Kettlebells resemble small cannonballs with a pivoting handle that allow for a great variety of movements. Imported from Russia as total-body workout equipment, kettlebells are becoming more popular amongst trainers in the United States. Kettlebell workouts are designed to strengthen almost every muscle in the body while simultaneously improving flexibility. In addition, several different exercises can be used to develop greater cardiovascular fitness.
Presses
Presses are the first major type of kettlebell movement. Presses strengthen the shoulder, triceps and chest. When combined with swings, presses make up the most stereotypical kettlebell movements. Each press is a variety of the floor press for your chest and military press for your shoulders. When designing your kettlebell workout, focus one day a week on presses, and complete five sets of five repetitions of at least two movements.
Pulls
Pulls work complementary to presses. Pulling movements also help increase pressing power, as your lats act as the base for strong presses. Pulls strengthen the lats, traps, biceps, mid- and low-back. Rowing movements, such as upright rows, or Renegade Rows work the mid-back, while regular pull-ups, with a kettlebell attached as resistance, is a great way to strengthen the lats and biceps. In your kettlebell workout, devote a day to pulls. Complete five sets of five repetitions of at least two movements.
Squats
Some of the less glamorous movements in the kettlebell workout are the squatting movements. The two major movements here are lunges and squats. Again, the variations of these movements provide for a wide range of exercises. Because kettlebells do not provide the heavy resistance that you get with barbells, kettlebell squats and lunges develop muscle tone and endurance. Devote a day of your workout routine to lower body development, keeping repetitions high to maximize muscle endurance.
Core
Core strength and definition can be achieved using kettlebells as well. While it is possible to use your kettlebell as you would a dumbbell or weight plate to add resistance to sit-ups, most kettlebell core work involves swings. While swinging the weight, your core muscles must keep you balanced and stable. One secret of kettlebell training is working the core while you move to burn the fat around the muscles. Overhead swings are a trademark of kettlebell workouts, as the weight moves from between your legs to over your head, using your lower back to move the weight.
Olympic Lifting
The pivoting handle of the kettlebell allows for great Olympic lifting. Performing cleans and snatches and jerks with only one arm are much smoother when using kettlebells than dumbbells. The explosion necessary for Olympic lifting develops muscle in the entire body. In addition, because Olympic movements involve multiple muscle groups, stringing together multiple repetitions in a row can allow for great cardiovascular training.
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