Kettlebell Workout Benefits

There are many methods of training workouts you can choose from, but if you are looking for an effective way to add muscles or loose weight, kettlebell workouts are for you. They may sound new to you, but to others, they’re not, and for a good reason. Kettlebells have been known to be the perfect tool for strength training. If you have the goal to develop a healthy and strong body, kettlebells are definitely for you.

Many fitness enthusiast adopt this kind of training simply because it has given them such outstanding results. Others say it helps improve their stamina and their way of breathing and can even last for longer hours rather than regular hours of daily work.

Unlike any other workout tools, kettlebells are described similarly to a circular iron ball with a handle on which you can lift. They are comparable to weightlifting but there are different methods of training that must be done extensively with great effort, which in turn provides outstanding results.

This tool is now used all over the world, but it’s more familiar in Russia and US.

Some asks if this method of training is harmful. It’s not if used in a proper way to avoid damage and injuries to your body also, imagine a round iron ball that can fall on your feet if you are not careful. That said, it is extremely rare to get injuries of this kind, instead, like any other lifting tool, the athlete must develop good form.

Most athletes enjoy training with kettlebells. They say it helps develop their muscles to become firmer and it also improves agility and durability of their body. Kettlebell workouts are also very handy because you can do these exercises at your home without going to the gym if you follow a good training video and you use good form.

The requirements for this tool are very minimal (you just need one kettlebell), plus you can save the cost of a training coach if you follow a simple dvd course.

The exercises are very easy to follow but like any other workout program, you have to put dedication on it if you want to improve your performance and even maintain a healthy body. Using this program is easy, but patience and optimism should be concerned if you want to have great results. Proper diet and body conditioning can be great way to improve too.

Kettlebell workouts can also enhance your speed, flexibility and even maximizes your energy level. Stability and muscles develops as soon as you use this tool for several weeks. Changes on your body will occur in a relative short period of time compared to other exercise programs, depending on the effort you exert on this.

When you want to do a kettlebell workout, always start by stretching before indulging in such training. This is undergone to avoid traumatizing your muscles and getting your body prepared for strenuous activity or impact that will be exerted to the body. Once stretching is done, then the workout program works as simply as doing each step at a time on a certain time interval. After workout, stretching is needed again to be able to aid and relax the muscles of your body and maximize growth.

Kettlebells are the 80/20 rule of physical training. They provide great results with a tiny amount of time compared to other exercises.

The Battle of the Kettlebells, Kettlebell Review and Comparison

Article by Marcus Martinez

A kettlebell is a kettlebell, right? NO! Kettlebell training is getting more and more popular thanks to the effectiveness and efficiency of the workout. From strength and power to stamina and flexibility, kettlebell training delivers. Many people are now looking to take their kettlebell training to the next level, which means you need a kettlebell. But which one should you get?

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Methods For Kettlebell training

Kettlebell training in Australia is still in its infancy despite the tool having been around for over three hundred years! But things are starting to change with many groups now running kettlebell training, instructor courses and introduction workshops.

Leading the way is Dragon Door Australia. While only having been operating for a short time they have already become known as the national experts on improving functional strength and movement via kettlebell training.

Andrew Read, one of Australia’s best-known personal trainers, started Dragon Door Australia. Located in Melbourne he originally started training with kettlebells to rehabilitate an injured shoulder. To begin with he scoured the Internet for reliable information on kettlebell training, always coming to the same source – Dragon Door.

With no local courses or training available he set to reading as much as he could of Pavel Tsatsouline’s works.

Tsatsouline is regarded as one of the brightest minds in strength training as well as being the creator of the modern kettlebell trend. His works combine old time Russian training methods with new age sports science to achieve a result only possible with these dangerous looking “cannonballs with a handle”.

What Read quickly found was that the unique design of Dragon Door kettlebells allowed him to fix and rehabilitate his inured shoulder. Even better, once he had repaired the injury he realized that kettlebells could be used to replace nearly all of his strength training. The Russian Kettlebell Certification (RKC) system devised by Tsatsouline is so state of the art, and the kettlebell so versatile, that a home gym could be set up requiring almost no space, minimal cost outlay and giving a workout that was many times greater than the sum of its parts.

