When you walk into the gym, there are so many options. Dumbbells, barbells, machines, cardio equipment; the choices are legion. Wouldn’t it be nice if there was a particular piece of equipment that could be used for both cardiovascular and resistance muscle building that is simple yet effective? There is. Enter the kettlebell. Quite possibly the strangest looking of the free weights, the kettlebell can do so much; once you try them they will definitely become an integral part of your workout routine. [phpbay]kettlebells, num,15273, “”[/phpbay]
The most important exercise that anyone can do with these strange looking free weights is the two handed swing. To do this exercise, you will pick the weight up off the ground, and hold it by your waist. Once you have it off the ground and you have a solid grip, you will squat down, bringing the kettlebell back and behind you just a bit. When you stand up out of the squat, you will use the power from your heels to swing the kettlebell in front of your body, bringing the kettlebell and your arm parallel to the floor. By doing this, you are not only working your quadriceps and hamstrings, but also your lower back, shoulder and you are stabilizing with your arms.
Another great exercise you may want to try is the snatch and press. For this exercise, you are taking the kettlebell from your hip and bring it close to your shoulder, keeping your elbow tucked in and at your side. You can then take it a step further and press the kettlebell up and slowly bring it back down, keeping your elbow at your side and your hand as close to your body as possible.
These two exercises alone will get your upper and lower body into great shape. Don’t be afraid to experiment with different exercises to see what works best for you. In the end, you will wind up finding your favorite kettlebell exercises and making these strange free weights an integral part of your everyday workout; you may even consider kettlebells as an option for your own home exercise equipment.