Kettlebells Training | Kettlebells Exercises, Workouts & Training Routines

Kettlebell Training can help you Build Muscle Strength and Lose Weight. Kettlebells Training exercises & workouts are becoming the choice for many elite athletes due to their versatility, ease and results.
 

Kettlebells can be used as a stand-alone equipment for all your workouts or just to change over from sometimes boring Weight Training Barbells and dumbbells.

Overview

Kettlebells - What are they? and How to use them?

Benefits of Kettlebell Training

Kettlebell Training Tips, Dos and Don'ts

Kettlebells Vs Traditional Weight Training Equipments

Best Kettlebell Exercises

Kettlebells Workout Routines

A must resource for all Kettlebell Lovers - Massive strength Routines - Coming Soon.

 

Kettlebells - What are they? and How to use them?

 

Kettlebells {Cast - Iron Balls} are iron equipment resembling much like a cannonball with a handle. Imagine a bowling ball but with a suitcase handle attached to it for grip.

Originally invented by Russians for strength and flexibility, now kettlebells are used for a wide range of strength activities, from Muscle and Strength Training to losing Weight. Pavel Tsatsouline is often credited for bringing the brutal Kettlebell training to US and rest of the world from Russia.
 

Now kettlebells are available in varying sizes - 35 lbs, to 100 lbs. Remember it is always to buy in pairs as demanded by the best Kettlebell Exercises.
 

How to use them?

Kettlebells are used holding the handles and can be used one at a time or two, one in each hand. 2 kettlebells training is more effective as you will find out later.

Benefits of Kettlebell Training
 

• Benefits of Kettlebell training range from improving Strength and conditioning to eliminating back pain and reducing stress.
• Athletes are using Kettlebells for conditioning purposes and Kettlebell workouts are excellent aerobic exercises. They also increase Muscular Endurance.
• Ligaments and Joint Strengthening.
• Mental Toughness is brought out by the multi-joint Kettlebell movement.
• Many people have asserted that Kettlebell training has helped them with Lower Back Rehab too.

Kettlebell Training Tips, Dos and Don'ts
 

Dos

• Have a firm grip on your Kettlebell.
• Whenever possible do not let kettlebells touch your body.
• Perform High repetition, explosive ballistic training. This is the key for an excellent Kettlebell aerobic workout.

Don'ts

• Never use more weight than you can handle in beginner phase as it is difficult to control movements.
• Always perform co-ordinated  movements as Kettlebell exercises are very demanding.
• When done with poor form Kettlebell exercises CAN be dangerous, so use proper form.

 

Kettlebells Vs Traditional Weight Training Equipments
 

Many Kettlebell exercises are similar to exercises done with dumbbells in our familiar Weight Training world. But Kettlebell exercises demand a lot more stabilizer muscle action and muscular co-ordination.

Best Kettlebell Exercises
 

For balanced overall development of your body make sure you work all the major muscle groups. Kettlebell exercises demand lot of stabilizer action as well.

So lets get started with the best Kettlebell Exercises.

1. Kettlebell Military Press
2. Kettlebell Floor Presses
3. Double Clean and Press

Kettlebell Workouts
 

You can perform Kettlebell Exercises 2-3 times a week and not more. Also as Kettlebell is a form of Weight Training, do not perform regular Gym exercises as you replacing and not complimenting your Gym workouts. It sounds so simple but the emails I get are worth a belly laugh.
 

Important Kettlebell Workout Tips

• 2-3 workouts per week.
• Rest time of 60-90 seconds.
• Use 2 Kettlebells as they provide more resistance.
• Beginners can start with the Single arm variation and later add another KB for additional resistance.

Workout # 1

Double Clean and Press - 2 sets of 6-8 reps

KB Double Bent-over-rows - 2 sets of 6-8 reps

Double or One arm Windmills -2 sets of 6-8 reps

Double Front Squats - 2 sets of 6-8 reps

Double Swing - 2 sets of 6-8 reps

 

Workout # 2

Double Military Press - 2 sets of 6-8 reps

Alternating Renegade Row - 2 sets of 6-8 reps

Turkish Get-up - 2 sets of 6-8 reps

Double Front Squats - 2 sets of 6-8 reps

Double Swing - 2 sets of 6-8 reps

ExerciseGoals.com Recommends

The Kettlebell Burn Program

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Common Visitor Kettlebell Training Exercises Questions and Answers - FAQs

1. How do I construct a kettlebell?

A kettle bell is made from welding a handle to an iron cannonball. There are also molds in which melted iron can be added to. Most people would not be able to do this but there are specially designed weights that can be added or subtracted from a holding device with an affixed handle. Purchasing a readymade kettlebell might be the best options.

2. Is 20 lbs enough weight for a kettlebell?

20lbs is more than enough weight to employ for a kettlebell workout. Generally, you want to work with a kettlebell that provides a decent enough amount of weight to stimulate the body's muscle growth and metabolism enhancement.

3. How to get larger arm muscles with kettlebell training?

Size you need to use the arms to swing the kettlebells, you will always be hitting the arms no matter what you do with the kettlebells. Some exercise may yield primary stress and others would yield secondary stress. The heavier weight on the kettlebell will also factor into the impact on the arm muscles.

4. How to make a kettlebell mold?

Unless you have a great deal of experience working with molds, this is something you need to stay away from. Those that do wish to try can look towards instructions available at online sources.

5. 24 kg kettlebell - how strong can I expect to get?

24kg is a rather light amount for a kettlebell but it can enhance strength. In terms of the amount of strength you gain, genetics will factor into the answer. You will see a decent amount of strength increased since this is what kettlebells are all about.

6. Do I need more than one kettlebell?

It would definitely be helpful to have a range of kettlebells of different weights. This will allow you to perform all manner of different workouts and do so in a way that contributes to your overall physical development.

7. How to chalk the kettlebell handle?

Chalking a kettlebell will greatly enhance the comfort level for holding the bell. You will want to chalk the entire handle and do not leave any missed spots.

8. How to fix slippery kettlebell handle?

Some will sand down the handle in order for the grip to be less slippery.

9. Is a kettlebell a quick way to lose weight?

Yes, if you were to use a low weight and performed very high and fast weight, you will burn up a lot of calories. Even if you perform a mass building workout, the amount of muscle mass you gain will help speed up your metabolism.

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