I am a
middle aged runner who has been a runner for most of my life, but began running
seriously when I turned 47. As a result of a hypertension diagnosis and the
fact that I was 30 pounds overweight and stressed out at work, I decided that I
was going to get in shape and run a marathon.
Ten
marathons later, I was at a point of ‘been there, done that’ and had peaked and
really didn’t have the motivation to run another marathon unless I could ‘kick
it up’ another notch. So, I began researching some things about weights and a
friend told me about kettlebells. At the age of 54, for the first time in my
life, I started lifting weights.
What I like
about kettlebells is the fact that it is not just about lifting a weight, but
it also has an aerobic aspect to the exercise. When working kettlebells
correctly, it can give you an incredible workout.
Kettlebell
exercises can build both strength and endurance, especially in the legs,
shoulders and lower back.
What is a kettlebell?
Wikipedia
states that ‘t
he kettlebell or girya (Russian: ги́ря)
is a cast-iron weight (resembling a cannonball with a handle)
used to perform ballistic
exercises that
combine cardiovascular, strength and flexibility training.[1]
Thought they have been around since the 1700’s and were developed by the
Russians for the Soviet army, kettlebells have just recently, within the last
10 years, grown in popularity in the United States.
A kettlebell
is essentially a steel ball with a handle. They are made in varying weights and
sizes. Talk to a trainer who uses kettlebells to determine the right beginning
weight for you.
I began with
a 20 pound weight and because I didn’t want to hinder my running, I
began by doing 1 exercise, 1 day a week and then built from there. At
the time, I was running 35-40 miles/week and, because I didn’t want to tax my
legs, I started with an exercise that worked my arms. The goal was to work up
to 12 exercises in a span of 12 weeks, then maintain it throughout my training
by increasing the weight. I came up with 12 exercises that I thought would
strengthen my upper legs, my core and my upper body. Though some may want to
work up to a harder workout faster, for me the following has worked very well:
Week
1: One Exercise, 2 sets of 12 reps, 1 day – I began my kettlebell
exercises on Sunday because it is the day of my long run and Monday is usually
a day off for me and I have a day to recover. Though the first exercise is
using your upper body, it worked well to have that day off. The first week
exercise I began with is:
1) Two-Handed Kettlebell Swing
Targets:
Shoulders, back, glutes, hips, legs
Level:
Beginner
Exercise Detail:
The Two-Handed Kettlebell Swing is one of the most popular kettlebell exercises
and probably the best one for a novice like me to begin with. Essentially, it
works like this, you grab the handle with both hands, go to a semi-squat, then
swing the kettlebell up to where it is horizontal to your head. Let it come
back down through your legs then, using your wrists, whip it back up again. (To
see an example of this exercise, go to this link:
http://www.youtube.com/watch?v=q0jalJ-3e7U.)
Week 2: Two Exercises, 2 sets of 12 reps, 1
day – The second week was probably the most difficult because I added an
exercise to strengthen my legs. Knowing that I have had the ability to run 40
miles a week and have run 10 marathons, I was surprised to find out that I was
pretty sore for about 5 days. Again, I did my workout after my long run on
Sunday and the exercises that I did is:
1) Two-Handed
Kettlebell Swing
2) Kettlebell
Front Squat
Targets:
Legs, glutes and back
Level: Intermediate
Exercise Detail:
Stand up straight, holding the kettlebell in front of the chest with both hands
and keeping the elbows close to the body. Squat
until the thighs are parallel to the ground or just below. Return to standing,
and repeat for 12 reps, 2 sets.
Week 3: Three Exercises, 2 sets of 12 reps, 2 days – On the third week, I
added another day. Because I usually run 5 days/week, on Tuesday, Wednesday,
Thursday, and Saturday, Sunday, my second day was Thursday because, once again,
I had a day off to recover. Once again, I was a little sore during this week,
but I found that, during the 4th week, my muscles were beginning to
adapt. The workout that I did is:
1) Two-Handed
Kettlebell Swing
2) Kettlebell
Front Squat
3) Kettlebell Curls
Targets: Wrists, arms, back
and glutes
Level: Beginner
Exercise Detail:
This this exercise is really fairly simple, I am learning that strengthening my
upper body helps avoid fatigue during longer runs. The curl is exactly what it
sounds like. Pick up the kettlebell with one hand, put your arm down to your
side and lift the kettlebell, leaving your elbow close to your side. Do 2 sets
of 12 reps with both arms.
