The 5 Best Pull-up Alternatives (How to Do Pull-ups Without a Bar)

The 5 Best Pull-up Alternatives (How to Do Pull-ups Without a Bar)

  January 29, 2021    Pratik Bandagale

---

So you want to do a pull-up but don’t have a bar?

Or maybe you just don’t quite have the strength yet to hoist yourself up?

Either way, no problem!

We’ve been teaching people how to do pull-up alternatives in our Online Coaching Program, with “no-bar pull-ups”. Today, we’ll show you all these tried and trusted workarounds.

Here’s what we’ll cover:

• How to do pull-ups without a bar (5 pull-up alternatives)
• The 6 best pull-up alternative exercises (How to get your first pull-up)
• What is the easiest type of pull-up? (Start with chin-ups)
• When should I do my pull-up alternatives? (Next steps)

By the way, all of these pull-up alternatives can be done in our sweet new app. Why not learn how to lift yourself up (even without any equipment) while you build your very own superhero?

You can test drive it for free (no credit card needed) right here:

Alright, let’s do this thang.

How to Do Pull-ups Without a Bar (5 Pull-up Alternatives)

The video above comes from our Chin-up Challenge (which you can do in our app). 

Coach Jim walks you through 5 different levels of pull-up alternatives, depending on your experience level and what items you may have lying around the house.

Pull-up Alternative #1: Doorway Rows

Our first alternative is to simply use your doorway for bodyweight rows. 

To perform a doorway row:

• Stand in front of your doorway and grab both sides.
• Place your feet a little closer to the doorway, so you’re leaning back.
• Sit back so you put weight on your arms.
• Pull yourself forward.

That’s it. The more you lean back, the tougher this will be.

To start, you can also just hang back to start building some “pull” strength.

Pull-up Alternative #2: Towel Doorway Rows

Our next alternative is to do doorway rows, but this time using a towel.

The towel might help you lean back even further, creating a more challenging exercise.

Take a towel, and fold it twice lengthwise. Then take your long, folded over towel, and tie it around the door on the handle opposite side of you.

Make sure the door opens AWAY from you. You don’t want the door accidentally opening, which could cause an unexpected tumble.

Once you have your towel secured around the doorknob, perform rows by using each side of the towel.

Pull-up Alternative #3: Inverted Rows with Chairs

For this pull-up alternative, you’re gonna need two sturdy chairs and a broomstick (or dowel).

We’ll be combining them together, Voltron style, to form our own row station:

The important thing here is the setup. Give your newly created station a few gentle pushes to check the integrity of the structure. Only when you feel confident should you start performing inverted bodyweight rows. 

Pull-up Alternative #4: Towel Pull-ups

Now, we’re gonna start doing some actual pull-ups…with towels.

You can either use a couple of sturdy handtowels or washcloths. 

Tie an overhand knot in the corner of both towels, which will be used as your anchor.

Then place these knots over a door and close it. Make sure the knots are secure before you start doing your pull-ups.

Again, you’ll also want to make sure the door opens AWAY from you.

Doing towel pull-ups is going to be a great way to improve your grip strength, although if you find them a little too tough, you can use a stool to support your feet as you lift. This will help as you build strength.

Pull-up Alternative #5: Strap Pull-ups

You may or may not have some Forearm Forklifts hanging around, but if you do, you’ll have the perfect equipment for a pull-up alternative.

Forearm Forklifts are made to help you and a friend lift heavy furniture or equipment, but Coach Jim has discovered they’re also pretty useful for doing pull-ups.

They have loops designed to hold your arms, which makes them easier to grip than a towel.

Tie a knot in them just like you would with a hand towel and use it to anchor against your door. 

For more ideas on how to train with items you may have around the house, check out How to Build a Home Gym (When All Equipment is Sold Out).

The 6 Best Pull-up Alternatives (How to Get Your First Pull-Up)

This section is taken from our guide “Get Your First Pull-up.”

