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Grind To Grow: Try Your Squats And Presses With Kettlebells!


I’ll never forget the first time I squatted with a pair of 32-kg kettle bells on my chest.

It felt like an elephant was sitting on me. The pressure in my gut was immense, and I could barely breathe. Afterwards, my abs were almost immediately sore. I was shocked, because as a competitive weightlifter I could front squat, butt-to-ankles, more than 400 pounds. But these two 70-pound balls of iron made me feel like I was fighting for my life!

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I quickly learned that kettlebells are unjustly overlooked as strength equipment; they are often only favored as endurance tools for high-rep ballistic movements like swings and snatches. They’re equally adept and providing muscular overload on slow, heavy lifts like squats and presses.

Why? It’s simple: Your body knows that to get stronger, as well as to continue burning fat, it must adapt. Heavy kettlebells give it a challenge that is uniquely difficult to overcome. Because of their odd shape, kettlebells actually make the body do more work than traditional implements such as barbells and dumbbells. Sub them out even just for a couple of movements you already do, and you may be surprised at the benefits you receive.

The Toughest Squat You’ve Never Done

The reason the double-kettlebell front squat is so much more challenging than its barbell cousin is due to leverage. Consider the rack position: With a barbell, the load rests near the top of the spine, across the collarbone and the front of the deltoids, just below the head. In this arrangement, the barbell becomes virtually one with the lifter, making it easier to move the external resistance. This allows you to move much more weight.

With a kettlebell, it’s almost the opposite. In the rack, the weight rests low, against the outside of the forearms, with the elbows pointed down rather than out. The bells try to pull your body forward and off-balance, which forces your entire midsection to reflexively contract in order to keep you from folding in half.

If you’ve been lifting—or just reading about lifting—for a few years, you’ve probably heard this same argument used as a reason to do barbell front squats rather than barbell back squats. But the truth is that the simple substitution of two kettlebells—or even just one—for a barbell means your midsection will take even more of a beating. And this has benefits beyond building core strength.

To start with, you’ll become a better squatter. Because the spine is protected due to the increased reflexive core activation from the rack, lifters can usually squat deeper with kettlebells than they would with a barbell. The difference here is one you’ll likely feel on your backside for days after the first time you try it, so consider yourself warned.

Kettlebell Exercises
Watch The Video – 0:44

Grind To Grow

The increased stability demands upon your core musculature during the front squat are also present in other slow kettlebell lifts—or “grinds,” as they’re often called. Look at the double kettlebell military press, for example: The increased demands placed upon your core mean your body has to work harder to stabilize your joints so your prime movers—the lats and delts, in the case of the press—can do their work.

The upshot, as with the front squat, is that you’ll need less weight to make all types of muscles work more efficiently—particularly the crucial stabilizer muscles around the shoulder and other joints. Efficiency, in this case, means they’ll do what they’re supposed to when they’re supposed to do it. To pick one painful example for many lifters, a strong rotator cuff stabilizes your shoulder joint so you can safely bench press. A weak or injured one, on the other hand, keeps you from benching heavy, or from doing it at all.

Double Kettlebell Military Press

I’m also of the opinion that one of the causes of what are commonly called workout “plateaus” are actually stabilizer muscles that are weak or don’t work properly. Faced with a heavy load that might damage the joint, your body intuitively protects itself by shutting down the nerve force to the bigger muscles—the prime movers—that traditionally do the work.

You may have heard similar logic used to tell you why you should train with free weights rather than with machines. Yes, it’s true: Core and joint stabilizer activation happen to a certain extent with any training tool, but both are more intense with a kettlebell, due to the increased muscular activation from the offset handle. Consider them the freest of free weights.

You Only Need One

“Resist the urge to let your stronger side set the pace. Train both sides to be relatively even with each other.”

Want to know what’s even tougher than a double-kettlebell grind? The same movement loaded unilaterally. Working one side of your body at a time, as with a single-kettlebell military press, requires your body to make all the muscles on the side opposite of the load—and especially the core musculature—contract to keep you from being pulled over sideways.

Another interesting result from training with a single-kettlebell is that you can even-out strength imbalances from side-to-side. Often, side-to-side imbalances are responsible for holding back your progress on traditional bilateral exercises like the barbell squat, deadlift, and military press. Many people find a single-kettlebell front squat to be much more challenging on the core than a double front squat. The same thing holds true for the military press.

If you find you have a strength imbalance, resist the urge to let your stronger side set the pace. Train both sides to be relatively even with each other, both in the number of reps and the amount of weight you put over your head. You may feel like you’re holding back at first, but don’t be surprised if your big barbell lifts get stronger as a result.

