Kettlebell Exercise: Something Everyone Needs to Know!

You can’t imagine the unbelievable workout you can get from kettlebell exercise until you experience it for yourself.

This exercise is extremely effective, for as little as 20 minutes, 3 days/week, you can increase your heart rate, strengthen your muscles, boost your metabolism and lose weight. You have to love that.

Kettlebells are made from cast iron formed in the shape of a ball, with a handle. The handle makes them easy to handle. Don’t let the term “cast iron” scare you into thinking “heavy”, because they come in different weights ranging from 2lb – 100lb.

This wide range of weight makes kettlebell exercise perfect for everyone, simply select an appropriate weight for your fitness level and you’re ready to workout.

Even though kettlebells have a hard surface, they are surprising easy and safe to use, the key is too start with a lower weight to give yourself the opportunity to learn how to control the kettlebell.

Once you understand how the kettlebell responds during different exercises, you can challenge yourself with higher weights.

Kettlebell exercise challenges the whole body, because most exercises require a full range of motion utilizing the entire body. This is how you achieve a full body workout in a short amount of time.

What more could you ask for with life being so busy, a quick and effective workout is a very good thing.

Additionally, you can add kettlebells to your home gym, so you can get a great workout in the comfort of your own home.

There are many exercises you can do with kettlebells, some are extremely challenging while others are perfect for a simple, yet effective workout. There are countless resources available; books, dvd’s and online videos, to help you find the right kettlebell exercise program for you, so be sure to research it thoroughly.

Like I said earlier, you can either get an explosive powerful kettlebell workout that burns copious amount of calories and builds huge muscle strength or you can get a simple, effective workout that meets your daily physical activity needs. It’s great for everyone.

I am going to describe some basic kettlebell exercises, just to get you started. You can adjust the intensity of these exercises by the weight of your kettlebell.

For all exercises, be sure to keep your core (tummy) in tight, you always want to control your core during any exercise, heck you should always keep your tummy in, even when you’re just walking down the street.

  • 1) The Swing: Stand straight with your feet shoulder width apart. Place your kettlebell between your legs on the floor. Reach down, slightly bending your knees, keep your back straight and pick up the kettlebell and lift it straight out in front of you at shoulder level, keeping your arms straight. Slowing swing it back between your legs and then out in front of you again. Keep your back straight at all times and maintain control of the kettlebell.
  • 2) The Highlift: Stand straight with your feet shoulder width apart. Place the kettlebell between your legs on the floor. Reach down, slightly bending your knees, keep your back straight and pick up the kettlebell, stand up and lift it to your chin, elbows pointing out. Repeat.
  • 3) The Deadlift: Stand straight with your feet shoulder width apart. Place the kettlebell between your legs on the floor. Reach down, slightly bending your knees, keep your back straight and pick up the kettlebell and stand up slowly holding the kettlebell keeping your arms straight down towards the ground. Repeat.
  • 4) The Squat: Stand straight with your feet shoulder width apart holding the kettlebell under your chin and perform squats making sure you lean back so knees are directly above your feet and keep your chest up. Repeat.
  • 5) The Overhead Press: Stand straight with your feet shoulder width apart holding the kettlebell under your chin and press the kettlebell straight up until arms are straight overhead. Repeat.
  • 6) The Squat/Overhead Press Combined: Perform a squat exercise and go right into an overhead press. Repeat. This is a great total body exercise.

These kettlebell exercises will give you a great start in getting to know how to use and control kettlebells, not to mention give you a great chance to experience the amazing workout kettlebells offer.

This simple program may not seem like much, but it will definitely get your heart pounding and your muscles contracting.

There’s no more excuses, you must try kettlebell exercises.


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