Jared Savik, a kettlebell sport national champion and RKC, came up with this solution – according to him, it allows for 80-90% max rep range (he talks about using gloves in the context of high-rep snatching; but this is one big reason why I don’t like using gloves – it makes you weaker) and forces a little extra grip work.  The idea is that the gloves allow the kettlebell handle to rotate and not tear up your hands, while still allowing your fingers to catch the handle. 

The other cool thing is that you can pick up a pair of these gloves for just a few bucks at the local home improvement store.  If they’re the type with rubber dots on the palms, no problem – just flip them around.  They’re generally not right or left specific.

All this being said, here’s something to keep in mind:  If you’re tearing up your hands, you’re probably doing too much too fast, or you’re gripping the ‘bell too tightly at the wrong times.  If you slowly increase the length and duration of your kettlebell workouts and you pay attention to using perfect kettlebell training technique, your hands should be totally fine.

So if you’re trying to save your hands but you love training with kettlebells, try out the fingerless cloth glove solution – it could be a life saver for ‘ya!  Let me know what you think in the comments section below.  Oh, and if you haven’t signed up for the KettlebellBasics.net Newsletter, be sure to do so now!  You’ll get a free training video and my Beginner’s Guide to Kettlebell Training when you sign up – just drop your name and email into the box at the upper right hand corner of the page.

1. We usually start off with a dynamic warm up of some kind … something like the warm up I talked about in this post: How To Warm Up For Your Next Kettlebell Workout In 3 Minutes Or Less

2. Then we move on to a ’strength circuit’ – this is sometimes kettlebells only, sometimes kettlebells and body weight or dumbbell exercises mixed together.  It’s usually a combo of two exercises, performed for a specific amount of reps each and rotated back and forth for 5 minutes non-stop.  This is a great set up that allows folks of various fitness levels to all get a great workout in a group setting.  Here’s a video of one of my favorite combos (this is actually a sample video from a brand new workout program I have out – I’ll give you more details about it at the end of this post):

3. Then, we do two ‘conditioning circuits’ – this might be something like:

10 Kettlebell Squat Cleans

5 Kettlebell ‘Renegade Rows’ each side

10 Walking Overhead Kettlebell Lunges

And we’ll run through these sequences in the same fashion as many times as we can for 7-10 minutes.

4. I then take about 5 minutes to do core and/or corrective work – Planks, Hip Bridges, stuff like that.

5. To finish, we do a simple static stretch at the end.

In 45 minutes you get resistance training, conditioning work, core work, exercises for injury prevention, and flexibility – and that’s tough to beat

That’s the structure of a typical kettlebell boot camp workout at Forest Vance Training, Inc.  Hope that helps you design your own boot camp workouts in the future!

Oh, and the video above is from my new 30 Day Rapid Fat Loss Challenge total transformation plan … if you’re trying to lose body fat, it’s for sure at least worth checking out.  Heck, I’m giving away bonuses with it for the next few days (3 days to be exact) that are worth more than the actual product, including a free copy of the KettlebellBasics.net Quick Start Guide … and on top of that, the package is over 50% off.  Get the details here:

The 30 Day Rapid Fat Loss Challenge

1. Kettlebells for fat loss article on DragonDoor.com from Senior RKC David Whitley

This article breaks down all the important aspects of a fat loss program – no matter what tools you’re using to do it – and gives three different sample kettlebells for fat loss plans. Some solid, totally free programs to help you lose fat with kettlebells.

2. TRX Kettlebell: Iron Circuit Conditioning

This is an awesome new DVD set that features chief RKC instructor Pavel Tsatsouline and Chris Frankel, TRX® Head of Programming. It combines together two great fat burning and conditioning tools – the TRX® suspension trainer and the kettlebell – for one hell of a workout routine. Check out the video trailer – it’ll get you fired up, I promise

3. Barbell, Kettlebell, and Dumbbell Complexes to Take Your Body to a New Level of Hardness and Conditioning

This training article from Truth About Six Pack Abs author Mike Geary details the use of complexes – including those using kettlebells – for fat loss. If you’ve never heard of complexes before, the basic concept is that instead of repeating the same exercise for multiple reps to complete a set, you sequence one rep of several different exercises right after one another and repeat the sequence several times to complete a set. It’s a training technique I talk about in my KettlebellBasics.net Quick Start Guide and one you should, without a doubt, be incorporating into your programming if your goal is fat loss.

