The kettlebell has rapidly been gaining popularity in the health and fitness market. The thing about kettlebells is that they are a serious piece of kit. When you swing a 16kg or 20kg weight around in the air you need to have some idea of how to handle it. That’s why I’d suggest anyone starting wilth kettlebells purchase a kettlebell workout so they can get a handle on how the kettlebell is best used. My favourite kettlebell workout is Providence from Anthony Diluglio. Its a great full body kettlebell workout. Providence was filmed on location in the heart of Providence, Rhode Island. The first ever “work-along” kettlebell DVD puts the experience of America’s top kettlebell trainer, right in your living room. The workout is available here.

Below are some descriptions of kettlebell exercise that can be put together for a full body workout.

1. The Kettle Bell Swing

This is the basic movement in a Kettlebell workout, just like the fundamental steps in other types of exercise programs. Everyone who wishes to learn how to use the Kettlebells to lose weight must master this movement before moving on.

To perform a swing, lower your body into a squat position, with your feet adjusted to shoulder width and your weight on your heels. Grasp the Kettlebell between your legs with both hands as your arms are extended. Start to rise up pushing with your legs, and extend the kettlebell out and up until you have managed to lift it up to shoulder height.

You want to push your hips outward and use your lower body to push the Kettlebell up, you can assist with your shoulders, but do not rely on them or your arms to do the extension, and you want to use your lower body as much as possible.

2. Alternating Floor Presses

Another exercise that is key to a basic kettlebell workout is alternating floor presses. To do these, lie flat on your back with a kettlebell in each hand. Start by raising your right hand with all the way up, and then slowly lowering it back down.

It may be necessary to twist your body towards the opposite side as you do this. Repeat the process by alternating to your left arm and then back to your right. For safety, if you are new to these exercises, try to have a friend or workout partner spot you.

3. Kettlebell Clean and Press

To do a Kettlebell clean and press, conduct a swing, but keep your elbow pressed in as you lift the Kettlebell up to your shoulders. Once it is at your shoulders, back down into a half squat, and use your arm and lower body strength to lift into a standing position with the Kettlebell lifted above your head.

4. Front Squats

Front squats are a great beginner exercise for a Kettlebell workout that can tone almost every part of your body. To start, move your feet to shoulder width apart, and hold the Kettlebell with both hands in front of you straight out from your chest.

Slowly dip down into a squat while keeping the Kettlebell level with your chest. This takes an incredible amount of effort on your part, and it is okay to lean forward a tiny bit if needed when you are a beginner. Once your thighs are parallel to the floor, you can begin rising back up to the starting position to repeat.

Front squats performed with kettlebells are far more effective than just performing the squats alone. To complete them properly, stand with your legs about shoulder width apart, and the Kettlebell extended in front of your chest. Bend down with your knees slowly, while the kettlebell remains extended. When your legs are parallel to the floor, raise yourself back up to a standing position and repeat again.

5. Kettlebell Lunges

To do a kettlebell lunge, step forward with your right foot and go down into a lunge position. Once you are in a full lunge position, pass the kettlebell through your legs to your other hand, and then stand back up straight again. Step forward with your left foot and repeat the steps again as many times as needed.

6. Elbow to Knee Crunches

Hold the Kettlebell above your head, and then bring it down with your elbows tucked in, as you raise your right knee up to touch your elbows. Raise the Kettlebell again and repeat using your left knee. This intense exercise can work your arms, abs, and shoulders as well as your legs.

7. Overhead Squats

You perform a Kettlebell overhead squat in the same way as you would a regular squat, but as you bend down into the squatting position, you raise the weight above your head. If you are knew to Kettlebells, then you may want to have a friend or workout partner spot you until you get used to doing this.

If this has wet your appetite and you’d like to get started with kettlebells you can purchase the kettlebells pictured above from here.

Originally posted 2010-07-28 16:41:25.

The kettlebell or girya (Russian: гиря) is a traditional Russian cast iron weight that looks like a cannonball with a handle. The best kettlebells are hollow but cast the same size so that different weights have the same footprint. The kettlebell has become a popular exercise tool due largely to the efforts of strength and flexibility coach Pavel Tsatsouline.

Kettlebells are now manufactured in many sizes, 4,8,12,16,20,24,28,32 and 40Kg. Traditionally they were made in just 3 weights 16kg (1 Pood) 24kg (1.5 Pood) 32kg (2 Pood).

The best starting size for for someone regardless of how fit you or if you have lifted before, who hasn’t exercised with a kettle bell is 8kg for a woman and 16kg for a man.

Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements.

The shape and design of the kettlebell make transitioning from one movement to another easy. Ideally the kettlebell is a near perfect sphere with a small flat bottom and an handle slightly wider than one hand width. As a result combination lifts can be performed smoothly and as such they are paricularly suited to movements such as “jerks”, “cleans”, “clean and jerks”, “snatches” and “swings”.

With the growing popularity of kettlebells, maufacturers are now producing kettlebells in a multitude of colours and designs, many come with rubberised bottoms or are vinyl dipped. Competition kettlebells vary slightly from the standard kettlebells in that they retain the same spherical dimensions regardless of the weight and they are also usually more expensive but, a 12kg kettlebell has the same dimensions as a 16kg kettlebell. This allows for consistency without compromising technique when lifting competitively or training for long durations.

This evenings workout was once again the Providence Kettlebell workout. I love this Kettlebell workout although I really should put together more of my own. I’ve been doing this workout with a 20kg Kettlebell for a while now so I may just get myself a 24kg Kettlebell and see if I can manage it with a one. You can read a full description of the workout here.