The offset nature of the kettlebell allows many hidden benefits of kettlebell training to be realized. The kettlebell, by virtue of this is always trying to force the body to move out of alignment. This resistance to force is an essential element to creating stability and core strength in the body. Many have found that their core strength rises dramatically after spending some time training with kettlebells.

The difficult thing about traveling this path in Australia was that not many people had done it beforehand. But Read decided to go ahead and attend the RKC in 2009, becoming only the sixth Australian to pass. The RKC course is regarded as the world’s leading kettlebell training course and includes many of the world’s top minds in strength and conditioning. Becoming one of them is neither easy nor fast with preparation for the event taking many close to a year before satisfactory levels of strength and skill are reached. Even once a student feels ready as many as thirty percent fail the RKC at each event!

Having since gone onto become the first Australian to ever pass the Certified Kettlebell Functional Movement Specialist course as well as RKC level II, in recognition of his stellar achievements he has since been promoted to RKC Team Leader – an invite only position within the RKC only awarded to those who display exemplary knowledge and dedication to becoming the best kettlebell trainer they can be.

By combining the essence of human movement –building blocks of exercise that in turn lay the foundation for athletic performance – with the simplicity of the kettlebell is an easy feat. The RKC system is built on the development of force while retaining relaxation. These two elements are two sides of the same coin – the athletic performance coin. And contained within the works of Tsatsouline are many thoughts on both of these essential subjects.

Even movements that appear simple – such as the swing – often contain many depths of technical skill not often initially realized by people. This one simple exercise teaches force development as well as speed and power production. It teaches safe lifting mechanics, while reinforcing good posture – an essential element, often overlooked, is that performance and safety are intertwined. The swing also teaches breath manipulation for strength and safety as well as the aforementioned ability to relax even during times of high workload.

With Dragon Door now firmly entrenched in American’s minds as the leaders in advanced strength and conditioning resources it is only natural that Dragon Door Australia are starting to become known for the same thing. With one of Australia’s best known personal trainers now leading the charge for both functional strength and kettlebell training it is only a matter of time before this secret training method of the Russian supermen becomes better known.
 

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Could This Be the Ultimate Butt Workout?

Article by Stacie Cole

How to get a great butt fast…

It’s what we women want to know. How to get a great butt, fast, with what really works, long term, and regardless of our age. Let’s face it; it’s the Holy Grail we endlessly seek.

We’ve tried creams, lotions, crash yo-yo diets, pills, flaky fad fitness trends, rollers, body wraps, weight lifting, stair steppers, aerobics, spinning classes, kickboxing, and in extreme cases we go into surgery to have liposuction, which is expensive, dangerous, and does not last. Can you identify?

Nothing seems to work. In our frustration, we give up and accept that a great behind is something that is, in fact, behind us, left to our teens and twenty-something years.

But not anymore…

The overwhelming demand of busy women for something that works long-term and fast has finally produced a real, proven solution: Russian Kettlebells.

Okay, so what exactly are Russian kettlebells?

A ‘kettlebell’ or girya (Russ.) is a traditional Russian cast iron weight that looks like a cannonball with a handle. Its simplicity and ease of use makes the kettlebell the ultimate tool for extreme total body fitness for women of all ages and body types.

Thousands of women, and more in droves, are discovering that nothing, bar none, works faster, better, and more completely than Russian Kettlebells for toning hips, thighs, and yes… the butt. Finally!

So how and why do kettlebells work to get a great butt fast–when nothing else does? (a tiny bit of science for you)…

**Recent studies, such as the one by the American Council on Exercise, (ACE, America’s leading authority on fitness and one of the largest fitness certification, education and training organizations in the world) reveal that working out with Russian Kettlebells burned about 400 calories during a typical 20-minute kettlebell workout.

**Researchers say that’s equivalent to running a six-minute mile or cross-country skiing uphill at a fast pace. All from a handheld piece of iron with a handle!

**This rapid calorie burn is due to the interval-training format of kettlebell workouts.

**Also, kettlebells provide a more intense workout than standard weight lifting, without the bulky equipment and having to go to a gym.

