Doing fitness exercises with a kettlebell can add size and strength. A kettlebell is a weight that comes in numerous sizes and weights and features a thick handle on one side of a ball-shaped weight. Kettlebells are extremely versatile in any type of fitness program and can be easier for many people to use than standard medicine balls or free weights. Kettlebells provide the benefits of dumbbells, plus they can strengthen your grip and improve your core because of the distribution of the weight.
Explosive Lifts
Kettlebells can be used in place of barbells for explosive lifts such as the snatch and power clean. With a kettlebell in each hand, lift as you would with a barbell, focusing on staying balanced and completing the move. Also, concentrate on using your legs to get the weights off the floor and into the final position to prevent injuries to your back and neck.
Upper-Body Lifts
For the upper body, the kettlebell swing works your arms, shoulders and core in one easy motion. To begin, hold a kettlebell in one hand with your feet shoulder-width apart and back straight. Bend your hips back and swing the kettlebell backward between your legs. After a quick pause, explosively swing the kettlebell back up to eye level. Repeat this 10 to 12 times for three sets.
Lower-Body Lifts
A great lower body lift is the kettlebell front squat, which is performed much like a normal front squat with a barbell. With a kettlebell in each hand, stand with your feet shoulder-width apart and your back straight. Bend your arms at 90 degrees with the kettlebells resting on your forearms, much like a standard front squat. Keep the kettlebells stationary while you lower your thighs to a 90-degree angle with the lower part of your leg and return to the starting position, focusing on using your leg muscles to lift up.
Beginning a Kettlebell Regimen
When starting any type of new fitness regimen, it is important to start slowly and build up you activity. With kettlebells, be sure to start with a much lower weight than you would with barbells or dumbbells because of the different weight distribution within the weight. Kettlebells focus much more on your ability to balance and stay in control than just your strength, as with other weights. This can make kettlebell workouts difficult at first.
Member Comments