Kettlebells are an ancient strength and conditioning device. They have been known for centuries and have gained popularity amongst professional athletes, gym goers and folk fitness enthusiasts around the world. The basic kettlebell is an iron or cast iron ball with a handle attached at the top to the top of it. It’s used to do a variety of exercises, which include both ballistic and tactical exercises which combine strength, flexibility and cardiovascular training into a single exercise regime. For a more detailed description of the functionality, see this link. You will also find some of the best workouts for kettlebell training at this site.
Kettlebells can be used for a wide variety of exercises but to get the best workout from them you should combine different kettlebells workouts in a circuit type format. To start you should ideally pick three very light kettlebells to use for your first workout. Then find a good heavy bag to use for your second workout and so on until you have a collection of four kettlebells. Remember not to overload your kettlebells and not to use them all at once. Once you have used all of your kettlebells for your first circuit, then switch to using the weights.
Kettlebells are great for building up your strength endurance as well as for improving your overall physical performance in the gym. They will help you to achieve gains in muscle size and strength that make you feel stronger and more powerful. They are great for building up the chest, back, legs, shoulders and biceps. To do the most efficient and explosive workouts, lift the weights in a slow controlled manner, while breathing deep and deeply through your nose.
Two dumbbells are connected together by a metal chain. This is called a two kettlebells row. For this exercise to begin with two kettlebells placed side by side on a one-arm rack. Position the dumbbells to shoulder width apart on the barbell rack. Let the weights hang down to the lower weight arm. Lift the weights to the standing position.
Next, assume the classic fitness pose known as the cat pose. Position yourself with your upper body straight, your legs together and your hands directly under your shoulders with your palms resting on the knuckles of your hands. Now lift your legs, keeping your legs shoulder width apart, back straight and arms behind your head. While keeping your upper body straight, contract your abdominal muscles, forcing your lower spine to curve slightly forward.
Another great cardio exercise that will get you moving your butt off the floor is the goblet squat. This exercise is often performed with a partner. Begin by holding the goblet in one hand so that the weight is centered over your chest. With your legs straight, squat your hips back until your thighs are approximately parallel to the floor. Squat your upper body as high as you can without cheating.
These are just a handful of basic kettlebell swing exercises. There are many more to learn, but these two will get you started. I recommend trying them in a standing position first and then progressing to a seated or lying down position. Try not to hold on to the kettlebell too long, because you will burn your wrists. Also try to stay away from holding onto the weights too tightly because it will increase your chance of injury.
You should be able to swing a kettlebell between each of these exercises within eight to ten seconds. If you cannot do one of the exercises and you are in a standing position, you can always switch to a good pair of kettlebells such as a single arm swing. You will have to do the same exercises with these as you would with a single arm swing, except you will be in a rack position. To do a single arm swing, simply lift both arms at the same time. Now that you have a good understanding of kettlebells and how to use them effectively, you are ready for more advanced kettlebell workouts!