If you can’t quite hoist yourself up yet, don’t fret!

We’re going to work on increasing your “pull” muscles through a series of pull-up alternatives.

First up…

Level 1 Pull-up Alternative: Bent-Over Dumbbell Rows

Bent-over dumbbell rows: 

• 8 reps each arm (or as many as you can do)
• Rest for a 2-minute break
• Do another set
• Repeat until you hit 3 sets

What weight should you start out with initially?

Whatever allows you to get to at least 5 reps a set.

Once you can do 3 sets of 8 reps (each arm), it’s time to pick up a heavier dumbbell.

This will allow you to get stronger and stronger. 

When you can lift a 25-pound (10kg) dumbbell or heavier, consider moving up to the next level.

Level 2 Pull-up Alternative: Inverted Bodyweight Rows

Bodyweight rows are the PERFECT precursor to pull-ups – they work the same muscles, and have you lifting your own bodyweight, just at a different angle.

Our goal here will be to work towards a lower and lower angle, increasing the difficulty of the movement.  

So at first, we’ll do rows with the bar higher up:

Then we’ll progress to getting the bar lower:

As soon as you’re doing bodyweight rows where your body is at a 45-degree angle or lower, you can progress to the next level. 

Level 3 Pull-up Alternative: Assisted Pull-ups

At this point, you are going to start actually doing pull-ups…with a little bit of assistance.

We’ve got a few options for you.

#1) Assisted Pull-ups with Chair

Either one foot or two on the chair, depending on your needs. Your feet are ONLY there for support, use your upper body as much as possible.

#2) Assisted Pull-ups with an Exercise Band

You can get different types of exercise bands with different levels of strength, or a variety pack for easy progression.

Put your foot in the exercise band and pull yourself up.

#3) Assisted Pull-ups with a Partner

Have a friend hold your feet behind you and help you complete each rep. Have them use the least amount of help possible to get you through your workouts.

Once you’re comfortable doing a form of assisted pull-ups, and can do about 10 repetitions, it’s time to advance to the next level.

This is probably the TOUGHEST level before getting your pull-ups. If you get stuck on “assisted pull-ups” and “assisted chin-ups”, you’re not alone. This is where most people get stuck.

We work hand-in-hand with people like you to get them their first pull-up in our Online Coaching Program. If you don’t know how to fit these movements into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!

Level 4 Pull-Up Workout: Negative Pull-Ups

Our next level on our path for a pull-up is what we call “negative pull-ups.”

1. Grab onto the bar with an overhand grip
2. Jump so your chest is touching
3. Slowly lower yourself under control until you’re at the bottom of the movement.

As you continue to lower yourself down, you’ll build strength, eventually creating enough muscle so you can pull yourself up.

If you want more specific instructions on any of these levels or movements, check out our guide “Get Your First Pull-up” for more. 

What Is the Easiest Type of Pull-Up? (Start With Chin-Ups)

The easiest pull-up variation for you to attempt will likely be the chin-up.

That’s why we have a Chin-up Challenge in our app, because we feel Rebels will have an easier time lifting themselves up with this variation, compared to a traditional pull-up.

For reference:

A CHIN-UP is when your hands are facing towards you:

A PULL-UP is when your hands are facing away from you:

Chin-ups are generally easier to perform than pull-ups, because the wider grip of a pull-up isolates your lats, which means you get less assistance from your biceps.  

Start with chin-ups. Once you get comfortable doing them, you can then work on more advanced variations. For ideas here, check out our guide How to Do a Pull-up.

When Should I Do My Pull-Up Alternatives? (Next Steps)

Generally, you want a 48 to 72 hour resting period before returning to train the same muscle group.

So take at least a day off before working on your “pull” muscles again.

This allows the area to heal properly so you can grow stronger.

When we designed a training routine for Nerd Fitness Prime members for part of the Chin-up Challenge, we aimed for three workouts a week.

