Kettlebells are the strange cannon-looking things with a handle. If you’ve seen these weights at your gym but avoided them because you didn’t know what to use them for, this article is what you’re looking for. See below for a full body kettlebell workout.
Kettlebells make a great addition to your body weight/dumbbell/barbell routines, and can be kept at home with minimal storage room.
Here are 7 benefits of kettlebell exercise right from www.kettlebellworkouts.com !
7 Kettlebell Benefits
1– Best Fat Loss Exercise
If your main objective is fat loss then there are not many single exercises better than the kettlebell swing. The swing exercise targets over 600 muscles in one go creating huge demands on energy consumption which in turn means more calories burned.
2– Super Cardio
Want to feel like you have just sprinted the 100 metres without moving your feet? then this is the exercise for you. Huge amounts of oxygen are required to fund the kettlebell swing movement so it only takes between 30 – 60 secs before you heart and lungs are really pushed to their maximum capacity.
3 – Get Strong Quickly
Big strength gains come from eccentric movements which involve lengthening muscles under load. The kettlebell swing overloads 100’s of muscles eccentrically as you actively absorb the energy from every swing movement. Look out though, eccentric movements are what makes your muscles feel sore the next day!
4 – Rehabilitate Shoulders and Knees
The swing tries to pull the shoulder joints apart during the movement and as you fight to keep your joints in place your stabilising muscles get stronger. If you suffer with bad knees then often the swing can be tolerated due to the lack of excessive bend at the knee meaning you can still strengthen the legs, hips and your cardio without needing to squat or lunge.
5 – Develop Explosive Power
Sports are all about power. The faster you can release stored energy the more powerful you can move. The kettlebell swing develops lots of explosive power through the hips and legs which is vital for most sports.
6 – Exercise Anywhere
Unlike lots of other exercises you hardly need any room to perform the kettlebell swing. Your feet will not move and the kettlebell will only extend slightly further than your hands so you could workout anywhere with a 6 foot square space.
7 – Only One Kettlebell Required
The kettlebell swing is a very diverse exercise. You can start with the two handed swing and as you out grow that movement instantly increase the intensity by using one hand. When one hand is getting too easy you can add in the lateral swing for even more of a challenge. One kettlebell can last you a lifetime!
Below is a circuit-style workout that is primarily lower body, however, some of the movements will hit all of your muscles, including those in your upper body- shoulders/arms/back etc.
Try doing 2-3 sets of 10 reps of each exercise, with a light weight to begin.
Grab the weight with both hands, palms facing you.
Thrust your hips to swing it to chest height.
Hold the kettlebell at chest level and keep your arms close to your body. Your feet should be slightly wider than shoulder-width apart, with your toes pointing slightly outward. Keep your back straight and abs tight.
Push hips back, slowly bend the knees and lower your legs until your thighs are just below parallel to the floor. Press through the heel of the foot and push your hips through to return to the starting position.
ONE LEG DEADLIFT
Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
WALKING SIDE SQUAT
Get into a squat position, knees at roughly a 45-degree angle.
Hold your kettlebell under your chin with both hands. Squat to th to 10 steps to the left, then right, keeping your knees bent and maintaining resistance on the band throughout. Repeat. Try keeping your arms outstretched in front of you, which will provide balance as you do the exercise.