Below is a video of Steve Cotter showing how to perform kettlebell swings. You may do this with one or two kettlebells. I suggest that you should start with one kettlebell to master the form then do double swings after.
Kettlebell Exercise 101: Kettlebell Swings
One of the basic kettlebell exercises. Kettlebell swings target your hamstrings, glutes, core and back.
Below is a video of Steve Cotter showing how to perform kettlebell swings. You may do this with one or two kettlebells. I suggest that you should start with one kettlebell to master the form then do double swings after.
Below is a video of Steve Cotter showing how to perform kettlebell swings. You may do this with one or two kettlebells. I suggest that you should start with one kettlebell to master the form then do double swings after.
Kettlebell Safety Guidelines
Safety is one important factor in doing any kind of exercise routine. Take note of these guidelines when performing a certain kettlebell exercise.
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- Be aware of your surroundings. Don't train too close to people, pets, or objects.
- Don't use kettlebells on a surface you don't want damaged. There is always a possibilty you could drop it.
- If a kettlebell starts to fall and you lose control, get out of the way. Trying to recover a rep gone bad could lead to injury. Push the kettlebell away from your body and step aside.
- Treat even a light kettlebell like it is a heavy one.
- Don't over do it. Kettlebell training is very different than cardio or traditional weight training. It is wise to start slowly and gradually increase the volume.
- If possible, get a training session from a certified kettlebell instructor.
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Kettlebells for Fat Loss
Have you ever heard of kettlebells or maybe even tried a kettlebell workout?
I recently joined a dungeon type gym to fulfill my New Year's resolution. I'll be the first to admit that I'm not the kind of person who enjoys spending a lot of time at the gym. Typically, I try to get there about 45 minutes before they close for the night. My rationale is that by that time there are fewer people there. For the past several weeks I have been going in every single night. At almost the same time I get there, another young woman arrives. Whereas I make myself comfortable on a treadmill, this other woman immediately begins to warm up and stretch. What she does next is very interesting to watch... she proceeds to do an entire kettlebell training routine!
To be perfectly honest, I had never heard of kettlebells before. They look like large bowling balls that have a handle on them. You can use them to do a variety of exercise movements. After about a week of watching this woman do her exercises, I finally worked up the courage to ask her a little bit about what she was doing.
She explained that several months ago she was overweight and very dissatisfied with her appearance. Like me, she would come to the gym and usually get on the treadmill. The problem was that she often got very bored simply walking on the treadmill. I can understand where she's coming from because I sometimes get very bored too. Her solution? To start using the kettlebells that were available at this gym.
It's hard to describe the kettlebell exercise routine that she uses, but I can assure you that it gives her a full body workout. Not only does it help her burns fat, but it also helps her build muscle. This process is extremely tiring -- I can see her feeling very weak after an especially strenuous workout. It combines both cardiovascular and strength training workout.
You might be wondering if a kettlebell workout might be right for you. The first suggestion I have is that you speak to your doctor. You want to make sure that you're given a clean bill of health before you start on this or any other exercise program. The idea here is that you just want to make sure that you're physically fit enough to start winging these things around. The next suggestion that I have for you is that you consider hiring a personal trainer to help show you how to properly use kettlebells.
But if you do not want to hit the gym, it is also a great investment buying kettlebells and work it out at home. The good stuff is that it requires minimal space and you burn fat in less time. Like I said, it combines both cardiovascular and strength training workout. Kettlebells also increase your metabolism because you are doing more compound exercises which target more muscles at the same time.
As I'm updating this blog, I'm actually going to start learning how to use them, and there is a really good chance that I will alternate between using the treadmill and doing a full body kettlebell workout on a routine basis. If you want to lose weight in a relatively short amount of time, then I really think you will try what I'm suggesting. You may have to call around to find a gym that actually has kettlebells. You can always also just ask your gym to consider investing in some. Trust me, you'll be happy if they do!
Don't want to go to the gym? Invest in Kettlebells! Click here and start getting in shape.
