Kettlebell workouts have become extremely popular over the last several years. This is because more and more people are starting to realize just how beneficial they can be.
How To Use A Kettlebell
- To properly perform a kettlebell swing your stance must be correct.
- Make sure your feet are shoulder width apart before you start.
- Hold the kettlebell securely with both hands.
- Your weight should be evenly spread through your heels and front of your foot.
- Bend your knees and push your hips back. You should be in a quarter of a squat position.
- Make sure your arms are straight and your shoulders are back.
- Do not round your back. This can lead to injury.
- Now just thrust your hips forward and swing the kettlebell.
- As the kettlebell comes back down get ready to do your next swing.
- Do as many as you can in a 30 second period.
- Rest and do it again.
Here are just 4 of the many benefits associated with kettlebell workouts.
Benefit #1 – Increased Power
The initiation of a kettlebell swing requires a very powerful hip thrust. You have to use your entire body to get the kettlebell up.
You will be using your glutes and hamstrings to make this happen. The muscles you use to lift a kettlebell are known as the power zone muscles.
These are the muscles you use to lift just about everything. When you use a heavy kettlebell you increase muscle power.
When using heavy kettlebell be sure to put safety first. Only do a few reps to ensure you can get through the enitre motion with proper form.
Benefit #2 – Muscular Endurance
The stronger your muscles become, the better your muscular endurance will be.
Get a light kettlebell and perform high reps in combination with short periods of rest. With every kettlebell swing you will be working just about every muscle in your body.
Benefit #3 – It increases Your Aerobic Capacity
Anytime you do any form of cardio it’s an aerobic exercise. Kettlebell swings can also be considered aerobic exercises.
Again, it’s all about high reps and low weight. Try to perform at least 50 reps or more. Doing so will give your heart a good workout as you will be out of breath.
Some kettlebell enthusiasts are known to do sets of 500 or more. There is no need for you to do that many to get the aerobic benefits. However, if you can get to that many more power to you.
Benefit #4 – It Improves Your Anaerobic Capacity
Interval training kettlebell workouts are a great way to improve your anaerobic capacity. Swing a moderate weight for at least 30 seconds.
The goal is to work your way up to 90 seconds. After each set rest for a short moment and do it again. Repeat it as many times as you can. As you do your heart rate will accelerate quite a bit.
Your muscles will also start to burn as lactic acid starts to produce. This is completely normal and nothing to worry about.
A 15 minute kettlebell workout can burn as much as 300 calories.
Now that’s a good workout!
There are many routines and different way to use kettlebells, and several great video workout programs that you can use in the comfort of your own home. We recommend Visual Impact Kettlebells (Home Workout Program), it’s a unique program in which you’ll only need a single kettlebell to get a lean and toned body without getting overly bulked. Learn more below…
Visual Impact Kettlebells (Home Workout Program
Visual Impact Kettlebells is a 3-month home workout program that can be completed with one piece of equipment… just ONE single kettlebell. This program focuses on gaining strength and muscle definition while maintaining a slim, sleek and stylish physique.
This isn’t a CrossFit style kettlebell program and also isn’t for the hardcore fitness crowd. This for the larger group of people who simply want to lose body fat and increase muscle tone.
This course is for people who most likely have never considered kettlebell training in the past.
Many people who are accustomed to regular weighs don’t really understand the odd design of the kettlebell.
… or the advantages of this design.
Did you know that kettlebell swings build glutes WITHOUT increasing the size of the thighs! This is very difficult to accomplish with dumbbells or barbells.
We believe the unique Butt Building properties of the kettlebell have NOT been explained well to the general public… and we plan on changing that!
Kettlebells training is a safe no-impact way to target fast-twitch muscle fibers… maintaining these as you age allows you move like a younger person.
4 Key Reasons To Use a Kettlebell
1| Sitting too much shortens hip flexors and makes it so that glutes won’t even be able to fire properly when doing “glute exercises” like squats, lunges, and deadlifts. The unique design of the kettlebell fixes this problem by “waking up” the dormant glutes – allowing you to build and shape the butt.
2| Kettlebells require much more balance and coordination than almost any other type of training. This causes the stabilizer muscles to fire. The joints and stabilizers become strong at the same rate as the major muscle groups… this will develop an injury-resistant body.
3| Kettlebell can replace typical cardio. The StepMill is one of the toughest cardio machines since it works the fast-twitch type 2 muscle fibers. It’s hard to duplicate this at home with most equipment. It IS possible to do this with a single kettlebell since many of the exercises require the type 2 fibers in the glutes to fire explosively.
4| When you train from a standing position it will work your abs to varying degrees. Most standing exercises only have vertical component since you are just working against gravity. Many kettlebell exercises have a unique horizontal component which works your abs extra hard… and almost all exercises are performed while standing.
Checkout the most comprehensive Kettlebell – Visual Impact Kettlebells (Home Workout Program)
This is a minimalist 3-month program that can be repeated over and over.
It requires just one single kettlebell.
The workouts are 20-25 minutes long.
That is it.
The workouts are designed to burn tons of calories while improving strength and muscle definition.
Chris Lopez is one of the world’s top kettlebell experts.
He has trained with nothing but kettlebells since 2003.
Chris lives in a remote surfing village in Costa Rica.
The exercise and workout videos from the course are all filmed on the beach where he lives.
Check out – Visual Impact Kettlebells (Home Workout Program)
This is the only kettlebell course we know of that is 100% focused on firming up and strengthening the body without adding excess muscle mass.