Kettlebell Workouts

A good kettlebell workout is not only a great strength training workout, it's also an excellent change of pace from your regular strength training routine. If you normally work out with dumbbells, introducing kettlebells can give a whole new flavor to your workouts. In addition, the fluid motions of kettlebell workouts add a cardiovascular element to your workout once you have become versed enough in the exercises to perform them fluidly.

Kettlebells and their corresponding exercises came from Russia. Also called Girevoy Sport, kettlebell workouts originated as a conditioning and strength training program for weightlifters and others. The equipment consists of kettlebells only in most cases, making the amount of necessary equipment minimal. However, with their considerable weight, kettlebells are not exactly portable exercise equipment.

Designed to provide ideal cardiovascular as well as muscular workout benefits, the workouts have traveled beyond Russia and are now practiced particularly by martial artists. In recent years, kettlebell workouts have begun to turn into a workout trend.

The best kettlebell workouts include both cardiovascular and muscular benefits. At the beginning, you'll want to focus on your form so that you learn to maneuver the kettlebells correctly. Because of their considerable weight, working out with kettlebells deserves the same precautions as working with a heavy dumbbell. Once you have gained some basic skills with the kettlebells, then you can begin to focus on making your workout more fluid. As your workout becomes more naturally flowing, you will gain cardiovascular benefits alongside the strength exercise results for your muscles.

Perhaps the easiest way to work out your upper body with kettlebells is to simply do pushups with the kettlebells under your hands on the ground. Grasp the handles of the kettlebells and push your body up in a normal pushup fashion. Since the kettlebells keep you far off the ground even in the low point of the pushup, the high point of your pushup will be much farther off the ground than a standard pushup. This increases your range of motion and adds an added challenge to your workout.

A great way for a kettlebell workout to include the lower body's muscles is to perform swinging actions with the kettlebells. While the upper body seems to be 'holding' the kettlebells, the muscular strength needed for the movement comes from the lower body.

Plant your feet firmly more than shoulder width apart and hold the kettlebells in front of your body. Slowly, build up a rocking motion in the kettlebells, each time lifting the kettlebells higher in front of your body and swinging them farther back between your legs each time. Make sure to use your lower body for this exercise. No lifting should be done through your wrists! For this exercise, beginners had best find the smallest (lightest) kettlebells possible in order to develop proper technique and avoid injury.

Sit on the ground with your legs in the position for doing sit ups, but your upper body should be sitting up, not be on the ground. Take one kettlebell in two hands and leaning your body slightly back in order to have space around your core, lift the kettlebell from one side of your body to the other. Move it smoothly from left to right and set it down gently instead of letting gravity pull it out of your hands. The farther your upper body leans backwards, the more killer this kettlebell workout will be.

Kettlebells can provide excellent weight training routines. The results will definitely be more than you expected! If you'd like some visual instruction in good kettlebell techniques, check out the videos showing kettlebells in practice on 5min.com or this kettlebell workout with Anthony DeLuglio. Once you've seen the kettlebells in action, it's easier to pick up the exercises and do them yourself.

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