Kettlebell workouts are the most effective strength training
exercises that also combine the benefits of cardio exercises. The secret
lies in the design of kettlebells where the individual's center of
gravity is slightly off, thus, encouraging the muscles to work harder to
keep the body's balance on an even keel. In fact, kettlebell exercises
work the entire body since these are basically compound exercises. It
must be emphasized, however, that most exercises can also be considered
as isolation exercises because specific muscle groups are engaged during
the movements.
Here are a few examples of these exercises that
can be included in kettlebell workouts. If you are doing these exercises
in a fitness center, it is a good idea to ask for assistance on proper
technique, form and execution from a personal trainer. Keep in mind that
kettlebell exercises may be the best in strength and cardio workouts
but you can quickly injure yourself with improper technique.
Keep in mind, these kettlebell exercises require practice and repetition in order to begin to feel comfortable with the various movements. But you will soon start to see the results.
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- Two-handed American Swing - The two-handed American swing is considered as a better exercise than the Russian swing although it boils down to personal preferences. This is because the swing involves more major groups of muscles including the hips, back and shoulders. The swing also increases the balance, coordination and flexibility of the shoulders.
- One-arm Swing - This works in the same manner as the two arm swing albeit with a difference - it demands more strength from your entire body since only one hand does the lifting. The exercise strengthens the muscles in the abdomen, lower body, and the arms while also improving on the hips.
- Turkish Getup - Don't underestimate the difficulty of the Turkish getup especially as it involves changing positions from lying down to standing up, all while gripping the kettlebell in one hand. This is, bar none, the single most effective whole-body exercise in all kettlebell workouts! It is effective in strengthening shoulder and scapular stability, in extending the thoracic spine, and in improving stability in the core, hips and lumbar spine, among others.
- Renegade Pushups - Yet another kettlebell exercise that strengthens the entire body is the renegade pushup. The pushup part works on the chest (pectoralis) muscles, the back of the upper arms (triceps), and the front of the shoulders (deltoids) as well as the core muscles (lower back and abdominals). The rowing part develops the middle back muscles (rhomboids), the front muscles (biceps), and the forearm muscles while the plank position engages the core muscles.
- Windmills - This is also a full-body exercise with emphasis on the chest, core and shoulders as well as the arms. Plus, windmills make for a tough-guy workout from the eyes of a casual observer because of the complexity of the move.
- Goblet Squats - The goblet squats work the muscles in the forearm, shoulders and hands as well as the legs, glute and core. Several variations are available such as the kettlebell on a bottoms-up or a bottoms-down position.
Keep in mind, these kettlebell exercises require practice and repetition in order to begin to feel comfortable with the various movements. But you will soon start to see the results.
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