Kettlebell Workouts for Beginners

Some of us find it difficult to spare time from our busy schedules. Kettlebell workouts can be such versatile and time-saving exercises without actually wasting a bunch of time.

General Overview of Kettlebell Workouts

Kettlebells were introduced a long time ago in Russia; this specific item is still used by body builders for being very effective to shape muscles, lose weight, gain balance, and it is not a time-consuming workout. Kettlebells are consider a refinement of dumbbell; the only difference is at the handle design. If dumbbell has the handle in the center of weights, a kettlebell use earring-like handle attached on a round-shaped weight. The handle of a kettlebell is made of a thick and hard material.

How Kettlebell Workouts Function

Unlike a dumbbell that distributes the weights evenly to the handle, Kettlebell workouts will force the muscles to maintain body balance. Such mechanism forces the muscles to work harder compared to training with a dumbbell. It is a proven fact that kettlebell workouts are able to burn approximately 300 calories within 20 minutes of training only. Furthermore, even when the workouts are done, in which the body has to restore some muscle fibers, the impact can burn good amount of calories as well. It is logical remembering that muscles will have to make additional movements to sustain balance; this is one thing that dumbbell workouts cannot accomplish.

Proper Kettlebell Workouts

There are many different methods to gain benefits from kettlebell workouts. The followings are the most recommended training methods for using kettlebells:

1. Hold the kettlebell handle with both hands, stand with feet apart and bend the hips back; hold the kettlebell between the feet. Pause for some seconds and continue to move to full standing position while moving the hands and arms up to 90 degrees. Repeat this movement for 12-15 times. Each movement has to be very smooth.

2. You can also hold the ball-shaped weights instead of the handle with both hands. Each of the hands should be shaped like letter V. Stands very straight and continue to bend the knees as if you want to sit in a very low sitting position. It is like squat workouts while holding kettlebell. Repeat the movement for 12-15 times.

3. Another way is using a kettlebell in each hand. Simply bend the knees as of you are sitting. The hands are straightly downward as the initial position. Lift the hands up and try to maintain the sitting-like position.

4. It is basically the same with method number 3 but now you are not in a low sitting position. Try to stand very straight while each hand holds the handle of the kettlebell. Lift the hands up and try to sustain your balance.

5. Lie your back down on the floor while both hands hold up the ball-like weights of the kettlebell right on the chest. Bend the knees and make sit-up movements. Push the weight to front while the abs contract.

6. To complete the kettlebell workouts, simply modify the sit-up movements as previously mentioned. Instead of moving to front, you need to move to your right and left.