Russian kettlebells provide for dynamic exercises. Shaped like a ball with a handle, the kettlebell can be lifted, flung and swung. Kettlebells became increasingly popular in 2008, with celebrities such as Jennifer Lopez, Sylvester Stallone and Matthew McConaughey embracing this alternative to traditional dumbbells and free weights. The workout revolves around functional movements and is touted by proponents as more efficient than other forms of weight training.
Rushed Workout
One of the advantages of Russian kettlebells is that you can perform some techniques when you are in a hurry that are still effective. For those who need to get weight training on the go, do a few minutes of a one-arm clean-and-jerk. This technique has both a push and pull to it. Do three sets on either arm, performing as many reps as you can before experiencing mild fatigue. Don't sacrifice proper technique, as this is essential for getting the most out of a rushed Russian kettlebell workout.
High Intensity Workouts
High intensity kettlebell workouts have many proponents and detractors. With a high intensity workout you will make a great deal of progress in the first month and a half. At this point, BodyBuilding.com recommends that you find another workout routine to avoid fitness plateau. High intensity workouts involve doing no more than three sets of a single exercise until you absolutely cannot lift the kettlebell anymore. Some enthusiasts of high intensity workouts do a single exercise until failure.
Basic Workout
BodyBuilding.com's Mike Mahler recommends that you work out with your kettlebells three times a week. Your daily routines should include a Monday of kettlebell cleans, alternating kettlebell rows, windmills, alternating presses and one arm swings. Wednesday's routine features Turkish get-ups, one-arm snatches and farmer's walks. On Friday you'll do alternating clean and press, double swings, double windmills and renegade rows.
Adequate Recovery Techniques
Working out is more than just lifting weights. It's also getting the proper rest and taking care of your muscles afterward. Mahler recommends a number of ways to make sure that you get the most out of your kettlebell workout. Stretch for 10 to 15 minutes after every workout and apply a cup of ice to the major muscle groups. Protein-carb shakes help to grow muscle mass when consumed right after a kettlebell workout.
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