Kettlebells are a traditional strength and conditioning tool from Russia that have become popular in the United States in the past few years. Originally a cannonball with a sturdy handle attached, kettlebells were used by the Russian military to develop a high degree of fitness. Kettlebells can be used for a variety of awesome conditioning exercises and workouts.
Kettlebell Conditioning Complex
The kettlebell conditioning complex combines four exercises, the dead lift, hang clean, front squats and push press, into an unbroken sequence of movements that challenges all of your major muscles as well as your cardiovascular system.
Place your kettlebells on the ground and position them around hip-width apart. Bend and grasp a kettlebell in each hand using an overhand grip. Keep your back slightly arched, your arms straight and stand up. From this position, lean forward slightly at the hips and then explosively pull with your arms while simultaneously pushing your hips forward. As the kettlebells approach your shoulders, flip the kettlebells over and catch then at shoulder height. With the kettlebells resting on your shoulders, push your hips back and squat until your thighs are parallel to the floor and then stand back up. Finally, from the standing position, press the kettlebells overhead to arms' length.
Lower the kettlebells to your shoulders and then back to the floor and continue for the desired number of repetitions.
Beginners should perform this exercise using 15- to 20-lb. kettlebells; stronger or more advanced lifters may well progress to 50 lbs. or heavier. Use good technique to minimize any possibility of injury.
Kettlebell Burpee
Perform burpees with kettlebells for an added challenge. Stand with your feet together and a kettlebell in each hand. Squat and place the kettlebells outside of your feet. Thrust your legs back and adopt a push-up position. With your hands still on the kettlebell handles, bend your arms and perform a full push-up. Next, jump your feet back in between your kettlebells and then, with a slightly arched lower back, stand straight. As a more advanced option, you can complete your burpee by curling the kettlebells up to shoulder height and then press them overhead.
Perform this exercise for time, for example five minutes, or a set number of repetitions against the clock, for example 50. Adjust repetition levels to suit your individual fitness levels.
Kettlebell Swings
When performed for low repetitions using a heavy weight, kettlebell swings are an effective leg and back strengthening exercise. When performed with lighter weights for higher repetitions, for example multiple sets of 20, kettlebell swings become a good conditioning workout. Grasp a single kettlebell in both hands using an overhand grip. Stand with your feet hip-width apart and your arms hanging in front of you. Bend your knees slightly and push your hips back to lower the kettlebell between your knees. Thrust your hips forward and swing the kettlebell up to eye level. Let the kettlebell fall back down between your knees while simultaneously bending forward at the hips again and perform another repetition. Try to establish a good rhythm and stick to it for the duration of your set.
References
- "Combat Conditioning, Functional Exercises for Fitness and Combat Sports"; Matt Furey; 2005
- "Enter The Kettlebell! Strength Secret of The Soviet Supermen"; Pavel Tsatsouline; 2006
- "Fit to Fight: An Insanely Effective Strength and Conditioning Program for the Ultimate MMA Warrior"; Jason Ferruggia; 2008
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