A lot has been writing about how kettlebell lifting is great for burning fat and getting into shape. But kettlebells are also very effective for building muscle mass and strength if used properly. For fat loss and conditioning it is best to use a lighter bell so that you can work into very high rep ranges and reach systemic fatigue.
When building strength, power and muscle size with a kettlebell, you have to train a little differently. Number 1, use a heavier bell, one size up from your fat loss kettlebell would be best. Number 2, decrease the reps (obviously) and increase the rest time so that you can lift with maximum force. The exercises used can be the same as for fat loss, but with a heavier kettlebell it will stress the muscles and connective tissue more so than your conditioning.
Basically, if you want to get and look stronger with your kettlebell, lift a heavy one in all kinds of ways, eat a lot of meat and get a lot of sleep. That, my friend, is how you get to be big and strong!
A great exercise to build full body strength with the kettlebell is the clean, squat and press. Simply clean one or two kettlebell to the rack position (shoulders), then squat down with the weight. From the bottom of the squat, drive up to a full standing position and keep the kettlebell(s) moving until locked out overhead. You can even break this movement down by doing cleans, clean and press, squats or just presses if you wish to make it more of a bodybuilding workout than a power workout.
Take a look at the video below to get an idea of what heavy kettlebell can look like!
When building strength, power and muscle size with a kettlebell, you have to train a little differently. Number 1, use a heavier bell, one size up from your fat loss kettlebell would be best. Number 2, decrease the reps (obviously) and increase the rest time so that you can lift with maximum force. The exercises used can be the same as for fat loss, but with a heavier kettlebell it will stress the muscles and connective tissue more so than your conditioning.
Basically, if you want to get and look stronger with your kettlebell, lift a heavy one in all kinds of ways, eat a lot of meat and get a lot of sleep. That, my friend, is how you get to be big and strong!
A great exercise to build full body strength with the kettlebell is the clean, squat and press. Simply clean one or two kettlebell to the rack position (shoulders), then squat down with the weight. From the bottom of the squat, drive up to a full standing position and keep the kettlebell(s) moving until locked out overhead. You can even break this movement down by doing cleans, clean and press, squats or just presses if you wish to make it more of a bodybuilding workout than a power workout.
Take a look at the video below to get an idea of what heavy kettlebell can look like!
http://youtube.com/watch?v=ozMaPSG0RT4