Research shows performing kettlebell exercises can improve functional strength, lower inflammation, and more. These cute teapot-shaped weights are worth picking up, swinging around with a kettlebell swing, and including in your weekly workout routine. Fitness buffs like Joe Rogan swear by the humble kettlebell.
Rogan has worn many hats over the years, from American podcaster and comedian to actor, television host, and UFC color commentator. Staying in shape is important for Rogan to keep up with his busy schedule, and recently on his JRE podcast, he shared how he also picks up those kettlebells to power up and stay fit. He goes with the flow and how he feels when choosing an activity, working out five days a week, and incorporating weightlifting, kickboxing, yoga, and more.
Rogan explains that he doesn’t max out or go to failure, rather, he keeps it clean and controlled with plenty of rest in between sets. If you’re ready to pick up those kettlebells, let’s take a look at Rogan’s kettlebell workout.
You can find the workout through Onnit in the eBook The Facts of Life with Joe Rogan. You’ll need one or two moderate to heavy kettlebells.
Aim for two sets of each movement to help you warm up.
For this workout, perform three to five sets of each exercise in any order you like. Go for weights that are your seven or eight rep max per set and stick to performing only five reps in a set. Make sure you’re resting between sets and maintaining proper form.
You can substitute chin-ups for dead hangs if you’d prefer. Try a one-arm overhead squat using one kettlebell to fine-tune your stability, or work both arms with two kettlebells to optimize your strength.
I like the humble kettlebell, not only because it looks like a teapot, and I’m British, so I love tea. It’s also because I enjoy fun moves like kettlebell swings for stretching and strengthening my back, shoulders, and more. For me, it feels easier and more secure to wrap my hand around and grip the kettlebell handle. You can choose from numerous kettlebell exercises targeting specific muscle groups, from the Goblet squat to the Turkish get-up. Many of these moves work most of the muscles in your body.
There’s a good reason why plenty of elite runners are adding kettlebell exercises to their workout plans. Let’s explore some of the best moves for runners and why.
What is a kettlebell?
If you’ve been told to “go pound sand” lately, the circumstances surrounding that dismissive directive probably weren’t pleasant. In the context of sand training, though, that directive takes on a whole different meaning, especially when it comes to possible strength training benefits.
Sand training isn’t new, but it’s different. That’s one reason it’s been embraced by multiple segments of the fitness community (e.g., the CrossFit crowd), not to mention the companies that are eager to supply products. It can be a great way to change up a routine that’s gone stale or even put together a completely new routine, so let’s take a closer look at how it works, what’s involved, and some of the unique challenges it offers.
How sand training works
Research shows us how targeted resistance training helps build muscle size and power. Just like protein and weightlifting, creatine is also widely talked about in powerlifter circles and among gym enthusiasts.
Studies highlight how creatine supplementation can increase muscle mass, but how long do you have to take it to see results? Does it take months of supplementing to feel stronger? Of course, the exact time varies depending on the individual, but an interesting study shows it could be less time than you think.
How long does it take to work?
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