Invented by Dr. Nicholas Romanov, the Kettlebell is also known as girya (Russian: ги́ря). Looking just like a cannonball with a handle, this instrument is a cast-iron weight used for ballistic exercises that greatly increase the strength, flexibility and cardiovascular system.
What Is A Kettlebell Workout?
Involving many repetitions, typical kettlebell training exercises build strength and endurance for the lower back, legs and shoulders. The movement imitate real world activities such as shoveling or farm work.
If you are suffering from back or shoulder problems, avoid performing with this instrument. Kettlebells work exactly like dumbbells.
The only difference is that they make exercising more challenging. Your muscles need to work harder due to the fact that weight is not evenly distributed.
The Kettlebell Workout
The secret is to complete each type of exercise back to back, without resting. After a complete round, rest for one or two minutes and go again. Use a 10- to 15-pound kettlebell, two or three days a week.
1. Around the Body Pass
Use both hands and hold the object in front of your torso, while keeping the feet and hips apart. Release the kettlebell into one of your hands and move both arms in the back. Grab it with the other hand and complete a full circle around your body.
Do 10 repetitions of this kind.
2. Bent Row
With your legs together, bend your torso until it's almost parallel with the floor. Keep the kettlebell in one hand and let it hang at the arm's length. While keeping the same position, pull the kettlebell to the side of your chest. Ensure the elbow is close to your torso.
Do 10 reps and change the hand.
3. Dead Lift
While standing with your feet apart and the kettlebell between them, squat down and grab it. Make sure your back is completely flat. With the arms extended, brace the abs and push into your heels.
Do 10 to 12 reps.
4. The 8 Figure
With the back straight, knees bent and feet apart, hold the kettlebell with one arm and behind the opposite leg. Pass it to the other hand, forming a two rotations that surround each leg.
Do 10 repetitions of this one and keep the movement slow and controlled, but fluid.
5. Half Get Up
Wile staying face-up on the floor, hold the kettlebell in one hand. Keep it straight and above the shoulder. Bend the opposite knee and prop your body in the same opposite hand. Push the weight up, while keeping your back straight.
Reverse the movement and repeat the entire process for 5 times.
While keeping the feet wide open, grab the weight with both hands. Squat down until the thighs are parallel to the floor. Swing it to the shoulder height. As it starts to arc down, bend the knees and squat, swinging it between the legs.
Repeat it for 10 to 15 times.
7. Front Squat
While standing with the feet hip-width apart, hold the kettlebell in front of the chest, with both hands. Keep the elbow bent and close to the body. With the back straight and chest up, push the hips back and bend the knees until they form 90-degree angles. Press into the knees and stand up again.
Do it for 10 to 15 times.
Now that you have a sense of what Kettlebells are and how it is best to use them. We would like to hear your feedback on what you think them. What workouts have you used these for?