{"id":46831,"date":"2020-06-04T11:39:07","date_gmt":"2020-06-04T09:39:07","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46831"},"modified":"2025-02-11T19:01:44","modified_gmt":"2025-02-11T18:01:44","slug":"programme-musculation-kettlebells","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-musculation-kettlebells\/","title":{"rendered":"Programme d&rsquo;entrainement aux kettlebells"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/programme-entrainement-kettlebells.jpg\" alt=\"\" class=\"wp-image-46835\"\/><\/figure>\n\n\n\n<p>L&rsquo;<strong>entra\u00eenement au Kettlebell est tr\u00e8s polyvalent<\/strong>, jamais monotone et&nbsp;<strong>peut se r\u00e9aliser n&rsquo;importe o\u00f9<\/strong>.<\/p>\n\n\n\n<p>Les<a href=\"https:\/\/www.fitadium.com\/conseils\/programme-entrainement-kettlebells\/\">&nbsp;<\/a><strong><a href=\"https:\/\/www.fitadium.com\/conseils\/programme-entrainement-kettlebells\/\">exercices avec kettlebells<\/a><\/strong>&nbsp;ne sont&nbsp;pas r\u00e9serv\u00e9s aux athl\u00e8tes exp\u00e9riment\u00e9s, ils sont&nbsp;<strong>b\u00e9n\u00e9fiques pour tous<\/strong>. Vous pouvez soit&nbsp;<strong>les int\u00e9grer dans votre entrainement habituel<\/strong>&nbsp;en tant que variante d&rsquo;un exercice, soit&nbsp;<strong>en faire l&rsquo;outil principal de votre entrainement<\/strong>&nbsp;de fitness. La plupart des exercices Kettlebell sont emprunt\u00e9s au crossfit.<\/p>\n\n\n\n<p>Gr\u00e2ce aux kettlebells vous pouvez&nbsp;<strong>am\u00e9liorer votre condition physique, votre force et vos performances<\/strong>, \u00e0 la maison ou en salle. Le programme kettlebell et ses exercices conviennent aux hommes comme aux femmes en&nbsp;<strong>adaptant les charges utilis\u00e9es<\/strong>. Le programme kettlebell peut aussi \u00eatre&nbsp;<strong>utilis\u00e9 par les d\u00e9butants<\/strong>, \u00e0 condition de bien suivre les conseils d&rsquo;ex\u00e9cution des mouvements.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2654\" GTM-data-nom=\"PROGRAMME PRISE DE MUSCLE SEC - DEBUTANT\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2654-programme-prise-de-muscle-sec-debutant.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/29434-fit_540\/programme-prise-de-muscle-sec-debutant.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2654-programme-prise-de-muscle-sec-debutant.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" title=\"PROGRAMME PRISE DE MUSCLE SEC - DEBUTANT\">\n      PROGRAMME PRISE DE MUSCLE SEC &#8211; DEBUTANT\n    <\/a>\n          <span class=\"product__price\">64.9 \u20ac<\/span>\n      <span class=\"product__price_old\">88.7 \u20ac<\/span>\n            <div class=\"product__excerpt\">D\u00c9BUTE TA PRISE DE MUSCLE SEC EFFICACEMENT ! Les coachs\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2654-programme-prise-de-muscle-sec-debutant.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" title=\"PROGRAMME PRISE DE MUSCLE SEC - DEBUTANT\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<p>Le programme entrainement kettlebell est adapt\u00e9 \u00e0 la prise de masse, comme \u00e0 la perte de poids, \u00e0 la force<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Votre programme kettlebell<\/h2>\n\n\n\n<p>Cette&nbsp;routine de renforcement musculaire a \u00e9t\u00e9 con\u00e7ue par nos coachs, sur&nbsp;<strong>2 jours en full body avec Kettlebell<\/strong>.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Besoin d&rsquo;un coach pour vos entrainements?<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<p>Veillez \u00e0 respecter 48h de repos entre deux s\u00e9ances.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Routine&nbsp;Jour 1<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Burpees<\/h4>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/11601101-Burpee_Cardio_small.png\" alt=\"Burpees\"\/><\/figure>\n\n\n\n<p>\u00c9chauffement, acc\u00e9l\u00e9rer progressivement la cadence en ex\u00e9cutant un mouvement complet.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>10 Burpees<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Swing<\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"395\" height=\"320\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/03\/05491105-Kettlebell-Swing_Kettlebell_small.png\" alt=\"Swing kettlebell\" class=\"wp-image-45293\"\/><\/figure>\n\n\n\n<p>Le gainage de la zone lombaire est essentiel, ne jamais arrondir le dos et toujours maintenir la t\u00eate dans son prolongement.