I recently joined a dungeon type gym to fulfill my New Year's resolution. I'll be the first to admit that I'm not the kind of person who enjoys spending a lot of time at the gym. Typically, I try to get there about 45 minutes before they close for the night. My rationale is that by that time there are fewer people there. For the past several weeks I have been going in every single night. At almost the same time I get there, another young woman arrives. Whereas I make myself comfortable on a treadmill, this other woman immediately begins to warm up and stretch. What she does next is very interesting to watch... she proceeds to do an entire kettlebell training routine!
To be perfectly honest, I had never heard of kettlebells before. They look like large bowling balls that have a handle on them. You can use them to do a variety of exercise movements. After about a week of watching this woman do her exercises, I finally worked up the courage to ask her a little bit about what she was doing.
She explained that several months ago she was overweight and very dissatisfied with her appearance. Like me, she would come to the gym and usually get on the treadmill. The problem was that she often got very bored simply walking on the treadmill. I can understand where she's coming from because I sometimes get very bored too. Her solution? To start using the kettlebells that were available at this gym.
It's hard to describe the kettlebell exercise routine that she uses, but I can assure you that it gives her a full body workout. Not only does it help her burns fat, but it also helps her build muscle. This process is extremely tiring -- I can see her feeling very weak after an especially strenuous workout. It combines both cardiovascular and strength training workout.
You might be wondering if a kettlebell workout might be right for you. The first suggestion I have is that you speak to your doctor. You want to make sure that you're given a clean bill of health before you start on this or any other exercise program. The idea here is that you just want to make sure that you're physically fit enough to start winging these things around. The next suggestion that I have for you is that you consider hiring a personal trainer to help show you how to properly use kettlebells.
But if you do not want to hit the gym, it is also a great investment buying kettlebells and work it out at home. The good stuff is that it requires minimal space and you burn fat in less time. Like I said, it combines both cardiovascular and strength training workout. Kettlebells also increase your metabolism because you are doing more compound exercises which target more muscles at the same time.
As I'm updating this blog, I'm actually going to start learning how to use them, and there is a really good chance that I will alternate between using the treadmill and doing a full body kettlebell workout on a routine basis. If you want to lose weight in a relatively short amount of time, then I really think you will try what I'm suggesting. You may have to call around to find a gym that actually has kettlebells. You can always also just ask your gym to consider investing in some. Trust me, you'll be happy if they do!
Don't want to go to the gym? Invest in Kettlebells! Click here and start getting in shape.
KETTLEBELL INFOBASICS
Here is a simple FAQ about kettlebells. I also have questions regarding kettlebells and had a thought of posting this on my blog. Hope it helps!
What is a Kettlebell?
A kettlebell is a cast iron ball with a handle on it. They have been used in Russia for centuries by their Olympic athletes and Military. Country folk started throwing them around and eventually they became very popular in Russia as a training tool. In 1913 the Russian magazine Hercules reported "Not a single sport develops our muscular strength and bodies as well as kettlebell athletics." A Russian strong man was referred to as a kettlebell man –Girevik. Although kettlebells develop strength, a kettlebell-trained body is not bulky. Today kettlebells are used by all types of people with a variety of goals. For example, athletes, powerlifters, martial artists, law enforcement, military, dancers and regular men and women who just want to be in the best shape of their lives.
The handle on the kettlebell makes the weight easier to hold for the ballistic drills and also adds a pulling, due to momentum and gravity (red arrows below), during these drills that you have to actively counter with tension in the muscles of your body (orange arrows below). This makes the drill harder, more effective, and more taxing on the muscles of your body, creating a very efficient and effective workout.
Kettlebell exercises not only target the major muscle groups but also targets the hard to work stabilizing muscles as well. It is a total body workout in much less time. Kettlebells, unlike dumbbells and machines, allow for more range of motion during the lifts to improve flexibility. The exercises are compound movements. They mimic everyday motion, treating your body as a whole, not a group of parts like isolation exercises.
What size of kettlebells should I start with?
An average woman should start with an 8kg kettlebell. The average man should start with a 16kg kettlebell. If physically fit, a woman can start with a 12kg kettlebell and a man coould start with 20kg kettlebell. Start working out with one kettlebell. Try using two kettlebells if you can.
What are the types of kettlebells? What will I choose?
The competition-style kettlebells have thinner handles than the standard bells. People who have smaller hands will find the grip more comfortable.