Week 4: Four Exercises, 2 sets of 12 reps,
2 days – This is the week where I began to focus on my core. Since I am
very week in this area, this was, to say the least, a challenge. The next
exercise should be done on a mat on the floor. The workout that I did is:
1) Two-Handed
Kettlebell Swing
2) Kettlebell
Front Squat
3) Kettlebell
Curls
4) Kettlebell
Russian Twist
Targets:
Abs, obliques
Level:
Intermediate
Exercise Detail:
Laura
Schwecherl, author of 22 Kick-ass Kettlebell Exercises,
posted on Greatist.com, explains it like this: ‘Sit down with the legs bent and
feet flat on the floor, about hip-distance apart. Hold the kettlebell with both
hands at the chest, and then lean back to a 45 degree angle. Here’s the fun
part:
Rotate the torso from left to right by twisting at the
waist and swinging the kettlebell across the body.’
[1]
Week 5: Five Exercises, 2 Sets of 12 reps,
2 days: This week, I found out that I had some muscles that I didn’t know I
had. Did you know that there are muscles behind your ears? Go figure. The next
exercise most likely worked muscles that had NEVER been worked before. The
workout that I did is:
1) Two-Handed
Kettlebell Swing
2) Kettlebell
Front Squat
3) Kettlebell
Curls
4) Kettlebell
Russian Twist
5) Kettlebell
High Pull
Target: Shoulders,
Arms, Glutes and Legs
Level:
Intermediate
Exercise Detail:
The Kettlebell High Pull affects both lower and upper body muscles. With this
exercise, you begin the same way that you begin the Two-Handed Kettlebell Swing
by placing the kettlebell on the floor between your legs. You then squat down,
pick the kettlebell up with one of your hands; then, using force from the hips,
pull the kettlebell up to the armpit. (To see a picture of this exercise, go to
http://greatist.com/fitness/22-kick-ass-kettlebell-exercises
and look at #5.)
Week 6: Six Exercises, 2 Sets of 12 reps, 3
days: During this week, because my muscles were getting accustomed to
regular exercises, I added a day. Because my Wednesday is usually a light run,
I included Tuesday as my third day, which meant that I was exercising on
Tuesday, Thursday and Saturday. The workout that I did is:
1) Two-handed
Kettlebell Swing
2) Kettlebell
Front Squat
3) Kettlebell
Curls
4) Kettlebell
Russian Twist
5) Kettlebell
High Pull
6) Kettlebell Kneeling
One Arm Row
Target: Arms,
Abs, Back
Level: Beginner
Exercise Detail: This
exercise is often done using a dumbbell, but I do it with a kettlebell. Use a bench for this exercise and
place one knee on the bench, then bend your back so that it is approximately
90% from the floor. Put your knee and hand on a bench and grab the kettlebell
with your other hand. Lift the kettlebell straight up without moving anything
else than your arm and lower it back down after a short pause. Do this on both
sides, 2 sets, 12 times.
Week 7: Seven Exercises, 2 Sets of 12 reps,
3 days: Once again, I added a leg exercise, the dreaded lunges. But once I
had done this exercise, I found after about 6 weeks that my stamina for a long
run was much better. The workout for this week is:
1) Two-handed
Kettlebell Swing
2) Kettlebell
Front Squat
3) Kettlebell
Curls
4) Kettlebell
Russian Twist
5) Kettlebell
High Pull
6) Kettlebell
Kneeling One Arm Row
7) Kettlebell
Lunges:
Target: Shoulders,
back, arms, abs, glutes, legs
Level:
Intermediate
Exercise
Detail: Stand up straight while holding the kettlebell in both hands, close
to your chest. Take one step forward with one leg and bend your other leg until
your knee hits the floor. (Instead of walking clear across the room, I usually
do one leg at a time.) Do 2 sets of 12 reps on both legs. Kettlebell Lunges
will make you sore, but they help with stamina during the long runs.
Week 8: Eight Exercises, 2 Sets of 12 reps,
3 days: By this time, your routine is about 20 minutes long. To get the
best workout, I go through each
exercise, one after another, without stopping. I will go through each exercise
and do one set, then start over again. The workout for this week is:
1) Two-handed
Kettlebell Swing
2) Kettlebell
Front Squat
3) Kettlebell
Curls
4) Kettlebell
Russian Twist
5) Kettlebell
High Pull
6) Kettlebell
Kneeling One Arm Row
7) Kettlebell
Lunges
8) Kettlebell
Figure 8’s:
Target: Arms,
Back and Abs
Level: Intermediate
Exercise
Detail: The Kettle Bell 8’s are Similar to the Russian Twist, but a little
more difficult. Like the Russian Twist, you begin by sitting on the floor, but
this time, you raise your legs, while balancing on your butt and spread the
legs a little bit wider than before. Grab the kettlebell with the left hand and
swing it around the outside of
the left leg and
then back between the legs. Next, pass the kettlebell to the right hand and
swing it around the outside of the right leg.