If you’re trying to get your first pull-up or chin-up, this would be a good goal. 

So for example, you could do:

• Monday: Bodyweight Rows
• Wednesday: Chin-up Negatives
• Friday: Dumbbell Rows

You could also do Tuesday, Thursday, and Saturday.

Even just working out Monday and Thursday – twice a week pull-up training – would allow you to see some great progress.

Feel free to do whatever works best for you.

If you want any more help with designing your workout, we got you.

Check out the option that best fits your goals:

Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our 1-on-1 Online Coaching Program! 

For example, let’s say you find yourself stuck indoors during a pandemic, and you want somebody to custom-build you a workout program based on the equipment and furniture you have. That’s where an online coach is a game-changer! 

Personally, I’ve been working with the same online coach since 2015 and it’s changed my life. You can learn more by clicking on the image below: 

Option #2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!

Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Plus, it’ll teach you how to do pull-ups, even if you have zero experience (or any equipment). 

Try your free trial right here:

Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Enlist below and we’ll send you our free Strength Training 101: Everything You Need to Know:

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

Alright, now I want to hear from you!

Can you currently do a chin-up or pull-up?

What’s your favorite pull-up alternative?

Am I missing any tips or tricks for pull-ups without a bar?

Let me know in the comments!

-Steve

PS: If you want more pull-up goodness, make sure you check out:

• Get Your First Pull-Up (30 Day Progression Plan)
• How to Do a Proper Pull-up
• 5 Common Mistakes When Doing Pull-ups

###

 

Photo source: Kermit and Pink Panther, Mouse Hanging, Scarlet Spider-man

from Nerd Fitness https://ift.tt/31jdAFq

Read More

Friday Faves

Friday Faves

  January 29, 2021    Pratik Bandagale

---

Hi friends! Happy Friday! I hope you’re having a wonderful week. It’s been a bit busy on the family front lately, but I wanted to pop in and say hi, and share a quick Friday Faves.

Something exciting from this week:

Tucson got SNOW! All of my east coast friends are probably like meh but in Tucson, snow is a serious novelty. The girls were able to chase snowflakes in the backyard, shrieking with happiness. The snow didn’t stick on our side of town, but it did in many parts of Tucson. The contrast of saguaro cacti and fresh snow is always surprising and majestic.

Thank you so much to those of you who have joined Fit Team already! Don’t forget that enrollment closes on Monday and you get a free bonus meal plan and HIIT & Strength video if you sign up before tomorrow. Check out all the details here. 

It’s time for the weekly Friday Faves party! This is where I share some of my faves from the week and around the web. I always love hearing about your faves, too, so please shout out something you’re loving in the comments section below.

Read, watch, listen:

If you haven’t listened yet, check out my skincare podcast with Danny Neifert here.

We finished Schitt’s Creek last weekend and I have so many emotions. I’m mourning the fact that it’s over! I feel like this series is everything I’d needed over the past year. It’s lighthearted, hilarious, witty, heartwarming, and I couldn’t decide which character I enjoyed the most. If you have any idea for something the Pilot and I can watch next, please send my way!

How do you preserve family recipes?

Just for kicks:

This gave me a good laugh. (Who can still remember how to play “Hot Cross Buns” on the recorder?)

We finished this beautiful puzzle! It was an xmas gift to the girls from my mom and it gave us a couple of nights of rainy weather entertainment. Turns out P is a huge Fleetwood Mac fan. We played music, sipped on wine (cocoa for the nuggets), and worked on this.

For the girls, I think destroying the puzzle before putting it back into the box is even more satisfying than finishing it.

Fitness + good eats:

Quick bodyweight HIIT workout you can do at home.

Making this avocado kale Caesar salad.

Cauliflower recipe roundup.

Home workout for runners.

Beauty, fashion, + wellness:

Valentine’s nails! I went to see my favorite guy (if you’re in Tucson and need a rec lmk) and asked for little hearts. This is what he did and I absolutely love it.

