By Arnav Sarkar
The kettlebell revolution is in full swing and if you don’t know what a kettlebell is, then it’s time that you found out. A kettlebell is a weight that’s shaped like a cannonball with a handle attached to it. Originally from Russia, it’s now a popular tool which is used all over the world to become stronger, fitter and leaner. What makes kettlebells so special? Well, the biggest difference between a kettlebell and a standard weight is that a kettlebell’s weight is off center, and this makes your core and grip work a lot harder. And for fat-burning purposes, even a 20-minute kettlebell workout can be sufficient.
It gets even better if you train at home. Little space is needed when training and kettlebells can be easily stored under your bed or in a corner. Plus, you don’t have to spend time changing the weights as the kettlebell is a set weight. All you have to do is select the kettlebell of your choice and get started.
To begin kettlebell training, start with some basic moves.
Basic Kettlebell Exercises
- Overhead Presses
- Front Squats
Once you have mastered these moves, you can move on to more advanced exercises like lunges, hand to hand swings, Turkish get ups, etc.
Beginners are prone to accidentally hitting themselves with the kettlebell when performing swings or cleans. To avoid bumps or bruises, make sure you practice good form. Stay in control of the kettlebell as you swing.
Like all forms of training, even with kettlebells, if you lift the same weight for the same number of reps, you will eventually plateau. You must move on to heavier kettlebells in order to increase your overall strength and lean muscle mass.
Are you ready to take on kettlebell training? If you have been training with traditional weights, running, or completing body-weight exercises, then gradually start with kettlebell swings. Do about 2 to 3 sets of 10 reps at the end of your normal workouts. Once you are good with kettlebell swings, keep adding one exercise from the basic kettlebell exercises list.
Or, if you want to do a complete kettlebell program, try the following:
Monday, Tuesday, Thursday, Friday
- One arm swings: 2 sets of 10 to15 reps
- One arm clean and press: 3 to 5 sets of 3 to 5 reps
- One arm bent over rows: 2 sets of 6 to 8 reps
- One arm front squats: 2 sets of 8 to 10 reps
After two weeks, add another set to all the exercises. OK, enough talk for now, it’s time to go and try this ancient Russian workout for great results. Dasvidaniya!
Arnav Sarkar is a strength and conditioning trainer who relies on simplicity in his training method for achieving the best results. He also writes for various websites and magazines on training and nutrition. Visit www.sarkartraining.net to learn more.