I received lots of great feedback on the Essential Kettlebell Bodyweight Program that I posted on Monday. Thanks for all the comments and emails!
As with any program, there will always be questions and clarification needed, so I've posted the answers to some of the most common questions that I have received over the past few days…
Q: Are these exercises also good for women?
A: Absolutely. I don't differentiate all that much from how I train men and women, although I may add more posterior chain work for females in the form of Glute-Ham Raises, Reverse Lunges and Romanian Deadlifts. Other than that, both men and women will get tremendous benefit from this program.
Q: Is this a 3x per week or consecutive days and then repeat for a 6 day a week routine?
A: The workout is a 3 days per week routine. I think training 6 days per week is excessive. If you want optimal results using this program, then you should be watching your diet and making sure that you are living an active lifestyle – doing other things outside of working out like playing a sport, going for walks, riding your bike, yoga, meditation, etc. In my opinion results are based not on the 3 hours that you spend training, but what you do with the other 165 hours remaining in the week.
Q: Hi…Is there anywhere I can watch the exercises being performed?
A: Check out the links to the videos below on how to perform some of the exercises. I'm in the process of filming the rest of them, so stay tuned.
The Military Press – http://www.youtube.com/watch?v=n2xLbIoylig
The Clean – http://www.youtube.com/watch?v=uwZLHmT4-SM
The Snatch – http://www.youtube.com/watch?v=pTIUt7pKAxs
Pistol Squat – http://www.youtube.com/watch?v=JylEfWR_IgQ
The Get-Up – http://vimeo.com/6248405
Q: I'm a female who has been working with a trainer for 6 years and I still cannot do chin-ups. I think I will never be able to do those exercises, ever. What should I do?
A: Hi Odile, I've filmed a video just for you and everyone else who has emailed me to tell me that chin-ups are impossible. I hope one of these options works out for you. If performing a chin-up has been one of your main goals, you should consider letting your trainer know so that he/she can do all they can to help you achieve that goal.
Check this video that I filmed just for you, Odile…
Q: The gym that I go to only has ONE of each kettlebell ranging in weight from 15 to about 55lbs. How do I do some of the exercises with only ONE kettlebell?
A: The Essentials Program that I outlined is meant to be done with only ONE kettlebell. Having 2 would be a bonus – especially for performing the cleans – but it's definitely not necessary.
Q: I would have guess the windmill would have been on the list. Is there any reason why it wasn't ?
A: I love the windmill, but I don't think it's essential and I think technically it's quite challenging for the average population. I think it'd be more important to master the Get-Up before even considering doing a windmill. To perform a windmill, one would need to have incredible kinesthetic awareness, a very strong core and a lot of hip mobility. In my experience, that's just not something that the average population has. For advanced KB practitioners it's great, but for those who are just starting out, it's not ESSENTIAL.
Thanks so much for all the questions and feedback!
If you have any more questions, please don't hesitate to leave them in the comments section of the blog.
I'll get back to you as soon as you can.
And if you're looking for a proven home fat loss system, don't forget to check out the TT Kettlebell Revolution.
I'm back with another Finisher Friday Video tomorrow!
-Chris Lopez, CSCS, RKC