Equilibria sale! They’re doing a special offer just for my followers through the weekend. Use the code FITNESSISTA25 for 25% off sitewide. I highly recommend their new Body Box if you just want to try topical CBD options. It contains their mineral salts (they smell lovely and are great for sore muscles), the daily treatment oil (facial oil that can help with dry skin, breakouts, irritation and chapped lips) and the relief cream (it helps me a lot with topical pain).

The daily drops are my very favorite and they just released three new flavors in their indulgence collection: peach gelée, mint chocolate truffle, and strawberry shortcake. Mint is my top flavor and I can’t wait to try these new ones. Check it out here and use FITNESSISTA25 for 25% off the entire site!

Hope you have a happy Friday and a relaxing weekend.

xo

Gina

The post Friday Faves appeared first on The Fitnessista.

from The Fitnessista https://ift.tt/3aiK1HH

Read More

The 20 Minute Beginner Kettlebell Workout: Try This Simple Workout at Home or Anywhere!

The 20 Minute Beginner Kettlebell Workout: Try This Simple Workout at Home or Anywhere!

  January 28, 2021    Pratik Bandagale

---

This simple beginner kettlebell workout will blow your mind.

How do I know? Because ours will teach you how to handle a kettlebell using Mega Man and Mario references.

In today’s guide, we’ll go over the following (click to go right to that section):

• The Nerd Fitness 20 minute Kettlebell Workout (with video demonstration)
• The 6 Best Kettlebell Exercises for Beginners
• What type of kettlebell is best? What is the best kettlebell weight for me?
• Can you lose weight with kettlebells?
• Download the Kettlebell Worksheet!

These are the types of programs that we create for our 1-on-1 Online Coaching Clients, and we’re getting amazing results for people. 

And make sure you download our Kettlebell Worksheet!

Grab Your Beginner Kettlebell Routine Worksheet!

• Complete this workout at home or gym with 1 kettlebell.
• Avoid the common mistakes everybody makes when doing kettlebell exercises.
• Build strength, burn fat, level up your life!

The 20 Minute Beginner Kettlebell Workout (with Video Demonstration)

Once you’ve watched the video above (featuring Matt Shortis, a lead trainer in our 1-on-1 Coaching Program) here’s a quick recap with repetitions for the workout here:

COMPLETE THE FOLLOWING CIRCUIT 3 TIMES:

• 8 Halos (each side)
• 10 Goblet Squats
• 8 Overhead Presses (each side)
• 15 Kettlebell Swings
• 8 Bent Over Rows (each side)
• 6 Front Rack Reverse Lunge (per side)

This Beginner Kettlebell Workout is what’s called a circuit (you can learn all about circuit training here). That’s just a fancy term for doing a workout like so:

• 1 set of exercise A, go immediately to
• 1 set of exercise B, go immediately to
• 1 set of exercise C, and so on…
• Repeat from the top!

Your long term goal should be to do 3 full circuits back to back for a complete workout.

4 if you’re on fire, like in NBA Jams.

If you can only go through it once or twice, that’s okay too!

And if you need to take a break at any time between sets or after a circuit, do it! You do you.

Prior to jumping into the kettlebell circuit, don’t forget to do some mobility warm-up (you can see our warm-up routine here):

Nothing too crazy, just something to “grease the groove” and get your body used to movement so you don’t pull any muscles once you start swinging the kettlebell.

In other words, preparing your muscles and joints to move some weight around!

A few minutes of running in place, air punches and kicks, some jumping jacks, and arm swings, should get your heart rate up and your muscles warmed for the Kettlebell Workout.

You can do all of the workout with one single kettlebell, from anywhere.

We’ll go over each more in our next section, so you can perfect your kettlebell technique.

When you’re done, do some light stretching to cool down. A couple of yoga poses would suffice. Make sure you drink water too.

Feel free to go through this routine at least once a week, and up to 2-3 times a week, with a day off between.

