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Fitness Magazine January 2015

Fitness Magazine January 2015

The Power Behind Kettlebell Training

There are a variety of ways to take your fitness and training to the next level, one of which, is with the use of kettlebells. Combining endurance and muscle building components in one uniquely designed tool (think cannon ball with a handle) is a great way to get more bang for your fitness buck. The shorter workouts are a definite plus as well!

The versatility kettlebell training provides enables you to workout just about anywhere, saving you from the expense and hassle of getting to the gym. The added variety allows for numerous full body, multi-joint movements all in one handy piece of equipment. The unique shape of the kettlebell permits for more ballistic type movements, which really gets your heart pumping and your metabolism cranking like a furnace. Due to the offset design and handle, your core is engaged and additionally strengthened in order to control the weight. This takes your training far beyond ordinary and allows for something you can perform strength, muscle building and cardio exercise with.

Whether replacing your regular fitness routine with a kettlebell workout or simply incorporating some functional movements into your training, one thing is for certain, they are fun to use! Give them a try on your next training day and you’ll see for yourself.

Some of the many benefits to incorporating kettlebell training are:

  • Compact size
  • Builds Strength, Endurance and Muscle all in one tool
  • Versatility
  • Increase flexibility and mobility
  • Accelerated fat burn when used during a rapid paced workout
  • Can get a total body workout with just one piece of equipment
  • Strengthens core muscles since they require balance to maneuver
  • Can omit the need to do additional cardio if used properly

Try this kettlebell workout for a change of pace!

5 rounds of all exercises listed

30 second work 30 second rest

20 minutes total

Kettlebell Swings

Goblet Squats

Lunge Press left leg

Lunge Press right leg

Kettlebell swings– stand with feet slightly wider than shoulder width apart in a squat stance. Hold kb with both hands and pull back between your legs.  Thrust forward by using explosive hip extension. 

Goblet Squats-stand with feet shoulder width apart holding kb by the horns and squat down until hamstrings touch your calves.  Keep head and chest up.  Push through heels to stand and resume starting position. 

Lunge press (left) Stand with feet together and kb in right (opposite) hand.  Step forward into a lunge position maintaining a 90 degree angle with the ground.  Press the kb directly overhead as you lunge forward.  Slowly lower kb and return to starting position and repeat.  

Lunge press (right) (same as above on opposite leg)