This is one complete rotation. Do it 12 times and you have completed one set.
Week 9: Nine Exercises, 2 Sets of 12 reps,
3 days: This week, we go back to our first exercise, but this time, do it
with one hand only. The workout for this week is:
1) Two-handed
Kettlebell Swing
2) Kettlebell
Front Squat
3) Kettlebell
Curls
4) Kettlebell
Russian Twist
5) Kettlebell
High Pull
6) Kettlebell
Kneeling One Arm Row
7) Kettlebell
Lunges
8) Kettlebell
Figure 8’s:
9) One-handed
Kettlebell Swing
Target: Shoulders,
back, hips, glutes, legs
Level:
Beginner - Immediate
Exercise: The
One-handed Kettlebell Swing is the same as the Two-handed except, of course…you
use one hand. Begin with one hand and do 12 reps, then do the other hand. Do
two sets on each side.
Week 10: Ten Exercises, 2 Sets of 12 reps,
3 days: Not much to say about this except we are adding another exercise.
The workout for this week is:
1) Two-handed
Kettlebell Swing
2) Kettlebell
Front Squat
3) Kettlebell
Curls
4) Kettlebell
Russian Twist
5) Kettlebell
High Pull
6) Kettlebell
Kneeling One Arm Row
7) Kettlebell
Lunges
8) Kettlebell
Figure 8’s
9) One-handed
Kettlebell Swing
10) Kettlebell Dead Lift
Target:
Hamstrings, glutes and back
Level:
Beginner
Exercise
Detail: This is a pretty simple
exercise, but challenges some new muscles. Hold the kettlebell loose in front
of you with both hands. Pull up until the kettlebell reaches the top of your
chest, just under your chin, then bring it back down.
Week 11: Eleven Exercises, 2 Sets of 12
reps, 3 days: The workout for this week is:
1) Two-handed
Kettlebell Swing
2) Kettlebell
Front Squat
3) Kettlebell
Curls
4) Kettlebell
Russian Twist
5) Kettlebell
High Pull
6) Kettlebell
Kneeling One Arm Row
7) Kettlebell
Lunges
8) Kettlebell
Figure 8’s
9) One-handed
Kettlebell Swing
10) Kettlebell
Dead Lift
11) Kettlebell
Russian Figure 8
Target:
Arms, glutes, abs, legs
Level:
Intermediate
Exercise
Detail: Not sure if this is the name of this exercise, but it is a
combination of the Russian Twist and the Figure 8 exercises. With this
exercise, we once again sit down with the legs bent and feet flat on the floor,
about hip-distance apart; then hold the kettlebell with both hands at the chest
and lean back to a 45 degree angle. This time, however, instead of rotating the
torso from the left to right, you begin by weaving the kettlebell under and
over the legs, like the figure 8. Once you have gone under and over both legs,
that constitutes one rotation. Do this 2 sets, 12 reps.
Week 12: Twelve Exercises, 2 Sets of 12
reps, 3 days: The last exercise once again builds your upper body and
specifically your shoulders. Strengthening your upper body also helps towards
the back half of a marathon when your upper body can get a little cramped. The
workout for this week is:
1) Two-handed
Kettlebell Swing
2) Kettlebell
Front Squat
3) Kettlebell
Curls
4) Kettlebell
Russian Twist
5) Kettlebell
High Pull
6) Kettlebell
Kneeling One Arm Row
7) Kettlebell
Lunges
8) Kettlebell
Figure 8’s
9) One-handed
Kettlebell Swing
10) Kettlebell
Dead Lift
11) Kettlebell
Russian Figure 8
12) Kettlebell Shoulder
Press
Target: Shoulders,
Arms
Level: Beginner
Exercise Detail: This
was probably one of the most difficult for me because my shoulders are so weak.
Instead of using two kettlebells, I worked one side at a time. With your right
arm, hold the kettlebell close to your shoulder, then lift above your head and
bring it back down. Do this on both sides.
Conclusion
So there you
have it; my version of a great 12 week routine. Not much more to say than this.
2013©Kent Robson
Tips for Success #1
