 Kettlebell training is getting a lot of attention recently and for good reason. Kettlebells are a great method of using ballistic motions to mimic real world movements. A kettlebell routine has even been adopted by many mainstream celebrity names such as; Sylvester Stallone, Jennifer Lopez, Matthew McConaughey and Lance Armstrong. You can find kettlebells in just about all of the major retail stores, so they are widely available to most of us. The cost is on par with your standard hex-style dumbells within the same weight ranges.
Added Benefits
- It's a fast and efficient workout, combining cardiovascular and strength and flexibility conditioning.
- It's fun. It offers challenge and variety because the moves can be changed endlessly, and if it gets too easy you can always add more weight.
- It's functional. A kettlebell workout is based on functional movements.
- It's mobile. Take a single kettlebell to the park or on vacation and you can still do your workout.
- It's safe. Using kettlebells is low impact.
- It works the core. It gets results because it is a core workout, and it builds up muscles that burn fat. The basic kettlebell swing burns in the thighs and midsection.
In this post, we'll review my favorite kettlebell routine and how you might incorporate it into your existing fitness routine.
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The swing
Holding the kettlebell in one hand between the legs in a squat, thrust with the legs and hips, straightening up to send the bell upwards. Control the bell's descent between the legs back into a squat.
Double-handed swing overhead
With the kettlebell between the legs in a squat, thrust with the legs and hips to send the bell in a full arc upwards overhead. Control the bell's fall back down between the legs in a squat. Keep the lift fluid, as with all the moves.
The snatch
From the single-handed swing, continue the lift so the arm extends fully overhead and slightly back, controlling the bell's descent down into the squat again. |
I hope you can work this kettlebell routine into your fitness plan. I certainly find it to be a fun way of incorporating strength conditioning into my regime and I hope you do as well. |
