Sunday, February 8, 2015

Kettlebell 101

kettlebells1.jpgWe all have tried different exercise equipment for losing weight or gaining muscle, but have you tried using kettlebells in your routine? Kettlebells are seemingly everywhere these days in the fitness world. From magazines and internet articles to TV shows, this tool is making its way around the mainstream of fitness training. What is a kettlebell? A kettlebell is a cast iron ball with a handle attached to the top of it. This design makes kettlebells different from training with dumbbells because the weight of a kettlebell is not distributed evenly, thus creating the need to counter balance and stabilize during your workout. This helps build core strength! The kettlebell is an amazing tool for obtaining your ideal body composition no matter which way it needs to go1. Imagine being able to store your gym in your closet or under your bed. The kettlebell, with its tight compact shape is ideal for easy storing and setting up. It’s portable which means you can take it anywhere you may go.  
A few reasons why you should use kettlebells2:
·      Kettlebell training improves your cardio – respiratory fitness.
·      Kettlebell training eliminates the need for a large training facility.
·      Kettlebell training bridges the gap between strength training and cardio.
·      Kettlebell training amplifies your power output.
When you swing the kettlebell, every part of the body is involved in each and every rep. Your body is always doing something. Swinging the bells lets you work your cardiovascular and muscular systems at the same time. All the Ways to train with a kettlebell are unique.
By the time you put your exercise clothes on and get to your car to start your drive to the gym, your kettlebell workout is over and you’re already a better man or woman. Give it a shot! To the gym, the park, beach, inside or outside, the kettlebell is a great tool to have and allows you to never miss a workout.
1Brown, J. C. (n.d.). The top 8 reasons why you should train with kettlebells. Retrieved February 1, 2015, from Peform Better:

2Mahler, M. (2013, December 4). Is kettlebell training for you.  Retrieved February 1, 2015, from :


  1. When I first saw athletes training with kettlebells I thought it would be a joke of a workout. When I took weight training with Coach Cole I quickly changed my outlook on kettlebell training. Within 5 minutes of the workout I was already drenched in sweat. Not only can you build strength with them, but they are a great cardio workout as well. After my experience with kettlebell training I am a firm believer in them as well.

  2. Here are 3 kick-butt bodyweight exercises you can do to burn fat,
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    fancy equipment.

    1) Any Single-Leg Exercise
    The pistol (single-leg squat to the floor) is the most advanced
    1-leg exercise. But you can also do assisted single-leg squats with
    a band, or onto a bench, or even with a Stability Ball between your
    back and the wall.

    If you aren't ready for single-leg squats, you can use Bulgarian
    Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
    hip bridges if you are a beginner.

    2) Decline Push-ups
    These are harder than normal pushups, thanks to your elevated feet.
    And in this position, you can still use a close-grip to fatigue
    your triceps, a "piked-hip position" to build your shoulders, or
    even the Spiderman leg motion to work on your abs.

    3) Bodyweight Inverted Rows
    I choose these over chinups and pullups because bodyweight rows let
    your chest rest, while your back is strengthened. It's the perfect
    compliment to a pushup.

    Do 8-12 repetitions per exercise. Don't rest between exercises. Go
    through the circuit up to 3 times, resting 1 minute after each

    For a once-per-month challenge, do each exercise to failure in your
    final round through the circuit.

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