You don’t always need to use traditional exercise equipment and training routines in your workout program, as there are many great “alternative” training methods. One of my favourite “alternative” workout tools is the sledgehammer, although this is the first time in ages that I’ve used it. Using my 14lb sledgehammer and 20kg kettlebell after a quick warm up I performed:

* 10 sledge swings from each side x 2 (total of 20 each side)
* 20 2 handed kettlebell swings
* 15 incline push-ups (feet resting on the bottom of my free standing punch bag)

* 90 seconds rest

* 20 sledge swings from each side
* 10 kettlebell swings with each hand
* 15 incline push-ups

* 90 seconds rest

* 15 sledge swings from each side x 2 (total of 30 each side)
* 30 2 handed kettlebell swings
* 15 incline push-ups

* 90 seconds rest

* 30 sledge swings from each side
* 15 kettlebell swings with each hand
* 15 incline push-ups
* Grab a drink and cool down.

This was my workout for July 15th 2010.

The kettlebell, or Girya in Russian, is an old Russian strength and conditioning tool. Although it first appeared in a Russian dictionary in the year 1704, nobody is really origin of the kettlebell, although there are theories. One of the theories is that the kettlebell started life as a farmer’s counter balance, used to measure out quantities of goods on balance scales. As is the nature of people to compete and test their strength against others, the balance weights were then also used in competitions to see who could lift them the most.

The Scots claim it to be from the ancient highland games or curling competitions which date back thousands of years since the Picts who are indigenous to Scotland roamed and lived within its borders. Their kin folk the Celts lay claim along the same lines to the heritage that is the kettlebell. Highland strongman still throw a curling stone type weight over a high bar and practice various techniques with this type of weight.

The design of the kettlebell makes the transition from and into different movements easy. The ideal kettlebell should be a sphere with a flat bottom and a handle wider than a hands width. The handle should be thick enough for you to put that you can put your thumb over the tip of your index finger, a too thick handle may result in grip loss. The handle height is also important, when the bell is racked the belly of the bell should rest on the back of your forearm and not the wrist. To make the transitions smooth the handle width should me neither too wide or narrow. With the growing popularity of kettlebell training manufacturers are now making kettlebells available in a multitude of colours and designs. Competitive kettlebells are more expensive than standard kettlebells as they are hollow so as to retain the same “footprint” regardless of weight as an example an 8kg/18lb bell will have the same dimensions as 12kg/18lb bell.

The thing that makes the kettlebell the great workout tool it is, is the shape and design, the transition between movements are easy and fluid and kettlebells are particularly suited to exercises such as jerks, clean and jerks snatches and swings, which although they can be done with a dumbbell would be more difficult.

The kettlebell allows for complex full body movements that engage the major muscle groups that makes it an extremely effective training aid. Muscles are forced to work together across several plains of motion whilst maintaining balance and control. Kettlebells are great for targeting the five components of fitness, strength, flexibilty, body composition and muscular and cardiovascular endurance. Since both strength and cardiovascular systems are challenged the result is a workout that saves time, burns calories and since kettlebell training is so intensive a workout can be completed in half the time of a traditional workout.

The kettlebell can seem quite intimidating at first, but practicing and perfecting a few of the exercises can soon make your workouts dynamic and enjoyable. Give the kettlebell a try and I’m sure it’ll become and essential part of your routine. Great value kettlebells in the UK are available here.

Art of Strength: Newport is the second in the world’s 1st work along kettlebell DVD series by Anthony Diluglio.

This workout is a circuit style kettlebell workout, it’s a tough workout divided-up into 10 “rounds” including a 5 minute snatch test. Most rounds take about 4 minutes and consist of continuously alternating between two exercises for 4 minutes then ending with 1 minute of abdominal work before allowing a 1-minute rest before the next round. Most of the ab-work is done with bodyweight while most of the other exercises are done with 1 Kettlebell.

AOS Newport Preview.

The instruction makes clear that this workout is designed to be done with two particular kettlebells, gender specific: 8kg for women; 16kg for men.

Beautifully produced with the scenic backdrop of Newport, Rhode Island, this should be a mandatory addition to every kettlebell enthusiasts library. The DVD is available via the AOS website.

This was my workout for 1st August.

There is a phenomenon called the “bilateral deficit” which allows you to recruit more muscle and lift more weight with one limb. The common example used to describe the bilateral deficit phenomenon is simple to understand. If an individual can lift 50 pounds during a maximal effort one-arm biceps curl, the same individual probably cannot lift 100 pounds during a maximal effort two-arm biceps curl. Intuitively, the total maximum performance elicited by two limbs working simultaneously should be equal to the sum of the maximum performances elicited by each limb working independently. However, this is usually not true, and the inferiority of simultaneous bilateral exercise performances is termed the bilateral deficit. I know, it goes against common sense, but it’s true. When performing single limb exercises, your body recruits more muscles to help stabilize the weight, resulting in higher force output. So, dumbbell or kettlebell training are perfect ways to take advantage of the bilateral deficit and build bigger, stronger muscles!

Unilateral training is more effective at burning fat than using two-limb versions of the same exercise. Unilateral training is when you first perform all the repetitions with one arm or leg, and then immediately perform the same amount of repetitions with the other arm or leg. Dumbbells or kettlebells are great for this type of traing and can be used in unison, unilaterally, or in an alternating fashion to exercise the entire body. Exercises using dumbbells or kettlebells closely mimic the movements you encounter in your daily life through sport, work or just life activities.