Discover The Power Behind Kettlebell Training

Kettelbell Training | Body360 Fit

Most people have never even heard of a kettlebell until recently. Kettlebell training has become the latest exercise craze featured on television and in magazine articles. It is for good reason that this unique training tool has become so popular.  Their use has been dated back to the early 19th century Russia and their benefits are wide and varied.

Kettlebell training has often been referred to as the “it” exercise routine to follow if you are trying to achieve the 6-pack you have always dreamed of.  An increase in abdominal muscularity can be due specifically to the increased recruitment of multiple muscle groups and core stabilizing muscle groups simultaneously.  While kettlebell movements can be used to build strength, power and endurance they also increase heart rate giving the participant an excellent cardiovascular workout as well. 

What is a Kettebell?:  A kettlebell is a cast-iron ball with a handle at the top.  With this one unique training device you can swing your way to better health. I use the word one because all you need is one kettlebell to complete a routine.  Although there are advanced bilateral movements that require two kettlebells.  Kettlebells come in various weights depending on your level.  They are usually measured in kilograms not pounds.

Benefits of Kettlebell Training : Kettlebell training routines incorporate a series of lifts and swings that are comprised of either “grinds” or “ballistic” movements.  Grinds are slower movements such as the kettlebell press or windmill.  A ballistic exercise is an explosive movement such as a clean, snatch or swing.  There are diverse benefits to this training modality.  These include but are not limited to:

Increased strength

Increased balance and coordination

Increased muscle tone

Increased cardiovascular health 

Increased speed and agility

Decreased body fat

Sample Kettlbell Routine: 

                Type: Endurance

Frequency: 3 times per week

                Sets: 3 sets each exercise

Repetions: 15-20 reps

Dynamic Warmup - 10 minutes (without kettlebells)

On Floor Face Up

 Hip Crossover with Arms Wide

 Alternating Knee Pull In

On Floor Face Down

Scorpions-face down/leg crossover

Standing

Jumping Jacks

Body weight Squats

Toe touch/sumo squats

Inchworms/Handwalk/Reverse Handwalk

Kettlebell Routine (exercises with kettlebells)

Clean and Push Press

Pushups

Single Arm Rows

Sumo Deadlift

High Pull

Kettlebell Alternating 1 Arm Swing

 Windmill

 Post Workout Full Body Stretch - 10 Minutes

It is recommended that you work with a certified kettlebell instructor before beginning any type of kettlebell training routine.  Kettlebell training is a developed skill set that requires specific and educated instruction. The above sample routine is offered as a courtesy for individuals that have experience working with this modality.

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