Kettlebells - Why You Should Use Them

The Russian army have used kettlebells for decades and let's face it, if it's good enough for them then it might be worth incorporating into our training! A simple kettlebell circuit with 4 exercises lasting about 20 minutes will blast calories AND give you a good afterburn. Many simple Kettlebell exercises use multiple muscle groups, like the clean and press. It starts with a push through your legs than a pull from your arm and back then a press through your shoulders. Sounds easy? Haha, nope! Kettlebells are great for working out but done incorrectly you can hurt yourself and even others so start off light and focus on the correct technique. Below I have listed the major benefits of using Kettlebells: • Exercises using multiple muscle groups. • Major calorie burn and afterburn • Some studies claim that while doing kettlebell exercises participants burned close to 20 calories a minute. • Cuts down gym time - These work the whole body and different muscles so the amount of time needed in the gym is reduced. • Offers a different workout from the standard dumbbells and barbells. • Improved mobility and flexibility All in all, you should definitely introduce kettlebells into your workouts once or twice a week. You could even swap the cardio you would do for a kettlebell circuit! Here is a simple circuit that hits the whole body and will torch fat:

• Kettlebell Swing
• Pull Ups
• Kettlebell Clean and Press
• Press Ups
• Kettlebell Deadlift Row
• Dips
• Kettlebell Figure 8

Do 8-10 of each exercise then have a rest and repeat

Now how to do each Kettlebell Exercise:

Kettlebell Swing Grab the handle with two hands slight bend in your knees let the KB hang between your legs then slightly bend over and use your hips to swing the KB. Don't use your arms, just the hip thrust. Kettlebell Clean and Press This is a little tricky to start with a lightweight in your right hand then squat down and as you come back up pull the KB up and over and rest on your shoulder. Make sure your elbow is pointing up and then flip it so your elbow is now pointed down. Once you have done this press the KB straight up, reverse the move and repeat. Kettlebell Deadlift – Row Pick up a Kettlebell from the floor and then row it into your body. Now stand straight up then reverse the move, keep it nice and controlled and you will feel this hit your lower back and legs. Kettlebell Figure 8 Assume the same position as the deadlift so slightly bent over but with your legs further apart and pass the Kettlebell through your legs and make a figure 8 by going behind your legs and around. Practice makes perfect with these exercises so remember to start light and focus on your form.   Remember to head over to GoNutrition to ask the experts for any advice you need on both exercise and nutrition!