Kettlebell Hypertrophy™: How To Build a Big Back With Kettlebells Only | Ft. Rob Riches
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When it comes to kettlebells, you always hear about functional training, metabolic conditioning workouts and CrossFit.
You never hear about kettlebells being used for bodybuilding and packing on quality muscle mass with hypertrophy training… until now.
Rob Riches here from Blue Star Nutraceuticals and today we’re back with part 2 of our 5-part Kettlebell Hypertrophy™ training series.
In this series we’re using only kettlebells to train a specific muscle group each day over 5 days, to form a complete bodybuilding style, kettlebell hypertrophy program.
At the end of this 5-part series, you will have a complete physique enhancing, body transformation program to follow for up to 12 weeks to take your training to the next level.
Last week in part 1 we focused on the chest, this week for part 2 we’re building a bigger, stronger back.
Get ready to see how to build the body you’ve always wanted, using only kettlebells.
This is Kettlebell Hypertrophy™: How To Build a Big Back With Kettlebells Only!
Let’s get to it!
For this workout, you’ll perform 6 exercises in linear fashion.
Meaning you will perform all sets for exercise #1 before moving on to exercise #2, and continue in this fashion until all 6 exercises are complete.
You will perform 3 sets of 10-12 reps for each exercise, using 75% of your 1 rep max.
Start with a weight you can comfortably manage for 10 reps, then over the weeks, increase the reps as you progress, once you reach 12 reps for all 3 sets of the exercise, it’s time to step up the weight.
Repeat this process throughout the 12 week program to effectively achieve progressive overload and maximize your strength and muscle building results.
You are allowed up to 90 seconds rest between sets to catch your breath and quickly rehydrate with AminoFast™ before continuing on to the next set.
Your goal is to complete the entire workout in under 1 hour. If it’s taking you longer than that, you need to pick up the pace.
Exercise #1: Kettlebell Deadlift
Exercise #2: Kettlebell 1-Arm Bent Over Row
Exercise #3: Kettlebell Alternate 1-Arm Swing
Exercise #4: Kettlebell Gorilla Rows
Exercise #5: Kettlebell Swing
Exercise #6: Kettlebell Plank Rows
And that is a wrap!
Congratulations on making it through the second workout of this 5-part kettlebell hypertrophy training series.
Be sure to tune in next week for part 3 of the program where we’ll be showing you how to use kettlebells for building a stronger, more powerful lower body, helping you balance out your physique and step up your athletic performance!
Our goal at Blue Star Nutraceuticals is to help you transform your body by giving you the tools you need and the power to use them. That’s why we make these videos. So if there’s anything else we can do to help, just let us know in the comments below.
Smash that thumbs up button if you like what you saw today and most important of all, subscribe and turn on those notifications, so you’re the first to know when we post our next video filled with tips, tricks, and special offers.
Trust me, you won’t want to miss a single one!
Until next time, keep training hard!
~
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#BetterbyDesign #KettlebellBackWorkout #Hypertrophy
Пікірлер: 83
O man , can’t wait !! This looks so functional and really incorporates so many muscle groups
@BlueStarNutraceuticals
3 жыл бұрын
Glad you liked this one Samuel! Be sure to let us know how it goes when you give it a shot!
@samuelcampos8967
3 жыл бұрын
Blue Star Nutraceuticals absolutely , I’m now going to incorporate these exercises into my routine , it really primes the muscles for any type of training. Thank you!!!
Constructive criticism: Neutral spine is compromised at swings. Not driven by the hips, knees are too much involved. Lats are not pulled back.
@BlueStarNutraceuticals
3 жыл бұрын
Appreciate the feedback Viktor, training is about constantly learning and improving. Hope you got a chance to go through the workout and enjoyed it. Cheers
@taskforcerushr1298
3 жыл бұрын
Right about the lats, I think that’s how I caused my shoulder impingement from improper swings. Researched it and they call it “ Chasing the Bell”
Can’t wait to do this workout tomorrow! Been taking Status for a few weeks, and it’s working great for me.
@BlueStarNutraceuticals
3 жыл бұрын
That's awesome to hear Joshua! Let us know how this workout went!