Grind to Burn

Strength is a worthy goal on its own, and it’s more than enough reason to try kettlebell squats and presses. But getting stronger is also essential for burning fat and getting leaner over the long term.

Think of it as a cycle. The increased muscle activation and range of motion you experience from doing deep, difficult squats and overhead presses demand that more muscles work harder than they would otherwise. When you work harder, you burn more calories. And since training the core, especially in an integrated manner while standing, makes the body stronger, you’ll be able to lift heavier and work even harder in the future—which burns even more calories. And so on …

The downside, if there is one, is that kettlebell grinds are known to leave bruises—on your ego. I think you’ll be just as surprised as I was at just how hard they make you work. But stick with them, and you’ll also be surprised by the fruits of your labor: A stronger midsection, a more powerful and defined body, and more strength you can put to good use.

Swing For The Fences: Kettlebell Training – Burn Fat And Build Muscles!

Make the kettlebell swing your 1-stop shop for increased muscle size, definition, fat loss, and the heart of a racehorse!

Kettlebell Explosion: Harness The Power Of The Kettlebell Swing

Don’t try to learn the kettlebell swing by watching it get butchered in your local gym. Use these drills to nail this powerful movement once and for all!

Meet The Squats: 7 Squat Variations You Should Be Doing

In the old days, there were two kinds of squats: ‘good’ and ‘bad.’ Today, you can shop around between multiple versions of the movement. No more excuses. Get off the machines and give the squat a shot!

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Calum Von Moger’s Armed And Ready Workout

Vital Stats

I’m not interested in looking like today’s bodybuilders. I prefer the classic physiques of guys like Arnold Schwarzenegger, Dave Draper, and Franco Columbu. They had incredible symmetry, great proportions, and amazing overall development. Those are guys I want to look like—but maybe just a little bit better.

In this workout, I’m going to hit arms with an old-school approach to help you build a set of Golden Age guns, from tall biceps peaks to dense, horseshoe triceps. We’re going to put on mass and carve out shape. Our goal isn’t just size. We’re going to build size, aesthetics, proportion, and balance.

I thrive on pushing myself to that next level—breaking past plateaus and goals I’ve set and adding on the reps. If I have it in me, I’ll keep going. You’re not going to grow if you don’t push yourself to the next level. If you want to see results, you have to kick up your training.

Integrate this workout into your program once or twice each week to keep your arms growing.

Calum von Moger’s “Armed And Ready” Workout
Watch The Video – 13:43

This workout is a simple, six-exercise breakdown: three exercises for your biceps and three exercises for your triceps. Start out with higher reps of 12-15 to warm the muscles up, and then taper your reps to the muscle-building range of 6-12 reps for 4-5 sets. Heavy weight and ample volume will ensure a killer pump.

I like to add mass with compound movements and carve with isolation exercises. Start with the compound moves—they’re the best way to work on the mass and the size of your arms—and finish with isolation exercises for detail, cuts, and that added pop.

Calum’s Pro Tips

Barbell Curl

I didn’t have a gym membership until I was 18 or 19 years old. All we had was a barbell, some weights, and some dumbbells. All I knew were barbell curls. Today, they’re still one of my favorite exercises.

I think barbell curls are a great exercise to start an arms workout because you have to employ coordination and balance. There’s no isolation and no machine to rely on, which helps you develop core and overall strength.

“I think barbell curls are a great exercise to start an arms workout because you have to employ coordination and balance.”

Preacher Curl

Concentrate on good form—elbows tight to the pad, no swinging, no momentum&Mdash;and a great stretch on the preacher curl. At the top of this isolation exercise, remember to squeeze your biceps as hard as possible for the ultimate pump.

Stay focused. Just going through the motion won’t get you the physiques of classic bodybuilding champs. Build your mind-muscle connection. Doing so will give you more control and a lasting pump you can feel.

Don’t be afraid to play around with your grip to help hit your biceps from different angles.

Concentration Curls

I like to finish my biceps with the concentration curl. It’s a great isolation exercise that will stretch your biceps and help build high peaks. I like to do them while standing for the added resistance.

When it comes to the concentration curl, contract with as much force as possible, but remember to control the eccentric (lowering) part of the movement. You never want to swing down or simply drop the dumbbell.

French Press (EZ-Bar Skullcrusher)

Keep your elbows as close to your body as possible, and keep them fixed once you get the weight up. I like to bring the bar to my forehead to get a bigger stretch out of my triceps. Explode on the way up and stay controlled on the way down.

French Press

Don’t always feel like you have to stick to a specific number of sets and reps. You may use any workout template as a guideline, but once in a while you have to break the rules and go beyond your “assigned number.” Challenge yourself and grow!