&nbsp; C&rsquo;est aussi un bon&nbsp;exercice kettlebell fessier.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>4 fois 15 Swing<br><br><\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Rowing<\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"351\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/03\/13451105-Kettlebell-Two-Arm-Row_Back_small.png\" alt=\"row aux halt\u00e8res\" class=\"wp-image-45294\"\/><\/figure>\n\n\n\n<p>Le dos reste plat, parall\u00e8le au sol et gain\u00e9. Seul les bras sont mobiles.&nbsp; Cet exercice pectoraux kettlebell n\u00e9cessite un bon gainage.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>4 fois 15 Row<br><br><\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Squat sumo<\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"340\" height=\"320\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/03\/05481105-Kettlebell-Sumo-High-Pull_back_small.png\" alt=\"kettlebell sumo high pull\" class=\"wp-image-45295\"\/><\/figure>\n\n\n\n<p>Pour cet exercice jambes kettlebell, les genoux sont dirig\u00e9s vers l\u2019ext\u00e9rieur et le dos reste plat pendant tout le mouvement. En position haute, ce sont les coudes qui sont les points culminants.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>4 fois 15 High pull<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">D\u00e9velopp\u00e9 militaire<\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"203\" height=\"320\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/03\/05391105-Kettlebell-One-Arm-Military-Press-To-The-Side_Shoulders_small.png\" alt=\"Kettlebell d\u00e9velopp\u00e9 militaire\" class=\"wp-image-45300\"\/><\/figure>\n\n\n\n<p>Verrouiller la ceinture abdominale, la mont\u00e9e est dynamique et la descente est lente.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>4 fois 15 Military press<br><br><\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Squat&nbsp;one arm overhead<\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"350\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/03\/15661105-Kettlebell-One-Arm-Overhead-Squat_Thighs_Shoulders_small.png\" alt=\"Overhead squat au kettlebell\" class=\"wp-image-45298\"\/><\/figure>\n\n\n\n<p>Fixer le poids en haut, bras tendu avant d\u2019ex\u00e9cuter le squat. Le regard est devant soi. La mont\u00e9e est dynamique et la descente est lente. Alternez gauche et droite.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>2 fois 2 x 15 Squat<br><br><\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Squat figure 8&nbsp;<\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"745\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2019\/07\/23561101-Kettlebell-Goblet-Squat-female_Thighs_medium.png\" alt=\"Kettlebell goblet squat femme\" class=\"wp-image-38643\"\/><\/figure>\n\n\n\n<p>Garder les jambes fl\u00e9chies pendant tout l\u2019exercice et d\u00e9crire un 8 de chiffre en passant entre les jambes.<br><br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>4 fois 12 Figure 8<br><br><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Routine jour 2<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Burpees<\/h4>\n\n\n\n<p>\u00c9chauffement, acc\u00e9l\u00e9rer progressivement la cadence en ex\u00e9cutant un mouvement complet.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/11601101-Burpee_Cardio_small.png\" alt=\"Burpees\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>10 Burpees<br><br><\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Swing \u00e0 un bras<\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"345\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/03\/15681105-Kettlebell-One-Arm-Swing_Weightlifts_small.png\" alt=\"swing kettlebell 1 bras\" class=\"wp-image-45307\"\/><\/figure>\n\n\n\n<p>Le dos reste plat et gain\u00e9 pendant tout l\u2019exercice. Alterner main gauche et main droite.&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>2 fois 2 x 15 One arm swing<br><br><\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Thruster<\/h4>\n\n\n\n<p>Ex\u00e9cuter cet exercice avec beaucoup de maitrise afin de prot\u00e9ger le dos. Soyez dynamique lors de la mont\u00e9e et contr\u00f4lez la descente en deux temps. 1- \u00e9paules 2- jambes. Cet exercice complet est \u00e9galement un excellent exercice bras avec kettlebell.