Remember, you don’t build muscle when you’re exercising, you build muscle when you’re resting.

Your muscles are broken down when you strength train, and then they rebuild themselves stronger over the following days of recovery!

If you just can’t sit still, feel free to do some fun exercises, go for a walk, or do one of these off-day activites.

Don’t forget to download our Beginner Kettlebell Worksheet, which covers the above sequence from Coach Matt.

You can print it out and track the number of sets and repetitions you complete, which will help ensure you progress in your training.

You can grab yours free when you sign up in the box below:

Grab Your Beginner Kettlebell Routine Worksheet!

• Complete this workout at home or gym with 1 kettlebell.
• Avoid the common mistakes everybody makes when doing kettlebell exercises.
• Build strength, burn fat, level up your life!

The 6 Best Kettlebell Exercises for Beginners

Let’s go over each exercise in the 20 Minute Beginner Kettlebell Workout: 

#1) KETTLEBELL HALOS

1. Grab the kettlebell with two hands on the handle.
2. Raise the kettlebell above your head.
3. Move around your head like you’re tracing a halo.

Tip from Coach Matt: with your halos, remember to keep the movement smooth. You don’t want to accidentally slam your head with the bell.

#2) KETTLEBELL GOBLET SQUAT

1. Grab the kettlebell with two hands “by the horns,” aka the handle.
2. Keep your elbows in tight and your feet about parallel.
3. Then lower down like you would in a bodyweight squat.
4. Reverse the movement to raise back up.

Tip from Coach Matt: for the goblet squat, focus on depth. It’s more important to practice doing a full squat than to pump out reps. If you can’t make 10, don’t stress it. Do what you can.

#3) KETTLEBELL OVERHEAD PRESS

1. Grab the kettlebell with one hand, with the handle going down your palm (if the handle is too close to your fingers it’ll pull your wrist down).
2. Press straight up with your fist driving the movement (your fist would be pointing up the entire time).
3. Reverse the movement and bring the kettlebell back down. Then repeat.

Tip from Coach Matt: when doing the overhead press, get tight. Tightening your muscles will engage your core, offering a fuller body workout.

#4) KETTLEBELL SWING

1. Get down into a bent-over, flat-back position and grab the kettlebell with both hands from the handle.
2. Swing the kettlebell behind you, then get ready to jump up.
3. Jump up (without leaving the ground) and swing the kettlebell up. You should be standing tall at the peak of the movement.
4. Reverse the movement and bring the kettlebell back down and behind you.
5. Repeat.

Tip from Coach Matt: during the kettlebell swing, focus on hinging your hips. The swing is like a deadlift movement, so you should feel it in your hamstring and glutes.

#5) BENT OVER ROW

1. Get down into a bent-over, flat-back position and grab the kettlebell with one arm.
2. Pick up the kettlebell by driving your elbow up into your rib cage.
3. Lower the kettlebell back down by reversing the movement.

Tip from Coach Matt: try to keep your back straight and stomach tight during the row. This will help engage your legs for stabilization as you pull the kettlebell towards your stomach.

#6) FRONT RACK REVERSE LUNGE

1. Grab the kettlebell with one hand and rest the weight between your arm and chest.
2. Step your leg back (the same side your kettlebell is on) and lower down until your shin is parallel-ish with the ground (or as low as you can).
3. Spring back up to your starting position.

Tip from Coach Matt: for the lunges, again keep your back straight. By keeping your shoulders back, you’ll get a fuller body workout when you come in and out of your lunge.

Boom! There you have it.

The 6 best kettlebell exercises for beginners. 

If you want someone to review your form on any of these kettlebell movements, or you’re looking to level up your kettlebell game, our coaches can do just that! Our spiffy mobile app lets you send a video of your exercises directly to your coach, who will provide feedback so you can perfect your technique.