**It is the combination of the weight resistance stance, rapid calorie burn, maximum oxygen delivery, and intensity of workout that in 20-minutes, blasts cellulite, and tones hips, thighs and the butt faster than anything out there. The results are cumulative and-best of all–they last! There are many, many more scientific sounding reasons why they work, but does it really matter? Kettlebells just flat out work!

Who doesn’t have 20 minutes to get a great body?

What types of women can benefit?

Now, a concern might be that only those who are already in shape can workout with kettlebells. Nothing could be further from the truth. Women (and men) of all ages and fitness levels are transforming their bodies, self-image, quality of life, and indeed, getting great butts fast, with Russian Kettlebells.

That’s nice, but what about post-baby weight?

Maybe you have just had a baby and are wondering if that stubborn weight can also be blasted off, or if you just have to accept it and suffer. Visit the site below, and you will find women all over the nation who have obliterated their post-baby weight in no time at all–with these convenient, space-saving, brief Russian Kettlebell workouts. And as if that wasn’t enough, these delighted women find they now possess an even sexier-looking butt than they had before they got pregnant!

Oh and, a side benefit… your abs will also become ripped in record time. (Just look at the photos of the ripped kettlebell goddesses you’ll see on Dragon Door.) All of your girlfriends will be jealous and wonder what your secret is!

But, I’ve had cellulite and flabby thighs and a saggy behind for years and nothing has ever worked.

You and 90% of all the rest of the women of the world…

That is why the demand for something that really works became so strong that Dragon Door had to answer with specialized Russian Kettlebell workouts just for women’s specific needs. Take a look at some of the pictures and unsolicited, honest testimonials from the women on the website. The evidence speaks for itself. We women like to stick to what works. And Russian Kettlebells work like nothing else for getting a great butt workout that defines a woman’s body and creates sleek, sexy behinds fast.

And men?

It’s not just for women either. Ever salivated over the great body of actor Gerard Butler? His secret? He used kettlebell workouts to train for his role of King Leonidas of Sparta in the movie 300. So get your man involved too and both of you can increase your confidence and look great in jeans together. Countless couples are experiencing a stronger closeness and bonding by working out with kettlebells together. So how to get a great butt fast?

Go to the site below. Read what the kettlebell women have to say. Decide that you want a great butt now. Then, get yourself some kettlebells and one of their thorough DVDs, and join the community, where you will have full support from women all over the nation and world just like you who used kettlebells to get the butt they’ve always wanted. You deserve it!

Sincerely,

The Women of Dragon Door and RKC

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Guide to selecting the best kettlebell for your training

Article by Duncan Boltt

Guide to selecting the best kettlebell for your trainingThere are many variations of kettlebells but they all fit in the following types of kettlebells:Types of kettlebells* Competition kettlebells* Adjustable kettlebells* Cast iron kettlebells* Rubber coated kettlebellsKettlebells have become very popular and because of this there is a massive variety of different users each with their individual preferences on types of kettlebells.In this article I will detail each type of kettlebell and go through its advantages and disadvantages. This will give you a good overall picture of what kettlebells are available and so you can choose which kettlebells suits your training needs.The Rubber coated kettlebellThese are widely used, and because of the rubber coating they don’t scratch and rust. However the grip and feel of the kettlebell is changed and they tend to stick as you swing them.The sizes vary depending on the weight. They also can be colour coded but these quickly loose their finish which can look poor.The Cast Iron KettlebellCast iron Kettlebells are the most widely used kettlebels, they are a big chunk of iron. The simplicity of them makes them no non-sense kettlebells which appeals to a lot of people.The sizes vary depending on the weight of kettlebell making it easy to select between each weight.The finishing on cast Iron kettlebells varies from supplier and I recommend getting a well painted kettlebell. This is because kettlebells attract moisture and so rust easily if they aren’t painted.If your looking for quality cast iron kettlebells check out ptgear.The Adjustable kettlebellAdjustable Kettlebells allow the user to adjust the weight of the kettlebell to suit the training session. They are obviously more expensive than other forms of kettlebells because of the extra manufacturing that goes into constructing them. They also are not a solid piece of iron, which I believe takes something away from the feel of kettlebell training. Kettlebells are by tradition a big piece of Iron there is something very satisfying about the simplicity of this.The Competition Kettlebell Competition kettlebells are all the same size and shape. If you are interested in competing with kettlebells then these will be the right set for you. They are all colour coded to show each weight.Different preferences in shape and gripOn Top of the different types of kettlebell available, they also vary in size and shape which will effect the balance and strength gains.Variations in size and shape:* Wide handle OR wider handleThis is down to user preference, wider handles will challenge your grip more, but thinner handles allow you to use a hook grip.* Smooth Handle OR Rough HandleSmooth handles are generally better, they will be less abrasive on your hands and allow the handle to rotate better in training.* Rubber Bottom OR no protection rubber flat bottomRubber bottoms make kettlebells less stable, and they can dig into your shoulder when you are performing kettlebell clean and presses. I don’t worry about this as it really doesn’t matter if the base of the kettlebell gets damaged.I hope this has helped give you an overall view of the different types of kettlebells available.Ptgear has an excelent range of Kettlebells. They are painted cast iron kettlebells with a smooth medium sized grip.

