Kettlebells, or girya, are heavy weights consisting of a cast iron ball with a single handle for gripping. Historically, they were used by the Russian military for strength training, and kettlebell lifting for sport emerged in the 1870s. The weight of kettlebells is suspended below the handle, which increases the pull away from the body. You have to work harder to control the weight, as opposed to a dumbbell that can be "balanced" during an exercise. There are many effective strength training exercises you can do with kettlebells.
Alternating Renegade Row
This exercise works the back muscles called latissimus dorsi, as well as the bicep muscles. You'll also engage your abdominal core muscles for balance. You begin this exercise on all fours, gripping the handle of a kettlebell in each hand, handle facing up and palms facing each other. Firmly place your hands on the handles, shoulder-width apart. Rise up on your toes and balance, feet about shoulder-width apart. Your upper body will be higher than your lower body. Holding this position, perform alternating rows,one arm at a time, squeezing your upper back and using your biceps muscles to bring the kettlebell toward your chest. Use slow, controlled movements and keep your body in line from head to toes. Do not sag your middle towards the floor. Perform about 20 repetitions---10 per side. Rest and repeat two more times.
Kettlebell Swing
This exercise works the legs, arms, shoulders, butt and even offers cardiovascular benefits. Stand with your feet facing forward, slightly greater than shoulder-width apart and grip a kettlebell with both hands, palms facing toward your body. Lower into a semi-squat position, letting the kettlebell "swing" in a controlled motion between your legs. Keep it close to your body to avoid straining your lower back. Fairly quickly, snap up to a standing position, contracting your gluteal muscles, tucking in your abdominal muscles and locking your knees as you swing the kettellbell to shoulder height. Immediately repeat, completing 10 to 12 times. Keep your back erect throughout the movement and eyes facing forward, not looking down. Complete three sets of this exercise. You can perform this with one arm or alternate by passing the kettlebell from one hand to the other as you progress.
Lunge Squat Combo
This exercise works your lower body as well as your biceps since you are constantly contracting them as you hold the kettlebell. Hold a kettlebell by the horns or in a racked position, palms facing towards your body, arms bent and kettlebell held close to your chest under your chin. Stand with feet shoulder-width apart. Holding the kettlebell firmly, lunge forward with your right leg, knee bent at a 90-degree angle. Push off with the right foot back to the starting position. Lunge forward with the left foot. Push off with the left foot back to the starting position. Then immediately perform a squat---knees should not extend past toes, upper legs should be parallel to the floor at the bottom of this move. Return to starting position. Repeat the three components 10 times. Rest and complete three sets of this exercise.
References
- National Academy of Sports Medicine Essentials of Personal Fitness Training; M.A. Clark, S.C. Lucett and R.J. Corn; 2008
- Bodybuilding.com: Kettlebell Exercise Guide
- Kettlebell Workouts for Busy Women
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