How to use Kettlebells in a sentence
You can improve your muscular fitness by using kettlebells, medicine balls, stability balls, resistance bands and weight machines.
Free weight resistance exercises are those exercises that allow you to completely control your range of motion while using dumbbells, barbells or small resistance tools like medicine balls, kettlebells or plate weights.
If you normally work out with dumbbells, introducing kettlebells can give a whole new flavor to your workouts.
Kettlebells and their corresponding exercises came from Russia.
The equipment consists of kettlebells only in most cases, making the amount of necessary equipment minimal.Advertisement
However, with their considerable weight, kettlebells are not exactly portable exercise equipment.
At the beginning, you'll want to focus on your form so that you learn to maneuver the kettlebells correctly.
Because of their considerable weight, working out with kettlebells deserves the same precautions as working with a heavy dumbbell.
Once you have gained some basic skills with the kettlebells, then you can begin to focus on making your workout more fluid.
Perhaps the easiest way to work out your upper body with kettlebells is to simply do pushups with the kettlebells under your hands on the ground.Advertisement
Grasp the handles of the kettlebells and push your body up in a normal pushup fashion.
Since the kettlebells keep you far off the ground even in the low point of the pushup, the high point of your pushup will be much farther off the ground than a standard pushup.
A great way for a kettlebell workout to include the lower body's muscles is to perform swinging actions with the kettlebells.
While the upper body seems to be 'holding' the kettlebells, the muscular strength needed for the movement comes from the lower body.
Plant your feet firmly more than shoulder width apart and hold the kettlebells in front of your body.Advertisement
Slowly, build up a rocking motion in the kettlebells, each time lifting the kettlebells higher in front of your body and swinging them farther back between your legs each time.
For this exercise, beginners had best find the smallest (lightest) kettlebells possible in order to develop proper technique and avoid injury.
Kettlebells can provide excellent weight training routines.
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.
Once you've seen the kettlebells in action, it's easier to pick up the exercises and do them yourself.Advertisement
Likewise, choosing kettlebells that are too light in weight will not tax your system enough to build muscle, though it is infinitely better for you if the weights are too light than if they are too heavy.
Workout IQ also includes a page detailing three drills that can help you determine whether or not your kettlebells are the right weight for your build.
Many kettlebells are sold with workout DVDs that provide great introductory workouts for beginners.
You can also purchase kettlebell workout DVDs individually without buying kettlebells.
Absolute Beginners Fitness for kettlebells is a well reviewed product that is specifically geared to those just starting out in the world of kettlebells.Advertisement
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.
Adjustable kettlebells allow you to switch out weight plates, changing the kettlebell's level of resistance from one exercise to another.
Most of these types of kettlebells give you five to seven different weight increments to choose from.
In addition to the flexibility that adjustable kettlebells add to your workout, you can also save money when buying this piece of equipment.
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.Advertisement
If you wanted to purchase five separate kettlebells at different weight increments, say 12-, 16-, 20-, 24- and 28-lb. options, you would end up paying for 100 total pounds of weight.
Adjustable kettlebells, on the other hand, enable you to purchase a single, 28-lb. weight that you can then adjust to lower weight increments.
Some kettlebell exercises require that you use two separate kettlebells of the same weight.
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.
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.Advertisement
Depending on your specific needs, purchasing the kettlebells independently might actually make more sense.
You can find adjustable kettlebells online and at most major sporting goods stores.
Unlike dumbbells or barbells, kettlebells have an uneven distribution of weight from where you hold the kettlebell.
The advantage of using kettlebells is the ease of handling.
Your warm ups are a good opportunity to use lighter kettlebells.Advertisement
While kettlebells are easy to handle, one of the main differences you will notice is in your hands and forearms.
Using kettlebells is an effective way to add challenge and variety into your workouts.
Kettlebells aren't just for hardcore bodybuilders, and the enthusiasm for them is backed by medical research.
While kettlebells provide stimulating exercise, don't get overeager.
Kettlebells offer a lot of bang for your fitness buck, but the reason they're effective is because they work your core and offset your balance in unexpected ways as you swing the weight around.Advertisement
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.