Kettlebell EMOM Workout in my Garden
Hello kettlebell friends!
Today was beautiful weather and the perfect time to work out in the garden. The sun was shining and some birds were singing.
First of all, I want to show some common mistakes many new kettlebell enthusiasts make when they start to work out with kettlebells. I did too.
The first picture shows how the hand insertion should look here with a competition bell. It works a bit differently with the cheaper kettlebells which have a round handle. As you see the handle is most likely diagonal and rests on the palm. Don't hold it tight like a dumbell. The middle picture shows you a good racking position. It's a good position to do shoulder presses or half snatches. The 3rd picture is a mistake many do. Holding the kettlebell vertically or the broken wrist grip which I show both at the same time here. The wrist should always be in line with your underarm.
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| good hand insertion | racking position with hand insertion | broken wrist with vertical hold |
On the other side when the kettlebell hangs downside you have to switch the grip. There is a transition from the racking position and the hanging kettlebell grip and you have to learn this before doing any complicated flows. You don't need to grip tight especially not if you are doing snatches or swings. Holding the kettlebell too tight there will give you painful blisters and callouses. The tight grip is used for farmers walk for example.
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| loose hanging grip on the fingers | tight grip good for farmers walk |
Kettlebell Workout
warm-up
10 min. full body movement to warm up every joint and get the blood flowing.
EMOM
2 x 16kgEvery minute on the minute
(check the video to see what one round looks like)
You do the complete flow and rest till the minute is full and then you start over again. This gives you a nice and steady heart pump which slowly goes up every round. On the right side, you see how my heart got up from zone 1 to zone 5. You can even count the spikes.
deadlifts
2 x 16kg - 6 rounds
10 / 10 / 12 / 15 / 12 reps
result
Total burned calories 786. Worked out for one hour with an average pulse of 127 and a max pulse of 166. Always taking a cold shower after my workouts.
Video, images, and screenshots are from me
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Well, what you call a balloon is a kettlebell. I would have more problems if I drop it and it fell on my toes.
This is what I’m talking about, it’s much more pleasant and safer to work with a balloon, Piglet knew this and ran through the forest with it in his hands, and not with a two-pound weight :)
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Great work, I am using much smaller weights than those!
You have to start somewhere. Back then I had an 8kg kettlebell and bought a 12kg kettlebell after a few weeks. But these were made with plastic which made problems at some point. The seam at the handle yanked my hand open when I started with snatches or had any other exercise with the transition from hang grip to racking.
😎Great job mate thanks for sharing the exercise i have not used a kettlebell weight much it is helpful to know what to do with them have a wonderful weekend @chaosmagic23 💪
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Thank you! Kettlebells are the best for versatile functional strength workouts.
Wow! Wonderful but it looks pretty intense! I won't go for it I am sure!
Great workout and thanks for the tutorials. Hope that it will help others who are using a Kettlebell.
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This workout was intense. You should start with simple one kettlebell workouts like swings for example.
Nice sharing on the use of kettle bell. Seen it around in the gym near my place. Will check it out.
Yeah, try it out. Start with lighter weight and with a simple one kettlebell workout or flow.
That's a cool and intense workout.
Nice illustration.
Keep going.
Thank you, @jmis101 🙏
You are welcome dear
Thank you for showing how to use a kettlebell! I've never worked with one before, but it looks like a versatile exercise tool! 😁 🙏 💚 ✨ 🤙
They are versatile. I know even people who do juggling exercises with them. When you have a bunch of kettlebells you don't need a gym if you know what you do. I'm not talking about the usual body building stuff but functional strength training. When doing regularly you will get a better posture, more strength and less pain. Because kettlebell are so functional you almost always work out multiple muscles and joints at the same time. There is no isolated exercise most times. That makes kettlebells so awesome.
Excellent! That's the kind of exercise that I prefer, functional whole-system cross-training. That makes me even more interested in working with them at some point! Thank you so much for that! 😁 🙏 💚 ✨ 🤙
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Haha...indeed! Great job! 😁 🙏 💚 ✨ 🤙
Nice one mate enjoy your workouts, thanks for sharing the exercises very helpful information stay fit and well @chaosmagic23 😎💪
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I appreciate that. Thanks for the tips and your comment. 🙏
You are most welcome have the greatest one my friend
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Great workout buddy. Thank you so much for sharing this with us.
Thanks! I wish more people would understand how awesome kettlebells are and start working out with it at home.
I hope so too. Thanks once again.
It looks like a great workout really, the kettlebell workout. Thank you for showing us the illustration.
I showed just a small part of it in the video. Thanks for stopping by and reading it.
Alright. Thanks for sharing.
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Great and awesome
Thank you! 🙏
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STOP16 kg per kettleball? Whoa - that's a lot of weight to handle. We have small dumbells at home but I hardly use them, I guess too lazy to look up exercises - lol.
Frohe Pfingsten! Ich hoffe Du hast auch ein langes Wochenende.
Ich hätte auch noch eine 24kg kettlebell. You should check out some exercises. 💪
Dir auch frohe Pfingsten. Langes Wochenende gibt es in meinem Job normalerweise nicht, aber ich hab gerade Urlaub.