Over the past few years, the popularity of kettlebells has exploded in the fitness industry. For those who have still not reaped the benefits of adding kettlebells to their fitness regimen, it is never too late to get started.
Kettlebells originated in Scotland, but the strong men in Russia then utilized them. Throughout history, these rounded hunks of metal with attached handles have proven they can help a person get the physical results they are looking for from a fitness regimen quickly.
However, it is important that proper form is used when incorporating this type of equipment into your workouts. This is one reason why it is beneficial for beginners to find someone who has experience using kettlebells to train them properly before going solo.
Beginners may want to consider using adjustable kettlebells at the start, you can use these at home and they contain multiple weight ranges so they are cheaper than buying a set. A good adjustable kettlebell for women is the Empower 3-in-1 kettlebell while men should use the Powerblock adjustable kettlebell.
The real fun begins once you learn to utilize the moves correctly. You can then create an effective workout by following simple rules to blast fat and build strength without spending all day in the gym.
When creating a kettlebell workout, always begin with a thorough workout. You can choose a lighter kettlebell for this, or you can simply complete the movements without any added weights. Some of the movements you may want to include are:
You can also walk in place or do some light jogging in place to increase your heart rate. The workout should last at least five minutes.
After completing your warm-up, you can progress to your first set of kettlebell workouts. Static movements like Turkish get ups and windmills will continue to warm your body up for the dynamic exercises later.
Do not rush through these exercises. Focus on proper technique and form, while slowly increasing the number of reps you complete as you progress.
For example, you can set a goal of completing each exercise for 1 minute on each arm. Tabata intervals can also be used during this stage. The dynamic moves can be based on cardio or strength training.
‘Grind’ Based Movements
This is the phase that incorporates the ladder based format. Exercises like pistols, heavy cleans and presses can be used to motivate progress, especially if you are looking for strength gains. This is the phase where you may want to increase your strength by using two kettlebells.
You can create a simple, but effective kettlebell workout by including these moves into your routine. As your strength improves, you can mix and match workouts to keep the workout challenging.
If you are interested in buying an adjustable kettlebell to use at home I recommend checking out http://kettlebellpal.com/ which has a lot of great reviews on these products.