6-Pack-Abs & Kettlebells
This guy doesn't do cardio.
For years fitness “experts” have been telling us to do endless crunches and sit ups to get great abs.
Combine that with the latest low fat diet and hours upon hours of slow boring cardio and - BANG! Instant 6-Pack Abs, right?
It’s amazing how, if you say something over and over and over again, people - even the most well-informed and educated people - will believe it as the truth.
But as TT KB Revolutionists we know better, right?
So when I get asked, almost on a daily basis, how to lose fat and get six-pack-abs, my answer seems to confuse the “general population”…
1. Perform full-body exercises.
2. Train your abs the way they were meant to be trained (by forcing them to stabilize your torso, not move it or rotate it).
3. Use some form of interval training instead of long boring cardio.
AND THE MOST IMPORTANT RULE OF ALL…
4. Eat REAL, clean food focusing on fruits & vegetables, lean protein and healthy fats limiting grains and refined carbs to a minimum.
That about sums it up in a nutshell and it doesn’t get any simpler than that.
When it comes to training with kettlebells, getting that six-pack is easy if you follow the rules above.
And one of the best exercises to get that 6-pack is the Turkish Get-Up or TGU.
Simply put, TGUs involve you laying on the ground holding a KB vertical with one arm and then performing a series of movements to get you standing upright.
It sounds simple enough, but rest assured, if you use a heavy enough kettlebell and use proper technique, it’s as hard an exercise as they come. And it will challenge you like no other KB exercise out there.
There are 2 variations on how to perform the TGU. Take a look at the video below and see which variation suits your abilities best.
Remember, we train with kettlebells to simplify our lives and to give us an alternative to going to the gym and wasting the precious time it takes for us to drive, park, change, etc, etc. Time that can be spent doing more meaningful and impactful things - like spending time with our families & friends.
The truth about training to get 6 pack abs and a low % body fat is that our results aren’t so much dependant on what we do IN THE GYM, but what we do the other 23.5 hours in the day.
Are we getting enough sleep?
Are we able to handle our stress levels? (Notice how I said, “handle” and not “eliminate” stress. Fact is that stress is a part of life and it’s next to impossible to completely eliminate stress. Learning how to properly handle stress is more realistic.)
Are we eating whole, natural foods?
Don’t get me wrong, exercise plays a vital role in getting lean. After all, it’s still just a matter or calories in vs. calories out - of EAT LESS, MOVE MORE.
But if you’re using KB exercises and training at least 3 times per week, then, from an exercise standpoint, you’re on the right track!
Chris
Great demo of the Turkish Get Up.
I have added TGU to my workouts, doing them twice a week.
It is a great total body exercise that at first glance looks a little silly…
but leaves you dripping in sweat. I do them in 5 sets of 5 with 2 minute water breaks between sets. It is a very challenging exercise. This is why I limit them to twice a week. I also like to throw in a superset of 1-arm snatches and pull ups.
This is a great addition for anyone who is trying to cut bodyfat and gain lean muscle.
Great advice, Doug!
Hi Chris,
I’m thinking of using kettlebells on myself and my clients(I’m a PT in England by the way) my current goal is to get bigger(more muscular) and stronger, I’m averagely strong I think at the moment I weigh 157lbs and bench 220lbs for 6-8 reps usually. What weight kettlebell do you think I should go for? Also what would be get good weight of kettlebell for the average woman?
They can be expensive to buy over here, especially the heavier ones so I can’t afford to buy a full range at the moment. Anyway if you have the time to reply to me I be grateful.
Kind Regards
Leon
Hi Leon
For you, I’d definitely start with a 16kg and really get used to the movements.
For a beginner woman, I’d say 8kg. If you have women that are keen and are relatively strong, I’d say go with a 12kg.
Hope that helps,
Chris
Chris-This is one of the best demonstrations I have seem of TGU. They are one of the hardest exercises I have done. Thanks for showing the variations.
Thanks, Concetta! I appreciate the kind words.
Very Nice. The first variation looks a lot more challenging than how I perform the TGU. Thanks for the informative vid
Chris,
Good work on the kettlebell turkish get-up explanations. Do you ever practice the squatting version of the get-up?
Hi Jerry
Sometimes, just for fun I’ll try the squatting version. I like to try it with 2 KBs (usually my 16kgs, rarely my 24kgs). However, I don’t really recommend them for clients and that’s why I haven’t done a video of them.