Seated Triceps Press

To really hammer the long head of your triceps, you need to get your arms over your head. Maintain control as you lower the dumbbell behind your head, go down as far as you can to get a really good stretch, and extend all the way at the top. You want the last few reps on your final set to leave you completely gassed.

Dip

Dips are a great finishing exercise. Your triceps are already fatigued, and dips give them that extra, final push. Increase the intensity as needed by increasing the rep count and limiting your rest period.

Attack as many reps as you possibly can, no matter how tired you are.

Calum’s Golden Rule

Not sure if you’re training arms hard enough? Take this test: At the end of your workout, try and touch your shoulders. If your biceps are so pumped up you can’t reach them, you’ve done your job well. If you easily get a hand on each deltoid, you need to keep pushing.

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Calum Von Moger’s Armed And Ready Workout

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Train With Dana Linn Bailey Contest: Winning Back Workout

Sam Wells is one lucky girl. The aspiring women’s physique competitor not only met the first-ever women’s physique Olympia winner, Dana Linn Bailey, she trained with her too. Sam won MHP’s 2013 “Train With Dana” contest, and her prize was spending the day at City Athletic Club in Las Vegas trading reps with her idol.

“When I got the call that I had won, I honestly didn’t know what to do—I just ran around the house crying like a total spaz,” recalls Sam. The day after DLB won the Olympia, Sam was there to meet her. Among flashing cameras and surprise visits from other notable Olympia athletes, such as Kai Greene, the two women got right down to business by crushing a back workout. “Getting to do what I love to do most alongside the person I most look up to was a remarkable experience,” says Sam.

Train With Dana
Watch The Video – 11:09

Although she was depleted and tired from the day before, DLB challenged Sam to do her best. “The thing about Dana is that she is so inspiring,” says Sam. “She makes you feel like you can do it too. There are some people who are discouraging and have a cocky attitude. She’s not like that at all. She’s really uplifting, inspiring, and motivating.”

“I was speechless the whole day—I just tried to take it all in. This day changed my life.”

Follow the workout these two inspiring ladies did together!

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23 Boosts To Workout Intensity

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Train With Dana Linn Bailey Contest: Winning Back Workout

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Your Perfect Body: Visualize, Then Actualize!

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What motivates you during a workout? Not before—not “Oh, my god, I’m so excited to go to the gym right now.” I’m talking about when you’re standing just outside of the power rack. You’re about to get under a bar stacked with 45s that could staple you to the ground in less than a second. What do you think of?

Suddenly all the rules change. That little scare your doctor gave you about what could happen if you don’t exercise isn’t enough to make it happen. It’s no match for the big scare of being crushed by hundreds of pounds if you don’t crush it first. You need something more powerful and direct to turn your flame into a raging fire.

Look at a video of pretty much any record-setting squat or bench press, and you’ll see the lifter camping out for at least 15 seconds or so, and sometimes far longer, as they prepare themselves to make this transformation. And that’s in an ideal scenario, with a crowd watching and urging them on, and a long-awaited triumph in their crosshairs.

In training it’s different. No one is watching, except for maybe a slightly nervous spotter or workout partner. It’s all on you. And if you want to make it through this set and eventually lift something even heavier, you’ll need more than just good form and a good pre-workout to make it happen.

The Image of Strength

Arnold famously saw his biceps as mountains, and pictured himself lifting tremendous amounts of weight with those “superhuman masses of muscle.” But what often gets overlooked in that anecdote is why he favored this type of image. As he told “Muscle Builder” magazine back in the day, it was all about losing himself.

“When you think of biceps as merely a muscle, you subconsciously have a limit in your mind. When you limit yourself to that, it is very hard to get there, and nearly impossible to go beyond,” Arnold said. “But when you think about a mountain there is no mental limit to biceps growth, and then you have a chance of going beyond normal mental barriers.”

If you want to make it through this set and eventually lift something even heavier, you’ll need more than just good form and a good pre-workout to make it happen.

I’ve been in this position many, many times over the course of my training career, and I’ve learned what puts me in the max-strength headspace. Mountains aren’t enough for me; I need to go animal! There are a few scenarios that I envision, but here’s a classic one.

I’m not a fan of house cats—in fact, I’m allergic to them—but I admire big cats, and especially lions. A male lion in his prime embodies strength, power, and aggression. And just as important, we’ve all seen enough images of lions in our lives to be able to recall one vividly on a moment’s notice.

