Rusty Moore – Visual Impact – Kettlebells (Home Workout Program)
How an Obvious Design Flaw of the Kettlebell Turns Out to be its Biggest Strength… Burning Calories and Shaping the Body Better than Modern Gym Equipment.
“What an awkward design.”
This is what I thought to myself when I first saw the kettlebell back in 2001.
In my mind, kettlebells were inferior to dumbbells and barbells in EVERY way.
- The weight couldn’t be adjusted.
- The weighted ball would rest against your forearm when pressing or curling.
- There was a weird balancing issue.
- It was inconvenient for almost every standard gym exercise.
They really only appealed to the hardcore crowd.
Kettlebells were first adopted by men & women who enjoy dark Dungeon-style gyms filled with spit buckets, chalk, and smelling salts.
The kettlebell has an offset center of gravity since the center of mass is 6-8 inches away from the handle.
With kettlebell swings, you get a strong horizontal component that is hard to duplicate with barbells and dumbbells.
At the bottom of the movement, the weight pulls down and BACK.
To reverse this momentum, the glutes have to fire hard.
It can require a force measuring several times the weight of the kettlebell to reverse the momentum.
A 20-pound kettlebell can require as much as 100 pounds of force (or more) in order to get propelled forward again.
This force mainly comes from your glutes.
Throughout the movement, the glutes also have to fire hard to stop the body from getting pulled forward.
It turns out that the kettlebell swing is an incredible glute exercise.
This is a hinge – not a squat.
Your quads are barely involved at all.
This is a good thing because most people are quad dominant.
Sitting too much causes our quads to remain strong while making it hard to contract the glutes properly.
Some call this “dead butt syndrome”.
Kettlebell exercises can awaken dormant glute muscles and can build and shape your butt WITHOUT bulking up your thighs.
Introducing…
Here are just a few highlights from the course:
- How to get an incredible Full Body workout with just one single kettlebell and the #1 TIP for picking out the perfect kettlebell weight.
- The reason why kettlebells will work your fast-twitch fibers using a relatively light kettlebell… allowing you to move like a MUCH younger person WITHOUT stressing your joints.
- Unlike a barbell, a kettlebell is a FIXED weight: these are the 5 main variables you can adjust to get KILLER results and challenge yourself when the weight never changes.
- How kettlebell lifts performed in the right way torch calories, and why you don’t necessarily have to do traditional “cardio exercises” at all to burn calories and lose body fat.
- How to make a kettlebell feel 5-10 times heavier than its actual weight… which can increase strength as effectively as an exercise with a much heavier barbell.
- Why kettlebells have been the preferred method of training in Russia for 300+ years. In fact, in 1913 a Russian magazine reported: “Not a single sport develops our muscular strength and bodies as well as kettlebell athletics.”
- Any decent brand of kettlebells can be used for our workouts, but these are the 7 top-tier kettlebell brands that we consider EXCEPTIONAL… grab any of them without hesitation.
- Fast-twitch Type 2 Muscle Fibers require the most energy to fire, meaning they burn calories at a high rate… here’s how to target these with a kettlebell and burn as many calories as possible.
- How the “Kettlebell Clean” exercise will improve shoulder health by training the neglected external rotation function of the shoulders (just make sure you maintain THIS elbow position).
- Why less is more: how to burn calories and get lean while doing WAY less work than you are capable of in an exercise session.
- A simple and SAFE no impact 20-minute explosive workout that will make you sweat like an intense cardio session… without ever experiencing “burn” or fatigue in your muscles.
- A movement many call the “Tzar of Kettlebell Exercises” that is hard to master, but will STRENGTHEN your body from head to toe. Hint: It’s not the kettlebell swing.
- How to incorporate “Density Training” into your kettlebell workout and why this GREATLY increases the fat-burning potential of those workouts.
Visual Impact Kettlebells™ – A 3-Phase Synergistic Kettlebell Program
This is a 12-week program that requires just one single kettlebell and is divided into 3 phases. Each phase builds upon the previous phase which magnifies results week-to-week.
Phase 1 (Week 1 – Week 4): Foundation
This phase alternates between slow tension-based workouts and fast explosive workouts. The focus is on learning the basic kettlebell exercises while increasing strength and muscle tone.
Phase 2 (Week 5 – Week 8): Acceleration
This phase combines slow tension-based kettlebell lifts and explosive kettlebell movements in the same workout. This is called “neuro-metabolic contrast training” and it increases the rate at which calories are burned while tightening up the body.
Phase 3 (Week 9 – Week 12): Intensification
This phase combines high tension exercises and explosive exercises within the same set (called a “chain”). This workout setup will significantly increase heart rate and calorie burn and has the potential to rapidly melt body fat while improving strength and muscle definition.
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