In case you’re still on the fence about grabbing a kettlebell, let’s dig into them a little bit more.^[1]

What Type of Kettlebell Is Best? What Is the Best Kettlebell Weight for Me?

So you want to buy a kettlebell, eh?

They come in all sorts of materials, in all sorts of shapes, and in all sorts of sizes.

Which one you pick will come down to your personal preference, your budget, and your experience with kettlebells.

Let’s contemplate the following when picking the right kettlebell:

#1) Standard vs.Competition. A standard traditional kettlebell will be cast iron, and as the weight goes up, the dimensions go up.

For example, a 16kg (35 lb.) bell will be larger than a 6kg (15lb) bell. This isn’t true for competitive kettlebells.

No matter their weight, competitive kettlebells will have the same dimensions for bell shape, base, and handle width.

So the 16kg will look just like the 6kg. This can be helpful to make sure you are consistent with technique.

#2) Weight. In general, pick a weight that allows you to complete a workout with good form.

When in doubt, start with a lighter weight, as you can always increase the weight/size later. If you’re forcing me to pick one for you, knowing NOTHING about you, I’d say consider purchasing a 16kg if you’re a male or 8kg if you’re a female.

Now, this isn’t an exact science, and we are all unique snowflakes. If you think you’re stronger than average, go heavier. Not quite there? Go lighter.

#3) Ballistic vs. Grind. You’ll often hear the terms ballistic and grinding in kettlebell workout discussions, for fast and slow movements respectively.

Ballistic movements would be quick, like the kettlebell swing.

Grinding movements would be slow, like the overhead press. For ballistic movements, you might actually want a heavier kettlebell, to help with momentum.

For grinding movements, less weight might be in order to help with control.

For now, if you are just starting out, go ahead and stick to one kettlebell. Branch out as you advance in experience.

#4) Handle. This is where quality comes into play. You’ll be doing many, many repetitions with your kettlebell.

If the handle has rough edges, you’ll feel each and every one of the movements cut into your hand.

Not fun.

Quality matters when it comes to handles. So we’ll chat about ideal brands in a moment. I’ll end our discussion on handles by saying they are generally standardized at 35mm for thickness.

Use this as your baseline for differences when comparing bell grips.

Okay, let’s talk about kettlebell brands:

#1) Cap Barbell. This would be an ideal first kettlebell. Not too expensive and decent quality, Cap Barbell kettlebells can be found on Amazon or at any Walmart.

The Cap Barbell is the most highly reviewed and reasonably priced kettlebell we have encountered. Do you have any experience with one?

Let us know in the comments if you like it!

#2) Kettlebell Kings. You see Kettlebell Kings ranked as some of the best bells out there. Not a bad price for the quality.

Plus, they offer free shipping in the US, which is nice since you’re essentially mailing a cannonball.

#3) Dragon Door. Some call Dragon Door the gold standard of anything and everything “kettlebell.”

I wouldn’t disagree, but expect to pay for it.

#4) Onnit. Onnit rocks, and they offer good quality bells that are quite popular.

And… they sell a Darth Vader one.

I know, I should have started with that.

OUR ADVICE: Before you go buy an expensive kettlebell, check your gym!

I bet it has kettlebells, and you can try out different brands/ sizes/ weights/ styles to see which one you like the best.

Afraid of going? Here’s how to train in a gym.

Don’t care about buying your bell new?

Check out Craigslist or a used sporting goods store like Play it Again Sports for a previously owned kettlebell from a person who no longer needs it.

A used kettlebell is still a kettlebell.

Crafty? Build your own!

Here’s a video on how to make a kettlebell:

If you make your own kettlebell (be careful – you don’t want it breaking mid-swing!), please email me. I would be so pumped!

And if you need help with ALL of this and just want somebody to tell you how to train, I got you covered too.

Can You Lose Weight with Kettlebells?

If you’re trying to lose weight, a kettlebell and the workout routine above would be a great part of the plan!

The other part of the plan should be your nutrition.

