Does kettlebell training seem a little hard core to you?

The kettlebell can be your friend, not necessarily soft and cuddly, but definitely not as intimidating as it may seem.

Those people that have been given a kettlebell program that specifically targeted their abs, strengthened their backs and were relieved from their back issues.

Canadian researchers from the University of Waterloo also found – and one of them was the #1 low back expert in the world – that doing kettlebell exercises like the kettlebell swing (which is a hip hinge pattern) resulted in incredible strength gains in the low back and core muscles.

You can build your core strength by doing things like the kettlebell swing and crawling patterns and have your abs looking and  performing 10x’s better than they ever have in your life.

You can put simple exercises, like the ones below to help you condition your core and help you get rid of belly fat all at once.

You’ll get a hot body too, and you don’t need to go to the gym.

Here is the “Phase 3 – Essential Abs” core circuit from Chris Lopez who’s an expert in kettlebell training, and it goes like this…

1A) Kettlebell Swing – 20 reps with a tight core at the top of the swing
1B) KB Rack Walk – 20 yards keeping your abs “zipped up”
1C) Spiderman Crawl – 20 yards pretending you’re crawling in a narrow tube
1D) Side Plank – 30s per side
Rest 60-90 seconds and repeat three more times.

You can use this workout as a ‘stand alone’ workout or it’s the perfect core finisher end any of your current workouts.

The side plank is a seriously under rated exercise, but listen to this:

Pro-Strength Coach and coach of several Olympic Gold Medalists Matt Nichol has said: “Athletes who were unable to perform the side bridge for greater than one minute with perfect form were significantly more likely to be injured and played a lower number of minutes. This was also true for players that had more than a 10% difference bilaterally. It’s one of the BEST core exercises you can do.”

The kettlebell swing is a beautiful and fairly easy move to do and the benefits are amazing.

Chris Lopez – a StrongFirst Level 2 kettlebell expert – takes the mystery out of the kettlebell swing for you in this video.  It’s not a difficult move to master with the correct instruction:

Research has shown that you can burn up to 20 calories per minute with this training method. This 20 calories per minute study was performed by the independent American Council on Exercise. (They have no reason to inflate the numbers.)

The study – performed on men AND women – also found that this ONE workout method increased their abdominal core strength by a whopping 70%! They didn’t do crunches, they didn’t do sit ups, they didn’t even do planks. All they did was use kettlebell training.

I’ve learned to love this odd little piece of equipment. I’ve included some basic kettle bell moves into my training and man I can see the results. If you’re a little intimidated by kettlebell work like I was, Chris has you covered. As you can tell from the video in this post, Chris is a great coach. He gives you tutorials on exercises and the workouts are video follow along to help guide you. You can be a beginner or you can have kettlebell experience.

If you’re looking for something a little different and you want sexy abs and a healthy back without the hassle of going to a gym, Kettlebell Evolution  is well worth it – especially kettlebell workouts specifically designed to work your abs (without silly sit-ups or boring cardio).

I also have a bonus for you: KB Virgin Challenge Workouts.

When you get Kettlebell Evolution you can just email your receipt to shawna.kaminski@gmail.com and I’ll send you three video follow along workouts that I made for you. These workouts use BASIC kettlebell exercises in challenging circuits.

Check out Kettlebell Evolution and see how it will help you find YOUR abs.

This entry was posted on June 4, 2013 at 4:01 am. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

Posted in Workouts by Shawna 2 Comments