If you’ve been paying attention to fitness news then you may have heard about the latest craze in exercise – Kettlebells. This ancient strength and conditioning device have been around for centuries and are making a big comeback. The ancient device was created in Greece some 4th century BC and was used by the ancient Greek and Roman civilizations. In ancient times, soldiers in wars used the tool to practice maneuvers and train in preparation for a future battle. Now, Kettlebells are being used in fitness programs to help people become stronger, faster and more fit.
One of the most popular exercise uses for kettlebells is the clean and press. The clean and press uses both hands and the dumbbells are usually held in both hands for a one-arm overhead press or a two arm overhead press. The move is performed by you placing your palms on top of each dumbbell with your arms crossed. As you allow the weight to be pulled up to your chest, your legs will bend and you will then in a slow controlled movement lower the weight back down and repeat. This exercise can be done in a variety of ways, but one way is to hold the kettlebell above your head and in a slow controlled movement push it down until you’re in a standing position and then raise it again.
Another popular exercise with kettlebells is the swing. This exercise works the large muscle groups in your body and can be easily done at home. To do the swing simply use both your wrists and hips to swing the bell back and forth between your legs. You can use the same weight for both the swing and for the clean and press and the swing.
Another great exercise with the kettlebells is the rack squat. This exercise works your thighs, glutes, quads and hamstrings. To perform the rack squat begin by standing with both your feet hip distance apart. From there, lift your bell over your head and squat down until your knees are bent, and then return to the standing position.
Deadlift – This is another great exercise that I recommend using with your kettlebell workouts. I love deadlifts because it works out all of your stabilizing muscles. To perform the deadlift simply take the weights that you have on your wrists and place them behind your head underarm. Next, raise the weights in front of your body, lowering the weights slowly and steadily as you keep your back straight. Take the weights all the way down to your hands before returning to the starting position.
Other exercises that you can perform with two kettlebells are single arm overhead press, two arm bar pull ups and one arm chin ups. These exercises are perfect for your overall conditioning because they work out a lot of different muscle groups at the same time. By working out with two kettlebells you will increase the intensity of each individual exercise. This will ensure that you always have energy and are always ready and able to complete new difficult exercises.
It’s been said that the key to living a healthy lifestyle is to eat right and move your body. Kettlebell workouts can help you accomplish your goals by helping you improve your core strength. If you haven’t tried kettlebell workouts yet you are missing out on some of the best fitness programs out there. I recommend that everyone who wants to get in shape get on a treadmill, elliptical machine or a boat of any kind and start incorporating some basic workouts with kettlebells. If you’re not using these types of machines then you are leaving yourself out of the majority of the current fitness scene.
Kettlebells are definitely the way to go if you want to improve your cardio endurance, core strength, overall body conditioning and your athletic ability. They are safe as well as effective and very affordable. The sooner you get started the more benefits you will reap. If you haven’t tried kettlebell training yet you are missing out on some of the best workouts on the market today. I hope this sparks you on and makes you want to start incorporating these great tools into your home gym routine.
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