Competition-style kettlebells are standardized in size and shape regardless of weight.
If maximizing your performance isn't your goal and instead you have a more casual attitude toward training, then the above is of no concern. However, those of you wishing to avoid spending time with technique work every time you earn a heavier set of kettlebells should consider the competition bells.
Standard kettlebells are opposite of competition-style kettlebells. Different sizes, thicker handle.
What are the kettlebell brands?
Ader Kettlebells, Dragon Door Kettlebells, Lifeline USA, Power Systems Kettlebells, Tactical Athlete, Troy Kettlebells,
How long should my workout be?
It should be 20-45 minutes. Try working out with kettlebells atleast 2-3 times a week.
Would kettlebell training be for me?
Kettlebells are suited for everyone: Newbies, weight lifters, martial artists, women, athletes, overweight people, folks that are 40 and up, or those who simply want to get back in shape.
It is safe for any age, shape, or size.
What is a Kettlebell?
A kettlebell is a cast iron ball with a handle on it. They have been used in Russia for centuries by their Olympic athletes and Military. Country folk started throwing them around and eventually they became very popular in Russia as a training tool. In 1913 the Russian magazine Hercules reported "Not a single sport develops our muscular strength and bodies as well as kettlebell athletics." A Russian strong man was referred to as a kettlebell man –Girevik. Although kettlebells develop strength, a kettlebell-trained body is not bulky. Today kettlebells are used by all types of people with a variety of goals. For example, athletes, powerlifters, martial artists, law enforcement, military, dancers and regular men and women who just want to be in the best shape of their lives.
What can Kettlebells do for me?
Properly designed kettlebell workouts can:
- Increase your strength
- Decrease your body fat
- Shape your body
- Decrease stress
- Increase your energy level
- Increase your flexibility
- Increase your endurance
The handle on the kettlebell makes the weight easier to hold for the ballistic drills and also adds a pulling, due to momentum and gravity (red arrows below), during these drills that you have to actively counter with tension in the muscles of your body (orange arrows below). This makes the drill harder, more effective, and more taxing on the muscles of your body, creating a very efficient and effective workout.
Kettlebell exercises not only target the major muscle groups but also targets the hard to work stabilizing muscles as well. It is a total body workout in much less time. Kettlebells, unlike dumbbells and machines, allow for more range of motion during the lifts to improve flexibility. The exercises are compound movements. They mimic everyday motion, treating your body as a whole, not a group of parts like isolation exercises.
What size of kettlebells should I start with?
An average woman should start with an 8kg kettlebell. The average man should start with a 16kg kettlebell. If physically fit, a woman can start with a 12kg kettlebell and a man coould start with 20kg kettlebell. Start working out with one kettlebell. Try using two kettlebells if you can.
What are the types of kettlebells? What will I choose?
The competition-style kettlebells have thinner handles than the standard bells. People who have smaller hands will find the grip more comfortable.
Competition-style kettlebells are standardized in size and shape regardless of weight.
If maximizing your performance isn't your goal and instead you have a more casual attitude toward training, then the above is of no concern. However, those of you wishing to avoid spending time with technique work every time you earn a heavier set of kettlebells should consider the competition bells.
Standard kettlebells are opposite of competition-style kettlebells. Different sizes, thicker handle.
What are the kettlebell brands?
Ader Kettlebells, Dragon Door Kettlebells, Lifeline USA, Power Systems Kettlebells, Tactical Athlete, Troy Kettlebells,
How long should my workout be?
It should be 20-45 minutes. Try working out with kettlebells atleast 2-3 times a week.
Would kettlebell training be for me?
Kettlebells are suited for everyone: Newbies, weight lifters, martial artists, women, athletes, overweight people, folks that are 40 and up, or those who simply want to get back in shape.
It is safe for any age, shape, or size.
Are kettlebell exercises safe?
When performed with proper form they are safe for just about everybody. Attention to detail is the key. I highly recommend finding a kettlebell instructor in your area to teach you the finer points of the drills and to correct your form as you go. A session or two with a certified instructor will get you on the right path for safely lifting with kettlebells.
For more information about kettlebells, click here.
For more information about kettlebells, click here.
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