Kettlebells are one of the most ancient implements of strength and body conditioning. They are by far the best exercise machines ever created. They are so old, in fact, that they have been used for centuries all over the world to help train athletes, improve sports performance and even heal injuries. Kettlebells were first developed in the late 19th century in Scotland. The use of these simple and effective strength and conditioning tools is still alive and thriving today, even though most people don’t realize it. Today, you can find gyms all over the world that feature these ancient strength tools as part of their workout routines.
Kettlebells are effective because of the way in which they develop both strength balance and hip power. The kettlebell is basically a simple cast iron or steel ball with a handles attached to the side. It’s use is to do a variety of basic exercises, such as ballistic movements that combine flexibility, strength and cardiovascular training into single movements. This type of movement will help develop not only your strength but your hips and your core as well. By working out with kettlebells, you’ll be developing those three areas at once.
Many people are under the impression that kettlebells are only useful for cardiovascular workouts, but that’s not true. You can use them for weight loss, too! This is one thing that a lot of people who haven’t even tried kettlebells before failing to understand. Because they work your hips so strongly, you will feel like you are ripped all the way through your workout – even if you’re doing nothing else at all. Kettlebells increase your metabolism to make sure that it works all of your muscles at the same time. This makes for one hell of a cardio workout, especially if you pair it with high intensity training.
If you want to really strengthen your shoulders, then you’re going to have to incorporate many different movements like swings, overhead press, snatches, cleans and get ups into your regular workout routine. When you first start using kettlebells for this type of work, you should definitely start with the heaviest weights you can handle. As you progress, you can slowly start adding weights to your throws and overhead presses, etc. To work your shoulder muscles with dumbbells is more about using fast, heavy weight movements like swings and overhead presses than it is about lifting dumbbells.
The first exercise I want to show you is what is known as the Russian curl. This is probably the most well known exercise for kettlebell training, and for good reason. It’s a very compound movement that works your back, shoulders, chest, abdominals and everything in between. There are several variations to this exercise, but the basic idea behind it is to focus on working multiple muscle groups at once through tension, which will ultimately increase your overall strength.
After you’ve been working out for about 45 minutes, then you’re ready for your cardio workout. You want to do a couple sets of high-rep cardio, preferably three sets of fifteen reps or more. This cardio exercise is highly effective for burning fat, raising your heart rate and building more muscle, which will make your workout more efficient and effective. Some people believe that you must keep your heart rate very explosive for the maximum benefits of kettlebell workouts. That’s simply not true – your cardio can stay high for as long as you want if you perform the proper exercises.
For best results, always make sure that you are working with the right kettlebells for your goals. This can be determined by looking at the handles of the kettlebells. The heavier the handle, the more control you will have over the weight. If you use one that is too light, you will end up swinging it around wildly, not providing the full range of motion necessary to complete the exercise.
To do the best workout possible using kettlebells, consult your local physical therapist or doctor before attempting any new physical exercise. Be sure that you don’t have any prior injuries or weaknesses that could negatively affect your ability to get the most out of your workout. There are some excellent books on the market that show you how to utilize the kettlebells correctly. A good physical therapist or doctor can show you exactly how to use them properly. With the proper guidance, you’ll be able to develop an incredible core, shoulder, hip, knee, and back muscles.
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