I love kettlebells. I have only been using them recently, but they’re freaking great. I prefer them way more than dumbbells. If you love them too then this workout is just for you, if you haven’t used them, this workout is just for you too – because there’s two!
Why do I love kettlebells so much?
Kettlebells are also effective because they target all aspects of fitness, including strength, endurance and power
– MIKE BELL
THEY’RE AN INTENSE WORK OUT
1. They make your stabilizer muscles work extra hard due to the uneven distribution and they also offer the benefits of resistance training and cardiovascular conditioning – making for a very intensive work! I also think one of the biggest benefits is that all of the exercises are essentially total body exercises. This means you get total body strengthening and conditioning with one single tool.
THEY’RE BETTER THAN MACHINES
2. While machines and dumbbells and every other workout tools are all effective weight training, they only ever work a single muscle or muscle group at any one time. Kettle-bells work out out all over and that to me is a good enough reason to stick with them!
I CAN TAKE THEM ANYWHERE / EASY TO STORE
3. Boom. They’re portable. I can take them to the beach, I can workout, outside, I can workout in my lounge room. I also like that they’re easy to store – bit machines in a home gym are never fun and look messy.
LEAN MUSCLE BUILDING
4. Kettlebell workouts offer an all over workout which in time will build a lean, symmetrical physique. KB training also is a great way to build up your core, which is the most important aspect of working out. Up until early last year, I didn’t even know what my core was. I am so grateful mine is now strengthened. So if you haven’t been working on your core (includes the muscles of the shoulders, the chest, the abdomen, the hips, the pelvis, and the upper to lower back muscles), now is the best time to start!
GETS ALL MY PROBLEM AREAS
5. Kettlebell exercises get all my problem areas – you know; legs, bum, abs and hips. I love feeling the burn!
A SIMPLE WORKOUT FOR BEGINNERS
1. Kettlebell Deadlift
Start with the kettle-bell on the floor in front of you. Stand with feet slightly wider than shoulder-width apart, with your toes slightly turned out. Squat down and pick up the kettle-bell, then stand up and drive through your heels, keeping your chest up and back straight. Squeeze your butt at the top and return all the way back to the ground until the kettle-bell lands at your feet.
2. Kettlebell Swing
Start with your feet wider than shoulder-width apart, toes pointed out. Grab the kettle-bell on the floor in front of you and keep your arms loose as you send your hips back and drive to a standing position. From here, slightly bend your knees and using your lower back and hips, swing the kettle-bell two inches forward, then push it backward through your legs. Swing forward again until you push the kettlebell out until your arms are parallel with the floor. Repeat.
3. Kettlebell Squat Thruster
Start with two kettle-bells, one in each hand, in the rack position: that is, grip both firmly by the handles and pull fists to chin keeping elbows pointed straight down. The kettlebells will rest along on your outside forearm. Keeping your arms tucked in close to your body, squat down and explosively drive the kettlebells overhead as you stand. Bring back to the rack position and repeat.
10 reps, 3 sets
KETTLEBELL EXERCISES FOR THOSE WHO HAVE USED THEM BEFORE
1. Around the body pass
Take hold of a kettlebell in your right hand. Swing the kettlebell out in front of you so your arms are almost fully extended. Swing the kettlebell from the right to left. Once the kettlebell is as far left as possible, take hold of with the left hand. The Left hand will now swing the Kettlebell from the back to the front of your Body (continuing the counter clockwise motion). As the left hand comes all way around the back of the body towards your right arm, take hold of with your Right hand.
Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.Lower yourself as far as possible. Pause for a second and reverse the motion back to the starting position.
3. Kettlebell Crunches
Lying with your back flat on the floor holding the kettlebell above you using both hands follow the basic instructions. Keep your Head straight at all time. Using nothing but your upper Abs to shorten the distance between your head and core, sit up slightly. Your lower back will never leave the floor, but allow your shoulder blades to leave the floor and curl upwards. At the top of the movement flex your abs hard. Slowly reverse the movement with the abs held in / controlled.
4. Hip Pushups
Place a pair of kettlebells on the floor either side of your hips. Support yourself with each hand on a kettlebell and your toes. Lower yourself down towards the ground in a smooth motion, like you would a regular pushup. Once your Chest is a couple of inches from touching the floor, push yourself upwards through the kettlebells in a smooth motion taking the path you lowered yourself down using.
Good luck with these workouts – remember to take it easy and if you’re hurting, don’t push yourself. Remember to stretch and look after your body!