Kettlebells Training | Kettlebells Exercises, Workouts & Training Routines
Kettlebell Training can help you Build Muscle Strength and Lose Weight. Kettlebells Training exercises & workouts are becoming the choice for many elite athletes due to their versatility, ease and results.
Kettlebells can be used as a stand-alone equipment for all your workouts or just to change over from sometimes boring Weight Training Barbells and dumbbells.
Overview
Kettlebells - What are they? and How to use them? Benefits of Kettlebell Training Kettlebell Training Tips, Dos and Don'ts Kettlebells Vs Traditional Weight Training Equipments Best Kettlebell Exercises Kettlebells Workout Routines A must resource for all Kettlebell Lovers - Massive strength Routines - Coming Soon. Kettlebells - What are they? and How to use them?
Kettlebells {Cast - Iron Balls} are iron equipment resembling much like a cannonball with a handle. Imagine a bowling ball but with a suitcase handle attached to it for grip.
Originally invented by Russians for strength and flexibility, now kettlebells are used for a wide range of strength activities, from Muscle and Strength Training to losing Weight. Pavel Tsatsouline is often credited for bringing the brutal Kettlebell training to US and rest of the world from Russia.
Now kettlebells are available in varying sizes - 35 lbs, to 100 lbs. Remember it is always to buy in pairs as demanded by the best Kettlebell Exercises.
How to use them? Kettlebells are used holding the handles and can be used one at a time or two, one in each hand. 2 kettlebells training is more effective as you will find out later.
Benefits of Kettlebell Training
- Benefits of Kettlebell training range from improving Strength and conditioning to eliminating back pain and reducing stress.
- Athletes are using Kettlebells for conditioning purposes and Kettlebell workouts are excellent aerobic exercises. They also increase Muscular Endurance.
- Ligaments and Joint Strengthening.
- Mental Toughness is brought out by the multi-joint Kettlebell movement.
- Many people have asserted that Kettlebell training has helped them with Lower Back Rehab too.
Kettlebell Training Tips, Dos and Don'ts
Dos - Have a firm grip on your Kettlebell.
- Whenever possible do not let kettlebells touch your body.
- Perform High repetition, explosive ballistic training. This is the key for an excellent Kettlebell aerobic workout.
Don'ts
- Never use more weight than you can handle in beginner phase as it is difficult to control movements.
- Always perform co-ordinated movements as Kettlebell exercises are very demanding.
- When done with poor form Kettlebell exercises CAN be dangerous, so use proper form.
Kettlebells Vs Traditional Weight Training Equipments
Many Kettlebell exercises are similar to exercises done with dumbbells in our familiar Weight Training world. But Kettlebell exercises demand a lot more stabilizer muscle action and muscular co-ordination.
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Best Kettlebell Exercises
| For balanced overall development of your body make sure you work all the major muscle groups. Kettlebell exercises demand lot of stabilizer action as well. | | So lets get started with the best Kettlebell Exercises. - Kettlebell Military Press and Kettlebell Floor Presses
- Double Clean and Press
Kettlebell Workouts
You can perform Kettlebell Exercises 2-3 times a week and not more. Also as Kettlebell is a form of Weight Training, do not perform regular Gym exercises as you replacing and not complimenting your Gym workouts. It sounds so simple but the emails I get are worth a belly laugh.
Important Kettlebell Workout Tips - 2-3 workouts per week.
- Rest time of 60-90 seconds.
- Use 2 Kettlebells as they provide more resistance.
- Beginners can start with the Single arm variation and later add another KB for additional resistance.
Workout # 1
Double Clean and Press - 2 sets of 6-8 reps KB Double Bent-over-rows - 2 sets of 6-8 reps Double or One arm Windmills -2 sets of 6-8 reps Double Front Squats - 2 sets of 6-8 reps Double Swing - 2 sets of 6-8 reps Workout # 2 Double Military Press - 2 sets of 6-8 reps Alternating Renegade Row - 2 sets of 6-8 reps Turkish Get-up - 2 sets of 6-8 reps Double Front Squats - 2 sets of 6-8 reps Double Swing - 2 sets of 6-8 reps
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