The Benefits of Kettlebells
The kettlebell: your key to strength and functionality
My absolute favourite fitness product, kettlebells have exploded onto the fitness market in the last few years. I use kettlebells extensively in all my fitness programs, from muscle building to fat loss. They also have massive advantages for athletes, everyone from the Russian Spetnaz to Australian AFL team Collingwood use them. This article outlines the benefits of Kettlebells and contains a bonus Kettleblaster program to kick-start your fitness program.
The advantages of kettlebells (in dot points)
· Easy to use, can get the hang of them in about 2 minutes
· Loads of exercises- pretty much any dumbbell or olymipic bar exercise plus a whole load of unique exercises like kettlebell swings and renegade rows.
· Works the whole body in a functional way- strengthens stabilizer and ancillary muscles. Great for athletes
· Efficient exercises for every muscle- from the biceps to the glutes
· Cardiovascular effect- provides a more all round workout than normal free weights
· Durable-can be dropped without fear of breaking
· Compact- a whole set can fit in the bottom of your cupboard, along with a skipping rope its like having a gym in your bedroom
· Cost effective- can be purchased in a range of weights for very low prices
KettleBlaster Program
This program is designed to burn a bit of fat, build a bit of muscle and be a ton of fun. I have included below a detailed description of all exercises along with a program overview at the bottom
What you’ll need
- 2 kettlebells of an appropriate weight (12 kg is pretty average)
- A skipping rope
- A chair
Warm up
5 minutes stretching- focus on the thighs and calves
5 minutes skipping
Workout
Kettlebell swings 8 x 2 1:1:1
(bend down, back straight, grab kettlebell firmly with two hands, explode upwards lifting the kettlebell until your arms are nearly straight up, swing down between legs and repeat)
This staple for any kettlebell workout works the shoulders, glutes, quads and a little calves. It is an explosive movement which also has a good cardiovascular effect.
Put in some effort when doing swings
Kettlebell snatch 5 x 3 1:1:controlled
(bend down back straight, grab kettlebell with one hand, explode upwards until arm above head, move backwards and depending on weight of kettlebell drop it or swing it down in a controlled way)
This is a variation of the classic Olympic lift, the snatch. Safer and involving more muscles this exercise is a great strength builder and is very useful for athletes who do explosive movement.
Renegade Row 7 x 2 2:1:2
(holding kettlebells in hands go into push up position, suck stomach into spine and slowly lift one hand of the ground, put hand down and repeat with other hand)
A fairly difficult exercise that works on core stabilization and a bit of arm and chest work. Great for improving balance.
Kettlebell concentration curls 5 x 2-3 4:1:6
(grab one or two kettlebells in one hand, sit down on chair with working arms elbow on your knee, slowly curl up until you have to use hand to finish motion, let kettlebell down slowly as possible, repeat for other arm)
Pretty much the only isolation exercise in this program. Will give you those bodybuilder biceps.
Kettlebell reverse grip snatch 6 x 2 1:1:2
(grab two kettlebells, crouch down, back straight, palms facing outwards, explode upwards, curl arms until kettlebells’ touch chest)
Works the legs, glutes and biceps (a little). Not the most efficient way to lift the weight but a common functional movement.
Kettlebell crunches 15-20 x 3 2:1:2
(like a crunch but with a kettlebell on your chest)
It’s always good to finish off with some ab work.
Overview
5 minutes stretching
5 minutes skipping
Kettlebell swings 8 x 2 1:1:1
Kettlebell snatch 5 x 3 1:1:controlled
Renegade Row 7 x 2 2:1:2
Kettlebell concentration curls 5 x 2-3 4:1:6
Kettlebell crunches 15-20 x 3 2:1:2
Wrapping up
That’s some of the basics on kettlebells, a fundamental tool in anyone fitness program. Email me at realstrengthtraining@gmail.com if you have any questions about kettlebell’s or just a general fitness inquiry
