If you want to take a step back in time, you might like kettlebell training. With so many different contraptions designed to make you stronger, sometimes simplicity is best. As they say, less is more! I’m here to help you out with some training tips that have to do with the kettlebell. We will cover what kind of training that the kettlebell is used for, as well as some awesome exercises that you can try with this equipment.
What is this equipment?
The kettlebell is a piece of workout equipment that is a ball shaped object with large handles, where you can fit both of your hands. Originally, the kettlebell started out in Russia, as a way to train their athletes. When the world saw just how effective Russia’s athletics department was, the whole world wanted in. While you don’t predominantly see kettlebells in the modern times, some gyms will have them for you to use. Usually, the gyms offering this equipment will be the more old-school workout places. Even though this equipment isn’t the most well-known, there are still many who swear by its effectiveness. However, once you can master the kettlebell, there isn’t many other exercises that you won’t be able to learn.
First Exercise: The Swing
In order to properly perform this exercise you will need to stand. Once standing, hold the kettlebell with both hands and move your arms forward, as if you were pointing towards someone directly in front of you. The key with properly performing the swing is that you go slowly. Jerking the weight forward can have you losing your balance and falling forward. Trust me, if there is one thing you don’t want to do with a kettlebell that is fall onto it. When you think about heavy this particular piece of equipment is, you’ll know you don’t want to fall on top of it, as it will have no give. Also, remember to move the weight back slowly, you don’t want a kettlebell coming back into your stomach, ouch!
Second Exercise: Overhead Press
This exercise will take time to master, if it feels too foreign to you, keep practicing. For this exercise, you will lift the kettleball above your head, while properly strength training the shoulders. The overhead press can be done with either one or both hands, whatever feels better for you. Since this exercise is usually done once you’ve gotten comfortable with the kettlebell, don’t rush into this one.
Third Exercise: Clean
To clean a kettlebell, you’ll need to start from a squatting position. Upon rising, you’ll want to flick your wrist, allowing this equipment to be in an underhanded grip. I would consider only the most experienced with this type of equipment use this exercise. The squat is always a tricky exercise to perfect, take your time with this one. The clean will help improve your balance and even help you out the next time that you are squatting with a barbell.
If you can combine these two lifts into your kettlebell routine, you will see great improvements. Don’t just think about this way of training as building your muscles, you’ll get additional benefits. One of the biggest benefits would be that training with new equipment will stun the muscles, providing you a new path to grow more muscles. Another added perk of using this equipment is that you will enhance your balance and core strength.