A kettlebell looks like a cannonball with a luggage handle attached to it. It’s in the same family as the dumbbell. The center of gravity is about six to eight inches away from your hand, unlike the dumbbell, which is centered in your hand. Stabilizing muscles are used to produce movement due to the displacement. In terms of developing strength and power, learning how to use kettlebells is more effective than other traditional forms of weightlifting.
Kettlebell training emphasizes force reduction more than dumbbells. This low impact method of weight training is better because it incorporates more than just the muscles in your arms. The entire body receives a workout. While there are a variety of exercises you can perform, including swing, snatch and press weight training, they all generally follow these basic steps:
Stand with feet shoulder-width apart with your toes pointing forward. Grasp a 10-pound kettlebell in your right hand. Bend forward at your hips with your knees slightly bent. Swing the weight up in front of you until your arm is parallel to the floor. Keep your spine tall and neutral but not stiff. Pause at the end position briefly and swing the weight between your legs with your hips bending forward. Repeat with the other hand. Complete three sets of eight to ten swings per hand.
Progress to the kettlebell deadlift. Stand with feet shoulder-width apart with your toes pointing forward and a 30-pound kettlebell between your legs on the floor. Bend forward at your hips with your knees slightly bent. Grip the kettlebell firmly with your right hand and put your left hand on your lower back. Stand straight up while bracing your trunk and pushing your buttocks forward with the weight in your hand. Hold for one second and lower the weight to the ground. Repeat with the other hand. Do three sets of five to six reps per hand.
Advance to the push press by standing with your feet shoulder-width apart with your toes pointing forward. Hold a 20-pound kettlebell in your right hand resting against your trunk and your fist facing the mid-line of your body. The weight should be resting on your arm. Dip your body down to a shallow squat and push your body up with your hips and legs while extending your right arm above your head. Lower the kettlebell down to your shoulder and return to the starting position. Use your whole body to drive the weight up. Eight to ten presses for three sets per arm is ideal.
Kettlebells have stood the test of time and have repeatedly proven themselves amazing pieces of exercise equipment that are versatile and portable. They can be used anywhere and are amazingly effective! They may sound simple, but these exercise gadgets are useful for losing weight, gaining muscle, building up fitness and getting energized. The whole kettlebell workout is a healthy routine that should only take around 20 to 30 minutes.When learning how to use kettlebells during low swing weight training, remember the initial stances must be comfortable. Use your entire body and not just your arms when doing the movements. The swings must be smooth and even. Allow the momentum of the kettlebell to guide your movements. The kettlebell must be transferred to the other hand on the downswing and repeat the routine to balance both sides. Do your set, rest and repeat. Remember to flex your knees and allow your back to be neutral as you do each session.