Kettlebell Sentence Examples
A good kettlebell workout is not only a great strength training workout, it's also an excellent change of pace from your regular strength training routine.
In addition, the fluid motions of kettlebell workouts add a cardiovascular element to your workout once you have become versed enough in the exercises to perform them fluidly.
Also called Girevoy Sport, kettlebell workouts originated as a conditioning and strength training program for weightlifters and others.
In recent years, kettlebell workouts have begun to turn into a workout trend.
The best kettlebell workouts include both cardiovascular and muscular benefits.Advertisement
A great way for a kettlebell workout to include the lower body's muscles is to perform swinging actions with the kettlebells.
Take one kettlebell in two hands and leaning your body slightly back in order to have space around your core, lift the kettlebell from one side of your body to the other.
The farther your upper body leans backwards, the more killer this kettlebell workout will be.
If you'd like some visual instruction in good kettlebell techniques, check out the videos showing kettlebells in practice on 5min.com or this kettlebell workout with Anthony DeLuglio.
It isn't hard to find decent kettlebell workouts for a beginner online, but the key to building strength and muscle mass depends on more than time and consistency.Advertisement
If this is the first time you've approached weight training, and especially kettlebell-related workouts, the most important aspect of your introductory routine is that you choose the right kettlebell weight.
Weight lifting is integral to building quality muscle mass, but if you choose a kettlebell weight that is too heavy, you will cause more strain to your system than gain.
You can also purchase kettlebell workout DVDs individually without buying kettlebells.
You can also run a "kettlebell workout" search over at YouTube to view more examples of what you should and should not do with your kettlebells.
YouTube offers an excellent and demonstrative video of kettlebell basics featuring Steve Cotter from UndergroundWellness.com.Advertisement
You can also find kettlebell workouts for a beginner that are designed more for women, which may prove less intimidating at first glance.
You can check out this short video created by an Australian duo that illustrates good kettlebell form during simple moves like overhead windmills and double arm swings.
This video is short, but near the end the instructor is quick to add in the number of sets and reps essential to a thorough kettlebell workout.
So, if you are on a budget and are reluctant to purchase yet another workout DVD, be sure to utilize all the resources available online to ensure that you've learned as much as possible about kettlebell workouts.
If you want to perform a home-based kettlebell exercise routine, you may want to consider purchasing an adjustable kettlebell.Advertisement
Adjustable kettlebells allow you to switch out weight plates, changing the kettlebell's level of resistance from one exercise to another.
One of the greatest benefits of purchasing an adjustable kettlebell is the flexibility it adds to your exercise routine.
Instead of being limited to a single kettlebell weight, you can try new exercises with a lighter resistance as you learn the movement, then gradually increase the resistance as you gain strength.
Like all strength training equipment, when you purchase kettlebells you pay for the total amount of weight that you purchase; the heavier the kettlebell, the more you're going to have to pay for it.
You're essentially saving 60 to 75 percent on the total purchase price when choosing an adjustable kettlebell instead of a comparable number of individual pieces.Advertisement
Some kettlebell exercises require that you use two separate kettlebells of the same weight.
With an adjustable kettlebell, you only have a single one to work with.
You would either have to purchase two adjustable kettlebells to perform these exercises, or you would have to purchase a separate individual kettlebell at the desired weight increment.
For example, you can purchase a single, seven-increment kettlebell from Weider for around $99.00.
If you knew that you only wanted two 15-lb. kettlebells and a single 20-lb. kettlebell, you could purchase these three weights from Power Training Systems for under $100.
Make sure you purchase an adjustable kettlebell that has all of the weight increments that you desire, remembering of course, that the heavier the total weight of the kettlebell, the more you're going to spend.
You also want to make sure that the kettlebell you purchase has a fail-safe mechanism for keeping the weight increments attached to the piece of equipment as you perform various exercises.
Many kettlebell exercises involve swinging motions, and it could be very dangerous to have the weight increments come detached from the kettlebell as you swing the weight.
Kettlebell routines have been around for hundreds of years, but recently made a comeback as a popular form of strength training.
You shouldn't think of kettlebell routines as a fad, though.
You can expect this comeback kid to stick around for awhile because a well planned kettlebell routine can get your heart pumping as you perform strength training exercises that double as cardio.
The American Council on Exercise performed a study in 2010 to determine whether kettlebell routines lived up to their hype.
The study participants performed a fast-paced, 20-minute kettlebell routine, during which researchers monitored their heart rate.
Kettlebell exercises generally include swinging motions that have the potential to cause injury if not performed correctly.
Unlike dumbbells or barbells, kettlebells have an uneven distribution of weight from where you hold the kettlebell.
As you swing it, the heavier "bell" of the kettlebell changes location, causing your muscles to react and respond accordingly in order to maintain control of the movement.
When learning to perform kettlebell exercises, start with a lightweight kettlebell so you can concentrate on your form.
Kettlebell routines are a highly specialized form of exercise.
When you're just starting out, it's a good idea to enlist the help of a certified kettlebell instructor to make sure that you're performing each exercise correctly.
A number of fitness clubs offer kettlebell classes or have personal trainers onsite with kettlebell certifications.
The kettlebell resembles a cannonball with a handle.
To use a kettlebell, you swing the ball around to target muscles in your lower body, abdominals and back, following specific movements.
The risks of using kettlebell swings for fat loss may be evident.
You obviously should take care when swinging a kettlebell.
To increase your heart rate and calorie burn, you can ramp up your kettlebell workout by increasing the intensity of your workout.
Increase the intensity of squats or lunges while doing these exercises while holding a kettlebell.
You have several choices for kettlebell swings for fat loss.
Doing so will allow you to get the most out of your kettlebell workout.
Kettlebell exercises allow you to target specific muscle groups.
Using a kettlebell with lower body exercises increases your calorie burn, providing more of a cardio workout.
A study from the American Council on Exercise concludes that a 20-minute workout with a kettlebell can burn the caloric equivalent of running at a six-minute mile pace.
All you need is a single kettlebell and an exercise mat.
Straighten, stand, and swing the kettlebell outwards until it is at eye level.
Repeat 10 to 15 times, then swing the kettlebell in the opposite direction.
Bend your knees, keeping your back straight, and place the kettlebell on the floor.
Grasp the sides of the handle and lift the kettlebell straight over your head.
Hold the kettlebell in one hand with your arm extended in a straight line from your shoulder.
The challenge of a kettlebell can also be dangerous.
Working out with a kettlebell can be more rewarding and more effective than using regular dumbbells, but the chance of pulling or spraining a muscle is greater.
If you've never used a kettlebell before, author of Kettlebells for Dummies Sarah Lurie recommends starting with a lighter weight than you'd use for dumbbells.
If you normally lift 8- to 10-pound weights, start with a 15-pound kettlebell.
Maintain a natural S-curve in your spine to distribute the weight of the kettlebell correctly.
If you're a beginner with the kettlebell, don't try to do too much at once.
Since kettlebell exercises are so efficient at burning calories, you'll still be getting the level of workout you crave.
Put together the kettlebell exercises above into a simple circuit, moving through each exercise one right after the other.
Kettlebell resources include books like Russian fitness instructor Pavel Tsatsouline's Enter the Kettlebell or the more advanced Return of the Kettlebell.
If you're looking to kick your workout a few notches or find your way out of a fitness rut, a relatively simple set of kettlebell routines can lead to fast results and increased cardiovascular fitness.
The kettlebell will challenge your muscles and core in new ways, so preventing injury and speeding recovery is key to an enjoyable workout.