Kettlebells have been used in sports for years and recently have become very popular in the fitness world. They are simply called kettlebells. They were invented by a Scottish Gypsy named George B. Kettlebells who was a trainer and instructor in the arts. He would also do bodybuilding workouts. He became known as one of the leading authorities in the use of kettlebells in both the commercial arena and the public gym. Today kettlebells can be found in most fitness studios and are used by many professional athletes and weekend warriors alike.
Kettlebells are unique because they take all the advantages of dumbbells but add the movement variety and efficiency that you don’t get with most other exercise tools. The kettlebell is simply a cast iron or steel ball with a handle on top. It’s primarily used to do a variety of kettlebell exercises, which include many specialized exercises designed to target your core strength, flexibility and cardiovascular conditioning. With its handle and ball it allows for a wide range of motion that allows you to perform hundreds of different movements, which can be modified by your fitness level and fitness goals.
Kettlebells aren’t just for working out at the gym though. They are great for nearly any activity you want to achieve your fitness goals with. From toning to strengthening to warming up to cooling down, kettlebells make a great addition to your workout arsenal. And, because they are affordable most people end up purchasing more than one set for home use and/or in the home gym.
A common exercise with kettlebells is the double-arm kettlebell squat. In this exercise you’ll use your legs to lift the weights while standing with your back straight. Keep your arms straight and your body as still as possible. From here, you’ll squat your feet one at a time towards your partner. You’ll alternate back and forth between the squats.
The double-arm kettlebell squat works the hip flexors, glutes, and forearms, and provides a full range of motion for working those areas of your body. The movement requires good mobility in the upper body, but it does not isolate specific muscles. This makes it ideal for people who may have joint problems or other issues that limit their range of motion, mobility and strength. Because it uses so much of the body for both the lifting and the squat, it helps build overall strength without isolating any single muscle.
Another great exercise using kettlebells for the home gym is the single-arm row. To do this, you’ll start position in a pushup position with your hands flat on the ground, arms at your sides. Next, rotate your hands so one is over your head and the other across your chest. Then, without locking your elbows, lower yourself down to a knee position, pushing your knees out to your side and then back again. Do 10 reps of this and you’ll be very sore the next day.
For a more difficult but intense workout, try the one kettlebell clean. To begin this move, get into a pushup position with your hands directly under each other. Then, extend one arm, palm down, and extend the other out in front of you. Let the arms hang, not touching. In a smooth motion, swing the arms back behind your head, and repeat.
Kettlebells aren’t just for warriors and police officers anymore. Any strength buff can benefit from these basic exercise to build up his core, hip flexors, glutes, and all of the other core muscles needed to be fit and strong. By adding these exercises to your workout regimen, you’ll notice that your body becomes fitter and stronger in a very short amount of time. If you haven’t already added kettlebell training into your routine, I encourage you to do so. You’ll be glad you did.
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