4. The KettlebellBasics.net Kettlebells for Fat Loss Workouts – Kettlebells For Fat Loss Workout 1 + Kettlebells For Fat Loss Workout 2

This is a two-part article series I did about a month back that details two different kettlebell routines for fat loss. These workouts would be another totally free starting point if you’re looking to get started asap with using kettlebells for fat loss.

Another side note: As you (hopefully) already know, diet is a huge factor in reaching your fat loss goals. A great addition to any of these workouts would be the Best Fat Loss diet plan from yours truly – for more info on that, click here: The Best Fat Loss Diet

So there you have four different workout programs to chose from to get you started working towards your fat loss goals. Ultimately, pick a program (all of the above are solidly designed programs that will get you to your goals), stick with it and get after it!! Training hard and training consistently is what it’s all about. And let me know your thoughts in the comments section below!

1. Don’t sit up to start the movement – roll instead

‘Punch’ up towards the ceiling while rolling on to the elbow at the same time to get yourself off the floor.  This small detail makes getting up so much easier – and it’s how the exercise is supposed to be performed.

2. Learn the first half first

The best way to learn the Get Up is by learning the first half of the movement; if you try to stand all the way up from day one, you’re going to make things a lot harder on yourself. Just come up to where your down arm is locked out and is supporting your weight, and then return to the ground. You can actually get a lot of milage out of the movement by just practicing the first half; here’s how to perform the half Get Up:

3. Do a sideways Windmill to stand up

As you bring the foot through and go to your lunge position, aim to get your knee close to your hand – then do a sideways Windmill to stand up. Don’t sit back on your hand – this is a very common mistake.

These tips might be a little hard to visualize – see if you can pick out what I’m talking about as I go through the movement in this video:

Apply these Turkish Get Up tips to your kettlebell training today and I know you’ll see some fast improvements.  And keep training hard!

P.S. Kettlebells From The Ground Up by Master RKC Brett Jones and world-renowned physical therapist Grey Cook is a fantastic resource if you’re looking to really master the Turkish Get Up and get everything you can out of it – you can check out a recent review I did of the product here:

Kettlebells From The Ground Up Review

I stumbled across this video from Jason C. Brown of KettlebellAthletics.com that shares a couple of great tips to help perfect your Snatching form:

To summarize:

Drill 1:

Grab a light kettlebell. Do a bottoms-up Clean with it – so the ‘bell should end up with the bottom facing towards the ceiling and racked at about shoulder level. Now, ‘punch’ your hand around the kettlebell from shoulder level up to being locked out overhead. The idea here is to practice actively getting your hand around the KB, instead of just letting it come over the top and crash down on your wrist.

Drill 2

You want to base the Snatch exercise off of the high pull – in other words, the arc of the ‘bell should be like that of a High Pull vs. a Swing (watch the video to see a demonstration). If you base the Snatch off of the Swing, the arc will be too far in front of your body.

So you can do a progression to work your way into doing a Snatch: Do a Low Pull, do a High Pull, and then a Snatch. I actually use that progression with folks all the time with a lot of success.

Remember: Practice makes perfect. Don’t just blast through your KB workouts with no regard for form; strive for perfection. And if you’re having trouble getting the hang of the kettlebell Snatch, the two tips mentioned in this video should help you out.

Hey – have you signed up for my newsletter? I’ve got two free gifts for ‘ya when you sign up today … just drop your name and email into the box at the upper right of the page.

• The importance of a proper hip crease during the Swing
• Why you should feel like you’re hike passing the KB back during the ‘bell’s decent phase
• How to ‘lock in’ your upper body throughout the exercise

Enjoy!

To grab your free copy of my training video ‘Kettlebell Rx: 3 Common Training Mistakes and How To Fix Them’, sign up for the KettlebellBasics.net newsletter!  Just drop your name and email into the box at the upper right of the page.

This one is really just a single exercise, but I’m calling it a combo because it’s a bunch of kettlebell moves all mixed together … it’s truly a smoker. I challenge you to find a muscle group in your body that this exercise doesn’t work.

Here’s the video:

Start this one in a standing position with the kettlebells about six inches in front of you. The first trick is to make sure the KB handles are placed in such a way that your palms can face each other when you jump back to your Push Up.

Jump your feet back to a Push Up position – like a Burpee. Do a Push Up. Now, jump the feet forward in one motion and make sure your feet land outside of the kettlebell handles.

Clean the ‘bells up, do a Front Squat, and move straight from the Front Squat to an Overhead Press. Rack the KB’s, return them to the ground and you’ve done one rep.

