Full body kettlebell workout in just 2-moves!? Ex-SPETSNAZ trainer shows you how – Health News Today
Believe it or not, this probably is the simplest full body kettlebell workout ever: you’ll only need one kettlebell and some willpower to complete this routine. Much like the 10,000 swings kettlebell workout, this 2-move full body kettlebell workout uses compound exercises that work multiple muscle groups simultaneously to cut down on workout time and maximise efficiency. Ready to get fit fast?
The idea for this 2-move full body kettlebell workout came from Pavel Tsatsouline, the man behind StrongFirst. He introduced SPETSNAZ training techniques from the former Soviet Union to US Navy SEALs workouts, as well as those of the Marines and other armed forces in the US. In an interview with Joe Rogan, he mentioned his workout routine only consists of two exercises: kettlebell swings and dips.
Working out at home can save you lot of money but even the best home workout can take up time. This full body kettlebell workout uses only two exercises and one piece of home gym equipment. Use this 2-move wonder to get fit and build muscle at home or in the gym, using only the best kettlebell you can find, and perseverance.
What makes this 2-move full body kettlebell workout effective?
Why those two exercises? First of all, both of them are compound movements and use many muscles at the same time, unlike bicep curls, for example. They also work most muscles in your body: the kettlebell swing is essentially a barbell deadlift alternative that uses more explosive movement, while the bodyweight dip compliments the kettlebell swing perfectly as it works the triceps and the shoulders most.
These two exercises also make Pavel’s workout a super-simplified push-pull workout; it combines a pull movement, the swing, with a push movement, the dip. Our version puts a twist on this because not only we all want big arms and pecs, we also want to use the least amount of equipment and having a multi-gym equipped with a dip station is not considered minimalist, in our books anyway.
So, instead of dips, we’ll do push ups as they work the triceps, the core and the pecs perfectly, maximising the results in the shortest amount of time. In case you need to polish up your knowledge on pushups, take a look at out how to do push ups guide. Push ups are also just as good as bench press anyway, according to science.
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