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Excellent Kettlebell Exercises

Article by Georgette Adanas

So you’ve discovered kettlebells have you? Well you are on a good path. Kettlebells are an extremely versatile piece of workout equipment and lend themselves to a ton of different fantastic exercises. For whatever reason they appear to only have been widely discovered in North America very currently, however, they’ve been a staple of Russian muscle building for rather some time.

Anyway, enough about that… you require some kettlebell exercises to do. Well right here are three superb kettlebell exercises which will get multiple muscle groups working in unison ( normally a good thing as that’s how things work in the real world).

Kettlebell Excercise #1 – Squat Thrusts

This is an incredible full body exercise, which can be turned into an endurance as well as muscle building exercise if your kettlebell (kettlebell) isn’t too heavy.

Start in a full squat, will your butt slightly below your knees, and keep your back flat (not straight up and down… you need to be leaning forwards a little at this point… but it should be flat, i.e. not arched). The kettlebell should be resting on the floor beside one of your feet, with the handle in one hand.

Now as you stand up, pull the kettlebell up as you would in a bicep curl. When your legs are practically fully straight you must push the kettlebell up over your head, as in a shoulder press. Your entire body ought to now be straight down and up using your hand extended above you holding the kettlebell (elbow locked, or close to it). Now reverse the motion back into a squat, and repeat. When you go back into your squat the kettlebell does not have to touch the floor (you can do so if you like nonetheless… it’ll make the exercise slightly more hard). Once finished with one arm, repeat with other arm.

Do this for speed for a little bit more of an endurance exercise (still keep good form though!), or more slowly and controlled to make it tougher on your muscles. This is a fantastic exercise to work a lot of muscles in your upper body, your core, and your legs (a part of the body lots of people ignore!).

Kettlebell Excercise #2 – Squat Lifts

This exercise is absolutely similar to the 1st, nonetheless it’ll work the back and the front of the shoulder a little bit more. Start again in a full squat, this time the kettlebell between your legs, holding the handle with both hands (you need to be bent forward at the hips slightly more in this exercise than in the prior one… still keep your back straight though!).

As you stand up, swing the kettlebell upwards in front of you… as you reach the end of your squat (legs fully extended), the kettlebell should just be reaching its peak, arms fully ended over your head. When I say “swing” the kettlebell, I don’t mean do a floppy swing and just fling it up there… good form is key! As you swing, keep your body rigid, and be sure to keep your back straight, just bending at the hips.

At the bottom of your motion, the kettlebell should not be touching the floor again… go down until it is maybe about a foot off the ground. Again do this for speed for endurance, or slower to work your muscles more.

Kettlebell Excercise #3 – Turkish Getups

Turkish getups are an amazing core exercise very few individuals know about. With a heavier kettlebell, they take some remarkable core strength to pull off, and they surely aren’t as tiresome as situps or crunches.

As it is very a complex move, instead of trying to properly describe the Turkish getup I’m just going to suggest you search “Turkish getup” on YouTube to see how a correct Turkish getup is done. Locate a video which explains the move slowly, and follow the stages exactly. Do not do it if your kettlebell is too heavy for you as you will just be straining the wrong aspects of your body, and you could injure yourself.

