Over the past few months, my workout partner and I have been increasing the amount of weight we are lifting, specifically when doing bench presses. We have been alternating between a traditional bench press with a barbell, a reverse incline bench press and unstabilized bench and shoulder presses using kettlebells or their dumbbell equivalents.
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Over the past few months, workout partner Michael and I have settled into something of a routine. We usually work out at least 4 mornings per week. One day we focus on abs and light upper body work. One day we hit the upper body combined with sprints and two days we focus on arms, shoulders and the upper body. More recently, we have added leg work into the routine as well.
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Over the past few months, my workout partner, Michael, and I have integrated kettlebell exercises into out morning workouts. We turn to the kettlebells at least three times a week – usually on Mondays, Tuesdays and Fridays. Both Michael and I play in an over 30 basketball league that schedules games on Wednesday nights and Sunday mornings. I generally skip the morning workout on Wednesdays and our Thursday routine tends to be more focused on stretching and cardio as opposed to heavy lifting.
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The kettlebell is a cast iron weight that looks like a basketball with the handle of a suitcase attached. It has become a common addition to fitness and weight training. A kettlebell is a common training tool in Russia. They come in poods a Russian measure of weight that equals 16 kg. ( 36 pounds). There are one, one and a half, and two pood bells and heavier ones called bulldogs. Usually athletes stick to the 32, 24 and 16 kg, bells for their training. It is a lot harder to do a kettlebell exercise than to exercise with dumbbells because the bells require you to pull at least a foot higher.
More on Kettlebell Training – Do The Russians Know What They Are Doing?
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