For a quick, incredibly tough full body blast, do 50 of these for time. You must pay very close attention to your form with this combo. Especially as the rep count starts to climb, your form can easily break down.

If you’re just starting out, you can of course scale the workout down and do maybe half the amount of reps. You could also do more if 50 is too easy.

(BTW, I got the idea for this one from the ‘original’ full body attack – I’ve just added a Push Up and Front Squat to make it tougher.)

Here’s a video of the original for reference:

That’s it for kettlebell basics combo #4! Enjoy and keep training hard.

Still strugling to learn the basics of kettlebell training? Your first move is to read through the archives and check out the videos on this blog – there’s a ton of great info here. Make sure to subscribe to our newsletter, and you’ll get a free Beginner’s Guide to Kettlebell Training – you can do that by simply inputing your name and email into the form at the upper right of the page. For a more complete and in-depth guide that teaches you basic kettlebell exercises and workouts, check out my KettlebellBasics.net Quick Start Guide. And last but not least, visit the recommended resources page of this blog to order kettlebells and all the other stuff you need to make your kettlebell training a great experience!

Istvan Javorek is the strength coach who has recently popularized the dumbbell complex concept – here’s a video of the Javorek Complex #1:

Quick summary of the complex in the video if you missed it:

Dumbbell Upright Row X 6
Dumbbell High Pull Snatch X 6
Dumbbell Squat Push Press X 6
Dumbbell Bent Over Row X 6
Dumbbell High Pull Snatch X 6

Perform In A Non-Stop, Continuous Order As Listed Above.

Five Exercise X 6 Reps = 30 Reps/Set

This complex can be done once or twice for a warm-up or three to five times for a complete workout.

Enjoy and have a great weekend!

P.S.  Did you like this quick kettlebell training tip?  Sign up for our newsletter to get more like it delivered straight to your email inbox!

Kettlebell Basics Combo #1

Kettlebell Basics Combo #2

Kettlebell Basics Combo #3 incorporates four basic kettlebell drills into a giant circuit: Clean and Presses, Snatches, Goblet Squats, and Hand to Hand Swings.

To complete the circuit, you’ll perform 2 Clean and Presses on each side, 4 Snatches on each side, 12 Goblet Squats, and 16 Hand to Hand Swings.  Repeat this circuit 5 times for an amazing, efficient, full-body-blasting workout!

Don’t forget: You can get free access to the Kettlebell Rx video and a free copy of the Beginner’s Guide to Kettlebell Training by signing up for our newsletter!  Just drop your name and email into the box at the upper right of the page.

According to this article in New York Magazine:

How We’re Wrecking Our Feet With Every Step We Take

Prior to the invention of shoes, people had healthier feet. The modern Zulu population, which often goes barefoot, had the healthiest feet in a study sited in the above article. Europeans, the habitual shoe wearers, had the most foot problems.

So here are five reasons why you should think about losing your shoes for your next kettlebell training session:

1. ‘Feel’ the floor

Going barefoot allows you to build a nice strong base from the ground up for performing kettlebell drills. Also, cross trainers or running shoes may have elevation in the sole as to pitch your feet forward and impair mobility.

2. Strengthen the foot muscles

You get this only with barefoot (and some very unique footwear that I’ll mention in a bit) training. Plus you can use your toes to grip things better.

3. Improves balance

This is almost immediate.  Just try it and report back.

4. No tension loss

If you follow Pavel’s teachings, you know that tension is strength. So cushy shoes are out.

5. Proper gait

Wearing shoes makes natural gait impossible. And chronic shoe wearing can result in lower and upper back pain.

So now let me address the common objections I get to this:

“I train in a gym and I can’t take my shoes off”

“I train at the local park and don’t want to cut my feet/step in dog poo/etc.

“I don’t want to drop a kettlebell on my foot”

Stop being a sissy

But if these are serious problems for you,Vibram Five Fingers are a cool alternative footwear that are well worth a look. Wearing a pair of Vibrams is, from a biomechanical standpoint, like going barefoot, but gives you some protection against the elements.

Check out this article on Tim Ferriss’s Four Hour Blog for more about problems with wearing shoes and the Vibram Five Fingers:

Vibram Five Finger Shoes: The Barefoot Alternative

I don’t personally own a pair of Vibrams (I just train barefoot), but I know a lot of kettlebell people who love them. It comes down to preference and convenience in the end.

What kind of footwear do you sport in your kettlebell training?