Kettlebells & Bodyweight Training

Combine kettlebell training and bodyweight exercises to condition your cardiovascular and musculo-skeletal systems. Basic bodyweight exercises, such as pull-ups, push-ups and squats, executed with proper technique, train the major muscle groups in natural functional movements. A kettlebell is a weight consisting of a cast iron ball with a single handle--picture a cannonball with a u-shaped handle. Kettlebell training enhances strength, flexibility and cardiovascular fitness. Combining the two works all the major muscles groups and provides aerobic and anaerobic fitness.

Lower Body Training

Kettlebell exercises, such as swings, squats and wood choppers, are combination exercises that work the hip, gluteal thigh and core muscles. These larger muscle groups are major movers and work as a unit in all activities of daily living and athletic motions. High-rep bodyweight squats following a kettlebell session develop endurance, shape and tone in the fatigued muscles of the thighs and glutes. Single leg bodyweight squats build balance, endurance and strength in the muscles, tendons and ligaments of the lower body.

Upper Body Training

Swings, cleans and presses with a dumbbell work the muscles of the midback and shoulders. Personal trainer and bodyweight training expert Steve Holmsen recommends performing pull-ups with perfect technique to receive the maximum benefit. At the bottom position of a pull-up, obtain a neutral spine position by activating the pelvic floor muscles. This is accomplished by squeezing the pelvic muscles, as if trying to hold back from urinating, Simultaneously retract your shoulder blades by pinching them together. This is your new starting position and should be maintained throughout the entire set of pull-ups. These positions will keep your feet hanging straight down. Performing these biomechanically correct pull-ups after a hard kettlebell workout develops upper body and grip strength and endurance.

Core Training

Kettlebell motions are combination exercises that stress the core muscles. Kettlebell training expert Vanessa Bader recommends performing wood choppers and seated twists exercises to develop the tranvserse abdominals, innercostal and oblique muscles. After performing these exercises, the core muscles will be fatigued. This is an excellent time to directly target the abdominal muscles by performing sit-ups, crunches or leg raises with perfect form to isolate the muscles and increase your workout intensity.

Cardiovascular Training

Kettlebell training is executed with large movements involving multiple muscle groups, called combination exercises, momentum and high repetitions with very little rest between exercises. This gets the lungs expanding for oxygen and the heart pumping this oxygen to the working muscles, providing a powerful cardiovascular workout. Follow a training session of kettlebells with high-rep pull-ups, sit-ups, pull-ups, squats or short sprints to further develop endurance and strength in the cardio-vascular system.

Rehabilitation Training

Ketllebells training and bodyweight exercises are used for rehabilitating injuries because they provide motion in a large number of joints working together and simultaneously strengthens the muscles, ligament and tendons. Kettlebell exercises and body weight exercises also develop all the smaller supporting structures, which are often overlooked or overpowered by the larger and stronger muscles.