Homegym with Kettlebells





If you're looking for

  • quick, hard workouts that hit all your parts,
  • something much more challenging than a pair of 15lb chrome dumbbells,
  • and something faster, smaller (and less expensive) than a $2500  all-in unit,

then Kettlestacks are your answer.  Since  KB motions are   functional they 
hit more than one  bodypart at a time, but you can also break
it down by bodypart as below.

 Bring
your game face  to a floor mat with a pair of Kettlestacks, and
you will  get a wide variety of  time efficient workouts
that rival or exceed the "erector sets" for comfort, convenience,
intensity and results  (and  don't forget the cardio
benefits ).

Body Part
motions

(green =  Kettlestack advantage over Dumbbells)

  

 
Legs   (Quads)
  • Front  Squats:       

  • Perhaps the
    single most compelling reason to get a pair of  Kettlestacks; The
    Kettlestack's convenient swing and rack positions make heavy front
    squats a truly comfortable experience. Even better, the "bail out" is
    an easy reverse clean that will let you push yourself hard with full
    confidence.  No power rack required - just a mat. **

  • one hand swings, two hand swings  
  • overhead squats 
  • racked lunges (front,  side back)
  • pistols

**check out Dimas'  inspiring approach to front squats (no KBs;-) )

Legs (Hams)
  •  swings
  • romanian DLs
Arms:
  • cleans (land comfortably in the crook of the arm)
  • anchored cleans
  • snatches
  • military presses
  • push press with slow negatives
  • curls
  • tricep presses
Forearms 
Chest
Traps
  • swings
  • snatches
  • anchored cleans
  • overhead squats
  • military press
  • shrugs
Back
  •  snatches
  •  front squats (upper back )
  •  swings (lower back)
  •  pullups (need a bar)
  • rows
Calves 
  •  high swings
  •  snatches
Abdominals
  • Kettlestack " Rocky's "
  • windmills
  • TGUS
  • overhead squats       
  • front double squats (you'll see)
Shoulders
  • military press
  • Sumo high pulls
  • cleans
  • lateral swings
  • Snatches
  • jerk or push press with negatives
  • bottoms up press



Heavy Kettlebell Swings

The kettlebell swing should be respected for it's pure simple physical challenge, so "heavy" is enough weight that you don't have to worry about swinging it over your head (a crescent swing btw ). Before you load up on snatches, go back to the swing and refocus on the fundamentals; Basically, a kettlebell is about the best tool for training the hip snap. Swing a kettlebell with purposeful intent and you will definitely improve your basis for seriously athletic things like vertical jumps and short "popping" acceleration off the line (whatever sport you play).

KETTLEBELLS for WOMEN

Here are a few differences between men and women to consider w.r.t. kettlebells or

300 workouts with Kettlestacks

Following the "300" movie there's been a lot of buzz of about an old fashioned idea - athletic "fast circuit" style training. This style of training works really well with kettlebells with their natural focus on strength-endurance.
Basically, we want to design a circuit that challenges a variety of larger bodyparts with relatively simple "whole body" motions and avoid burning out any smaller bodypart; These are hard, all consuming workouts so you really want to understand what you're going through before you start, so please read through.