So there you have it… 3 awesome full body kettlebell exercises to add to your workout arsenal!

The Best Exercise to Lose Weight

The best exercise to lose weight is the exercise that you stick with. Weight loss takes time and dedication. To ensure success, create an exercise program that you enjoy.

It doesn’t matter if running averages 100 calories per mile if you don’t like to run (and therefore not likely to stick it out). Instead focus on exercises that are both challenging and enjoyable.

From a technical standpoint, aerobic exercises burn the most calories per workout. It is therefore important to incorporate some form of aerobic exercise into your workout plan.

cardiovascular workouts – The base of your workout program should consist mainly of cardio exercises. If you are new to exercise, begin with walking. While simple, walking at a brisk pace is a good way to build up your fitness level. Set your goal for at least 10,000 steps a day.

Other forms of cardio workouts include: basketball, soccer, swimming and running.

Interval training – as your fitness level improves, try implementing intervals into your workouts.

An interval is the combination of both high intensity and low intensity training in one workout. For example a thirty second sprint followed by a minute jog. Not only is this challenging, but it is also an effective calorie burner. Your body is constantly being pushed and in effect forced to expend more energy. Intervals are only recommended for individuals that already have an exercise program in place (beginners should not attempt)

cross training – another excellent way to burn calories while keeping workouts interesting, is through cross training. The involvement of 2 or more activities in one workout/exercise program is referred to as cross training.

For example: A runner swims on his off days.

conclusion: The most effective calorie burning exercises are cardio exercises. While some exercise burn more calories than others, they are of no value if they are of no interest to you. Choose a workout program that works for you. Your program should be challenging but also be something that you look forward to. As with everything, weight loss takes time.  Remember that exercise is only a fraction of the journey. The other part revolves around your diet.

Build Muscle Up and Increase Flexibility with Kettleball Training

Article by Jared Conley

While Kettleballs have been around for nearly 100 years in countries such as Russia, their use was not widespread until recent years. In America, kettleball training is just exploding, thanks to some very unique benefits that you can achieve with kettleballs. For anyone looking for muscle weight gain, kettleballs make an attractive addition to your conditioning routine.

Kettleballs look like small bowling balls with large, thick handles. They come in varying weights from around 4 pounds to 70 pounds, but the heavier weights aren’t used often, as kettleball training focuses more on conditioning, explosive strength, and movement, rather than brute force.

The beauty of kettleball training is their versatility. In one short workout you can accomplish a number of goals. Some of the many benefits you’ll gain from kettleball training include:

* Strength improvement* Explosive power improvements* Increase in your level of conditioning* Improved joint flexibility and range of motion* Anaerobic condition* Core strength gains* Balance and stabilization improvements

And I’ve saved the best for last: kettleball training can boost your metabolism for quite some time after a workout is over, making them ideal candidates for both muscle building and fat loss.

Kettleballs do have drawbacks, however, but they can be worked around. The one cited most frequently is that kettleballs only work for upper body and core conditioning, and not your lower body, so you’ll need to be sure to supplement your kettleball routine with a good lower body routine, maybe even a quick high intensity intervals training (HIIT) session.

Keep in mind that ketteballs are considered most effective in interval-based workouts, so traditional strength training routines aren’t the best fit. However, if your goal is to build muscle mass and you pay attention in advances in exercise science, you’re likely already aware that traditional strength training exercises aren’t the most appropriate option.

With the many advantages that kettleballs offer, they should be added to your workout routine, provided that your routine emphasizes recent advancements in exercise science and is a good fit for your body type and goals.

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Using Kettlebells for Weight Loss

For people who yearn to drop weight, kettlebells are a promising contrivance. You may think these are just the most modern weight loss fad however there is ample history and science behind kettlebells to show that they really can be useful. Moreover, they are adaptable enough that you can use them at home, a fitness center or even in your office. Let’s look at how this interesting fitness movement can help you to get into better shape and lose those extra pounds.

