Happy Friday to you.
So you’ve got your first kettlebell and your rocking through some great workouts but…
What happens when the weight is getting too easy?
Here are 4 ways you can continue to make progress with your workouts without changing your kettlebell..
1) Go Bottoms Up
Whenever the kettlebell is held with the handle pointing downwards then that’s called bottoms up.
You can perform a number of exercises with the kettlebell bottoms up and it will really challenge your core, wrist, balance and body alignment.
My favourite is the bottoms up clean but your can also perform the bottoms up press, reverse lunge and squat.
Watch the Bottoms Up Clean below:
2) Decrease the Base of Support
When you decrease your base of support you increase the difficulty of the exercise.
Your balance will be challenged more as well as your lower leg, feet and core muscles.
Try performing the kettlebell clean, row, or deadlift standing on one leg or perform your full workout on a thick mat or slightly uneven ground outside.
You can even try lunging onto BOSU balls, stability mats and pads.
Watch the One Legged Clean below:
3) Change the Tempo
One of the simplest ways to make your workout more challenging is to increase or decease the tempo.
My favourite method is to slow down the lowering part of the movement and speed up the lifting part.
So, slowly lower for 3 seconds down into your Squat and then explode up as quickly as possible to the top.
Or, Lower your Overhead Press for 3 seconds and Press Overhead as quickly as possible.
You will build more strength by slowing down the time under tension of the eccentric (lowering) part of the movement.
Just be aware that eccentric training will increase muscle soreness after your workouts.
4) Go Multi-directional
Life throws our body in all kinds of directions so don’t feel that your workouts have to always be forwards and backwards.
I like performing Reverse Lunges with a twist, Squats with a rotation or Lateral Kettlebell Swings.
You will be amazed at how much more difficult your workout will be if you just change direction and spice up your movement a little.
Watch the Kettlebell Lateral Swing below (advanced kettlebellers only)
Workout Example
Lets put everything above into practice with the following workout…
- Bottoms Up Clean
- Reverse Lunge With Rotation
- Single Leg Row
- Goblet Squat (3 seconds down, explode back up)
Perform 10 reps on each side and 20 reps of the Goblet Squats. Shoot for 3 rounds if you can make it ๐
You don’t always need to change to a heavier kettlebell, there are ways of increasing the difficulty of your workouts just by using these simple upgrades.
Have some fun with your workouts and you’ll be amazed at the progress you will make.
Take care and have a great weekend,
Greg
P.S. Want a 12 Week Program that improves as you do, then go here
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