Which equipment would you include in a weightlifting program? In
all probability, you would select items such as weight bench, barbells
with weights, and dumbbells. These are durable, reliable, and
time-tested pieces of equipment that can certainly help you to reach
your weightlifting goals. However, you could also supplement your
exercise regimen with kettlebells.
Kettlebells are weightlifting weights that originated from Russia. An ex-member of the Russian Special Forces, Pavel Tsatsouline, introduced the kettlebell when he immigrated to the U.S. A kettlebell resembles a cannonball with a handle, and these basic exercises can cause your workout's effectiveness to explode:
A. Alternating Floor Press
Lay your back on the floor as you grasp a kettlebell in each of your hands. Push up and lower one kettlebell. It is important to turn the center part of your body slightly, while pushing up the kettlebell. Next, repeat this process using your other arm.
B. Kettlebell Cleans
Keeping your upper body straight, lean forward at the hips somewhat. Next, imitate the movement of jumping, by lengthening your hips, knees, and ankles. Attempt to point your elbows outwards and keep your shoulders straight above the weights. The kettlebells should remain near your body. After lengthening your lower leg, start to raise your shoulders. When they have reached their full height, use your arms to pull the kettlebells. Next, turn your elbows around and under the weights. Place your hands across your shoulders' front, bending your hips and knees a little bit.
C. Kettlebell Front Squat
Grip the kettlebells' handles and hold them in front of you, parallel to your chest. You should spread your feet slightly wider than hip-width. Also, you should bend your knees a little. Bend at your hips and knees, to lower your body. During his motion, it is okay if your upper body bends forward marginally at the hips. Your posture should resemble a seated position, allowing your knees to remain over your feet. After your thighs have become parallel to the floor, move back to your starting position.
D. Kettlebell Swing
Keeping your back bent but straight, hold a single kettlebell between your legs. Next, swing the weight backwards, and then forwards. Keep swinging the kettlebell forward until it is parallel with your chest. While performing this exercise, keep your arm straightened. Also, powerfully lengthen your hips, knees, and ankles.
E. Kettlebell Windmill
Grasping one kettlebell, fully extend it above your head. Keeping your back straight, use your hips to bend forward, while grasping the second kettlebell with your other hand. Keeping the raised arm extended, perform repetitions by raising and lowering the kettlebell that your other hand is grasping. After completing your repetitions, switch the positions of your arms. Repeat the same number of repetitions.
These are just a sampling of some basic kettlebell exercises. The difficulty of kettlebell exercises can range from basic to advanced. Thus, it is important to choose the exercises that will be most beneficial for your exercise goals. Overall, kettlebells provide more flexibility than traditional weights do.
Article Source:
http://EzineArticles.com/?expert=Charles_N_Taft
Kettlebells are weightlifting weights that originated from Russia. An ex-member of the Russian Special Forces, Pavel Tsatsouline, introduced the kettlebell when he immigrated to the U.S. A kettlebell resembles a cannonball with a handle, and these basic exercises can cause your workout's effectiveness to explode:
A. Alternating Floor Press
Lay your back on the floor as you grasp a kettlebell in each of your hands. Push up and lower one kettlebell. It is important to turn the center part of your body slightly, while pushing up the kettlebell. Next, repeat this process using your other arm.
B. Kettlebell Cleans
Keeping your upper body straight, lean forward at the hips somewhat. Next, imitate the movement of jumping, by lengthening your hips, knees, and ankles. Attempt to point your elbows outwards and keep your shoulders straight above the weights. The kettlebells should remain near your body. After lengthening your lower leg, start to raise your shoulders. When they have reached their full height, use your arms to pull the kettlebells. Next, turn your elbows around and under the weights. Place your hands across your shoulders' front, bending your hips and knees a little bit.
C. Kettlebell Front Squat
Grip the kettlebells' handles and hold them in front of you, parallel to your chest. You should spread your feet slightly wider than hip-width. Also, you should bend your knees a little. Bend at your hips and knees, to lower your body. During his motion, it is okay if your upper body bends forward marginally at the hips. Your posture should resemble a seated position, allowing your knees to remain over your feet. After your thighs have become parallel to the floor, move back to your starting position.
D. Kettlebell Swing
Keeping your back bent but straight, hold a single kettlebell between your legs. Next, swing the weight backwards, and then forwards. Keep swinging the kettlebell forward until it is parallel with your chest. While performing this exercise, keep your arm straightened. Also, powerfully lengthen your hips, knees, and ankles.
E. Kettlebell Windmill
Grasping one kettlebell, fully extend it above your head. Keeping your back straight, use your hips to bend forward, while grasping the second kettlebell with your other hand. Keeping the raised arm extended, perform repetitions by raising and lowering the kettlebell that your other hand is grasping. After completing your repetitions, switch the positions of your arms. Repeat the same number of repetitions.
These are just a sampling of some basic kettlebell exercises. The difficulty of kettlebell exercises can range from basic to advanced. Thus, it is important to choose the exercises that will be most beneficial for your exercise goals. Overall, kettlebells provide more flexibility than traditional weights do.