Maybe you have seen Kettlebells in the gym or online. What is all the fuss about over these odd looking weights? Kettlebells have a long history – they were developed in Russia in the 1700’s. The soviet army used them for training way back in the day.
How are they different from Dumbbells?
The center of gravity is completely different as most of the weight is in the large bell of the weight. Dumbells have 2 weights on either end of a small bar. The kettlebell just has one large weight with a handle. They typically are measured in kilograms instead of pounds.
What is so special about them?
Kettlebells are easy to hold onto when you are doing swinging motions. The distribution of the weight makes them great for working the back when swinging. The pull of the weight also kicks up the stretch of the muscles to improve flexibility. The grip/forearms get a great workout when holding the bell and lifting or swinging it. The kettlebell is a tool that allows you to work multiple muscles at one time.
Checkout this Fat Burning Kettlebell Workout video. It is full body workout in ONLY 8 MINUTES!
Kettlebell Swing
In the video above you will see me do a simple kettlebell swing. The swing that I demonstrate stops at chest height and is called a “Russian” swing. I like this swing for beginners and advanced kettlebell users. Very popular in many US gyms is a swing that goes all the way over head called the “American” swing. I personally prefer the Russian swing for function and safety and I love the great glute (butt) engagement I get from it. I also like the fact that there is less wear and tear on the back with this swing. Regardless of the swing you choose, it is very important that you have correct form and gradually progress with weight based on your strength.
Reps & Cardio
Typically Kettlebells are used for higher repetition exercises than barbells or even dumbbells. Cardio – using the kettlebell really kicks up the heart rate. The simple kettlebell swing is a great exercise to improve heart and lung function and burn lots of calories. Most kettlebell exercises use multiple muscle groups at once. You can use them for isolating muscles but that is not the most common use.
Windmill Exercise
The windmill exercise that I do in this video is great for stretching and strengthening the obliques (sides of the belly). It also works to rotate and stretch the shoulder. Both of these areas are typically tight in most of us due to our sitting lifestyle. If you are new to this exercise you may find your range of motion very limited at first. Doing this exercise 2-3 days per week (15-20 reps each side) will definitely loosen you up and get you feeling more mobile and agile in the hips, torso, and shoulders.
Squat to Shelf
We live in a forward world with lots of sitting. Adding an exercise that requires torso rotation is a great way to keep our spine flexible. Adding the glute squeeze gets us activating that muscle that we sit on way too much. The lift overhead adds in strength and stretch of the shoulder muscles. And it gets the arms tighter and more toned. Not to mention the cardio work we are getting with this exercise. And to top it off our coordination (brain) is being challenged.
Upright Row & Calve Raise
I love this combination of these 2 simple exercises. The handle on the kettlebell makes it a great choice for the upright row. The short handle forces you to keep a close grip on the upright row. I find that it is easier to teach clients proper form on this exercise using the kettlebell vs a barbell or dumbbells. Adding the calve raise is a simple way to kick up toning and calorie burn while keeping the coordination required to do the exercise to a minimum. I like to keep it simple so that the most people can do it. Simple definitely does not mean easy!
Enjoy this short tabata style kettlebell workout. A full workout in only 8 minutes! You will feel looser and more energetic all day. I would love to hear your questions or comments below.