Kettlebell Workout Routines For Super Human Strength And Fitness
You may have read about them in a magazine or seen someone using one and wondered what they are... A Kettlebell is a cast iron weight which looks like a cannonball with arms/handle weighing between 2kg to over 60kg.
The modern day bell originated from Russia and has been used in America and the western world for about the last 8 years or so. This type of training is not a new one though as it roots in ancient Greece. Kettlebell workout routines are unique because they offer different type of exercises with dynamic moves targeting different fitness aspects. Kettle bell training focuses on flexibility, strength, agility, balance, endurance and cardiovascular exercises. Keep fit enthusiasts really enjoy using them because the exercises require only this one piece of equipment and training is extremely challenging and efficient.
If you have been stuck in the same workout routine for years now and you are no longer feeling the effect of the work out then it is time for change. If you are looking for something that will challenge every muscle in your body, test your cardio to the limits improve your overall fitness then you need to get a KB now. This training can bring back life into your normal fitness regime.
Training involves you holding the Kettle bell in either hands or sometimes both to perform different swings, presses, squats, pulling motions plus balancing exercises. Some of these exercises are one arm swing, figure of 8, curl, kettlebell snatch, high pull, overhead cross, Turkish get up, goblet squats to name a few.
Some exercises will have you use only one weight and keep changing hand as you swing the weight with your feet stabilized thus engaging the whole body; but targeting the glutes, hamstring, quads, shoulders, back and core. Other exercise may only concentrate on the upper body, like the shoulder press and halo, although the core is always utilized.
Special movements are common like the Squat jack jerk, it's like the barbell squat but the difference is that the bell is held forward in tight grip while at the same time doing a squat so you are using shoulders, back and core. Often kettlebell exercises need power from both your hips & legs to move the weight thus giving your entire body an integrated movement which is missing in other forms of training. This is excellent for calorie burn and HIIT High intensity interval training.
Although you might think kettle bell workout routines resemble dumbbell workouts or weight training routines in various aspects they are actually miles ahead in benefits. The U shaped arms/handles change the effect of the weight in your body in more than one way. When using a dumbbell your center-of-gravity is stationery and it cannot be altered in anyway, while with KB training your center-of-gravity changes with the movement or swing. These movements create a centrifugal force which requires many more muscles to be used whilst doing the moves just like in the real life movement.
Compared to other fitness equipment kettle bells are one of the most affordable pieces of fitness equipment available because you only need the one and you are good to go. Also once purchased you can be using them at home on a daily basis if desired without any other fees or extras to pay for; plus another good thing about them is that they require a very small space for storage.
Kettlebell training is also very time efficient because you can get a full body workout in as little as 20 minutes and burn on average 20 calories a minute which is more than any other form of exercise. A session can focus on various aspects like cardio, endurance, stability, strength, power and balance or a combination of some or all of the mentioned. Kettle bell workout routines will help you improve your coordination plus agility while giving you better posture & alignment. Training is also very beneficial in sports injury rehabilitation with many professionals realising there multitude of uses.
About the Author
Chris Rivers is a successful kettlebell trainer that offers in home training an life coaching. You can find out more at his website http://www.ultimatekettlebellworkoutroutines.com/
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