About Kettlebell Workouts
- There are several ways you can use kettlebells for your workout. Kettlebells are typically made from a cast iron ball and have a handle on them so they are easy to hold. They vary in weight, making your workout as versatile as you wish by increasing or decreasing the amount of weight you use. The weight of the kettlebell creates resistance as you move through the workout, challenging your strength and endurance, creating a great workout for your body. The moves range from easy to complex and you can pick which ones you choose during your workout.
Kettlebell Moves
- The kettlebell swing is the most commonly used during workouts, where you hold the kettlebell in one or both hands and swing the kettlebell down in between your legs and back up to where your arms are parallel to the floor. There are several moves you can do standing still, and the kettlebell is used as a weight, such as the shoulder press or the halo where you swing the kettlebell up and around your head forming the shape of an angel’s halo. You can also do walking lunges, squats or deadlifts, and pushups on top of kettlebells. The possibilities are endless for ways to combine traditional fitness moves while using a kettlebell.
Benefits
- Kettlebell workouts have proven to improve aerobic endurance. This is because the moves are often high intensity. But your movements must be quick, and your kettlebell weight must be somewhat challenging for you to lift in order for your heart rate to get high enough. Kettlebell workouts can also help tone your muscles and improve your balance and posture. Another benefit to kettlebell workouts is that they can be time efficient. You can accomplish a great workout in a shorter period of time if you are challenging yourself with the moves and weight, burning up to 600 calories in 30 minutes.
Precautions
- With any workout, you should employ safe practices to avoid injuries. Because the kettlebell is a weight, it can be heavy and awkward in different positions. Always be aware of the objects that could get in your way with your moves so you don’t fall or bump into anything. Be sure to use good form with the moves, follow any directions provided when you learn the moves from a video, instructor or reading materials. If you start to drop your kettlebell, let it go and get out of the way, trying to catch it or stop it from dropping could cause you to strain your muscles in a way that would cause an injury.