Chris
Hi Chris,
Thank you for giving such detailed information such as how to set your shoulder blades. I enjoy learning from your videos. Fitgirl
Chris,
Thanks for sharing the video….quality stuff.
Here’s another question about buying kettlebells. I have experience using them, but I hadn’t added any into my facility over the past few years. I’m thinking that it is time to branch out and add the benefits of them to all of my other tools.
Obviously progression is the eventual name of the game, but quality precedes quantity and intensity, especially with something like TGU’s. As such, I was thinking about going with kettlebells from Muscle Driver, starting with their 4 kg bells, and going up to their 24 kg bells in 2 kg increments (so this would make 10 pairs of bells in total).
Cost is not an issue, so is it reasonable to get the KB’s in 2 kg increments and to only go up to 24 kg bells for now?
Some would probably say that I’d be wasting my time getting all of those extra pairs of KB’s, but do you think that the 2 kg progression would be optimal to allow for smooth progression, as opposed to going with jumps of 4 kg or more? While certain big movements might allow for that, the smaller jumps seem especially beneficial for exercises like TGU’s.
As for going from 4 kg to 24 kg, I figured that this would cover my bases from my least experienced clients on up, and I can always add heavier KB’s over time as needed. But I have gotten the feeling that 24 kg bells would be more than enough for most people, especially on movements like the TGU and when used in a conditioning capacity (not to mention I already have much heavier dumbbells to work with on significantly heavier loading.
Any thoughts would be appreciated, however I understand if your busy schedule or this medium (comments section) does not allow you to respond.
Hey Jack
If cost isn’t an issue (and I believe you said it is not), then I would go with the increasing increments of 2kg for the exact reasons you mentioned. (easier progression of 2kg rather than 4kg).
24kg are a good weight to master for anyone and, like you said again, you can always buy heavier ones if you see the need.
Chris
Wow! Thanks for the tips! I was just going through another plateau because I’m FINALLY as skinny as I’ll ever get, but I’m not gaining muscle & I still have some extra flab I just can’t get rid of. The past few days I knew I was eating wrong but wondering what the right way was & wondering how I’d ever get sexy abs. This post just answered all my questions! Now I just need to stop doddling & buy myself some kettlebells! Thanks again!
Great stuff, Keri. Glad to be of help.
hi chris, finally got to try this , but ran into a small problem. right side went ok, but when i switched sides my hamstring ,which i tore 6 years ago(i`m 47) .told me no way!any way to improvise or modify the drill? thanks your info is great
Hi John
Did you try version #2 in the video (the less hip-mobility-intensive version?). Also, I would really work on getting some soft tissue work done on your bad hamstring (either using a foam roller, a “rolling stick” or having a chiro or PT work on it) and then stretching it (after the soft tissue work).
As much as your instincts tell you to work around it, I’m a huge believer in doing what you can to get it back to as close to 100% as you can so that you won’t be limited.
I hope that helps,
Chris
Chris,
Thanks for sharing the video.
Not sure if my comment went through earlier, so I will ask again. This is another question regarding buying kettlebells. I am looking to add some to my facility. Cost is not an issue, so I was thinking of going with the bells from Muscle Drive in 2 kg increment, starting with 4 kg KB’s on up to 24 kg KB’s. Would this be reasonable to allow for the smoothest progression, while also covering most clients’ needs (especially in terms of finer movements like TGU’s or for conditioning purposes)? I figure that heavier KB’s wouldn’t be necessary for most, and I have much heavier dumbbells in the facility already.
Any thoughts you might have on the range and the increments I was thinking of purchasing would be excellent to hear.
Great stuff, Chris.
Great job breaking down this move! It has helped me pay attention to the steps and stages so that it is more effective when I do TGU myself. When you do these moves correctly, they are so powerful. Thanks Chris!
59twLG I bookmarked this link. Thank you for good job!
Hi Chris, what can you offer as far as advice on how to really work my tummy? I’ve had a hysterectomy and wow Ive gained 22 pounds in 1.5 years. I think its all in my tummy and I’m trying really hard but nothing seems to get me back where I was. I didnt have a tummy that I was proud of but now its really bad. All the advice I’ve seeked and nothing yet. I’m still here trying everything including skipping meals which is probably the worst but it keeps my clothes from fitting so tightly. Please help, I’m desperate. I’m not sure if you can but I will try anything you advise. Thank you!