No other exercise routine out there can tone muscles or raise a heart rate quicker than a kettlebell workout. Kettlebell routines not only help to improve strength and stabilization, they also improve overall core integration. To perform a successful kettlebell routine, you must begin with stabilization moves and progress until you can perform advanced moves, while still using proper form.
Stabilization moves such as the Turkish get up and single leg dead lift work to tone and strengthen the core. These moves require slow and steady movements to perform properly, and are excellent for beginners.
Kettlebell workout benefits:
– It’s fast. It is an efficient workout, combining cardiovascular and strength and flexibility conditioning.
– It’s fun. It offers challenge and variety because the moves can be changed endlessly, and if it gets too easy you can always add more weight.
– It’s functional. A kettlebell workout is based on functional movements. You might never use an arm curl in real life, but kettlebells should train your body to handle picking up Junior and the briefcase while chatting on the cell phone.
– It’s mobile. Take a single kettlebell to the park or on vacation and you can still do your workout.
– It’s safe. Using kettlebells is low impact, and if done correctly, a kettlebell workout is easy on the back.
Kettlebell workout routine:
Complete each exercise back-to-back.
Rest for one to two minutes, then repeat for a total of two or three circuits.
Do this routine two or three days a week, using a 10- to 15-pound kettlebell.
1. Around The World (waist): move the weight around your waist in a small circle, until you reach the stating position again, Keep kettlebell bottom pointing down when behind you, its bottom points down keep the core braced. Avoid swinging of the upper body and moving your head around the weight.
2. Bent Row: While bent over anywhere from 45 degrees to parallel with the ground, the kettlebell is held hanging from a straight arm, pulled up to the chest, and lowered again.
3. Deadlift: Deadlifts can also be performed with one-arm, one-leg, or both.
4. Figure Eights: trainee moves the bell in a figure-8 through the legs while in a partial squat.
5. Half Get Up: A kettlebell exercise that combines the lunge, bridge and side plank to build strength, the get-up is a slow and controlled movement, unlike the other exercises that have a power or ballistic element.
6. Swing: The kettlebell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms nearly straight. The key to a good kettlebell swing is effectively thrusting the hips, not bending too much at the knees and sending the weight forwards, as opposed to squatting the weight up, or lifting up with the arms
7. Front Squat: The basic squat is performed holding one or more kettlebells in the rack position, or a single a bell in the goblet position, which can help develop hip mobility by using the elbows to push the knees out at the bottom of the squat.
8. Windmill: Standing with a bell is held overhead, the hips are pushed to the side of the bell. Keeping the bell arm vertical, the upper body is bent to one side and rotated until the other hand is touching the floor. This improves mobility and stability through the hips and shoulder. Alternatively the bell may be held in the other hand, or with one in each hand.