Monday, 13 April 2009

Kettlebell 5x5 Workout

The 5x5 workout is gruelling under normal circumstances when using a Barbell but imagnie carrying out a Russian Kettlebell 5x5 workout!

The 5x5 workout has been around for many years and is still probably the best workout to build strength and siz. I myself have used the 5x5 workout and nearly doubled the amount I could lift in the deadlift in a matter of three to four months.

The idea behind the 5x5 workout is to carry out exercises with 5 sets of 5 reps on a heavy weight that you can only just achieve the amount of reps, once the full 5 reps are achieve on the 5 sets you add more weight and start again.

Unlike the Barbell 5x5 workout where you can increase weight as things get harder the Kettlebell 5x5 workout has a slight variance where you decrease the speed of your negative to make it harder. You can also reduce the break time between sets to give your body less time to recover which also makes the sets harder.

Below is an idea of a Kettlebell 5x5 workout you could try.

Kettlebell 5x5 workout

Day 1

Military Press
Kettlebell Swing
Kettlebell Squat
Renegade Row
Kettlebell Windmill (3 sets of 8)

Day 2

Kettlebell Squat
Kettlebell Snatch
Kettlebell Bent Over Row
Kettlebell Bench Press
Kettlebell Turkish Get Up (3 sets of 8)

There is only two different training sessions here so you keep alternating between the two with 48 hours rest between. Every twelve week take a week off to recover.