Week 3 Tips

  1. Beginners - Keep it light, especially if you're new to kettlebell training. The first couple rounds might feel easy, but don't underestimate the power of even lightest set of KBs after you've got a couple rounds under your belt and your HR is steadily increasing.

  2. Intermediate - Grip the bells just tightly enough; don't death grip them. Gripping the bells too tightly can use extra energy unnecessarily. Remember - these are full body movements that work almost every muscle group, so efficiency is key. Loosen your grip a bit on the "pushing" exercises (thrusters and reverse lunges) when the bells are cradled in the front rack position.

  3. Advanced - Be strategic with your rest breaks. Unless you're part human/part cyborg, you will probably need to put the bells down at some point(s) during the 8 minutes. Don't wait until you're completely fatigued to do this; you'll likely end up resting longer if you do. When you feel you're at about a 7-8 out of 10 exertion, set the bells down, take a couple breaths to lower your heart rate, and shake your limbs out a bit; then get back in the zone and keep working.

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About the Author

Contributing Writer

Rebecca Rouse

Bodybuilding.com’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

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