Archive for December 14th, 2009
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!