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Kettlebell Power Workout
Kettlebell training is a simple but extremely effective way to build athletic strength and power. Try this kettlebell workout for power and overall fitness.
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Developing Power With Kettlebells
By Dave Bellomo
As a drug-free powerlifter of 15 years, I developed a good foundation with the basic lifts: squat, bench, and deadlift. Around that core I'd do a lot of rows, overhead presses, and various other assistance work. Occasionally I'd work with some cleans and snatches to give me a change and add some explosive work to my program.
During the last few years, however, life happened. I now own a small gym and have three beautiful daughters. I no longer have the time or the ability to recover from super heavy squats or deadlifts.
Still wanting to compete in something with some guts, I started practicing judo. Though my powerlifting foundation gave me a strength advantage over my opponents, I lacked speed and stamina. That's when my coach turned me onto kettlebells. After he gave me a quick lesson on kettlebell cleans and snatches, I was hooked. My grip strength increased dramatically, as did my hand speed and overall body power. I was able to execute throws and pick-ups with much more explosiveness than ever before.
A few of us in the Golden Dragon Judo Club started experimenting with different workouts. I reasoned that since a tournament would consist of three to five matches each lasting 3 to 5 minutes our kettlebell training should be comparable to that over time. I started our working with a 48 lb. kettlebell throughout the day and tried to accumulate around 200 cleans and snatches total. This helped but I later moved to what I'm doing currently and the results are unbelievable. Without dieting, the fat started dropping off of me. My stamina is better than ever, and I've got speed and athleticism that I haven't had in 10 years.
My current program is as follows:
66 lb. Kettlebell
15 cleans each hand
20 sumo deadlifts into a row to chin
15 one-hand presses overhead each hand
20 sumo deadlifts into a row to chin
5 minute break
Repeat 5 times, 3 times per weekOff Days (2 x a week)
Bench
Dumbbell Bent Row
Standard Military Press
Chin-ups
Squat
Abdominal workout
Work up to heavy set of 5 on everything except Abs.If you are a grappler or your body is in need of a drop kick, kettlebells may be the answer. Many a strong man built their physique with kettlebell training. Give it a try; who knows you just might reawaken a lost art and renew your zeal for training.
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