Build strength with kettlebells
Kettlebell exercises are becoming more and more popular these days as people see the benefit of training with the weights in their own home or the gym. Shaped like a ‘cannonball’ with a handle on top, they are heavier than traditional dumbbells, and get both your muscles and heart working.
Strength training with kettlebells can slow down certain health conditions, lift your mood, help you sleep better, improve your heart health, decrease pain from arthritis, help manage diabetes and even strengthen your bone density.
It’s a good idea to make an appointment at a local gym before you start working out with dumbbells, and ask to see a personal trainer who can take you through the weights. They can help you to choose the right weight for your body, and make sure your form is correct to reduce the risk of injury.
There are some standard exercises you can do with a kettlebell, each of which are effective at helping you tone up, get stronger, and have a good workout.
Standing Pull Up
A relatively straightforward kettlebell exercise is the standing pull up, which will help tighten your abs and engage your quads.
Stand straight upright with legs hip distance apart, and hold the kettlebell extended downwards with straight arms, so it sits between your legs. Pull your elbows up and outwards, keeping tension in your arms and cheese, and then hold the kettlebell in position under your chin for a second. Lower it back to the start position, then repeat 10 times.
Start with your feet hip distance apart, and both hands grasping the kettlebell handle between your legs. Bend your knees and swing the kettlebell back a little, then straighten up and, using your hips, swing it out to belly button or chest height. Repeat 10 times.
Avoid using your shoulders and arms to swing the kettlebell – all the momentum should come from driving your hips forward.
With your feet hip width apart, hold the kettlebell in both hands, letting it sit in front of your chest. Keep your elbows bent and close to your body, back straight, and chest up. Push your hips back and bend your knees so you go down into a squat position, the kettlebell still held under your chin. Stand up again slowly, then repeat 10 times.
Kettlebell workouts on DVD
If you like the idea of working out with kettlebells and want more intensive exercises to try at home, then it’s worth investing in a DVD.
The ever popular Jillian Michaels has a kettlebell workout called ‘Shred It With Weights’ , which takes viewers through two levels of kettlebell workouts and has modifiers for beginners.
The ‘Ultimate Kettlebell Workouts for Beginners’ DVD is another good starting point, and has three different levels of kettlebell workout, with the introductory workout being great for people new to the exercise.
Another popular kettlebell regime that will give you a great workout is the ‘Bob Harper Kettlebell: Cardio Shred’ DVD. This also provides a longer workout and more of a challenge, so may be best suited to intermediate kettlebell users.
Have you ever tried working out with kettlebells?
All content on Silversurfers.com is provided for general information only, and should not be treated at all as a substitute for the medical advice of your own doctor or any other health care professional. Silversurfers will not be responsible or liable for any diagnosis made by a user based on the content on www.silversurfers.com and we are also not liable for the content of any external websites or links from or to Silversurfers to any other websites. Please always consult your own doctor if you’re in any way concerned about any aspect of your health.
Silversurfer's Assistant Editor
Latest posts by Silversurfer's Assistant Editor (see all)
Leave a Comment!
Community Terms & Conditions
These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.
You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.
be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.
Contributions must not:
contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.
Nurturing a safe environment
Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.
We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!