There are only 4 exercises in this strength and mass kettlebell workout, but it works the muscles of the whole body and creates powerful impulses for muscle growth.
Building strength and muscle mass is not a trivial task. Everyone knows that achieving these goals requires hard work and strict discipline, not only in the gym, but also outside of it. On the other hand, you don’t have to make your workouts harder. If you want to gain mass and get stronger, pick up the right kettlebell and do the suggested kettlebell workout for all muscle groups. There are only four exercises in it, with which you have to go through five rounds with a kettlebell weighing from 20 to 28 kilograms.
General principles of training with kettlebells for strength and mass:
- Weight of kettlebell: from 20 to 28 kg.
- Number of rounds: 3 to 5.
- Rest between rounds: 1 to 2 minutes.
Note. In this kettlebell workout for strength and mass, you must do your best. The good news is that there are only 3 or 5 laps, between which you can rest more than usual. Regardless of the severity of the apparatus, you must perform exercises with the correct technique.
1. Two-handed kettlebell swing and deadlift
Stand straight, feet hip-width apart, and the kettlebell is on the floor in front of your feet. Take the kettlebell with both hands, swing it back and slide it between your legs, bending your hips and knees slightly, then perform a swing with both hands. At the top, the kettlebell should be at face level, hands parallel to the floor, after which you lower the projectile to the ground.
In the second phase of this exercise, step forward, grab a kettlebell, and do deadlifts. Place the projectile on the ground, take a step back. This is one repetition, you have to do five of these.
2. Row of kettlebell in slope with pause
In the starting position, you bend forward at the hip joints, your back is straight, the weight is near your right leg on the outside. With your back straight, lift the kettlebell with your right hand, and then pull your right elbow back and up until your fist is almost at chest level. At the top point, pause for a second, then return the weight to its place. This is one repetition. First, do five bent-over rows with your right hand, and only then change hands.
3. Split squats with kettlebells
Starting position – as in split squats, only the back leg is on the floor. Let in the first part of the approach the front (working) be the left leg, while you are holding the kettlebell in your right hand. Keep your torso straight and tense, and expand your shoulders. With the quads hooked in, slowly lower your right knee to the ground and then explosively lift up to the starting position. This is one repetition. First, do ten squats on your left leg, then switch sides.
4. One-handed kettlebell jerk
One-handed kettlebell snatch (one-handed kettlebell press ) is a great exercise. It accentuates the load on the shoulder girdle and at the same time works the muscles of the whole body.
In the starting position, you hold the kettlebell with your right hand at chest level. The hand is straightened and tense, the fist is under the chin, the thumb is looking at the collarbone, the weight lies on the forearm on the outside of the hand. Make a jerk with the kettlebell above your head, in the upper part of the amplitude, the palmar surface of the hand looks forward, the kettlebell lies on the back of the forearm, the arm is still straightened at the wrist joint.
Return the kettlebell to its original position, thereby completing one repetition. Do five jerks of the kettlebell with your right hand, and then move to the other side.