Recommended Sites
Archive for the ‘Kettlebell Training’ Category
I am always talking about the positive effects of kettlebell training. As you know, I am a big fan of using kettlebells for strength training, core enhancing and the cardio benefits. The following exercise that I will discuss is a more advanced move of the basic Clean exercise called Guerrilla Cleans. This is an excellent exercise, for strength and cardio depending on the weight of your kettlebells. You will build shoulder strength. You will use your core for stability. The legs and glutes will be working hard as well as the arms and back.
The Guerrilla Clean:
- Get 2 kettlbells of equal weight.
- Clean 1 kettlebell while holding the other with a straight arm.
- Bend your knees and switch, cleaning the the 2nd kettlebell and lowering the first.
- Do this move quickly, simultaneously, and as smoothly as possible.
- Work the move for 30 seconds.
- Rest, repeat and get into a rhythmic movement.
Keep your core tight and your back straight. Start off slowly, then move more quickly as you get a rhythm going. You’ll feel this move all over. It is a kettlebell exercise to use as a warm up or a cool down with your kettlebell training.
If you are looking for a challenging lower body exercise to add to your kettlebell training we have to talk about the Pistol. This exercise really uses all of the lower body efficiently, your glutes, hamstrings, and quads will feel this after a few reps.
You might want to try the Pistol without using a kettlebell first so you can master the proper form. During the kettlebell training, hold the kettlebell against your chest. Squat down on 1 leg, extending the other leg and push your body up. Another modification to chose would be to watch how deep you squat. As your legs get stronger, the deeper you’ll be able to squat.
Kettlebell training is similar to weight training, that it is always good to vary your exercises, to keep the muscles guessing. Change up the exercise, hit them hard and your kettlebell training will help you get where you want your body to be!
We talked about how effective kettlebell training is. Kettlebell training uses ballistic training or fast exercises. When you do your swing or snatch, you’ll do them quickly and accelerate your heart rate. Alternate between the two exercises, or work in other ballistic moves, and you can get in an aerobic workout and burn fat. When you are doing high repetitions quickly, you’ll be working on muscle endurance.
Kettlebell training also works on your muscle size and strength with the various sizes of kettlebells. The range of weight with kettlebells is just like that with dumbbells. You could try to use dumbbells for certain kettelbell exercises, however, you won’t get the same effect, or the same result. So try not to confuse your kettlebell training with your dumbbell workouts!
As you know, kettlebells have been around for years and years. These cast iron canon ball looking things with a handle came from Russia. There are gyms that offer kettlebell classes and kettlebell training. Kettlebell training is not just for personal training use. There are some gym members who shy away from the kettlebells, simply because they aren’t knowledgeable about how to use them. If used incorrectly, kettlebells can cause injuries.
Personally, I think kettlebell training is an excellent addition to your workouts, whether it’s a class or worked in to your routine. They give the workout a whole new dimension and truly can work the entire body. Don’t be intimidated by kettlebell training it is most definitely a worthwhile workout!
As you know, kettlebell training has been around for years. It is an excellent way to train muscles that are hard to target with just dumbbells or weight training. Another added benefit of kettlebell training is that it can become a cardiovascular training very easily. When you are moving from exercise to exercise, your heart rate will definitely increase. So a few kettlebell exercises which can be good for strength training and muscle toning, can now insight cardiovascular endurance as well. This is very similar to a circuit training you would use with the apparatus at the gym.
Please give kettlebell training a try. It sure helps the boredom factor when training. It just might be that little nudge you need to blast that plateau in your present routine.
Kettlebell training is all the rage these days and with good reason. It is a powerful workout that strengthens your muscles while giving you an awesome cardiovascular workout at the same time. Kettlebell training will give you the most from your workout with the maximum results in the minimum amount of time. We all like that.
There are three basic moves to start out with in kettlebell training:
- The Swing
- The Snatch
- The Clean
The Swing starts out with holding the kettlebell with 1 hand or both. The feet are shoulder
width apart. Push your butt back and bend your knees. The back should be flat and then swing the kettlebell between your legs. As you reverse direction of the swing of the kettlebell, stand and push through the hips extending the kettlebell straight out in front of you to shoulder height. Repeat for about 20 seconds. Switch hands or move on to the next exercise.
The Snatch starts out holding the kettlebell in 1 hand. Feet are shoulder width apart. Push your butt back and bend your knees. Keeping the back flat, swing the kettlebell between your legs. As the kettlebell reverses direction stand and push through the hips extending the kettlebell straight out and all the way up overhead, punching your hand toward the palm getting the hand around the handle and not letting the kettlebell flip over onto your wrist. Repeat for 20 seconds and then switch hands.
The Clean starts out by placing the kettlebell between the feet that are shoulder width apart. Push the butt back and bend your knees swinging the kettlebell back through the legs. As the
kettlebell reverses direction let the momentum of the kettlebell swing straight up punching your hand toward the palm getting your hand around the handle and holding at shoulder height. The kettlebell will rest in the bend of your arm. Repeat for 20 seconds and then switch hands.
When you begin a kettlebell training, pick the right amount of weight, which may be lower than your dumbbell weight. Start slow and with an informed instructor. Your strength will build and you will see results quick!