Click Here to Sign Up for Your Free Kettlebell Workouts Magazine Subscription
Kettlebell Core Training
No matter what fitness level is, from beginner to advanced, Kettlebell training are still one of the best tools to strengthen and tone your core muscles. Try our kettlebell core workout to build core power.
Free Kettlebell Workouts eBook
Are you ready to get fit? Fast?
Kettlebell Training is all about getting you fit as fast as humanly possibly. I don’t want to waste your time or your money, so my Kettlebell Workouts ebook is both FREE and EFFECTIVE.
Just follow my plan as closely as possible and you’ll go from fat to fit in about 3 months, that’s right, 3 months!
Quit making excuses and make your health and fitness your top priority!
Get started by clicking the link below to receive your free ebook today. It’s really that easy!
Click Here to get Your Free Kettlebell eBook
Getting to the Core of the Matter
By Chris Lancaster
I used to neglect ab training, for years. It didn't seem worth the effort. These days, on reflection, I shake my head and curse my stupidity of before. I now see that I had been neglecting one of the most functionally important areas, only to continue beating myself into submission with chest ripping benches, curls, and on occasion, squats. Be honest, how many of you are now or were in this boat too? My advice: abandon ship, and swim like hell!
I have traveled the Internet near and far, and one quote summarizes core training: Core power is more power! Matt Furey said this. After having spent months on Max KB overhead squats, bent and side presses, windmills, you name it, I now see and feel the power. These drills are like a tonic boost to the nervous system!
Below, I have outlined a few midsection routines for you to try. To make things complete, simply add some presses, perhaps a few rounds of snatches, etc. I leave that to your imagination. Please note that there are many, many windmill variations, not to mention Turkish Get ups, etc., so core training can be kept interesting all the time. Moreover, I am merely outlining kettlebell possibilities for core. Other options include ring training, BOSU or Swiss ball work, ab wheels, balance boards, etc. My aim is to stick to what I know here.
A
1) Two Hands Anyhow & Gladiator Combo
Goal: 2R/2L x 3
• see my bent press description in an earlier piece
• at the low point, curl grasp a lighter second bell
• curl it to your shoulder, with eyes glued to the first bell, overhead
• stand up slowly, again, eyes glued to the first bell
• strict press the second bell so that both are locked overhead
• very carefully lower or toss the second bell
• with one bell still locked out, do a windmill
• with free hand on the ground, balance, and begin to shift weight
• keep inching down, and carefully walk the legs back
• once you are balanced on one arm, with bell still locked overhead, raise one leg in the air, and hold for 15 secs
• recover by using the left knee if lifting on the right side, lower the bell
• rest briefly, and repeatB
1) 2 KB Windmill
Goal: 5R/5L x3
• snatch a single bell overhead
• kick the hip out and wide on that side
• keep this leg locked
• bend the opposite leg
• eyes glued to the bell, begin reaching forward and down
• slowly, keep bending forward, and down until touching the ground
• grasp the second KB, and deadlift it up gradually
• raise up and recover, again, with eyes glued to the first bell, arm locked
• lower & repeat2) Suitcase deadlifts
Goal: 5R/5L x3
• use a single heavy KB
• with the KB at your side, drop down, and begin to deadlift this bell
• try to (fight!!) stabilize on the opposite side, as if doing a double deadlift
• lower and repeatC
1) Single leg deadlifts
Goal: 5R/5L x3
• see an earlier description of these, under 'Pillars'.2) Janda situps
Goal: this sequence x 5 sets
• take two heavy KBs, and turn them down so that the handles are on the ground, facing you
• begin with both heels digging firmly against the backs of the two heavy KBs, while in the sit-up start position on your back
• remove one heel, and sit up using one leg, slowly, and under constant tension
• this is like a Jack-knife Janda sit-up, and if done properly, i.e., slowly with no jerking, it is surgery with no anesthesia, especially on the negative
• repeat for three, both negative + positive
• with no rest, switch to the other side, and do three more
• without resting, and finally, with both heels back on the bells, do five slow reps
• rest 60s, repeat
Click Here to Sign Up for Your Free Kettlebell Workouts Magazine Subscription
