Kettlebells - Your "One Stop Shop" To Superior Physical Fitness

Kettlebells (KBs) have been around since the 1700's, if not earlier, originating in Russia. The Russian military used them heavily to gain their tough physical conditioning.

KBs are often described as "cannonballs with handles". This simplistic design allows a great variety of exercises and training routines to be done by them. You can get a great cardio workout just by swinging them or go for power and strength with the many types of squats, presses, and other exercises.

Benefits Of Kettlebells

Like other free weights (dumbbells), you can use a kettlebell to develop muscle size and strength.

People have also noted the following benefits:

• Better cardiovascular conditioning
• Better flexibility and range of motion, especially in the hips and shoulders
• Increased agility and speed
• Strong, lean, and functional muscles
• Stronger tendons and ligaments
• A strong grip and developed forearms
• A more resilient back which helps eliminate back problems
• Time savings when compared to a gym or other isolated, weight-lifting exercises

How Are Kettlebells Better Than Other Workout Equipment?

The compact size of the kettlebell allows much more mobility and freedom. Because the handle is away from the center of mass, swinging motions become natural. You can't really swing dumbbells or barbells. As a result, kettlebell exercises force you to use your body as a whole. This translates to more functional muscle and stronger tendons that develop at the same time. You are more readily able to handle real-world feats of strength and endurance, like farm chores or sports activities.

An example in the greater mobility would be doing a figure eight with the kettlebell. You circle the kettlebell around each leg and switch in the middle, like a figure eight pattern. Some people even flip and juggle these chunks of iron.

Which Kettlebell Is Right For You

Kettlebells come in several weights such as: 26, 35, 44, 53, 62, 70, 88, and 106 lbs.

Women should start with a 26 pound weight, and men should start with a 35 pound weight. You work up from there, starting with basic swings, presses, and squats.

Traditional KBs are made of iron and painted black. Some newer ones are painted red and others have a rubber casing for woman.

Tips For Using Kettlebells

• Always pay attention to the kettlebell during exercise. If you lose focus of it, you may fall off balance and injure yourself
• When doing presses or other exercises that require you to bring the kettlebell up above your waist during the movement, try to turn your wrist such that the kettlebell meets with your forearm and then you punch through or catch the kettlebell in the final stage of the movement or exercise. This is something you figure out with a lot practice and many bruises. Most beginners make the mistake of just letting the kettlebell swing at the final stage of the movement so it ends up smacking the back of the wrist/forearm. Try to make your forearm meet with the KB before the movement finishes in such exercises
• Many times, doing 3-5 sets of 3-5 reps is all you need for any exercise
• Start off light, but don't be afraid of the weight. Believe that you can snatch the weight over your head and then do it.

Exercises And Workouts

Here are some exercises you can do.
Here are some workout routines.