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>4 fois 15 Thruster<br><br><\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Sit up<\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"216\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/03\/11871105-Kettlebell-Sit-up_Waist_small.png\" alt=\"kettlebell sit up\" class=\"wp-image-45305\"\/><\/figure>\n\n\n\n<p>Pour cet exercice kettlebell abdos, il est important de garder les jambes fl\u00e9chies avec les pieds \u00e0 plat sur le sol afin de pouvoir conserver le dos plat.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>4 fois 15 Sit-up<br><br><\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Renegade row<\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"243\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/03\/05211105-Kettlebell-Alternating-Renegade-Row_back_small.png\" alt=\"renegade row kettlebell\" class=\"wp-image-45301\"\/><\/figure>\n\n\n\n<p>C&rsquo;est un exercice dos kettlebell tr\u00e8s complet. Pour une bonne stabilit\u00e9, \u00e9carter les pieds et effectuer les rowings en direction des hanches. Maintenir le dos plat dans un m\u00eame axe de la t\u00eate aux pieds. Prendre garde de ne pas vriller le dos au moment de la traction.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>4 fois 20 Renegade row<br><br><\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Bent press<\/h4>\n\n\n\n<p>Il est important de ne jamais quitter le Kettlebell des yeux et de rester concentr\u00e9 de mani\u00e8re \u00e0 ne pas vous pencher vers l\u2019avant ce qui mettrait les muscles lombaires \u00e0 contribution et limiterait l\u2019activit\u00e9 des obliques.&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>2 fois 2 x 15 Bent press<br><br><\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Double jerk<\/h4>\n\n\n\n<p>Exigeant au niveau cardio respiratoire, cet exercice musculation avec kettlebell doit \u00eatre ma\u00eetris\u00e9. R\u00e9aliser une fente longue en maintenant le regard droit. Les deux poids montent simultan\u00e9ment afin de ne pas cr\u00e9er trop de contrainte au niveau du dos.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>4 fois 20 Double jerk<br><br><\/li><\/ul>\n\n\n\n<p>Retrouvez ici&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/home-training\/\">nos autres programmes d&rsquo;entrainement \u00e0 la maison<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&rsquo;entra\u00eenement au Kettlebell est tr\u00e8s polyvalent, jamais monotone et&nbsp;peut se r\u00e9aliser n&rsquo;importe o\u00f9. Les&nbsp;exercices avec kettlebells&nbsp;ne sont&nbsp;pas r\u00e9serv\u00e9s aux athl\u00e8tes exp\u00e9riment\u00e9s, ils sont&nbsp;b\u00e9n\u00e9fiques pour tous. Vous pouvez soit&nbsp;les int\u00e9grer dans votre entrainement habituel&nbsp;en tant que variante d&rsquo;un exercice, soit&nbsp;en faire l&rsquo;outil principal de votre entrainement&nbsp;de fitness. La plupart des exercices Kettlebell sont emprunt\u00e9s au crossfit. [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":46835,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2151],"tags":[574,113,251],"post_theme":[1943],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme musculation avec kettlebell<\/title>\n<meta name=\"description\" content=\"Retrouvez notre programme kettlebell de musculation gratuit \u00e0 faire chez soi, pour la force, la puissance\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/programme-musculation-kettlebells\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programme musculation avec kettlebell\" \/>\n<meta property=\"og:description\" content=\"Retrouvez notre programme kettlebell de musculation gratuit \u00e0 faire chez soi, pour la force, la puissance\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitadium.com\/conseils\/programme-musculation-kettlebells\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitadium\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitadium.musculation\" \/>\n<meta property=\"article:published_time\" content=\"2020-06-04T09:39:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-11T18:01:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/programme-entrainement-kettlebells.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"900\" \/>\n<script type=\"application\/ld+json\" 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