Grueling Russian Kettlebell Workouts

The kettlebell is a spherical metal or weighted plastic ball with an attached handle. A kettlebell can weigh more than 80 lbs., or as little as 8 lbs. If you are new to kettlebell workouts, even working out with a lighter weight kettlebell can be grueling. As you improve in strength and endurance, keep your workouts challenging by increasing the weight of your kettlebell and performing more difficult moves.

History

The kettlebell has a long history of use as a training mechanism for Russian athletes and soldiers. Strongman competitions in Russia were popular, and the favored training tool was the kettlebell. Russia sponsored the first official kettlebell event in 1985. Since that time, kettlebells, once reserved only for serious athletic gymnasiums, are a common sight in many fitness centers.

Benefits

A study sponsored by the American Council on Exercise examined the claims that kettlebells offered a superior workout in terms of energy expenditure, or calories burned. The study involved 10 experienced kettlebell enthusiasts. The study found the participants burned 272 calories in just 20 minutes. In addition to calorie-burning potential, a vigorous kettlebell workout can improve your balance, overall body strength and endurance in a short amount of time, reports the study.

Sample Workout

A grueling workout is one that works and conditions your entire body. Pavel Tsatsouline, kettlebell expert, in his book "The Russian Kettlebell Challenge," suggests using the military press to work your shoulder muscles, the good morning stretch for hamstrings and windmills for your back, waist and hip strength. Add basic one-arm and two-arm snatches and deadlifts to your workout. The Turkish half get-up and push-ups with kettlebells work your abdominal core muscles. Rest at least one day between kettlebell workouts to give your muscles a chance to recover.

Strategies

Kettlebells will quickly develop your muscle strength when you push yourself to do more complicated swings and moves. If you are a woman looking to incorporate a grueling workout into your exercise routine, choose a kettlebell weighing no more than 15 lbs. If you are a man, you should start with a 15- to 25-lb. kettlebell. Shorten your rest time between repetitions as you get stronger. Use increasingly heavier kettlebells once your workout becomes less challenging.

Considerations

Kettlebells are heavy and can be difficult to control when swinging them during a workout. Allow adequate floor space and distance between yourself and other people in the area. Never let small children play with your kettlebells. Although the Centers for Disease Control and Prevention states that weight training is often good for strengthening your back, a grueling kettlebell workout is more strenuous then lifting dumbbells or using weight machines. If you suffer from back pain, consult your doctor before beginning kettlebell training. Join a training class at a gym to learn the proper swinging techniques.