Last week we discussed Zumba, a fun exercise that’s done to international music. This week, we’re going to focus on another new exercise – and it gives results quickly. Kettlebells are solid cast iron balls with handles that work your entire body as you go through dynamic exercises. Instead of isolating single muscles or single muscle groups, kettlebell training delivers full-body fitness. The whole body can benefit from these workouts.
Kettlebells are solid cast iron balls with a handle – they range in weights from less than 10 pounds to more than 100 pounds. Many fitness centers around the country are offering group kettlebell classes and one-on-one personal training sessions that involve the kettlebell.
Below are some exercises for the kettlebell (you can find a variety of exercises to do with a kettlebell online or via a personal trainer or gym). As with any exercise, be sure to consult with your physician first before trying a new exercise. If you are a beginner, use a small weight (no more than 15 pounds) and do 2 sets of 10 repetitions for each set of exercises. As you get more experienced you can gradually increase your weight and do 3 sets of 10 repetitions.
Exercise 1 (Lower body)
1. Stand with your feet wider than hip-distance apart, holding the kettlebell handle with both hands in front of your body.
2. Sit back in the hips, knees slightly bent, keeping your shoulders back and chest up, moving the kettlebell between your legs.
3. Swing up, standing tall, squeezing your glutes, tightening your thighs, and lifting the kettlebell to shoulder height.
4. Repeat the swing movement in an uninterrupted motion for a set of 10 to 20.
Exercise 2 (Arms, back and core)
1. Begin in a pushup position on your toes, holding a kettlebell in each hand, arms straight, and shoulders over the kettlebells.
2. As you use your core muscles to balance, pull one kettlebell back toward your hip, elbow to ceiling, then lower down.
3. Repeat with the other side. Make this a fluid motion, pulling one elbow back as soon as the opposite arm has lowered and touched the kettlebell to the floor.
Exercise 3 (Core, upper and lower body)
1. Stand with your feet hip-width apart and a kettlebell in your right hand. Hold the kettlebell at shoulder-height, elbow bent, in a rack position.
2. Lunge forward with your right foot, keeping your core muscles tight, and press the kettlebell to the upwards until your elbow is straight.
3. As you step back to standing position, lower the kettlebell to your shoulder. Repeat for 10 reps and switch sides.
Exercise 4 (Lower body and core)
1. Start in a standing position holding the kettlebell handle with both hands in front of your body.
2. Lift one leg and bend the knee of your other leg, as you lower your rear to the ground. Bend the elbows and bring the kettlebell up into a bicep curl as you lower down.
3. Drive through your heel to return to a standing position, lowering the kettlebell. Perform 10 repetitions on one leg, then repeat on the other side.
Rebecca