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Kettlebell Exercises
The range of kettlebell exercises may not be as wide as some other programs, but the exercises are such powerhouses that you don’t need a huge variety. The basic exercises can be mixed and matched in a way that will build you into a strongman or woman without compare. Those traditional exercises that are not producing the results you want should be partly replaced with kettlebell exercises. It is hard to adequately describe the increased power and strength you will develop by using kettlebells. Suffice it to say that there is a reason why the most famous Russian strongmen in the world began their training with kettlebells.
There are kettlebell exercises that form the foundation of most kettlebell exercises. Within each basic category are a dozen variations. Kettlebell swings are basic power moves that can be done alone, or used as a component in other kettlebell exercises. The weight is swung straight out to chest height. The clean and jerk exercise stands alone. The power of this exercise lies in the fact that it works all the body muscles. At the end of the exercise, the arm are held rigid and straight up with a kettlebell in each hand facing to the back. From ground to sky the exercise builds muscle strength the length of the body.
The jerk is a kettlebell exercise that is technical and effective. This exercise not only builds power, it develops timing. With the jerk, the kettlebell is raised over the head in fluid motion. Some kettlebell exercises work more on the core muscles since they must be strong for all other exercises. The Turkish Get Up is one such exercise. This exercise with the unusual name takes progressive training to achieve technical form, but it builds strong abdomens while also working many other muscles to a lesser degree.
Kettlebell exercises also include overhead presses. Overhead presses will create strong and sculpted shoulders and arms using the stable core muscles. Squatting is another exercise that builds legs with power, which you need for all the other exercises. One of the keys to successful power building through the other kettlebell exercises is having legs that can absorb the force of movement during weight lifting. The one-leg deadlift is another lower body exercise that is essential to a complete workout. But this exercise also works on balance.
The snatch is one of the key kettlebell exercises. It is another total body workout using all your muscles. This exercise is probably the most comprehensive exercise building strength, stability, movement, power, and coordination.
There are other exercises including windmills and abdominal exercises. The kettlebell exercises can also be joined to form new combination exercises. Kettlebells come in limited weight sizes. So when the weight becomes too easy to handle, the form of exercise is increased in complexity or sets of repetitions are increased. The most powerhouse routines use explosive exercises in rapid sets and successions. The exercises can also be alternated with other exercises such as traditional free weights like barbells.
Kettlebell exercises are ideal for Olympic weightlifting training. The exercises are becoming more and more popular at gyms and are more frequently used in formal training programs. The kettlebell exercises must be performed properly to be effective. It is all about form and technique such as positioning of the hips. It is best to use a coach when learning kettlebell exercises. A coach can show you the right way to perform the exercises, help you develop a customized program, and keep you motivated.
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Bainbridge Island, WA 98110
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