The kettlebell, a Russian fitness invention, is made of iron and shaped like a bowling ball with a handle.The American Council on Exercise (ACE) and the University of Madison, La Crosse tested the effectiveness of kettlebell training in a 2010 study. ACE found that kettlebells provide higher-intensity workouts than weights and that kettlebells produce quicker training results. Kettlebells provide cardiovascular benefits while strength training--they elevate your heart rate and burn more calories while you do overhead exercises.
Shoulder Press
Using a kettlebell to do a shoulder press strengthens the shoulder muscles. Holding a kettlebell overhead requires balance and recruits the abdominal muscles for stabilization purposes during the exercise, resulting in higher calorie expenditure and an abs workout. It is important to tighten your abdominal muscles and pull your shoulder blades down and together to stabilize yourself during a kettlebell shoulder press. To do a shoulder press, stand with your feet shoulder-width apart and slightly bend your knees. Next, hold the kettlebell in your right hand and bend your arm, lifting the kettlebell toward your shoulder. Turning the underside of your forearm toward your body will support your wrist and allows you to rest the kettlebell on the backside of your forearm. Finally, push the kettlebell upward, over your head. It is important to stop and lower the kettlebell before you fully extend your arm to avoid straining your shoulders or elbow. After completing 12 to 15 repetitions, try doing the same exercise with your left shoulder.
Halo
The halo exercise strengthens core abdominal muscles while improving balance. The halo consists of holding the kettlebell overhead for an extended period of time and builds arm and shoulder strength. To perform the halo, hold a kettlebell with both of your hands and extend your arms in front of your body, resting them on the top of your legs. Good posture is important and helps prevent back or muscular strain while holding the kettlebell overhead. Get ready by standing up straight and pulling your shoulder blades down and together. Next, lift the kettlebell and extend your arms overhead. Once your arms are extended, bend your elbows, allowing the kettlebell to lower slightly. Moving the kettlebell in an overhead circular motion will activate and challenge your abdominal muscles. Straight wrists and a still lower body allow you to focus your muscular attention on your abdominal section and arms during the halo exercise. After completing 10 circles in one direction, do 10 circles in the other direction.
Squat & Swing
Performing squats and swinging the kettlebell overhead builds leg, arm and core strength. The squat and swing is a full-body exercise that builds muscular strength and endurance. To execute the squat and swing, hold the kettlebell with both hands, resting your extended arms on the top of your legs. A wide squat stance ensures that you have room to swing the kettlebell through your legs, so stand your feet 2 inches wider than shoulder-width apart. During a squat, it is important to protect your knees. Sticking your butt out and aligning your knees with your ankles prevents knee injury. Next, lower your glutes toward the ground, stopping when they are parallel to the ground. Slowly swing the kettlebell between your legs, stopping when it is slightly beyond your glutes. Finally, push up through your heels and return to standing while simultaneously lifting the kettlebell in a circular motion, stopping when it is directly above your head.
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