Kettlebell training is exploding among workout enthusiast. Sports teams on all levels are adding kettlebells as part of the regular workout routines. Even our heroes have discovered the benefits of kettlebell training.
Military, police and fire personnel encounter life-threatening situations on a daily basis. With these physical demands, an effective training routine is achievable using kettlebells in combat exercises to simulate powerful movements used in defensive tactics.
For those with a demanding job or just wanting a rewarding workout, kettlebells provide a creative way to weight train either at the gym, at work or at home. This type of training is not new. Russians have used these heavy cast iron balls for decades for competition training to improve strength, endurance, flexibility and overall conditioning.
Like dumbbells, kettlebells come in a variety of weights and sizes. The grips on the kettlebells are comfortable and easy to hold, whether using one or two hands to hold the weight. Another benefit is that kettlebell exercises are not isolated movements, which can lower the risk of injury when using proper form.
Kettlebell exercises are basic movements resulting in high-intensity training. Advanced lifters use a combination of basic lifts to create challenging routines that target several muscle groups in one rep. Powerlifters recommend kettlebell training at least twice a week for core work. While some prefer to go to failure, 10 to 15 reps are performed in three to four sets.
Front swings are powerful movements using quads and glutes to stabilize the body while strengthening the back, delts and arms. The kettlebell is held down in front, using one hand or two, with the legs spread slightly past shoulder width. Bend your legs to gain momentum and help swing the ball straight out with the arms straight. At the top movement, the legs should be straight. Swing it above chin level, and then swing it back down between the legs, repeating the motion until reps are completed.
Side swings are similar to cable crossovers. Hold the kettlebell with the right hand crossed over the left side of the body and swing outward toward the opposite side raised above shoulder height. Bend your legs to get an explosive swing. Swing the ball back down to the original position, repeating in a fluid motion. These reps are performed on one side, and then alternated to the other side for the next set of reps. This exercise is a great conditioner.
High-intensity training is not the only type of exercise used with kettlebells. Bicep curls, presses, raises and any other lifts have replaced dumbbells and barbell exercises for those who prefer the feel of a kettlebell. Basically, it’s all a matter of preference and some creativity.