Kettlebell Exercises Are the Best Thing You're Not Doing

Year after year there are numerous workout gimmicks telling you to do this or that for twenty minutes a day and you'll look like the fitness model posing for the commercial. Well recently there has been a trend hitting gyms around the world and it is in no way one of those gimmicks. It's called the kettlebell and although kettlebells have been around for a while they may just be the best exercise you're not doing.

What is the kettlebell?

In case you don't know what the kettlebell is it's a cast iron ball with a handle attached to the top of it. Unlike a dumbbell, the weight is unevenly distributed in a kettlebell, which means you'll use much more core strength during exercise. The weight in a kettlebell ranges anywhere from about 9 to 105 pounds.

Why should you use kettlebells?

Kettlebells burn about twenty calories a minute. That comes to 1,200 calories for every hour of use. Kettlebells not only burn fat at an amazing rate but they are great for strength training and building muscle. These high intensity weights originate from Russia and their bodybuilders are some of the best competing. Don't worry you don't have to look like them if you don't want to. Just assess your goals and choose your kettlebell exercises accordingly.

What types of kettlebell exercise should you do?

There are so many different types of kettlebell exercises out there it can be difficult to decide which ones are right for you. It's best if you first familiarize yourself and then determine your comfort levels with them. After doing so ask yourself, do you want to perform just a few kettlebell exercises or a whole workout? Remember kettlebell exercises are fluid movements so it's best if you watch a video if your going to understand them. The basic Kettlebell Swing is a great place to start.

Are there tips for performing kettlebell exercises?

Of course there are tips for performing kettlebell exercises. Kettlebell exercises require a lot of movement so you have to make sure you have great form when performing them. This will ensure you achieve maximum gains. Straightening your wrists is important too because this allows you transfer the most force possible from your core to the kettlebell. In addition to, try to keep the weight on your heels. This will work your hamstring, glutes and maximize muscle gains.

Sources:

Matt Biss, Saved By The Kettlebell: Torch Fat, Build Strength, And Improve Cardio Fitness With One Move!, Bodybuilding.com
Kettlebell Workout, Men's Health
Exercise of the Week: Kettlebell Swing, Men's Health