Kettlebell workout routines are a combination of cardio and strength training. The good news is that it is a great way to burn calories. Various researchers have found that using kettlebells as an exercise routine significantly helps reduce neck, shoulder and back pain. This is because, with the kettlebell, you are invariably strengthening the upper body muscles as well as the core. It’s no wonder why it’s a very popular workout tool.
Kettlebell workouts offer the average person a whopping 400-calorie burn in 20 minutes. This is based on studies done by the American Council on Exercise. You can add to the success of a kettlebell workout program with a few calorie-torching exercises. This workout is a fat burning cardiovascular workout that helps burn fat, build lean muscles, and tone the body in as little as 30 minutes, while also improving flexibility, balance, and strength. Indeed, it offers a dynamic, efficient, full-body workout in 30 minutes or less.
Everyone has seen a hard traditional medicine ball. These balls, when used in workout routines, typically have limited range of motion. If you have ever used one, you know how hard it is to hold onto the ball, especially for any longer than a few minutes at a time.
On the other hand, more complicated than simply lifting a weight, kettlebell exercises involve kettlebell swings. Suffice it to say, you need to make sure that you are handling your kettlebell correctly so as not to injure yourself. A standard kettlebell is made out of a solid metal bell and handle, which can be challenging to use. Just think about all the things you can do with a kettlebell.
What you can do with a kettlebell?
Fitness trainers and enthusiasts have long been aware of the benefits of kettlebell swings—an exercise that can help define almost every major muscle in your body to develop balance and strength, as well as help define upper body muscles. The kettlebell swing is one exercise that forces your body to work the muscles in your hips and legs to help generate the force of the swing while, at the same time, keeping your abs and back muscles stabilized to control momentum and balance.
Indeed, if you want to develop good posture and define your muscles, using a kettlebell is the way to go. But first, you need to understand these words for using a kettlebell—swing, snatch, or clean. Kettlebell swings are pretty easy to do and keep in mind that one can do it using one arm, or both. A kettlebell snatch is when you hoist the kettlebell up and over your head in one swift movement. The following are two exercises to get you started.
Two-handed kettlebell swings
One-arm kettlebell snatch targets
This is a slightly advanced exercise because you need coordination, balance, and muscle strength to get it done.
• Place the kettlebell between your feet. Bend your knees.
• Then in one fast, explosive motion, jump up onto your toes. At the same time, pull the kettlebell to your chest. Keep your elbows tucked in
• From there, shove the kettlebell up overhead. Make sure to hold on tight!
• Bring the kettlebell back down close to the ground.
• Repeat. Try for six or seven reps per set and do three sets.
The kettlebell is truly a handy workout device that can provide great results. But do make sure to use it safely and with care to get the most awesome benefits out of it.
