The first question from most people when one first mentions Kettlebell workouts is “what is a Kettlebell workout?” that answer to this question is that Kettlebell workouts are exercises that make use of cast iron balls known as kettlebells. Kettlebells are cast iron balls which are available in varying weights from 5lbs to over 100lbs and have a handle to make it easier for one to grip them during exercise. Kettlebell have their origin in Russia, and it is from here that they spread to other countries. They have gained a lot of popularity in recent times since they offer a person a wide variety of dynamic moves for all-round fitness.
There are several workouts with Kettlebell that a person can try;
One-Arm Press-for this exercise adopt a squatting position and hold the kettlebell in one hand while keeping the other hand extended out for balance. Begin with your palm facing the shoulder and push the weight up and at the same time rotate the palm out then take the arm down while rotating the hand so that the palm faces in. This exercise is strenuous on the back so you should ensure that you maintain your back in a straight position to avoid injuries. This exercise should be repeated for 8-16 reps before changing sides and repeating the move.
Power Plank Row-adopting a plank position and keep the body in a straight position. Grab an appropriate weight with one hand and pull up the elbow to body level in a rowing motion then lower the weight until it touches the floor slightly. Repeat for 8-16 reps before switching sides.
Kettlebell low windmill- adopt a standing position and hold a medium weight Kettlebell. Take the arm holding the Kettlebell up and lean to the opposite side, kicking the corresponding leg and bend the opposite knee and lower the ball. Straighten and start the exercise and repeat for 8-16 reps before switching to the other arm.
Kettlebell deadlift-adopt a standing position with legs slightly apart and bend the knees, keeping the back flat to pick the Kettlebell on the floor. Squat as low as possible and keep the hips back and the knees behind the toes. Pick the weight and stand to rely on the strength of your legs to get back to a standing position. Repeat 8-16 sets.
Stiff-legged Kettlebell deadlift- with legs slightly apart and knees slightly bent bend to lift a heavy Kettlebell and hold it while keeping your back flat. Lower the weight until you experience a stretch in the hamstrings, ensuring that the knees remain in a bent position. Squeeze the glutes to stand back up and repeat 10-16 reps.
Other Kettlebell exercises that you can try include Kettlebell squat, Kettlebell front squat, Kettlebell push-ups, Kettlebell Burpees and Kettlebell rows.
Training with Kettlebells is rapidly gaining popularity because they exercise all body parts and involves all body muscles. They provide strength training, flexibility and cardio balance all wrapped up together in one package. All Kettlebell workouts for women do deliver great results when used correctly and consistently.
All these exercises can be done from the comfort of one’s home with Kettlebell Workout DVDs. Before one embarks on the exercises, they should seek the help of a professional Kettlebell instructor to guide them so as to avoid sustaining injuries resulting from poor handling of the Kettlebell.