Kettlebell Workout Plan

Kettlebell Workout Routines

There is so much that you can gain from kettlebell workout routines. The right kettlebell exercises incorporate muscle strengthening, aerobic and flexibility training elements. Here are only some of the routines you might want to consider trying:

Clean and Press
This exercise begins with the rack position. This start up position is achieved by first lifting a kettlebell onto the top chest level with the thumb inward towards the chest and a little to one shoulder. Legs should be spread farther apart than the entire shoulder length. From this position, move your wrist down until the thumb points down and swing the kettlebell over your head to one side and then down between your legs with knees bent slightly. From here, move back up to the rack position until the number of repetitions is completed.

Windmills
Some kettlebell workout routines can use two kettlebells instead of one. The windmill exercise is one type that can use two. This simple exercise involves moving one arm straight up one side over your head with a kettlebell. With the other hand, grasp the second kettlebell positioned between your feet and lift until your body straightens up. Bend from your waist and keep legs straight. Feet and legs should be spread apart. Repeat the routine interchanging arms. Some experts recommend keeping your eyes focused on the kettlebell overhead.

One variation of windmills involves no second kettlebell. With one ball up overhead, simply bend or reach down with your free hand all the way to the ground or up to the level you are able to. Move back up and repeat.

Slingshot
A number of kettlebell workout routines work on core instead of upper or lower muscles. The slingshot is a good example of a core exercise.

Like other routines, this routine begins with the feet apart but in line with the hips. From here, knees are bent a little. Grasp the kettlebell with two hands and position in front. Contract stomach muscles and move both hands behind you with one still grasping the kettlebell. Transfer the kettlebell to the other hand and move back to the arms forward position. Repeat kettlebell hand transfers and change directions.

Snatch
Some kettlebell workout routines seem simple but can be considered intermediate. The snatch is one of these exercises.

The routine begins with feet far apart farther than shoulder width and feet pointed outward. From a standing position, squat into a sitting position with the back from the waist up straight. Grasp the ball between your legs with one hand and lift it up using the muscles in your legs. As you straighten your legs up, move your arm with the kettlebell up and over your head. Move the ball back down and repeat. Once done with the repetitions in one arm, begin with the other arm.

These are only some kettlebell workout routines. There are many more that you might consider using to add variety to your workout regimen. Remember though to always check the level of difficulty of a particular exercise. Never perform advanced routines if you are still a beginner.

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Kettlebell Workout for Women

Kettlebells aren’t just exercise tools for athletes and soldiers. They can also be the perfect tools for ordinary individuals. Today, more and more females are discovering that kettlebell workouts for women can work for them too.

There are many good reasons why kettlebell workouts for women are great. First of all, nothing else, other than kettlebells, is necessary for a complete workout. This means you don’t have to buy expensive equipment or to travel to a gym for a workout. With two kettlebells and some floor space at home, you can have effective 15 to 20 minute sessions 3 to 5 days a week. This is good news for women and mothers who have work, kids and lot of other things to juggle on their hands.

Kettlebell workouts for women are also a good idea because they tone and condition all the muscles of the body. Because weight is not evenly distributed in a kettlebell like that in a dumbbell, every muscle must work to manage a swing or movement. This is an ideal solution for uniquely female concerns such as sagging arms, large hips, jiggly abdomen and fatty buttocks.

Some exercises performed by men can also be done by women. Quite a few routines however are especially recommended for women.

1. Deadlift - Put a kettlebell in front of you and stand with your feet as far apart as your shoulder width. Keep your toes pointed outward. Bend your knees and grab the handle with both hands while keeping your back diagonally straight and flat. Push up with your legs and feet keeping your arms still on a straight downward position until you are in a standing position. This exercise works on the abdominal muscles and the legs.

2. Box Squat - Kettlebell workouts for women for the legs and hips often include this particular exercise. Begin by putting a chair behind you and positioning yourself one foot away from it. Stand with your feet apart and lift a kettlebell up to your chest level. Move down into a sitting position using your lower back and buttocks. Move back up by pushing on the chair with your butt. This is the perfect workout for your hips and legs.

3. Snatch Pull - Begin with your feet shoulder width apart and your kettlebell on the ground between your feet. Bend your knees slightly and grab the handle from the top. Lift it up to chest level keeping your elbows bent. Slide your hands to the sides of the handles and lift up over your head. Perform the reverse steps of the exercise to return to starting position. This exercise works on the entire body’s muscles.

Before you perform any of these routines, make sure you have a wide clear area for exercise. Kettlebell workouts for women are also best performed with light weights. Make sure you master the form of each exercise first before moving on to another. If you lose form in the course of a workout, take a break to help your muscles recover first.

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Kettlebell Workout for Beginners

Not everyone has heard about kettlebell exercise programs. Those who are already using these however attest to the complete fitness benefits they have reaped. If you are convinced that you might benefit from them too, you would do well to consider performing kettlebell workouts for beginners.