The most basic kettlebell exercise is probably the swing. To perform this simple exercise, pick up the kettlebell from a standing position and swing it between your legs. This exercise puts the emphasis on your hips and legs rather than the upper body and can be performed with one or both hands. Use a fluid, relaxed motion to do the swing, inhaling on the way down and exhaling at the top of the movement. When you do this exercise, you work many muscle groups as well as raising your heart rate so you will definitely burn calories. When you start out, make sure you’re using a weight that you’re comfortable with to avoid the risk of injury. One of the advantages of kettlebells is there is a wide variety of exercises you can do with them. Kettlebells allow you to work many different muscle groups, improve aerobic fitness, and burn fat in one workout. The kettlebell lunge is among the best exercises for weight loss and for improving fitness. You begin this simple exercise by standing up straight and holding the kettlebell in one hand with your palm facing your body. Then, simply step back with one leg while bending the front knee. At the same time, pass the kettlebell between your legs, shifting it to the other hand. After you complete a set of 8 repetitions on one side, change off to the other side.

Some people don’t understand the value of resistance training when it comes to losing weight, thinking that they only have to do cardio workouts. As well as being as effective as cardio for burning fat and losing weight, weight training also offers benefits like improving the condition of your muscles and joints. Doing a good kettlebell workout means you don’t need to do anything else since they are a more efficient type of resistance training that also gives you aerobic benefits. This means you save time by not needing to do two types of workouts. You should be prepared, however, for working out intensely if you want good results!

Kettlebells may be the tool that helps you work out consistently and lose any excess weight. They offer a total body workout that includes both cardio and resistance training. Like any other exercise routine, you need to take it seriously and give it time to actually work. Kettlebells aren’t a new exercise routine but they may be the workout of the future.

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Search For Kettlebells For Sale For Training And Exercises

Kettlebell training is widely used all over the world in many gyms. The advance of kettlebell training has occurred due to the results. Kettlebell training produces some of the most significant results.

The evident results of kettlebell exercises are amazing and fast. Individuals who participate in kettlebell training are quite pleased. Results from this workout are seen in all parts of the body.

The reason results are seen all over is in kettlebell exercises. These exercises are designed to use all parts of ones body. Therefore, kettlebell training is an all over intense body workout.

Kettlebell training incorporates two major body systems in a workout. The cardiovascular system is used during this type of training. The heart gets pumping faster and ones heart rate increases.

Increased heart rate is better for a person as it wakes up systems. Other body systems wakeup as a result of increased blood flow. As the systems wakeup they begin to work and thus use more energy.

Another system used in kettlebell training is the muscular system. The muscular system is the system which comprises all the muscles. These muscles are used in all kinds of kettlebell exercises.

Kettlebell exercises are various and use different body muscles. Some exercises include lunges which use the leg and arm muscles. The legs are used in the lunge while the arms lift the kettlebell.

Other kettlebell exercises are lifts or swings of the kettlebell. Each of these kettlebell exercises uses many upper body muscles. The muscles used are found in the arms, chest, back, and abdomen.

Kettlebell exercises are found to be very effective at toning. This is why many people have searched looked for kettlebells for sale. Kettlebells are weighted workout equipments sold in many places.

Kettlebells for sale are found through many online stores and sites. Many stores offer various kinds of kettlebells at various prices. Finding the right kettlebells for sale is vital to workout results.

Kettlebells for sale come in different weights for men and women. Weights are important in kettlebells as these influence work. Heavier kettlebells will increase the amount of work required.

Men and women use different weighted kettlebells in their workouts. The reason is typically men require heavier weights than women. This is necessary for men to see effective workout results.

Kettlebells can also be found made with an iron or vinyl coatings. Vinyl coatings of kettlebells are sleeker and allow for easy cleaning. Regardless of coatings, the kettlebells are essentially the same.

Other kettlebells for sale may come in sets or as individuals. Sets of kettlebells for sale offer several benefits to a person. A set of a kettlebell is useful as a person needs to increase weight.

Our order of Kettlebells arrived today. While most of them are for sale (details on http:www.wildgeesema.com) there are a few that we’re keeping for ourselves. Including a 44kg bell. This is what happened when we took it out of the box for the first time.
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