When I walk toward the power rack, I see the lionesses move aside. I get under the bar, look the water buffalo straight in the eye, and then we go to war! Nine times out of 10, the pride gets fed, but sometimes that damn buffalo gores me. When that happens, I step back and tell myself I’ll get him next time. And I mean it.

Are animals not your thing? Make it more personal. Imagine a situation where everything you hold dear is on the line. Picture someone holding a gun to your head, or worse, to the head of someone you love. You don’t have a choice; you simply must pump out those extra reps in order for this nightmare to end.

After the set, picture yourself kicking the crap out of that guy. I promise you, if you let yourself go to dark places like this, you will be rewarded for your efforts.

You don’t have a choice; you simply must pump out those extra reps in order for this nightmare to end.

Get Big On the Big Screen

Intense visualization isn’t for everyone. And even the most imaginative of us need to mix things up, so we don’t get too far out there. Enter videos.

Last March, Bodybuilding.com held an NCAA-style bracket tournament of the best and most motivating training montages. It ended up being Rocky films versus Rocky films all the way through. Everyone has their favorite, but “Rocky IV” ended up with the crown.

Over the last 29 years, countless strong people have channeled these six minutes to find new levels of strength and unbridled intensity.

Rocky IV Training Montage
Watch The Video – 06:27

If you’re partial to fight imagery, like I am, something more brutal might be necessary before you head out to the weight room. I love the scene from “Immortals” where Theseus leads his army into battle and runs full speed at the enemy. This one’s good if you have a lot of reps ahead of you:

Epic Battles from Immortals
Watch The Video – 03:43

A max-strength day? The first fight scene in Troy is great before a big weight. A terrifying opponent falls, and there’s never a doubt who will prevail.

Troy: Achilles vs Boagrius
Watch The Video – 02:03

The New Classics of Motivation

Part of Rocky’s charm, of course, is that when the movie came out, he stood alone. To paraphrase an old country song, he was motivation before motivation was cool, before “fitspiration” was a thing. Today, countless online videos are made specifically to help you—or at least the person in the video—train harder.

Looking for an extra inch on your arms? Then command your biceps to grow like YouTube sensation CT Fletcher does.

I Command you to Grow!
Watch The Video – 07:19

Had it up to here with haters? Then dedicate your workout to them, like Kali Muscle does. If it can help a man move 275 pounds with just his arms, it must be powerful stuff!

Kali Muscle 275-lb. Barbell Curls
Watch The Video – 01:17

Everyone has their own trigger; the trick is finding it. What makes a heavy weight turn into a light one for you? Is it a classic like “Pumping Iron,” one of Ronnie Coleman’s old school videos, or are you “Driven Beyond Strength” with DeFranco?

Are you one of those rare ones who can get motivated by something as simple as a big number or the goal of looking swole for an upcoming event? Let us know in the comments!

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About The Author

John Paul Catanzaro is one of Canada’s leading health and fitness authorities. He is a CSEP Certified Exercise Physiologist.

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Your Perfect Body: Visualize, Then Actualize!

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Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

As you progress through the program, push yourself from 30 to 40 seconds of high-intensity work for every minute of low intensity.

Today’s interval workout is the last training day of Elite Body. It’s no time to slack off or sandbag. Now is the time to push harder and sprint faster. Think of the last three weeks as practice rounds leading up to this one workout. It’s time to show the world (and yourself) what you can do and how you’ve improved!

  • Warm-Up
  • Jogging-Treadmill Jogging-Treadmill Walking, Jogging, or Rope Jumping
    5 minutes
  • IntervalsIntervals Dynamic Sprint Drills: A Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: B Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: Straight-Leg Short
    20 meters
  • IntervalsIntervals High Knees
    20 meters
  • Intervals Intervals HIIT Cardio
    10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipment
  • Cool-Down
  • Jogging-Treadmill Jogging-Treadmill Walking
    5 minutes

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

 

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

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Arnold Schwarzenegger Blueprint Trainer Day 42

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You’re a full six weeks into Arnold’s Blueprint, and you’ve definitely earned another day off. Rest up, eat up, and don’t exert yourself any more than necessary. You’ve got only a dozen workouts left!

Last week we took a gander at Arnold’s first commercial, which was nothing more than a tiny cameo in a nondescript early 1970s Chevy spot. While he would never be a well-known commercial actor in the United States, Arnold more than made up for it in Japan, where he unforgettably pitched everything from coffee to Cup-O-Noodles to beer during his Mr. Freeze days in the 1990s. Luckily, the Internet has preserved the results.

Make sure to watch this entire clip. It only gets better as it continues.

Previous | Main | Next


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Check out these awesome articles by some of the best writers in the industry.

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Arnold Schwarzenegger Blueprint Trainer Day 42

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