*_THIS IS AN EXCELLENT VIDEO._* *_1.) GREAT PRESENTATION AND WELL-SPOKEN PRESENTER._* *_2.) EXCELLENT EXPLANATION AND DEMONSTRATION OF THE EXERCISES._* *_3.) DETAILED DESCRIPTION SECTION INCLUDING AN EASY-TO-FOLLOW WORKOUT PLAN OF THE AFOREMENTIONED EXERCISES._* *_4.) SUPERB EDITING AND CINEMATOGRAPHY._* *_5.) THE VIDEO IS VERY EASY TO FOLLOW AND LESS THAN 8 MINUTES LONG._* *_PLEASE KEEP UP THE GREAT WORK. I AM PROUD TO BE YOUR SUBSCRIBER._*
@BlueStarNutraceuticals
2 жыл бұрын
Appreciate all the support, glad you acknowledge the effort and attention to detail we put into each of these videos. Just doing our best to provide the workouts and knowledge you need to be at yours 💪
All exercises are very excellent and brilliant bro doing the workout with kettlebells 👍👍👍👍👍👍👍👌👌👌👌👌👌❤❤❤❤❤❤❤❤💪💪💪💪💪💪👏👏👏👏👏🙏🙏🙏🙏🙏🔥🔥🔥🔥🔥🔥🔥
@BlueStarNutraceuticals
3 жыл бұрын
Glad you like them Rounak!
Thanks. I will add this to my routine.
@BlueStarNutraceuticals
Жыл бұрын
You're very welcome! 🙌 Is it the Kettlebell routines that you're after most?
Im doing now 3 sets of 15 works good im so happy with the series
@BlueStarNutraceuticals
3 жыл бұрын
Glad you enjoy the series! Keep up the great work
Great workout, many thanks
@BlueStarNutraceuticals
2 жыл бұрын
You're so welcome! :)
Blue Star if you are looking! If we are following the work out of the week ×5, should we incorporate this work out once per week in conjunction with the programs posted on Sunday. Are should we wait until the complete kettle bell hypo is complete and demonstrated and began the twelve week program. The kettle bell hypo seems to be recommend at 5×week for twelve weeks, please correct me if I'm wrong. Thank you in advance. By the way, these programs really yield results for me! Thanks for the guidance !
@BlueStarNutraceuticals
3 жыл бұрын
Glad you're seeing great results. You can begin the Kettlebell Hypertrophy workouts now in combination with the weekly Faster Fat Loss workouts. Once all 5 Kettlebell Hypertrophy workouts are posted you can follow the complete program doing one of the 5 Kettlebell Hypertrophy workouts each week.
Wow! Got through this workout with a slight modification. My 24Kg Kettlebell is a bit too light for deadlifting so had to improvise and did some one arm suitcase deadlifts instead. The rest were the same.
@BlueStarNutraceuticals
3 жыл бұрын
Awesome substitution the suitcase deadlift will be even more challenging for the core and obliques. Glad you enjoyed the workout.
Workout was inspiring finished in 33:58. At again with legs 2morrow.
@BlueStarNutraceuticals
3 жыл бұрын
Amazing! Never skip leg day! 😀💪
Blue Star, Rob Riches & kettlebells!! BEASTIN TRIFECTA
@BlueStarNutraceuticals
3 жыл бұрын
Thanks for watching DesertMike! Glad you liked this one
This is the best back workout. You sweat out only after doing the 1st set
@BlueStarNutraceuticals
2 жыл бұрын
Totally agree!
How do you determine the best percentage weight to start with enough resistance? I want to modify this for a women’s w.o.? My weight is 149lbs.
@BlueStarNutraceuticals
Жыл бұрын
You want to use a weight that provides enough resistance to perform 'X' amount of repetitions outlined - with "good" form. If you can perform 'X' amount of repetitions with ease and you're performing more, then you will increase your weight next set. Or, you simply take that set as a warm-up set. If you cannot perform 'X' amount of repetitions required in that set, reduce the weight being used. Does this help?
Won the morning once again. Personal best of 22:41.
@BlueStarNutraceuticals
3 жыл бұрын
Awesome Ben! keep up the awesome work
Another day another PB at 19:38. Getting strong and intense each day.
@BlueStarNutraceuticals
3 жыл бұрын
Awesome job! Keep crushing it
Experimenting with new exercises keep the same plan. That includes the rep and sets. So on this back workout did it in 42:01.
@BlueStarNutraceuticals
3 жыл бұрын
Awesome, great to hear you sticking with it and working in some variety to keep things fresh!
@memphisblaze4002
3 жыл бұрын
I guess I am pretty off topic but does anyone know of a good place to stream newly released series online ?
@ariesgregory1072
3 жыл бұрын
@Memphis Blaze i watch on FlixZone. Just search on google for it =)
Finishes the workout in 38:25. That includes 8 min tabata abs workout.
@BlueStarNutraceuticals
3 жыл бұрын
Great job! Keep up the solid work!
As a Trainer myself, I would certainly not recommend the Plank KB Row. This exercise is just silly and dangerous and you could actually do more damage than good. This is just as well done with dumbbells thus reducing the risk of unnecessary injury. My opinion anyway.
