Kettlebell Workouts – Introduction

by KB on June 16, 2011
in Fitness workouts


Kettlebells come in many weights to target your training.

Kettlebells are becoming one of the leading strength and cardio training regiments used by athletes, celebrities and even the military. Originated in Russia, the kettlebell is a cast iron weight which helps develop explosive power, endurance and burn calories at an astonishing rate.


Unlike traditional bodybuilding exercises that seek to isolate and sculpt one muscle, Kettlebell training involves compound exercises that work multiple muscle groups simultaneously, and consequently develop strength and muscular endurance throughout the entire body. Additionally, this type of training integrates one’s breathing, movement and alignment along with the ability to control and balance the weight. This multidimensional approach helps develop a healthy body that is flexible, strong, lean and well coordinated.

There are a host of kettlebell exercises you can perform. Just as with other free weights, the combinations and variations are endless. However, athletes should remember the principle of specificity. Pick kettlebell exercises that most closely match the movement patterns of your sport.

Kettlebell exercises may not be as effective as more traditional free weights for developing maximal strength – an important phase in the athlete’s overall program. The movement patterns and loads they incorporate makes them better suited to converting maximal strength into explosive power and / or strength endurance.

One great way to use kettlebells for working out your core is to perform kettlebell snatches. First off, you want to get a good grip on the kettlebell. With your hand on the kettlebell, lock your arm, squat down, then use your whole body to lift the kettelbell over your head. At the end of the exercise you should be standing with the weight over your head. To add to the difficulty you can swing up, than once standing you can lower the weight down to shoulder height than back up over your head. This momentum building you use by using your body to swing the weight replicates what is required by most sports, making it an ideal exercise.

Here is an example of this exercise:

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