KETTLEBELLS INTO YOUR WORKOUT

What are Kettlebells?

A kettlebell is a traditional Russian training device that has been used since the very early 1900′s to develop full body health and fitness.

A kettlebell looks like a cannon ball with a handle on one side. The form of the
kettlebell allows for unique placement of the weight directly above your center of gravity (unlike a dumbell or barbell which you have to hold in front of your body) and will allow you to keep your hands and wrists in a neutral
alignment. This enables for greater endurance and stamina in the basic lifts so that you can perform a much higher amount of work and consequently superior conditioning and fitness. The benefits of kettlebell work include:

• Greatly improved core strength along the entire posterior chain

• Improved mental – physical tie in

• Develops incredible work capacity and stamina

• Enhanced athleticism including coordination and balance.

• Improved flexibility

• Improve overall strength

• Fat loss and gain of lean, functional mass

• Prevention of injury

You can work kettlebells into your regular weight training by using them to perform the exercises listed here. A great way to start would be to warmup with kettlebells or end the workout with kettlebells, or substitute 1-2 exercises per body part with kettlebells.

Another way would be to use whole body kettlebell workouts only, on cardio days in an interval training model such as performing 1 set of kettlebell exercise in between each 3-5 minute duration on the treadmill or whatever slow cardio you might like.

Be creative, but plan your workouts and work your plans. Below are some examples:

Correlation Between Traditional & Kettlebell Exercises.

Traditional Exercise	Kettlebell Exercise
Front Squat	KB Front Squat
Stiff Leg Deadlift	KB Stiff-Legged Deadlift
Seated Row	Double Bent-Over KB Row
One Arm Row	One-Arm KB Row
Incline Bench	Incline KB Press (swissball!)
Standing Press	KB Clean And Press
Shoulder Press	KB Military Press
Alternating Curl	KB Alternating Curl