There are various exercises available. Some of them help develop all the body’s muscles in general. Others may focus on specific muscle groups found on the upper, lower and central portions of the body. Despite the differences in exercise purpose and execution however, beginners’ exercises work under similar principles.

Kettlebell workouts for beginners are often simple and are not too intensive. This is because these exercises are primarily intended to help trainees develop proper form and become familiar with kettlebells. Because they are simple and are performed gradually, start up exercises reduce the likelihood of beginner injury.

Here are some beginner exercises you can try:

1. Pushups - These are performed in much the same way as regular pushups. The only difference is that your hands aren’t flat on the ground. You instead have to grasp two kettlebells placed firmly on the ground. Knuckles should face outward and the back and legs should follow a straight diagonal line. Simply move your body down and then push up. This exercise works primarily on the upper body but it also helps improve range of motion. Although it may seem simple enough, it may actually be more difficult than regular pushups because the body is always held farther off the ground.

2. Twists - These kettlebell workouts for beginners work on the core or abdominal muscles. To begin, sit on the ground and assume the lower body position for sit-ups. Keep your knees slightly bent, feet flat on the floor and back slanted slightly backward. With both hands, grasp the kettlebell located on one side of your hip and transfer it to the other side. Repeat according to the number of recommended repetitions. Aside from working on your core, twists also help build up your shoulders and arm muscles.

3. Swing - Despite appearances, this particular exercise is intended more for the lower than the upper body. Begin by assuming a stance wider than your shoulder length. Keep feet pointed slightly outward. Bend your knees forward and grasp the kettlebell with both hands. Swing them to the back of your legs and then forward to chest level while at the same time straightening your legs. Do not lift with your wrists and arms but let the ball move instead by using the force of your lower body.

Kettlebell workouts for beginners are best performed with light weights to avoid injury. Beginners may also consult expert trainers for the formulation of safe, appropriate and effective programs. Trainers can also help determine when and how training intensity can be increased for beginners nearing the intermediate level.

Some people find kettlebell workouts for beginners too plain and simple. You should however resist the urge to take on more complicated and rigorous exercises before you are ready. Remember that even slight injury can cut down swift fitness progress even more than simple workouts.

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The Kettlebell Workout Program

The Kettlebell Workout is getting popular now in the fitness industry.

There are many programs and techniques that promise to keep you healthy and well toned. It can sometimes be confusing for both beginners and seasoned fitness buffs to choose the best and most appropriate programs. If your previous program hasn’t done you any good or if you are looking for a new challenge, you might just want to try the kettlebell workout. What is this and how can your body benefit from it?

What is Kettlebell

A kettlebell is essentially an iron ball approximately the same size as a bowling ball. It has a single handle on top of it through which the ball is either gently swung or lifted. Different balls carry different weights. Kettlebells have been used for many decades in Russia to train athletes and military men. Today, this tool and the exercise regimens that have been developed around it have migrated farther west and are quickly growing in popularity.

Kettlebell Workout Advantages

The kettlebell workout is not really a single uniform program. Different trainers may suggest different exercises and programs for people depending on the appropriate training level. In general though, all programs provide similar advantages and benefits.

The simple purpose of kettlebell exercises is to condition the muscles and improve strength. Unlike other muscle exercises however, working with kettlebells provides more complete development. Kettlebell exercise routines can work on the lower, upper and central muscles as groups, thereby promoting total body strength and body stability. The challenge of using a kettlebell often puts a unified demand on different muscle groups at the same time.

The kettlebell workout doesn’t just work on the muscles. More advanced exercises also help promote cardiovascular health. With aerobic and muscle strengthening components combined, trainees develop toned bodies, strength, endurance, flexibility and higher energy levels. For people who wish to lose weight, kettlebell exercises also help reduce total body fat.

Kettlebell Workout Precautions

A kettlebell may look like a very simple tool. In fact, part of its appeal stems from the fact that it eliminates the need for multiple exercise tools and equipment. Kettlebells however should not be underestimated. If used incorrectly, they can lead to injuries affecting muscles, joints and bones. Because most beginners are unfamiliar with the tool, preliminary tutorial or practice sessions have to be performed with lightweight kettlebells. You can only move up to heavy weights if you can learn to sufficiently manage or control light weights.

As much as possible the kettlebell workout should be performed with expert trainers. Working with an expert can help you determine the most appropriate routines and weight levels for your age and gender. A trainer can also assess how well your current pace works for you and if program changes need to be introduced. In other words, a qualified trainer can help ensure your safety and the effectiveness of your program.

The kettlebell workout is undoubtedly one of the best programs you will ever come across. If you want a complete body workout, this is the program you should try. Just remember to always keep safety in mind.

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Kettlebell Workout: Routines, Exercise and Videos
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