If you are unfamiliar with the phrase kettlebells, then allow me to introduce you to their numerous benefits. The kettlebell is simply a kettle (or cast iron) ball with a handles attached to both the ends. Its use is widely used in many forms of exercises, which include dynamic workouts that combine strength, cardiovascular and flexibility training into a single exercise. The reason this type of exercise has become so popular is due to its multiple muscle toning benefits. Here’s a look at how they work.
Dynamic Kettlebells is performed in what is called the single arm dumbbell snatch. To perform it properly, start out in the standing position holding one arm at your sides with the ball between your legs. With your free arm, extend it towards your knees until it is pointing straight out towards your chest. Now, using only your non-dominant hand, grab the handle of the other side with your dominant hand and bring it back to your chest in a controlled way. This should be done several times.
This one arm dumbbell workout is done in a high-intensity workout designed to target the vast majority of your working muscles for maximum results. It’s also a great workout to use for increasing your overall strength. This is because you are always working with a heavy load. This forces you to develop both endurance and strength at the same time.
Dynamic Kettlebell workouts can be performed with cast iron weights or with kettlebells. Each version calls for completely different movements, but both form the same set of workouts. These workouts use the same dumbbells and have the same effect on your fitness endurance and overall strength level.
There are two main movements that you will be doing with kettlebells that utilize your shoulders as the handles. The first movement is the wide position swing where you swing the barbell from between your legs up to your shoulder width. The second movement is the close grip, where you grab the barbell directly under your chin with your palms facing outside your body. Both of these movements use a lot of your shoulders and upper back muscles.
Kettlebell exercises also build a lot of core strength. The muscles include your back, abdominals, glutes, and triceps. The wide and close grip movements also use a lot of your core muscles. This is because when you swing the barbell with your arms, your body works as a unit, pulling the weights through your body. By using kettlebells, you will gain a stronger core than you would with dumbbells.
If you are a beginner, then you will benefit most by starting with the basic weights in both the close and wide grip positions to get your body used to the movement. Once you have developed a solid foundation of strength, you can increase the weights to the one-arm overhead press, the single arm overhead press, and the bent over row. You can also include the clean and jerk in your daily workout routine for improved kettlebell lifting endurance.
If you are going to do a bit of research on kettlebells, you will find out that there are many different variations that you can do as a trainer or a beginner in kettlebell exercise. If you are looking for a challenge, then you might want to look into the Olympic weight sets that allow you to do many more exercises than other kettlebells on the market today. The Olympic weight sets feature a thick handle and are more solid than the standard handle. This is essential if you are a beginner in the world of kettlebells.