As we lay out in our Coaching Program and our massive guide on “Healthy Eating,” we believe that proper nutrition is 80-90% of the equation for weight loss.

No joke.

It’s by far the biggest factor for success.

So will you lose weight training with kettlebells?

Maybe!

If you fix your diet AND begin to incorporate our kettlebell routine a few times per week, you’ll will find yourself building muscle, losing fat, and getting stronger!

So how do you fix your diet?

Great question.

Whether you choose to follow a Keto Diet, Paleo Diet, Mediterranean Diet, or something like Intermittent Fasting, the best path will be up to your goals, your situation, and your habits.

Here are some basic tips though (as we cover in our Beginner’s Guide to Healthy Eating):

1. If your goal is weight loss, you have to eat less than you burn each day. This can be through eating less and burning more (from the kettlebell workout above)
2. Processed foods and junk food make it really tough to lose weight: They have lots of calories and carbs, low nutritional value, don’t fill you up, and cause you to overeat.
3. Vegetables are your friend. If you don’t like veggies, here’s how to make vegetables taste good.
4. Liquid calories are sabotaging your efforts. Soda, juice, sports drinks: they’re all pretty much high-calorie sugar water with minimal nutritional value. Get your caffeine from black coffee or tea, fizzy-drink fix from sparkling water.
5. Not losing weight? Track your calories and work on consuming slightly less each day. We tackle this point in-depth in our article “Why can’t I lose weight?”
6. Eat more protein! Protein helps rebuild muscle, and can help you stay under your calorie limit because it’s satiating and filling. Here’s exactly how much protein you should be eating every day.

Those tips should get you started, but if you want more specific instruction and guidance, check out the NF Coaching Program – Your Coach will build a routine tailored to your individual needs and what equipment you have available:

DoWnload the Kettlebell Worksheet!

Like most things in life, the important aspect of any exercise regimen is starting it.

No matter what strength training program you choose, start TODAY.

You don’t need to get strong before you can play with a kettlebell. You can play with a kettlebell to get stronger!

Here’s that Beginner Kettlebell Workout one more time to recap:

1. Halos: 8 reps each side
2. Goblet Squats: 10 reps
3. Overhead Presses: 8 reps
4. Kettlebell Swings: 15 reps
5. Bent Over Rows: 8 reps each side
6. Front Rack Reverse Lunge: 6 reps each side

Here are the next two steps you can take with our community if you dig what we do! 

1) Check out our 1-on-1 Online Coaching program. Our coaches can work with you to pick up a kettlebell for the first time or to learn more advanced moves.

Whether you are brand new to your fitness journey, or ready to take it to the next level, we have your back!

2) If you want an exact blueprint for growing strong, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

We even have a fun kettlebell adventure that you can follow!

Try your free trial right here:

3) Join the Rebellion! Join our free community with a biweekly newsletter, and I’ll send you our Beginner Kettlebell Worksheet.

Simply sign up in the box below, and let us know what you think of it!

Grab Your Beginner Kettlebell Routine Worksheet!

• Complete this workout at home or gym with 1 kettlebell.
• Avoid the common mistakes everybody makes when doing kettlebell exercises.
• Build strength, burn fat, level up your life!

I’d love to hear how this goes for you! Simply leave a comment below.

Hell, leave a comment if there’s anything else we can help you with too.

For the Rebellion!

-Steve

PS: If you are using Kettlebells to get started with Strength Training, make sure you read the other articles in our Strength Training series! 

• Strength 101: How to get strong
• Strength training workouts: get started!
• 6 Levels of Gym Workouts: never be lost again! 

*All photo sources can be found in this footnote right here: kettlebell, kettlebell press, kettlebells, kettlebell II, svershinsky © 123RF.com.

Footnotes    ( returns to text)

1. I’m aware it’s very difficult to dig into an actual kettlebell

from Nerd Fitness https://ift.tt/2EttLqD

Read More