and insight is completely certified to guide you to your fitness goals.

Pavel has wrote a ton of books on the subject.  So listing all his writings would be a huge post.

Here are a few of his books on kettlebell workouts:

Power to the People!: Russian Strength Training Secrets for Every American (2000)

From Russia with Tough Love: Pavel’s Kettlebell Workout for a Femme Fatale (2002)

The Naked Warrior (2003)

Kettlebell Simple & Sinister

Exactly what benefits does kettlebell training have for the typical lady or guy?

Kettlebell training can be an excellent method to lose weight, tone up the body, and stay in shape with the included advantages discussed below. And not only that, kettlebell exercises might be much better for you than weights.  When you pair a KB workout with a home workout plan you’ll be rocking.

As always, speak with a primary care physician before starting any fitness regimen. This post is for information functions only and is not to deal with, avoid or detect any physical condition.

Now that we have some history, lets get to the workout!

I know that there are some tough KB workouts in the market.  My objective isn’t to punish you.  We’re gonna start out very basic and then add in some variants that will require you to focus in on it.

Basic Kettlebell Start

Now keep in mind, you need to work down one side at a time.  So in the workout below you’re gonna work down your one side then switch to the other.  (i.e. 10 swings right arm, 1 snatch right arm, 1 reverse get up right arm, then switch.)

Rounds

  1. 10 Kettle Swings with each arm, 1 Snatch each side, 1 Reverse Get Up each side
  2. 10 Kettle Swings with each arm, 2 Snatches each side, 1 Reverse Get Up each side
  3. 10 Kettle Swings with each arm, 3 Snatches each side, 1 Reverse Get Up each side
  4. 10 Kettle Swings with each arm, 4 Snatches each side, 1 Reverse Get Up each side
  5. 10 Kettle Swings with each arm, 5 Snatches each side, 1 Reverse Get Up each side

Here’s how to do each of the moves:

Kettlebell Swing

This is probably one of the best videos on the KB Snatch

Reverse Get up

 

KB Clean and Press Workout

This is the same deal.  5 rounds of madness, working down one side at a time.

Rounds

  1. 10 KB Swings with each arm, 1 Clean and Press, 1 Reverse Get Up each side
  2. 10 KB Swings with each arm, 1 Clean and Press, 1 Reverse Get Up each side
  3. 10 KB Swings with each arm, 1 Clean and Press, 1 Reverse Get Up each side
  4. 10 KB Swings with each arm, 1 Clean and Press, 1 Reverse Get Up each side
  5. 10 KB Swings with each arm, 1 Clean and Press, 1 Reverse Get Up each side

here is the Clean and Press know how:

 

KB Pack Horse Workout

With this variant we’re gonna add some overhead walking.  Same gig as far as working down one side.

Rounds

  1. 10 Swings with each arm, 1 Snatch each side, 10 yard Overhead Walk each side, 1 Reverse Get Up each side
  2. 10 Swings with each arm, 2 Snatch each side, 10 yard Overhead Walk each side, 1 Reverse Get Up each side
  3. 10 Swings with each arm, 3 Snatch each side, 10 yard Overhead Walk each side, 1 Reverse Get Up each side
  4. 10 Swings with each arm, 4 Snatch each side, 10 yard Overhead Walk each side, 1 Reverse Get Up each side
  5. 10 Swings with each arm, 5 Snatch each side, 10 yard Overhead Walk each side, 1 Reverse Get Up each side

Here is the 10 yard Overhead Walk:

 

How to cater the Kettlebell Exercise program to you

Crush It

Sweet, jump up one or two Kettles and go for it.  Make sure your rest times aren’t going overboard.  Rest as you need it but just don’t go crazy.

No Switch or Unbroken

Alright, drop down a bell and just stay with it the whole set.

Kick my Ass

Start with a lighter bell and work the rack sorta speak.  So you’re going light and up the KB every round to heavy.

Make it Stop

Start heavy and go to light.  All you need to do is drop down a KB every round so you be ending light.

Final Word

These KB Workouts are gonna be about 10 minutes each.  You’re not gonna reach the Sinister workout criteria that Pavel pushes but you’ll be well on your way.

Always emphasize on form over the size of your bell.  You can do a thousand wrong and not do a thing.  Or you could do ten right and see some major gains.