The kettlebell is an old Russian exercise tool that resembles an iron cannon ball with a handle. Compared to a dumbbell, the kettlebell's center of mass is beyond the hand, and allows for swinging movements that are not possible with a dumbbell. Kettlebell training is effective for improving strength, endurance, flexibility and coordination simultaneously. After mastering the basic swings, a variety of advanced moves combined into series of exercises characterize extreme kettlebell training.
Safety
Prior to performing advanced kettlebell exercises, learn how to perform the basic swings correctly from a kettlebell professional. Increase the weight gradually and when you are sufficiently strong, proceed on the advanced moves, such as snatches, cleans, Turkish get-ups, windmills and overhead squats. Always focus on correct technique. Before you start any kettlebell training, get your doctor's approval.
Extreme Kettlebell Training
Extreme kettlebell training combines the advanced moves into combinations that are demanding on your strength, endurance, coordination and flexibility. You should train with kettlebells for at least two months before you safely transition onto extreme training. Always make sure that you perform the individual exercises with correct form, and train smart: choose to drop the kettlebell instead of trying to rescue it with a risk of possible injury.
Use Two Kettlebells
Using two kettlebells at once will add another level of difficulty. Start with basic swings, holding one kettlebell in each hand. When you feel comfortable, add a flip with both kettlebells simultaneously. Additional two-kettlebell exercises are high pulls, snatches, shoulder presses and cleans with one kettlebell in each hand. In the extreme windmill exercise you hold one kettlebell over the head and leave the other one hanging. In an extreme Turkish get-up, place the second kettlebell close to your hips, perform the Turkish get-up, and lift the second kettlebell while you are standing up,
Decrease Resting Time
In extreme kettlebell training, the resting times between the exercises are often very short, or non-existent. This will increase your stamina, while working on your strength. After finishing one exercise, immediately move on to another one without rest. If you do one-handed exercises, perform them with one arm first, then immediately do the opposite arm. Combine two or more exercises for increased intensity.
Long Sequences
An extreme of extreme kettlebell training involves performing a sequence of 10 to 20 minutes of kettlebell exercises without stopping. Perform the first exercise, with either two kettlebells or each side separately, and immediately move on the next exercise. Keep swinging, snatching, flipping or squatting without stopping until the time runs out. This is highly extreme and you will be challenged in your strength, endurance, patience and strong will.
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