So I was given kettlebell as a gift. Does anyone have good week long routines?
All I'm getting off Google is "LOSE 20LBS IN 4 WEEKS!" type bull shit
Kettle bell swings. Super duper glutes, but you look like a faggy crossfitter.
>>36463619
B-but op is a fag...
>>36463669
Then do KB hip thrusts too.
real talk just look for dumbbell only routine, should work with kettle bells
>>36463054
Swing, squat, row, curl, and press. Then get a heavier one.
>>36463054
program minimum
Upper lower split
U/L/rest/U/L/rest two days
Upper:
one arm row 3x10-15
pushups 3xf or 3x10-15
standing overhead press* 3x10-15
good mornings or hyper-extensions 3x10-15
Lower:
goblet squat 3x10-15
one legged deadlift 3x10-15
single-legged calf raise 3x10-15
ab crunches 3xf or weighted 3x5-8
get more equipment tho for real
What the hell do Turkish get ups work
>>36463054
Keith Weber is the god of kettlebells. Highly recommend
>>36463858
The liberation of Constantinople.
>>36463922
That Keanu Reeves movie?
>>36463054
Do Dan Jone's 10000 KB swings
>>36463858
A lot of shit
>>36463619
kettlebells were around way before crossfit, man
It's just weighted cardio. Do the T-Nation 10,000 Swing Kettlebell challenge. You'll at least feel it.
I have found kettlebells are good for 2 things; fat loss and my sprint speed. For whatever reason, doing a billion of those little swings makes me sprint faster.