@BlueStarNutraceuticals
2 жыл бұрын
You can certainly perform this with dumbbells as well, and yes, if unable to control the kettlebells in a stabilized manner you shouldn't be performing KB rows in a plank position, you can instead split it into 2 separate exercises performing stationary planks and then bent over, or chest supported rows.
Is it ok to incorporate these along with fat loss workout
@DasnarkyRemarky
3 жыл бұрын
Kalyan Alladi If you’re primary goal is fat loss then you should focus on full body training and not isolation training where you train just one or two body parts per session. Keep your workouts intense with low rest periods and go higher on the reps.
@mywildlifestories3793
3 жыл бұрын
@@DasnarkyRemarky thank you very much DaSnarky
@BlueStarNutraceuticals
3 жыл бұрын
These are perfect to combine with our weekly Faster Fat Loss workouts.
Did this along with 8 min tabata abs finished in 33:00.
@BlueStarNutraceuticals
3 жыл бұрын
Way to go! Glad to hear you continuing to put in the work and make these workouts count
No vertical pulls besides the deadlift?
@BlueStarNutraceuticals
3 жыл бұрын
We try to make this as concise and efficient as possible. There are dozens of additional exercises that could be added in to any workout, but as volume increases, so does fatigue and you're left with diminishing returns, feel free to tweak and customize the workout as you like and let us know what works best for you.
What Kettlebell brand is that?
@BlueStarNutraceuticals
Жыл бұрын
Hey! The brand is Rogue®. If you have any other questions, please let us know! :)
So I can add muscle mass with kettlebell only? My main target is bigger legs.
@BlueStarNutraceuticals
3 жыл бұрын
Absolutely, it just takes intensity, progressive overload and a diet with enough calories and protein to support muscle growth.
Will BS and Rob be doing a dumbbell program?
@BlueStarNutraceuticals
3 жыл бұрын
We already have a great dumbbell only Progressive Overload program on the channel you can check out video 1/5 in the series here: kzread.info/dash/bejne/hYuEr7Zmmb3TgrA.html
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I don't know how this is going to be done for me, because I don't own kettle bells and my gym has them only for personal training clients.
@BlueStarNutraceuticals
3 жыл бұрын
All of these exercises could be performed with dumbbells if you don't have access to kettlebells.
What is the weight of this kettlebell, i m 21 year old nd 73kgs body weight
@BlueStarNutraceuticals
3 жыл бұрын
The weight you use for the kettlebells will differ depending on your individual strength and experience level
@vijaysingh5464
3 жыл бұрын
@@BlueStarNutraceuticals i can do benchpress with 40kg total weight
It’s nice you do the gorillas, planks, and one arm rows but you don’t need to do rows that much lol
@BlueStarNutraceuticals
3 жыл бұрын
Rows are one of the best back exercises for building size and strength.
My DL 1rm is 180kg. That means have to use a 135kg Kettlebell. Any idea where to buy? 😂
@BlueStarNutraceuticals
2 жыл бұрын
Haha barbell deadlift 1RM and kettlebell deadlift 1rm will be a little different 😉💪
Just done the workout did it in 23:42
@BlueStarNutraceuticals
3 жыл бұрын
That's fast! You must have really been pushing hard
@benjaminfloyd7846
3 жыл бұрын
@@BlueStarNutraceuticals No I did it with 30lbs kettlebells. Exceed 10. Then I did 12 reps. Might have add 15 reps next week on back.
Can I use a 2.5kg
@BlueStarNutraceuticals
3 жыл бұрын
You can, however it will be difficult to continue making progress, if that's the only weight you have.
@lak1n294
3 жыл бұрын
Thanks
Finished in 28:14 today.
@BlueStarNutraceuticals
3 жыл бұрын
Crushing it! Keep up the great work man
Did the workout in 30:31 using pyramid method.
@BlueStarNutraceuticals
3 жыл бұрын
Amazing! Crushing it
The protocol is really good, but don’t do swings like this. Too much knee bend, bell is too far from the body. The exercise is all about the hip hinge. It shouldn’t resemble a squat at all. The way you’re doing it is putting the bell in a chaotic state at both apexes, so it’s not maintaining consistent centrifugal force throughout the swing.
@BlueStarNutraceuticals
Жыл бұрын
Thanks for the tips!
The form during swings is awful though
Many of these are repetitive
@BlueStarNutraceuticals
3 жыл бұрын
Not sure what you're referring to Seychellian, what are you finding repetitive? Also, fundamentals are fundamentals for a reason - they work. If you're always looking for something new and different, you probably won't get the best results that way.
@Seychelllian
3 жыл бұрын
@@BlueStarNutraceuticals Kettlebell swing and one arm swing are basically the same exercise. Plank Rows and One Arm Kettle rows are very similar imho.
your swing is bad