Wednesday, September 14, 2011

Kettlebell Circuits for Bodyfat Loss

Russian Kettlebell training lends itself very well to wrestling and other combat sports such as MMA. The reason for this is kettlebell training is very high intensity and works the whole body at the same time. Much the same way any combat sports exhausts the entire body within minutes. For best results time your circuits to last the same as your rounds would and go all out for that time period. 

However, you don't need to be a combat sports athlete to train like one, or experience the benefits from that training.  Everyone wants to look good naked right? Well, I don't know about you, but my definition of looking good is lean, athletic, and muscular.  Kettlebell circuits can provide that look for you, and you don't need to invest hours performing them each week!

When doing kettlebell drills your heart rate will increase dramatically, you will go into oxygen debt, and lactate acid will increase in your muscles. All this sounds really fun right?! Well, as painful and demanding as kettlebell circuits are, they will get you results, and fast. You will burn fat, you will improve your conditioning you will get stronger and you will become more athletic.

The key to getting results with a kettlebell is to train hard, train often, and train quickly. What I mean by quickly is that your kettlebell workouts should last no more than thirty minutes if you train daily, and forty five minutes if you train every other day. Training with them is stressful and can burn you out quickly so do not extend your sessions longer than one hour. What I also mean by train quickly is that you should constantly be moving that bell during your session. Use circuits to move from one drill to the next in order to maximize your time. You can do short intense circuits with a quick rest or you can just go straight for half an hour keeping the intensity pretty steady. But keep pushing yourself into oxygen debt and the results will astound you!

The exercises you use during your kettlebell circuits are totally up to you but the majority of them should be compound movements such as swings, cleans, snatches and squats for maximum effect.

Below is a video of a kettlebell training circuit for wrestlers that would be useful to anyone looking to get in shape and burn off body fat.

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